How to release tight hips for running or cycling – loosen your flexors to improve your gait
- Tight hip flexors can impair your running, but simple stretches and other exercises can alleviate the issue quickly
Tight hip flexors are common to many of us who sit at a desk all day, but for runners or cyclists it can be a real issue. With tight hips, you can feel restricted when striding along, and it can lead to other issues such as tendinitis, IT band problems or plantar fasciitis. It can reduce your power as you peddle and cause back pain.
There are a few easy exercises and stretches you can incorporate into your routine to loosen your hips.
Stationary lunge
Take a large step forward and slowly lower your back knee to the ground. In a stable position, with your upper body upright, push your hips forward. You should feel a stretch in your back leg’s hip. Put your hands up to add to the stretch when you begin to loosen up. Hold it for 30 seconds and repeat. You can also do this stretch without your knee on the ground, so the weight of your back leg is on the ball of your toes. This will increase the stretch and add other benefits such as balance.
Glute ball roll
Sit on the ground, place the soles of your feet on the ground with your knees bent. You will probably have to place your hands behind you for balance. Lift one leg and cross it over the other, so the ankle is pressed against the other leg’s thigh, just above the knee. You may already feel a stretch where your hips and lower back meet. Place a ball or foam roller under your glutes and roll it around until you find a tight spot.