Twenty-year running veteran shares preferred stretch for easing hip tightness

Runners often experience tight hips and glutes, which can reduce their range of movement and affect their running form. One recommended remedy for this issue is the pigeon stretch, a yoga pose that can help release tension in the hips and glutes.

According to Jenni Tardiff, a master trainer at The Gym Group, the pigeon stretch is beneficial for runners. To perform the pigeon stretch, start on hands and knees. Bring your right knee towards your right hand, place your right foot towards your left hand, extend your left leg behind, lower your hips, and hold the stretch for 10-30 seconds on each side.

It's important to note that the pigeon stretch may not work for everyone due to a lack of flexibility in the hips and glutes. In such cases, alternatives like the figure four stretch, butterfly stretch, or the 90/90 stretch can be used to open up the hips. The figure four stretch can be performed either seated or lying down, while the butterfly stretch involves sitting on the ground with the soles of your feet together and knees splayed out to the sides.

The pigeon stretch should be performed as part of other training sessions or prehab work, not only as part of a running routine. It's also recommended to do the pigeon stretch after a run, not just before. Performing the pigeon stretch three or four times a week should make a noticeable difference in reducing hip tightness.

Running can cause the hip flexor muscle at the front of the hip joint to become chronically shortened and tight. This tightness can be exacerbated by long periods of sitting. Stretching the hip flexors can release tension and increase the range of movement within the hips, which can prevent the knees from being driven up while running and improve running form.

If the pigeon stretch hurts your knee, it could indicate that your hips are too tight to allow your legs to move into the correct position. In such cases, it's advisable to seek guidance from a fitness professional or physical therapist to ensure proper execution and avoid any potential injuries.

The pigeon stretch is demonstrated in a video credited to LPETTET / Getty Images. Further research suggests that Jenni Tardiff's professional affiliation is not explicitly identified in the provided search results, and there is no direct information about her current institution.

Dynamic stretches should be used for pre-run drills, not the pigeon stretch. Instead, warm up with light jogging, leg swings, and lunges to prepare your muscles for the demands of running.

In conclusion, the pigeon stretch is a valuable exercise for runners looking to alleviate tight hips and improve their running form. When performed correctly and consistently, it can help reduce hip tightness and improve flexibility, making for a more enjoyable and effective running experience.