Physical therapist recommends a specific hip-stretch exercise for long-distance runners struggling with stiffness
Want to improve your running performance and reduce discomfort? Physical therapist Sanjit Kooner has a solution for you. He has developed a hip flexor drill that targets the hips, helping to build strength and mobility.
How to Perform Sanjit Kooner's Hip Flexor Drill
To get started, you'll need a bench or another stable surface to sit and lean back on, and something to anchor one foot down with. You can also choose to hold a dumbbell on your chest during the drill, but it's optional. For beginners, it's suggested to start without a weight.
- Sit on the edge of the bench with one foot anchored firmly on the ground.
- Lean back slightly, keeping your core engaged to prevent lower back arching.
- Lift the anchored foot off the ground, bringing your knee towards your chest.
- Complete 8 to 12 reps per side, holding briefly at the bottom of the movement before raising slowly again.
- Maintain control throughout the movement, avoiding any momentum or swinging of the leg.
- Move slowly through the range for optimal results.
The Importance of Strengthening Your Hip Flexors
Many runners focus on stretching their hip flexors, but overlook strengthening them through their full range of motion. According to Sanjit Kooner, stiffness in hips during running for individuals who regularly perform hip stretches may be due to weakness in the hips rather than tightness. Weakness at the end range of motion can contribute to tightness, reduced stride efficiency, and discomfort over time.
Combating Hip Muscle Weakness in Runners
To combat this problem, Sanjit Kooner suggests a move to challenge the hip flexors while they're fully lengthened, building both strength and mobility at once. He calls this move the "Hip Drop Exercise." By focusing on strengthening the hip flexors, runners can improve their running form, increase speed, and reduce the risk of injury.
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