Move of the Month: Post-Run Recovery for Runners with Tight Hips – “Your Hips Don’t Lie”

Move recommended by GRP Runner Ericka Randazzo

Shakira says your “hips don’t lie.” And for runners, this really holds true! Everything from the waist down – including knee injuries, ankle issues, IT band pain, etc. - often stems from weak, unbalanced, or tight hips.

The hips are comprised of a group of bones and serve as attachment areas for several muscles in the legs, glutes, and abdomen. Because of this, they really are the “backbone” or foundation of multiple aspects of running. Keeping your hips strong, mobile, stable, and balanced is crucial for running form, efficiency, and longevity in running. A lack of proper post-run recovery dedicated to hip mobility is a common cause of tight hips – ultimately contributing to an impaired running turnover, top speed, and stride. 

Here we’ll highlight a few key exercises for immediate post run recovery to keep your hips open and flexible. It’s best to do these right after completing a run, but you can also do these at any point in the day to improve hip mobility. 

1. Psoas Kettlebell Smash 

   • Adductor Smash & Papaya Rash (sometimes itchy is just itchy) | Feat. Kelly Starrett | MobilityWOD - YouTube

   • Do 2-3min each side.

   • If you’re willing to invest, this tool is great for this exercise! 

   2. Banded Hip Distraction (Extension)

   • Runner's Legs and Hip Extension | Feat. Kelly Starrett | Ep. 281 | MobilityWOD - YouTube

   • Do 2 min each side.