We’re seeing more and more people itching to get back out on the trails as spring approaches. This can mean that we will start to see a lot of people coming in with hip pain or hip injuries…
If you’ve taken the winter off from running – be careful when jumping right back in. We recommend you prepare for running season again with some basic strength training exercises to keep yourself injury free!
In the video below, Jaime takes us through 3 exercises that we use to treat hip injuries. These exercises cover mobility, strength, and endurance.
First, you need good flexibility or range of motion. Exercise 1 above is called “the couch stretch.” Make sure your hips are square, your pelvis is tucked, and your glutes are engaged. Do this exercise morning and night.
Second, you need strength and control through that range of motion. The second move focuses on hip extensor strength and power. It also engages the core, and uses rotational control in the hip. Do these 3x a week while watching TV!
Third, you need endurance. This last exercise is a single-leg dead life variation. It focuses on hip control and endurance. It integrates the whole limb – some people will feel it even more in the feet and ankles than in the hip! You can do these 3x a week – hold for 20 seconds and repeat 3-6 times on each side. If you’d like to wake up the hip a little before a run, you can also use this one as a warm up!
Each of these exercises starts with basic movement, but has variations that you can build to as you gain strength. Watch Jaime’s video above for a demonstration of each variation, and tips on how to get the most out of these exercises.