Physical therapist suggests a single hip-flexion exercise for runners struggling with tight hips
Physical therapist Sanjit Kooner has found an exercise that can help combat hip weakness in runners, a common issue that can lead to reduced stride efficiency, discomfort, and tightness over time.
The hip flexor drill, as Kooner calls it, focuses on building both strength and mobility at once. To perform this exercise, you will need a bench or stable surface to sit and lean back on, and something to anchor one foot with.
Runners should avoid using momentum or swinging the leg during the drill. Moving with control is essential, and keeping the core engaged is important to prevent lower back arching. Complete two to three sets of the drill, with 8 to 12 reps per side.
The number of sets and reps can be adjusted as needed, depending on your fitness level. For beginners, Kooner suggests starting without a weight, while he performs the exercise holding a dumbbell on his chest in the Reel.
Kooner recommends specific hip strengthening exercises such as clamshells, hip bridges, and lateral band walks in addition to the hip flexor drill. These exercises help to overcome hip weakness and improve strength and mobility.
Many runners focus on stretching their hip flexors to reduce stiffness, but Kooner states that they should also focus on strengthening them. Runners who experience hip stiffness despite regular stretching may be dealing with hip weakness.
Kooner advises doing the hip flexor drill for runners regularly for optimal results. Performing the drill two to three times per week can lead to noticeable improvement in strength and mobility.
By incorporating these exercises into their routine, runners can strengthen their hips and improve their overall performance, reducing the risk of discomfort and tightness over time.
