Hip Stretches for Runners

It is important to practice hip stretches before and after running to prevent injury to the muscles through ripping or straining. Stretching can also improve the flexibility of the body, which may help the runner to improve her performance. Fitness website 24hrFitness.co.uk recommends taking a hot shower before stretching to warm up the body and get the blood flowing. This will allow the body to achieve its maximum potential. Alternatively, walk or run for five minutes to warm up.

  1. Curb Hip Stretch

    • Stand on the edge of the curb or step with the inside of one foot lined up with the curb edge. With both legs straight, the other foot should be hovering in thin air. Lower this foot while keeping it parallel to the ground and feel the stretch in the opposite hip. Swap feet and repeat to stretch the opposite hip. Hold each stretch for 30 to 45 seconds.

    Seated Hip Stretch

    • From a kneeling position bring one foot forward with the knee bent and the foot flat on the ground. The upper leg should be parallel to the ground. Tuck the toes of the back leg under, and move the leg back and lift the knee up off the ground while keeping the hips straight. Avoid putting too much weight on the front leg and, instead, sit back on the hips. Hold for 30 to 45 seconds before swapping legs and repeating.

    Seated Groin Stretch

    • Begin in a sitting position on the ground with the soles of the feet touching. Lower the knees as close the the ground as possible without the stretch causing pain. Place the hands on the lower legs and and bend forward over the legs to maximize the stretch. Hold for 30 to 45 seconds and release.