Dec 17, 20245 min read

Tight Hip Flexors from Running

The Balance of Stretching and Strengthening

Have you ever wondered why some runners experience persistent hip pain? It's often linked to tight hip flexors. This isn't just about discomfort; it can significantly impact running performance and even lead to more serious injuries. Understanding the interplay between muscle lengthening and strengthening is crucial for addressing this common issue.

Understanding the Problem

Prolonged sitting, combined with the repetitive motion of running, frequently leads to shortened and tight hip flexors. These muscles—primarily the psoas and iliacus—connect your upper legs to your torso and are the muscles that control hip flexion and stride length. When they’re overly tight, they can pull on your pelvis, affecting your posture, stride, and overall biomechanics.

Effectively addressing tight hip flexors from running requires a balanced approach incorporating targeted stretching/muscle lengthening to improve flexibility and mobility, along with strengthening exercises to lengthen and improve the overall balance of muscle groups around the hip. Ignoring one aspect compromises the effectiveness of the other.

Stretching: Restoring Flexibility and Mobility

Tight hip flexors often feel stiff and restrict movement. Stretching directly addresses this issue, lengthening the muscles and improving your range of motion. This helps restore proper pelvic alignment, reducing strain, lengthening the stride and improving your running form. It's important to note that a comprehensive program of muscle lengthening and strengthening is the key.

Woman in a yoga pigeon pose — Pigeon Pose

Effective Stretches for Hip Flexor Relief

Several stretches effectively target the hip flexors. These should be performed consistently for optimal results. Remember, proper form is crucial to avoid injury.

Lunge Stretch (Low Lunge): Step one foot forward, bend your front knee, and gently press your hips forward until you feel a stretch in the front of your hip. Maintain a straight back to prevent lower back strain. Perform the active lunge 10 times each leg, 1-2 sets. Hold the end range for a maximum of 2 seconds.
McKenzie Extension Exercise: Begin lying face down. Use your arms to extend your spine while keeping your pelvis in contact with the floor. Be sure to contract the hip extensors (glutes) to incorporate lengthening of the hip flexors. Perform 1-2 sets of 10 reps, holding 2 seconds.
Pigeon Pose: This yoga pose provides a deep stretch to the hip flexors and surrounding muscles. Start slowly and gradually increase the stretch's depth as your flexibility improves. Many online resources demonstrate the proper form for this stretch. Contract the glute on the hip that is being stretched for a 2 second hold, repeat 10 times each leg.
Kneeling Hip Flexor Stretch: Kneel on one knee, placing the other foot flat in front of you. Gently push your hips forward until you feel a stretch in the front of your hip. To initiate neurological lengthening of the hip flexor be sure to fire (contract) the glutes of the hip you are trying to stretch. Hold the stretch and glute contraction for 2 seconds, repeat 10 times. Perform 1-2 sets each leg.

Strengthening: Building Stability and Preventing Imbalance

While stretching improves flexibility, strengthening exercises are equally important. Tight hip flexors are often weak (due to muscle tightness, not atrophy/deconditioning), creating a muscular imbalance that can perpetuate the problem. Strengthening complementary muscle groups, such as the glutes and hamstrings, counteracts this imbalance.

Woman ready to do a dead lift — Dead Lifts

Key Strengthening Exercises to Complement Stretching

Strengthening exercises engage the muscles that oppose the hip flexors, creating balance and stability in the pelvis. This helps improve overall running mechanics and reduces strain on the hip flexors. Remember to work with a qualified professional if you have any concerns about the safety or suitability of these exercises.

Glute Bridges: Lie on your back with knees bent, feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top of the movement.
Deadlifts: Deadlifts are a compound exercise that strengthens the posterior chain, including the glutes and hamstrings, counteracting the pull of the hip flexors. Proper form is critical with this exercise; incorrect form increases the risk of injury.
Lunges or Bulgarian Split Squats: These exercises work multiple muscle groups in the legs, including the glutes and hip extensors, while also improving balance and coordination. This exercise is functionally compared to running.

Mobility Work: Releasing Tension and Improving Range of Motion

Incorporating mobility work enhances the benefits of stretching and strengthening. This aspect of the program focuses on releasing tension in the muscles and improving the overall movement quality of the hip joint.

To increase mobility of the hip flexors you should stop all sit-ups and crunches that are done while lying on the floor as the hip flexors are being strengthened while stuck in a shortened position, causing unintentional tightness. Instead, perform all crunches on an exercise ball with a focus on full torso extension to full torso flexion. Perform to fatigue. You will notice a significant weakness and shaking of the torso when first performing crunches this way. Don’t worry, improvement will be quick!!!

Techniques for Enhanced Hip Mobility

Mobility techniques complement the stretching and strengthening elements, addressing tightness and improving overall hip function.

Foam Rolling: Foam rolling the quads, and IT band helps release muscle tension and improve tissue mobility. Focus on areas that feel particularly tight, applying constant slow movement with moderate pressure. Do NOT stop and apply direct perpendicular pressure to fibrous adhesions (these are NOT trigger points).
Dynamic Stretching: Before any workout, incorporate dynamic stretching, such as leg swings, torso twists, and hip circles, to warm up your muscles and prepare them for activity.

A Balanced Approach: Combining Stretching, Strengthening, and Mobility

The most effective approach involves integrating stretching, strengthening, and mobility work. This creates a holistic solution, addressing both the flexibility and stability aspects of hip health.

Creating a Personalized Program

A tailored approach is best. Here is a sample plan; however, you may need to adjust based on individual needs and experience levels.

Warm-up (5-10 minutes): Begin each session with dynamic ROM exercises and Active Isolated Stretching.
Strengthening Exercises (2-3 times per week): Focus on glutes, hamstrings, and core strength.
Stretching (daily): Perform targeted stretches for the hip flexors while using the Active Isolated Stretching phenomenon known as reciprocal inhibition (neurological stimulation of muscle to lengthen efficiently).
Mobility Work (2-3 times per week): Incorporate foam rolling, physioball crunches and other techniques to release tension.
Cool-down (5-10 minutes): End with Active Isolated Hip Flexor stretches. Static stretching is ok as a cool down when performed on healthy muscle only.

Performance Care: Your Partner in Holistic Wellness

Tight hip flexors are a common problem, but they don't have to sideline your running. By combining targeted stretching, strengthening, and mobility work, you can restore balance, improve performance, and prevent further injury. Performance Care Stretch Clinic can provide you with personalized fitness plans, expert advice, and support to help you achieve your wellness goals.

Contact us today to learn more about creating a tailored program that addresses your specific needs. Don't let tight hip flexors keep you from reaching your running potential—strengthen your approach today.