3 Things Every CrossFitter, Runner or Triathlete With Tight Hips Needs to Know to Lift More, Run Faster and Dominate the Competition

Trying to do squats, but can’t seem to get the right form?

Low back giving you grief?  Knees sore after running?  Do you sometimes feel a pain on the front of your hip when standing, or when you take your first few steps?

These situations can all be caused by your hips not moving correctly. 

Your hips are the machine that gives your body the power to move – and because they are so important, you want to have them work as well as they can for as long as they can.

If you don’t have enough good motion in your hips, your body is going to take that necessary motion from some other place.  That place will usually be your low back or your knees; and your low back and knees are built for stability, not mobility.

There are 3 things that you need to keep your hips healthy and mobile:

  1. You need to have adequate length and muscle tone in your hip muscles.
  2. The hip needs to be able to move within the hip joint.
  3. The hips need to be able to move independently of the pelvis.

Hip tightness is a big problem for most crossFitters & runners for two reasons.

First, high volume repetitive movements create inflammation and tightness.

Second, most people sit too much during their work day. Even if you work out 3-5 times per week, but the rest of the time you’re sitting… then you’re sitting too much!

What can you do to help make your hips happy (and improve your lifts & run time)?

The answer is stretching.

There are a few easy stretches you can do to help your hips move better – and when your hips move better, everything above and below your hips will move better too.

I put together a free video series that will teach you simple and straightforward hip stretches that can help.

Watch the first video below.

You can find the whole series inside the Head 2 Toe Patient Portal (a free membership resource filled with helpful resources).

You can create a new account HERE. And if you aren’t a patient at Head 2 Toe, it’s ok, I’d still encourage you to create an account.

Additionally, besides doing these stretches, you’ll want to foam roll your hips as well.  You can find a full body foam rolling guide inside the free Head 2 Toe membership area.

Stretching will be most effective if you commit to doing it on a regular basis.  In the beginning stretching daily will give you the best results – set aside 15 minutes a day in the beginning to stretch your hips.

If you don’t find improvement with any achiness or pains you have in your hips, low back or knees with this work, come and see myself or any of the providers here at H2T Spine & Sports Therapy.

Dr. Jennifer Righi | DC, CCSP

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