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Best Hip Strength and Flexibility Exercises for Runners

As a runner, you likely prioritize health and fitness while wanting to stay at the top of your game. Keeping your hips in good shape is essential to optimizing your running performance and avoiding injuries.

We have some expert advice from our physical therapists at AdventHealth Sports Med and Rehab on exercises you can do at home to keep your hips strong and healthy. 

Why is Hip Strength So Important?
When you’re running, the groin and inner thigh work together to stabilize your hips. If there’s weakness in either of these muscle groups, you may feel pain. Weak hip muscles can throw off running mechanics, which strains other muscles groups like a ripple effect. As other muscles work harder to compensate for your weak hips, you might experience overuse injuries such as:

  • Iliotibial band syndrome: Excessive tightness or inflammation in the IT band
  • Low back pain: Pain that affects your lower back
  • Plantar fasciitis: Foot and heel pain/inflammation
  • Runner’s knee: Softening or damage of cartilage at the back of the kneecap
  • Shin splints: Pain in the front of the lower legs

Keeping your hips strong is so important to avoid injuries like these. With simple exercises, you can support your hip strength and keep them flexible so your whole body can better serve you to run at your very best.

Hip Strength Exercises
Trevor Hicks, PT, OSC walked us through some easy exercises meant to strengthen your hips and core. These are easy exercises you can do at home that don’t require expensive equipment.

Trevor says, “When I think of hip and core strengthening for runners, I think of three things: muscular endurance, strength, as well as our power production.” The exercises he teaches us hit on all three of those key areas for a well-rounded workout.

Bridge for Muscular Endurance
Lay on the floor with your heels hip-width apart and fairly close to your hips. Lift your hips off the floor, creating a bridge with your body. Stay as steady as you can.

For the next phase, try to lift one leg a few inches off the floor without your hips and pelvis dropping. If there is any sagging or dropping of your hips, there is likely some weakness in the hips. Repeat with the other leg.

Squat Reps for Strength Training
Holding a medicine ball at your chest, drop into a front squat. Keep your low back neutral, drive from your hip as you come back up. Stay controlled on your way back down, almost as if you’re sitting in a chair.

You can add pauses as you’re doing them. The longer time you’re under tension, the better. Do 5-10 reps and take your time.

Quicker Reps for Power Production
Repeat the instructions for the squat reps above, but move through them as quickly as you can and throw the medicine ball up every time you come back up.

“You’re going for the elasticity, that recoil of movement, so that way when you’re running, your contact time on each foot is going to be quicker,” says Trevor.”

 

I had a very good experience buying shoes for walking and exercise classes at Dash Sports. A salesperson could see an issue with the shoes I was wearing, measured my feet, and founds shoes that were narrow enough in the heel and still wide enough for my toes. I ended up with a pr of Brooks that are both comfortable, give plenty of support, and attractive. I certainly recommend Dash for anyone wanting custom fit and great shoes, especially at a locally owned store.
Great service from a personable staff. I knew exactly what Brooks shoe I wanted, which was quickly brought out with no up-selling. Terrific local business.
Jami took an extended period of time to “fit” me for my perfect running shoes. I was able to try on many pairs and brands. I can tell she treats every client with that level of attention and professionalism. Not your typical shoe store. The prices weren't higher than other suppliers. Now I’ll never go anywhere else.
Dash Sports is always a friendly and professional shop to visit! Becky helped me out and fitted me in some running shoes and house shoes lol! she is super sweet and was very patient - definitely a no-pressure staff that wants the best for you and your wallet! Locally owned and operated to boot!
Loved my experience. Gina was great. She helped me find the right shoes! The staff member who helped my wife was likewise terrific. Will shop at the Clermont store again for sure.
Annette was so awesome! I was looking to get a new pair of running shoes for a marathon I’m running in September. She took the time to try on a large amount of shoes to find the perfect fit to keep me healthy and safe during my training. I told her she was a lifesaver and I really mean it. I’ve been running for over two months now and the shoes are performing amazingly! Thank you so much Annette :-)
What a great find thanks to my friend who is already a customer. I had been having foot pain since we started walking regularlya d she said, “ You have to go to Dash” and was she right!!! I was really impressed by the questions the salesperson, a young man, who asked me several questions to determine what I needed in a good walking shoe. He fitted me with a wide shoe that will alleviate the pain in my metatarsal area. He was so knowledgeable and made sure I selected the shoe I felt was the most comfortable.

I will be going back for sandals. The selection is great and very fashionable looking with good orthopedic features.

Thanks DASH!!!!
True running store - great selection and inventory of shoes and gear/products specific to running. Also a wide selection of quality casual shoes. The rewards/points program helps to take the sting out of the cost of new shoes :). Looking forward to visiting the Winter Garden location!!
Sorry, I didn’t get the Lady name that helped me, very knowledgeable and helpful. Hopefully these Brooks shoes help me
Bought a pair of sneakers today. Excellent fitting and service by Becky. Finally have a pair that fit correctly. I’ll be back for my next pair with this quality fitting and shop. Wish Dash sold golf shoes. I would have bought another pair for sure.
Winter Garden, FL