Importance of mobility for runners

Many of us sit several hours throughout the day which can contribute to hip flexor tightness.

Many experts agree a combination of tight hip flexors and weak gluteal muscles contribute to several of the most common running ailments. Tight hip flexors limit hip extension motion and the ability to get one’s leg behind them, one of the most critical factors in effective running.

To test your hip flexor mobility, lie back on a table with buttocks right at the edge of the table. Bring both knees towards the chest then keep one leg there and release the other leg and lower it slowly towards the table.

If the underside of your tight is off the table, it’s a sign of tight hip flexors. Assess side to side differences in situations of limited mobility from shortened overtight tissues we suggest trying to incorporate some static stretching into daily activities, such as when you are on the phone or in the shower.

It is important to stabilise through your low back and pelvis while performing the above stretch by drawing your belly button to spine and clenching your buttocks muscles. From a standing position step back with right leg feeling a stretch across the right hip.

Alternate to stretch left hip. Aim to hold the stretch anywhere from 30 seconds building up to 3-5 minutes 4/days per week for a duration of 12 weeks to make the desired changes.

Foam rolling the anterior hip for five minutes daily can further accelerate changes to your tight hip flexor muscles. Crouch and Kirwan Chartered Physiotherapists.

15 Abbey Square Centre Enniscorthy

087 4497955.