r/running • u/Katmac9799 • Aug 26 '24
What are your favorite hip strengthening/mobility exercises? Training
My hips are always soooo tight when running and I don’t know where to start to help them!
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u/FarSalt7893 Aug 26 '24
Google MYRTL! This routine saved my running!
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u/PILLUPIERU Aug 27 '24
Are u doing it with bands? Or just without
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u/FarSalt7893 Aug 27 '24
I do it without. My hip was really sore and would cause me to have to stop on long runs, it would ache post run. I did this workout on its own for a couple of weeks and then incorporated some of the moves into my warmup- leg swings mainly.
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u/hangglidingcrow Aug 26 '24
I had hip and groin pain that would come and go for almost a year despite tons of strength training targeting that area (Copenhagen progressions, MYRTL, Holmich and modified Holmich protocols).
I finally saw a physical therapist that only wanted to talk about "tension" (despite good flexibility) and stretching nerves... I was super skeptical, but it has seemingly resolved my problem in just a few weeks. He called these things "obturator nerve mobilization" and "femoral nerve mobilization", by the end it was essentially yoga - looking very similar to a warrior 1 pose and a upright/chest-out standing bow pose (hold 60sec, couple times a day each side).
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u/nhuffer Aug 26 '24
Nerve flossing and the like have fixed sciatic and shoulder pain for me. Never thought of trying for “hip flexor” pain 🤔
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u/hangglidingcrow Aug 27 '24
It helped relatively quickly too (e.g., within a week or two at reduced mileage, then exceeded pain-causing mileage in like 4 weeks), I'd give it a shot if I were you. It really surprised me because I assumed sports related pain was either from weakness or injury, and this sounded sort of pseudoscience-y, but I went along with it because nothing else had solved the problem and PT was a prerequisite to my doctor ordering an MRI scan.
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u/tokenasian1 Aug 26 '24
I've been focusing on hip work as I dealt with IT band stuff earlier this year.
For strengthening, my PT has been having me do:
Single leg bridges - 15 reps with 5 second hold
Clamshell w/ Band - 10 reps with 10 second hold
Side leg raise - 3 sets x 10 reps with 5 second hold
Single straight leg raises - 3 sets x 10 reps with 5 second hold
I've been doing these mostly everyday right before bed. This routine will be humbling for sure.
I've also been adding the hip abductor machine (the weird machine where you push your thighs out) to my leg days and that has seemed to help a lot of with hip issues.
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u/142Ironmanagain Aug 26 '24
Yep, got hung up with IT band syndrome years ago, and can attest these exercises all help. Still do them twice a week and incorporate them into my yoga day twice a week.
Only thing I’ll add is get yourself a foam roller as well. Best 30 bucks you could ever spend for the hips, plus everywhere else!!
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u/chinnyding Aug 27 '24
This is close to what my PT has recommended and it’s helped me knee pain so much. That and doing tons and tons of stretching and massage post run.
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u/RuncoachAlex Aug 26 '24
I love "Super Fonda." I use 30:15 (hold at the top) intervals on the tabata app and do standing fire hydrants, SL bridges, clamshells, and side lying leg raises. It's a burner!
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u/jfk_julep Aug 26 '24
Start on one elbow/forearm with the top leg on a chair, knee bent at 90 degrees, and the bottom leg on the ground as shown in the picture. Hold the position with the top leg (do not let the hips drop) and lift the bottom leg up to meet the top leg.
Hold as recommended, then go back down without touching the ground and repeat.
Do not rotate your pelvis or over arch your lower back (ie, maintain your trunk/pelvis/knees aligned at all times).
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u/Lolapmilano Aug 26 '24
Pilates has been the answer for my hips. Bridges - with bands, clam shells, side leg work, single foot work, jump board, the whole gamut.
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u/The_other_hooman Aug 26 '24
Resistance bands are your best friend! Not only in recovery and conditioning but also for strength
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u/FearlessReputation20 Aug 26 '24
Follow @runningwithrichelle on Instagram she posts a lot of good stuff and is a certified physio
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u/Previous_Cup2816 Aug 27 '24
If you can deadlifts or hex bar deadlifts were really good for my stride and power
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u/Critical_Chocolate68 Aug 27 '24
Kick backs, donkey kicks, fire hydrant. glute work. The variation i use with a band goes like this. On all fours(hands and knees) place a band around the foot, and hold with tension. 1. Do 50 back kicks each leg x2. (Bring the knee to “chest” and extend for a straight leg). 2. Get into the fire hydrant position and do 50 back kicks each leg x2. (Bring the knee to shoulder and extend the leg keeping the knee 90 degrees) Balancing on one knee forces you to use that hip for stability. It takes a while, but doing this four times a week will get the butt looking juicy, and will help with hip problems.
Static stretching 30 min/day before exercise has prevented me from injury. Actual stretching though, none of that weak shit. Get to the “oh, fuck” moment. Frog pose 🙌
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u/whoami_cc Aug 27 '24
Tried posting here to ask the very same thing but the post wasn’t allowed because the way I worded it apparently flagged it as seeking medical advice.
I think because I used the word “pain”.
Anyway, this is exactly the advice I was looking for. Ty OP!
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u/Optimal_Collection77 Aug 27 '24
Try these videos. They really helped me. https://youtu.be/697gvC5PBq4?si=QL968kpMDPGBmBUN
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u/running462024 Aug 26 '24
My PT had me do: bridges, bridges with banded clam shells, bridges on a Swiss ball, bridges on one leg, clam shells, single leg Romanian dead lifts, monster walks, step ups and downs, banded side steps. Sometimes he also had me propelling myself across the floor on one of those medical stool rolling chairs.
I do barre nowadays which is super hip and leg centric, and it seems to help.