Physical therapist discloses preferred exercise he advocates for runners struggling with inflexible hips
Runners often experience hip stiffness due to weakness rather than tightness, according to physical therapist Sanjit Kooner. To combat this problem, Kooner recommends a unique exercise that strengthens and increases mobility in the hips simultaneously.
The exercise, which can be found on Physio San's Instagram post, requires a stable surface such as a bench and an anchor for one foot. Beginners should start without a weight, moving slowly through the range of motion with control.
To perform the exercise, find a bench or stable surface at an appropriate height. Place one foot firmly on the ground, with the other foot anchored securely. Engage your core to prevent lower back arching. With control, extend your anchored leg behind you, keeping your knee straight. Pause briefly at the bottom of the movement before raising your leg slowly back to the starting position.
Complete 8 to 12 reps per side, holding briefly at the bottom of the movement before raising slowly again. Aim to do this exercise two to three times per week for noticeable improvement in strength and mobility.
Kooner explains that weakness at the end range of motion can contribute to tightness, reduced stride efficiency, and discomfort over time. By strengthening the hip flexors while they're fully lengthened, this exercise can potentially improve stride efficiency for runners.
Many runners focus on stretching their hip flexors, but Kooner suggests they should also focus on strengthening them. Avoiding momentum or swinging the leg is important during the exercise. Moving with control is essential to ensure the exercise is effective and safe.
As you progress, you may choose to add weight to the exercise for increased resistance. However, Kooner advises starting without a weight for beginners to ensure proper form and technique are established.
Complete two to three sets of the exercise, resting for 60 seconds between sets. Remember, consistency is key when it comes to strengthening and improving mobility.
In summary, Kooner's exercise is a valuable tool for runners seeking to improve their hip strength, mobility, and stride efficiency. By incorporating this exercise into your training routine, you can potentially reduce discomfort, boost performance, and enjoy a more efficient running experience.
