Take a tour
invite your friends
- Select Menu -
Invite your friends
Running and Hip flexors
I'd like to think I have good running form. However, I'm having probs with my hip flexors. Basically, after a while, or at higher speeds, they start to tighten up and hurt near my lower back.
I know it is my hip flexors, because I had a problem with them when I did boot camp this summer. They'd tightened up so much they were pulling my spine out of alignment.
So can any runners out there suggest what I might be doing wrong? I'm stretching them out before and after running, but they're still not happy with me...
Sun. Jan 20, 10:15pm
Your hip flexors will get strained if your glutes are not engaging enough to stabilize you on leg extension or tightening enough on leg flexion. They will also get too strained if your abs are not duly engaged while you're running, so even if you're using good form now, try to be sure your hips are not "spilling forward" as you run, particularly as you're picking up speed and/or getting tired.
So make sure the trunk of your body is underneath your shoulders and try working on your glutes when you're doing strength training. I have problems with my hip flexors too. If they get too tight they affect your lower back and possibly, your knees. (At least, that's the case with me!)
I also do gentle yoga to get those muscles open too. I hope all these suggestions help!
Sunday, January 20, 2008, 10:24 PM
op again... can you elaborate on the hips spilling forward? as in "in front of shoulders"? I really do try to ensure shoulders are back and down, hips are below shoulder and abs are pulled in- that's part of why the pain is frustrating. (Also knees in alignment with hips, and ankles aligned with knees)
Am I suppose to keep my butt tucked too? Luckily however, I've never had it affect my knees...
Monday, January 21, 2008, 2:12 AM
I meant "hips spilling forward" as in your abs being disengaged and your back being flexed-- kind of like if you were standing you'd be lifting your butt slightly. Sometimes this happens ever so slightly without you realizing it. Get massages, ask them to work out the fascia around your hip flexors- specifically your IT band. As them to massage your glutes. Get a pro though, so they know what you're talking about. Then work on the strength training I mentioned. Your glutes and abs have to be so on point if you're going to run often, especially if you're going to do distance. Pilates could help with this overall too (strengthening). Good luck!
Monday, January 21, 2008, 9:15 PM
me again, you don't need to "tuck" your butt but trying to squeeze the muscles may not hurt. Sounds tough to do while running but gets easier. Try doing this when you're just standing to see if you can get the hang of it.
Monday, January 21, 2008, 9:17 PM
CJ- if you want to check out T-tapp (t-tapp.com) it's pretty much what I do besides running- and it's all about strengthening your core/abs, and linear alignement :) I'm just gettin back into it, so perhaps that's why they are causing me such probs. (And I wasn't able to do the program while running in bootcamp, so that might partially explain why I had probs at camp, but never at home...)
Thanks for your help, I suppose more cross training is necessary. :)
Monday, January 21, 2008, 9:26 PM
How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight
How To Be Successful Using PEERtrainer
How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources
Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner
How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition
New Diet and Fitness Articles:
Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
Weight Loss Motivation by Joshua Wayne:
Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule
Real World Nutrition and Fitness Questions
Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
Everyday Weight Loss Tips
How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge
Introducing The PEERtrainer Cheat System
How To Speed Up Weight Loss
How To Get Motivation To Lose Weight
Weight Watchers: The New Science!
3 Myths About Weight Loss With JJ Virgin
Related Article :
New PEERtrainer Articles :
Why Green Tea Helps You Lose Weight
How To Lose A Lot Of Weight, Fast
5 Things You Must Know Before Doing A Cleanse
New: How To Build Muscle
What Is The Best Kind Of Protein Powder?
The Master Cleanse
Will Removing Gluten From Your Diet Help You Lose Weight?
How To Obliterate Your Limitations
How To Get The Motivation To Exercise
How To Stop Feeling Tired
Dr. Joel Fuhrman's Super Immunity Diet
The PEERtrainer Diet
Is Portion Control Keeping You Fat?
The Ultimate Guide To Dietary Fiber
P90X? Do Burst Training Instead
Weight Watchers Points Changes For 2012
Can Diet Soda Cause You To GAIN Weight?