Runners, and many other athletes, can benefit from adding this short routine into their workout routine. Most runners suffer from weak, tight and under-developed hip muscles and believe me, your hips will not lie – they will let you know when they are struggling. Weak hips can attribute to a myriad of injuries including sciatica, IT band syndrome, runner’s knee, piriformis issues and more.
Think of the hips as the fulcrums of leg levers driving our bodies forward. If your hips are tight, your legs are not going to be able to provide optimal power and speed. Concentrate on your form as you perform each exercise; not only strengthening but being mindful of the movement pattern.
“It’s all in the hips. It’s all in the hips.” – Chubbs, Happy Gilmore
Hip strengthening and mobility exercises should be a part of your weekly plan, whether you are injured or not. You can easily perform these exercises before your next run (or during your next Netflix binge watching sesh). Make the time, so you won’t lose time due to injury.
All exercises will be performed 10 times on each leg.
- Reverse Clamshells
- Leg Raises
- Fire Hydrants
- Donkey Kicks
- Side Hurdles (front & back)
- Bent Leg Swings
- Leg Swings (front/back)
- Leg Swings (side/side)
You will see we need to work on Jeremy’s hip mobility a little (I’m not immune either, need to do this routine more often!).
Get to it!