Hip Stretches for Runners

Sport. Runner
Runner on the road (Image: mel-nik/iStock/Getty Images)

Your hips are just one of the areas of your body that are prone to tightness and injury if you are a runner. Every stride that you make requires your hip joint to pull forward, and every time that you plant your foot on the pavement, your hips feel the impact. Performing hip stretches before and after a run can help you avoid injury and keep your hips loose and limber. Ease into your hip stretches and do not bounce. Try to hold each one for 30 to 40 seconds and stop if you feel any discomfort.

Wall Stretch

For a stretch that includes your lower back, shoulders and hips, find yourself a wall. Stand a couple feet away from the wall with your feet together. Bend your body forward into a jackknife position. Place your palms on the wall with your arms straight. Rock back slightly on your heels and feel the stretch.

Cross-Legged Twist

The cross-legged twist will stretch the outside of your hips and part of your buttocks. Sit crossed-legged on the floor and then lift your right leg and place your foot on the outside of the bent left leg. Twist your upper body to look over your right shoulder. You can reach your left arm to the outside of your right leg to hold the stretch and place your right hand on the floor behind you for support. After 30 to 40 seconds, switch sides.

Knee to Shoulder

Lying on your back on the floor on a mat or carpet, bend your right leg up, then turn your torso to the left. Grab the outside of your leg with your left hand and gently pull your knee toward your left shoulder. When the stretch is complete, perform the same stretch with your left leg.

Cross Ankle Over Knee

You can perform this exercise seated in a chair or on your back on the floor. In a chair, cross your left ankle over your right knee and then lean forward until you feel a stretch in your hip. On the floor, cross your left ankle over your bent right knee and then reach under with both hands and pull your right leg toward your head. Perform each variation on both legs.

Hip Flexor and Psoas Muscle

Your hip flexors and psoas muscles help drive your legs up when you are running. To stretch these muscles, kneel on the floor and then step out forward with your left leg so that your left foot is on the floor. With your back straight, lean forward so that your weight is on the front foot and you feel a stretch in the hip of the back leg. Perform the stretch on both sides.

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