Recommended Hip-Opening Flexibilities for Enhanced Running Speed: A Physical Therapist Suggests Three Key Stretches for Runners to Boost Their Velocity

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Running is a high-impact activity that requires a seamless coordination of movements from head to toe. However, without proper hip mobility, this coordination can be compromised, leading to poor form, decreased stride length, and increased strain on other joints and muscles.

Dr. Chloe Costigan, a doctor whose practice is located in Canada and co-owner of Mobility Doc, recommends three hip-opening stretches for runners. These stretches can significantly improve a runner's stride length, glute activation, and reduce the risk of common running injuries such as IT band syndrome, patellofemoral pain, and even lower-back issues.

The first stretch in Costigan's recommended sequence is the butterfly stretch, which targets the groin and inner thighs. To perform this stretch, simply sit on the floor with the soles of your feet together and knees splayed out to the sides. Gently press your knees down towards the floor, feeling the stretch in your inner thighs.

The second stretch in the sequence is the modified pigeon pose. To perform this pose, start on all fours and bring your right knee forward, placing it behind your right wrist. Extend your right leg out to the side, keeping your torso upright. Focus on pushing the femur or butt down to the mat without rolling out to the side. This modified version allows control over the intensity and focuses on the hip flexor.

As an alternative to the full pigeon pose, Costigan suggests trying modified or standing pigeon as a pre- and post-test and working up to the full pigeon on the floor.

The third stretch in the sequence is the lizard stretch, but no further details are provided about this stretch in the given paragraph. Costigan's YouTube sequence includes a lizard stretch, so runners can refer to her channel for more information.

To perform the sequence, hold each stretch for 30 seconds on each side and do three rounds. Costigan advises focusing on keeping hips square during the stretches. The sequence begins and ends with a test called pigeon pose to gauge mobility and flexibility.

By incorporating these targeted hip openers into a routine, runners can improve their hip mobility, leading to running with greater ease, efficiency, and reduced risk of injury. So, lace up your running shoes and give these stretches a try!

Recommended Hip-Opening Flexibilities for Enhanced Running Speed: A Physical Therapist Suggests Three Key Stretches for Runners to Boost Their Velocity