Exercises and Stretches To Reduce Hip Pain and Tightness

By Teige West

Many hurdlers have hip soreness or pain issues because those muscles and tissues are integral to your sport. The hips provide your body with flexibility to lift your leg over the hurdles, and to keep your balance while holding correct posture, especially for your lead leg (good form goes a long way in preventing injuries!). There are many factors that can cause hip pain. Weak muscles, particularly the glutes, hamstrings and calves, can cause overcompensation by the hip muscles and can also lead to tightening of the weak muscles, which will pull on surrounding tissues. Too much sitting (often unavoidable at work or in class) also causes muscles to contract and shorten, pulling on surrounding tissues. Incorrect form during training can also lead to hip soreness. A hard training schedule can cause pain and fatigue from overuse, but strength exercises and targeted stretching can not only lessen some of this soreness, but will also provide greater flexibility better hurdling form.

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Before we get to suggested exercises, let’s go over some hip mechanics. This area of the body is incredibly complex. You have a major joint that has to be both held in place and also allowed controlled movements in all directions. Many, many muscles, tendons, and ligaments are vital in moving your leg up, down and side to side; the “hip flexors” refer to the group of muscles that allow such movement. When you have soreness or an injury, it can be very difficult to narrow down the exact source of pain. When you experience a hip injury or soreness, it can be difficult to narrow down the exact source of the pain because the area is so complex. Here are some technical terms that may help you narrow down your issue:

Hip Adduction– movement of the leg inward, toward the center of the body.
Hip Abduction– movement of the leg outward, away from the body.
Hip Flexion– movement of the leg upward, toward your chest.

If you can narrow down which movement causes specific pain, you can more easily find targeted stretches to rehabilitate that area. But it is always best to prevent soreness or injury before it occurs. Below are some preventative exercises and stretches you can utilize to strengthen your hips and prevent pain.

Single Leg Hip Lift

Lie on the ground with your arms stretched out to the side for balance. Bend your right leg at the knee, not quiet at 90*, setting your heel firmly on the ground, toes up and off of the ground. Your left leg should be lifted in one of two ways, either straight in front of you in line with your body, or you can bend it at the knee, bringing the knee toward the chest (whichever position you prefer is fine). Pressing with your right heel, lift your hips upwards, concentrating on your glutes. Pause for two seconds and lower your hips to the ground. If you need a less intense version of this lift, lie on the ground with your arms stretched out to the side and your legs stretched out straight. Instead of raising your hips, lift your right leg as far as you comfortably can, keeping it straight. Pause for two seconds and lower your leg back down. Do 2-3 x 10 reps on each side.

Split Squat/Rear Foot Elevated Squat or Bulgarian Split Squat

There are several names for this one because there are two variations. The first is a split squat where you back foot remains on the floor. This is a good place to start if you have lower back issues or you are just really beginning with squats. Stand with your hands on your hips and your feet as comfortably far apart as you can, one foot behind you, one in front of you. Squat down, allowing the heel of your back foot to rise up, until the knee of your back leg almost touches the ground. Return to starting position. Focus on using your hips to lower your body. This exercise can be done holding dumbbells or kettlebells. The more difficult version of this exercise is to rest the top of the foot of your back leg on a bench and squat (the Bulgarian Split Squat). Start with a low bench and work up as you go through your training program so you can focus on using your hips to balance your body. The Bulgarian squat can also be done using weights. Do 2-3 x 10-15 reps.

Lateral Lunge

Stand with your hips shoulder-width apart with your back straight. Step out to the side with your right foot, shifting your weight to your right leg. Try to lower your butt as far as you can, keeping your knees over your toes, but not shifting your weight too far forward. Use your arms to keep balance. Pressing through your right foot, shift your body back to starting position. This is one rep. Do 2-3 x 10 reps each side.

Walking lunge

Stand on a track or a flat area with a good bit of space with your feet shoulder-width apart. Step forward with one foot, pause and then lower your back knee (heel up) toward the ground until your front thigh is parallel to the floor. Keep your knee over your toes, controlling your balance with your hips and core. Keep your back straight, shoulders back. Step forward with your back foot back to starting position. Alternate stepping forward with each leg. You can use weights while doing this exercise. Do 2-3 x 10-15 reps each side.

Sliding Mountain Climbers

You can get creative with this exercise. Some gyms will have sliding discs, but use whatever will slide on the surface (folded towels, Styrofoam plates, paper, etc.). Get into a plank position with the sliders under each of your feet. Bring one knee toward your chest, sliding that foot. As you move that foot back to starting position, bring the other knee to your chest, sliding that foot. Focus on keeping your back straight, and engaging your hips and core. Do 3 sets of 45 sec.- 1 min. of continuous “climbing.”

Stretches

Kneeling Hip Flexor stretch

Place a towel or pad on the ground and kneel on your knees. Bring one foot in front of you and place it on the ground so that thigh is parallel to the ground. With the other leg, press that hip upward while pressing through your knee into the ground. You should feel a stretch in your hip flexor area. Hold for 15- 30 seconds and repeat on the other side. Repeat both sides 2-4 times.

Adductor stretch (butterfly stretch)

Sit on the floor with the soles of your feet together and your knees out to the side. Sit tall and focus on keeping your back straight throughout the exercise. Lean forward, pressing your elbows into your knees lightly until you feel a good stretch. Hold 15- 30 seconds and return to starting position. Repeat 2-4 times.

Hip Flexor Band Pulls

Lie on your back with your knees close to your chest. Put a resistance band around middle of your feet. Press the resistance band away from your head, while you pull the band toward your head using the top of the other foot; basically, you will make almost a running type motion in the air. Do 2-3 x 8- 10 reps.

Standing Hip Flexor Pull

Put resistance band (without handles) around a pole, machine, or anything fixed that can handle the resistance (you can loop it around and pull it through). Stand with your back to the pole with the band around your ankle so that the band is taught. Quickly raise your knee straight up toward your chest, past the 90* point, and back down. You want to focus on power, raising your knee upward. This isn’t a slow, holding exercise. Also, you can perform this motion to stretch the entire hip. Stand sideways to the pole with your feet shoulder-width apart. Loop the band around the outside ankle and raise it sideways as far as you comfortably can.

Deep Squat Sit

Stand with your feet shoulder-width apart. Drop your butt as far down as you possibly can so that you’re crouching, keeping knees aligned and over toes. Focus on keeping your back straight and lowering as far into the squat as possible. Hold for 15 seconds. You can hold onto something for balance if needed. Repeat 2-4 times.

Knee-to-Chest Stretch

Lie on your back with your legs straight ahead. Bring one knee up to your chest and hold it for 30 seconds. Repeat on the other side. Do this 2- 4 times.

Hip Flexor Foam Roller

Place a foam roller on the ground. Lying face down, position yourself over the roller so that your hip flexor is touching the roller. Your other leg should be placed on the ground. Gently rock your hip flexor across the roller, pausing and pressing until pain recedes from any sore area. Repeat with the other hip.

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