Guest Post Morgan Medeiros - My Hips Get Tight When I Run, How Can I Stretch Them?

Standing Lunge

I struggle with this myself, but the stretches pictured here have helped a lot!

The quad and hip flexors often become tight  because these muscles are essential to running, working to pull the knee upwards.

Prolonged sitting (hello, desk job) can exacerbate this issue. 

Aside from being downright uncomfortable,tight hips can hinder proper running form.

If your flexors are excessively tight, your back will arch, tilting your pelvis forward; this prevents you from achieving full leg extension during the "pushoff" phase during a run, compromising gait and setting the stage for possible injury. 

Luckily, you and your tight hips will find relief with a few simple stretches, performed after a run, as pictured.

Standing Lunge: Can also be performed kneeling, as in "lunge with twist" (below), but remain facing forward instead of twisting your torso.

I prefer the standing variation because I am also able to stretch my calves this way. Tuck tailbone under, chest tall, do not arch back!

Lean forward until you feel stretch at the front of the hind leg. 

Lunge with twist: Focus on tucking tailbone under, bend front knee and twist to same side as bent leg. You will feel the stretch in the opposite hip flexor. 

Quad Stretch: Stand near doorframe to ensure that you aren't arching- the straight frame of the door can help keep your spine straight and your tailbone tucked under (you're probably getting the hint that this is important when stretching the hip flexor...)

 
Modified Pigeon: Similar to pigeon pose in yoga, but with leg tucked under instead of curled to side.

Begin on the floor, sitting with knee tucked under you, as if kneeling in prayer.

  Extend one leg backwards and raise arms to ceiling (as pictured), or place hands on the ground for support. Either way, chest should be tall and back as straight as possible- try to think about tucking your tailbone under.

About the author Morgan Medeiros: Morgan is a Master's student, studying Nutrition and Exercise. In addition to her work as a student, she works as a Nutrition and Exercise Counselor, implementing behavioral change strategies and addressing the nutritional concerns of clients. She is also an avid runner and leads by example for her clients and readers. If you enjoyed this post please read more of Morgan's thoughts here.