Hip Mobility for Runners

Over 80% of running injuries are due to repetitive stress and poor biomechanics, and limited hip mobility is a major contributing factor (Journal of Orthopaedic & Sports Physical Therapy). It can be easy to overlook hip mobility when we are logging miles, focusing on our workouts and doing our strength routines. However, our body can tighten up which leads to increased tension, lack of mobility and often times injury.

Why should runners focus on hip mobility?

1. Improved Running Mechanics

2. Injury Prevention

3. Faster Recovery

4. More Power and Speed

5. Better Neuromuscular Control

   
   

Hip External Rotation

Hip CARs (Controlled Articular Rotations)

Hip Internal Rotation

Key Takeaways:

• Mobile hips allow for a longer, smoother stride

• Free-moving hips lets you generate more force in each stride (especially during hills or sprints)

• Greater hip extension maximizes propulsion

• Mobile hips facilitates proper glute activation which is essential for power and stability

• Proper hip mobility promotes optimal alignment which reduces compensation such as excessive lumbar extension or knee valgus

• Functional hip mobility reduces strain on knees, lower back and ankles by distributing forces properly

• Working on mobility drills improves coordination and movement efficiency (critical skill needed for uneven surfaces and trail running)

• Mobility drills increases blood flow to muscles and connective tissues which can expedite the recovery process

  
  

Check out our Hip Mobility for Runners - Regular Maintenance Routine. This is a 10-minute "follow along" format where Coach Brittany Peterson shares her daily hip mobility drills. This routine can be completed pre-run, post-run or as a stand-alone mobility routine.

Don't let limited hip mobility lead to issues such as IT Band Syndrome, Runner's Knee, low back pain or reduced running economy or inefficiency with your training. Follow this simple 10-minute video today to keep your hips moving freely while working toward full range of motion and proper muscle activation.

For more videos like this, please subscribe to the Peak Run Performance YouTube Channel.

---

Brittany Peterson is a Running Coach at Peak Run Performance and a professional trail and ultra runner. She has had several wins in key races throughout the world and has been a 3-time finisher at the Western States Endurance Run, with 2 of her 3 results being in the top 5. She comes from a background of track and field and road marathon running as well and loves coaching athletes of all ages, abilities, in all terrains and with any goal in mind.

For more information and resources, check out our website at: https://www.peakrunperformance.com/