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The Missing Piece to Running Success: Quad/Hip Flexibility?

With summer in full swing and the sun shining, a plethora of activities come into the mix, with running being one the top activities to do! Running is an awesome activity to do whenever you want to explore new sights, challenge your body to the next level, or join a group of friends for a social outing! The opportunities are endless. At our clinic, have noticed runners come in with tight low backs, or feel like their stride length is not ideally where they want it to be. Since the working from home situation has happened, these issues have come up more often than we can count!

One of the more important muscles when it comes to running are the hip flexors. The hip flexors consist of the psoas, illiacus, and the quadriceps muscles. They provide proper hip flexion, which is crucial for running performance such as improving your stride length. Strength development in the hip flexors is one thing for running performance. However, if proper flexibility is not a priority in your running training routine, that can slowly turn into a good amount of issues which can potentially leave to injury.

Signs That You Have Tight Hip Flexors As a Runner:

  • 1.Low back tightness
  • 2.Knee pain before and/or after running
  • 3.Feelings of a shortened stride while running
  • 4.Having troubles bringing your knee to chest while stretching
  • 5.Feelings of an inconsistent stride length (one leg tighter than the other)


Working on proper flexibility and mobility in the hips are key for success when it comes to injury prevention and running performance. A good beginner stretch to work on flexibility of the hip flexors is the lunge stretch on your knee. To perform this, the person must be on one knee while the other leg is in front of them. Make sure you your hips are tucked under you, and a nice, tall posture is performed throughout the stretch. Hold for 30-60 seconds per leg, and do this stretch at least twice a day after running for best results. If there is knee pain, you can do this one standing by going up by a wall for support, grab your foot and bring your heel towards your glute, and push your hips through for best results.

Try these simple stretches throughout the day and see how much your running improves! For more questions about hip flexor stretches or running performance, give us a call at West End Chiropractic and Wellness at 952-500-8477 and ask one of our team members. We will be happy to help! 

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Wednesday, 27 October 2021

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