If you’re a runner, then chances are that you’ve always experienced some tightness in your hips at one time or another. And it can be frustrating when it feels like it’s getting in the way of your next PR. Runners ask me this question a lot, “what stretches can I do to loosen up my hips?”

And it’s sort of a complex answer when it comes down to it. 

Here’s the thing - in my experience, a lot of the areas that we perceive as being tight are also usually weak. I know that sounds counterintuitive, but if a muscle is weak then it’s going to tighten up to try and make up for the lack of strength. 

So in most cases, we also need to strengthen the areas that we stretch and mobilize. Strengthening after stretching helps to retrain our bodies and muscles to properly use that newfound range of motion. It also helps make the benefits of stretching last longer and make more permanent change. 

Types of Stretching

Stretching can mean a lot of things to a variety of people. There’s static stretching (the famous “stretch and hold”) and dynamic stretching (stretching through movement) that you can use either before or after activity. And of course, each one serves a different purpose. 

Dynamic Stretching

Dynamic stretching is excellent before and after activity. When used before activity, it really helps you warm-up the muscles, tendons, ligaments, and joints for movement. It reduces your risk of injury and actually has been proven to help improve your performance. 

During a warm-up you would progress from more slow dynamic stretches to quicker, more ballistic and speed related movements. I recommend this at the start of your warm-up before activity. During a dynamic stretching cool-down, you want to work on slowing down your body and using movement intentionally as you bring your heart rate down. 

Static Stretching

Static stretching is something that I usually only recommend doing AFTER activity. The reason is that they don’t help improve athletic performance as much as we once thought. In fact, static stretching can sometimes hinder performance because it focuses on static holds and relaxation instead of muscle activation through movement. So it’s best done after activity with a goal of increasing range of motion. 

Intensity of Stretching

When doing dynamic stretches, you want to focus on moving through the full range of motion as much as possible without sacrificing form. Rarely are these movements done quickly. Make you make modifications as needed to get the maximum benefit of the exercise. You should feel some mild discomfort, but no pain during stretching. 

When doing static stretches, focus on moving into discomfort, but not pain when you hold the stretch. Focus on your breathing and form. Always make sure that you know the area that each stretch is targeting and then adjust your position accordingly. For example, if you’re stretching your hamstring, but you feel it in the calf, then you probably need to change your position slightly.  

The Stretches You’ve Been Waiting For:

My Top 3 Dynamic Stretches for Runners with Hip Pain

1. Hands and knees rockback for adductors

2. Half kneeling hip flexor to hamstring stretch

3. Downward-facing dog calf pedal (hear me out on this one! Explained below)

Top 3 Static Stretches for Runners with Hip Pain

1. Figure 4 stretch

2. Half kneeling hip flexor stretch

3. Standing hamstring stretch

Here’s How to Do It

Technique for the Top 3 Dynamic Stretches for Runners with Hip Pain

Best time to do this routine: before a run (when paired with other dynamic movements) or after a run for mobility 

Hands and knees rockback for adductors

• Target: adductors (inner thigh) and groin

• Start on hands and knees

• Bring one leg straight out to the side and place your foot flat on the ground with toes pointed forward

• Try to keep hips level as you slowly shift weight forward and backward

• Aim for bringing your hips toward your heels when going backward

• Repeat for 1 min, then switch sides

Half kneeling hip flexor to hamstring stretch

• Target: hip flexor (front of hip), quad (front on thigh), and hamstring (back of thigh)

• Starting position: start in a half kneeling position with one leg forward (foot on the ground, knee bent) and the other leg back (kneeling)

• Elongate your spine and think “tall”

• Tuck your hips under your body by squeezing your glutes (nope, don’t stick your bottom out - go the opposite way)

• Keep hips level and gently press hips forward until you feel a stretch in the front of the hip (of the back leg)

• Then shift hips and weight back toward your back heel while straightening out the front leg. You should feel a stretch in the back of the thigh. 

• Repeat back and forth for 1 min, then switch sides. 

• Remember to breathe

Downward-facing dog calf pedal

• Target: Calves, hamstrings, glutes

• Why? Because if the calves and back of the legs are stiff and weak, then the glutes compensate by tightening up

• Start in a plank position with hands on the ground shoulder width apart and feet placed hip width apart

• Push the hips up and back to bring your body into an upside down V-position 

• Keep knees slightly bent and arms straight

• Gently shift weight from side to side as you pedal your feet, gently lowering one heel toward the ground and then the other

• Alternate back and forth between feet for 1 minute

Technique for the Top 3 Static Stretches for Runners with Hip Pain

Best time to do this routine: after a run 

Seated figure 4 Stretch

• Target: glutes (back of hip) and upper hamstrings (upper back of thigh)

• Start seated on the ground with legs out in front of you (knees bent and feet flat on the ground) and hands behind you on the ground to support you

• Sit tall through the spine with your chest forward

• Cross one ankle over your opposite knee 

• If this stretch is too intense, scoot your hips further back toward your hands

• Hold for 1 minute, then switch sides

Half kneeling hip flexor stretch

• Target: hip flexor (front of hip), quad (front of thigh)

• This one is similar to our dynamic stretch, except without movement

• Start in a half kneeling position with one leg forward (foot on the ground, knee bent) and the other leg back (kneeling)

• Elongate your spine and think “tall”

• Tuck your hips under your body by squeezing your glutes (nope, don’t stick your bottom out - go the opposite way)

• Keep hips level and gently press hips forward until you feel a stretch in the front of the hip (of the back leg)

• Hold for 1 minute, then switch sides.

Standing hamstring stretch

• Target: hamstrings (back of thigh)

• Start in a standing position and place the heel of one foot on a step stool or stair about 12-18 inches in front of you. (It helps to hold onto a wall or railing if you can)

• Relax the foot keeping it in a slightly downward-pointed position. 

• Stay tall through the spine and keep your back straight as you gently press your hips backward

• You should feel a stretch in the back of your thigh

• Hold for 1 minute, then switch sides

Try out these routines and let me know what you think! If you are still experiencing hip pain after doing these stretches, then I recommend consulting with a local sports physical therapist to help get to the root of the problem. As I mentioned before, a lot of times hip pain and tightness can be a sign of weakness in the hips or somewhere else in the chain. A physical therapist can help you identify the true cause of your hip pain and help you treat it more effectively. 

If you’re local to the Tri-Cities area, I work with athletes in my clinic helping them come back from injury to return to the sport they love. I’d be happy to help you out.

Schedule a discovery call here and let’s get started!

Next on your reading list:

1. Pain in Arch of Foot After Running: Three Potential Causes

2. Calf Injuries During Running: What to Do

3. Plantar fasciitis: The best exercises and treatment