Tight hip flexors are a common issue among runners, and they can cause a range of problems, from sabotaging your stride to increasing your chances of nagging pain. According to Emmi Aguillard, PT, DPT, a New York City-based physical therapist, the combination of running and working at a desk can be particularly brutal for hip flexors.
When you run and then sit for long periods, you hold your hip flexors in a shortened position, which tightens them up. This can lead to a range of issues, including limited hip extension, glute weakness, and lower back pain.
Tight hip flexors can pull your pelvis forward, which stunts hip extension and limits your ability to fully engage your glutes. This can contribute to glute weakness, which can shorten your stride and cause your hip flexors to pick up the slack, leading to overwork and tension.
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Hip flexor tightness can also contribute to lower back pain, as your pelvis gets pulled forward and you compensate by arching your back. Additionally, tight hip flexors can rotate your pelvis forward, which can over-lengthen your ab muscles and make it harder to engage your core.
Aguillard recommends the following exercises: the half-kneeling dynamic hip flexor stretch, the forward lunge with front, side, and rotating reach, and the forward lunge to backward hamstring stretch.
These exercises can help loosen up the hip flexors, improve mobility, and reduce tension.
To maximize the effectiveness of these stretches, Aguillard recommends foam rolling your quads before stretching and doing glute activation drills after stretching.
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Sometimes, tight hip flexors need more attention than at-home stretching. Aguillard suggests seeing a physical therapist if your hip flexor tightness causes pain that gets worse as you run, alters your gait, or is greater than a 3 out of 10 and doesn’t improve after 48 hours of rest.
Runners who spend long hours at a desk must prioritize hip flexor mobility. They should incorporate exercises that can help counteract the negative effects of sitting.
By taking a proactive approach to hip flexor health, runners can reduce their risk of injury and improve their overall running experience.
