HOW CAN RUNNERS TRAIN THEIR HIP FLEXORS?

Written By: Jessica Mendoza 

Your hip flexors are one of the main muscle groups that contributes to running athletes. These muscles are attached to the spine and are connected to the pelvis. They allow an individual’s body to drive their knee upwards while running and allowing the leg to propel forward.
 
We often neglect these muscles that we use daily and allow our bodies to adapt to these unhealthy habits. Repetitive movements or consistent sitting can cause our hip flexors to tighten and create pain. This will lead to two reasons: either our hip flexors are weak, or they need to be lengthened. Strengthening or stretching theses muscles can decrease the risk of injuries and improve an athlete’s gait while running.
 
Here are some tips that can help improve a runners’ hip flexor strength and flexibility. 

Standing Psoas Band March

This exercise is perfect for runners since it allows you to target the hip flexors in a position an athlete would be in while running.

• Place a band around both of your feet.
• Stand away from a wall and place your hands against the wall.
• Drive one knee up at a time.
• Alternate & Repeat. 

Exercise ball reverse crunch

This exercise will help you challenge your hip flexors and core.

• Go into a plank position.
• Bring your knees to your chest then bring them back to the starting position. 
• Repeat.

Lunge Stretch

This stretch will help lengthen the hip flexors and will decrease the tightness of your muscle.

• Start off in a lunge position.
• The knee you want to stretch is against the floor and the other knee is at a 90-degree angle.
• The knee at a 90-degree angle will lunge forward until the other leg is stretched to a point of discomfort and not pain.
  
• Hold for 30 seconds, Alternate & Repeat.  

Wall Lunge Stretch

This stretch will also help lengthen out your hip flexors and decrease the stress on your lower back.  

• Place one your knee against the wall and lay your lower leg against the wall as well.
• Bend the other knee to 90-degrees.
• As best as you can sit up straight and keep a neutral spine
• Hold for 30 seconds, Alternate & Repeat.

For more advice or exercise ideas, book in for a consult with an Insahyu Athletic Therapist today!
​
Follow us on Facebook, Instagram, and YouTube for more great tips and healthy lifestyle inspiration!