{"id":45785,"date":"2022-08-22T02:35:12","date_gmt":"2022-08-22T02:35:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45785"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hip-stretches-for-runners","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/","title":{"rendered":"Hip Stretches For Runners Looking To Improve Their Performance"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#1_Crescent_Lunge_Anjaneyasana\" >1. Crescent Lunge (Anjaneyasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#2_Pigeon_Pose_Eka_Pada_Rajakapotasana\" >2. Pigeon Pose (Eka Pada Rajakapotasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#3_Garland_Pose_Malasana\" >3. Garland Pose (Malasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#4_Lizard_Pose_Utthan_Pristhasana\" >4. Lizard Pose (Utthan Pristhasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#5_Cow_Face_Pose_Gomukhasana\" >5. Cow Face Pose (Gomukhasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#6_Lunge_Hip_Flexor_Stretch\" >6. Lunge Hip Flexor Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#7_Goblet_Squat_Hip_Flexor_Stretch\" >7. Goblet Squat Hip Flexor Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#8_Wide_Split_Seated_Forward_Bend_Upavistha_Konasana\" >8. Wide Split Seated Forward Bend (Upavistha Konasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#9_Knee_To_Chest_Stretch\" >9. Knee To Chest Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#10_Alternate_Toe_Touch\" >10. Alternate Toe Touch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#What_Are_The_Signs_Of_Hip_Tightness_In_Runners\" >What Are The Signs Of Hip Tightness In Runners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#Which_Muscles_Are_Affected_By_Hip_Tightness\" >Which Muscles Are Affected By Hip Tightness?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#What_Causes_Hip_Tightness\" >What Causes Hip Tightness?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#How_To_Stretch_Your_Hips_Safely\" >How To Stretch Your Hips Safely<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#Warm_Up_First\" >Warm Up First<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#Dont_Bounce\" >Don&#8217;t Bounce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#Breathe\" >Breathe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">As a dedicated runner you&#8217;re always looking for ways to improve your performance. One way to do that is by making sure your hips are loose and limber. <\/span><span style=\"font-weight: 400;\">Tight hips may appear as though they don&#8217;t affect <a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\">your running<\/a>, but they can actually lead to real problems down the road. That&#8217;s because when your hips are tight your pelvis rotates, which can then lead to pain in your knees, hips, and lower back. <\/span><span style=\"font-weight: 400;\">If you&#8217;ve been feeling any tightness in your hips, it&#8217;s time to do some stretches. Here are 10 hip stretches for runners that will help improve your performance and keep you injury-free.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Hip_Stretches_For_Runners\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Hip_Stretches_For_Runners\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2><span class=\"ez-toc-section\" id=\"1_Crescent_Lunge_Anjaneyasana\"><\/span><strong>1. Crescent Lunge (Anjaneyasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The crescent lunge is a great stretch <a href=\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\">for runners<\/a> because it targets the hips, thighs, and groin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this stretch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the downward facing dog (Adho Mukha Svanasana) position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your right foot forward in between your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop your left knee to the ground and lunge forward, keeping your right knee over your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms up overhead. You can either keep your palms together or separated with your fingertips touching. Look forward and up, holding the stretch for 1-2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly deepen the stretch by leaning forward from your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release the stretch, press down into your right foot to bring yourself back to downward facing dog. Repeat on the other side.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"2_Pigeon_Pose_Eka_Pada_Rajakapotasana\"><\/span><strong>2. Pigeon Pose (Eka Pada Rajakapotasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pigeon pose is an excellent <a href=\"https:\/\/betterme.world\/articles\/chest-stretches\/\">hip opener<\/a> that also stretches the glutes and thighs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this stretch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in downward facing dog.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee forward to your right wrist, keeping your ankle in line with your wrist.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your left leg down to the mat. If you need to, place a blanket under your left hip for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your right foot forward until your shin is parallel with the front of your mat. Lower your right hip down to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you can, bring your left leg all the way back so that your left ankle is by your left hip. If this is too much, keep your left leg bent with the foot placed behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To deepen the stretch, walk your hands forward until they&#8217;re in front of your right shin. Hold for 1-2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release, press down into your hands to bring yourself back up into downward facing dog. Repeat on the other side.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Hip_Stretches_For_Runners\"><img decoding=\"async\" class=\"aligncenter wp-image-43398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Garland_Pose_Malasana\"><\/span><strong>3. Garland Pose (Malasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Garland pose is a <a href=\"https:\/\/betterme.world\/articles\/can-stretching-make-you-taller\/\">great<\/a> hip opener that also stretches the ankles, groin, and back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet about hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower your hips down into a squatting position. Keep your chest up and your spine straight. Place your hands in front of you and in between your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To deepen the stretch, press your elbows against your knees and use your arms to open your knees wider. Hold for 1-2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release, press down into your feet to bring yourself back up to standing.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/upper-spine-stretches\/\">Upper Spine Stretches: How To Relieve Upper Back Pain And Stiffness<\/a><\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Lizard_Pose_Utthan_Pristhasana\"><\/span><strong>4. Lizard Pose (Utthan Pristhasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lizard pose is another great hip opener that also <a href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-before-bed\/\">stretches<\/a> the hamstrings, groin, and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This stretch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a downward facing dog position. Step your right foot forward in between your hands. Lower your left knee down to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your right foot out to the side and place your palms on the ground. If you can, lower your forearms to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your right knee over your ankle and hold the stretch for 1-2 minutes. To deepen the stretch, press down into your hands and walk them forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release the stretch, press down into your right foot to bring yourself back into downward facing dog. Repeat on the other side.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"5_Cow_Face_Pose_Gomukhasana\"><\/span><strong>5. Cow Face Pose (Gomukhasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cow face pose is a great stretch for the hips, thighs, and shoulders. It&#8217;s also a good opportunity to work on your flexibility if you&#8217;re looking to do splits or other advanced yoga poses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated position with your legs extended in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee and bring your foot up to rest beside your left hip. Then, do the same with your left leg so that both knees are bent and both feet are by your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine straight and your shoulders down. Hold the stretch for 1-2 minutes.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"6_Lunge_Hip_Flexor_Stretch\"><\/span><strong>6. Lunge Hip Flexor Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The lunge hip flexor <a href=\"https:\/\/betterme.world\/articles\/active-stretching\/\">stretch<\/a> is a great way to stretch the hip flexors and quads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How it\u2019s done:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a kneeling lunge position with your right leg forward and your left leg back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that your right knee is at a 90-degree angle and that your left knee is on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lean forward into your right hip. You should feel a stretch in your right quad and hip flexor. Hold for 1-2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release, press into your right foot to bring yourself back up into a kneeling position. Repeat on the other side.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Hip_Stretches_For_Runners\"><img decoding=\"async\" class=\"aligncenter wp-image-43342 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-1024x576.png\" alt=\"hip stretches for runners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5962.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Goblet_Squat_Hip_Flexor_Stretch\"><\/span><strong>7. Goblet Squat Hip Flexor Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The goblet squat hip flexor stretch is another great way to <a href=\"https:\/\/betterme.world\/articles\/pre-workout-stretches\/\">stretch<\/a> the hips, quads, and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How this stretch is done:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet about shoulder-width apart and turn your toes out slightly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lower your hips down into a squatting position. Keep your chest up and your spine straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your elbows to press your knees open. You should feel a stretch in your hips and quads. Hold for 1-2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release, press into your feet to bring yourself back up to a standing position.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Hip_Stretches_For_Runners\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Wide_Split_Seated_Forward_Bend_Upavistha_Konasana\"><\/span><strong>8. Wide Split Seated Forward Bend (Upavistha Konasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These hip stretches are a great way to open up the hips, hamstrings, and groin. It&#8217;s also a good opportunity to work on your flexibility if you&#8217;re looking to do splits or other advanced <a href=\"https:\/\/betterme.world\/articles\/static-stretching\/\">yoga poses<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This stretch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a seated position with your legs extended in front of you. Spread your legs out as wide as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your spine straight, lean forward from your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms out and reach in front of you. You should feel a stretch in your hamstrings and groin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1-2 minutes.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"9_Knee_To_Chest_Stretch\"><\/span><strong>9. Knee To Chest Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The knee to chest stretch is a great way to <a href=\"https:\/\/betterme.world\/articles\/dynamic-stretching\/\">stretch<\/a> the lower back and hips. It&#8217;s also a good opportunity to work on your flexibility if you&#8217;re looking to do splits or other advanced yoga poses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this stretch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back with your legs extended in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee and bring it up to your chest. Use your hands to hug your knee close to your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should feel a stretch in your lower back and hip. Hold for 1-2 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release, lower your leg back down to the ground. Repeat on the other side.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"10_Alternate_Toe_Touch\"><\/span><strong>10. Alternate Toe Touch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The alternate toe touch is a great way to <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\">stretch<\/a> the hamstrings and lower back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight with your legs shoulder-width apart and your arms by your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, bend forward from your hips and reach down to touch your toes. Alternate which hand touches which toe each time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should feel a stretch in your hamstrings and lower back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1-2 minutes.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Hip_Stretches_For_Runners\"><img decoding=\"async\" class=\"aligncenter wp-image-41999 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Signs_Of_Hip_Tightness_In_Runners\"><\/span><strong>What Are The Signs Of Hip Tightness In Runners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing the signs of hip tightness can help you prevent injuries and keep your hips healthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some common signs of hip tightness in runners include (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/4\/1936\/htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeling stiff in the hips after running or sitting for long periods of time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pain in the front or side of the hip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sciatica (pain that radiates down the leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IT band syndrome (pain on the outside of the knee)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Patellofemoral pain syndrome (pain under or around the knee cap)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Achilles tendonitis (pain in the Achilles tendon)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you experience any of these signs, it&#8217;s important for you to stretch and foam roll your hips regularly.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-quads\/\">How To Stretch Quads To Increase Mobility And Prevent Injury?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Muscles_Are_Affected_By_Hip_Tightness\"><\/span><strong>Which Muscles Are Affected By Hip Tightness?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hip tightness occurs when several muscles are affected, typically the (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482445\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip Flexors &#8211;<\/b><span style=\"font-weight: 400;\"> These are the muscles that attach your thigh bone to your lower spine and help you lift your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus Medius and Minimus &#8211;<\/b><span style=\"font-weight: 400;\"> These muscles attach your hip bones to your upper thigh bones and help stabilize your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Piriformis &#8211; <\/b><span style=\"font-weight: 400;\">This muscle runs from your lower spine to your upper thigh bone, and helps rotate your hips.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When any of these muscles become tight, it can cause pain and dysfunction in the hip joint.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Hip_Tightness\"><\/span><strong>What Causes Hip Tightness?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several reasons why someone might experience hip tightness, but the most common cause is prolonged sitting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you sit for long periods of time, your hip flexor muscles (which attach your thighs to your pelvis) are in a shortened position. This can lead to the muscles becoming tight and eventually causing pain when you stand up or walk around.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other causes of hip tightness include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strenuous activity or exercise (especially if you&#8217;re not used to it) &#8211;<\/b><span style=\"font-weight: 400;\"> this can cause the muscles around your hips to become fatigued and tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Injury &#8211; <\/b><span style=\"font-weight: 400;\">an injury to the hip or surrounding area can cause the muscles to tighten up in order to protect the area.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age &#8211;<\/b><span style=\"font-weight: 400;\"> as we age, our muscles naturally become tighter and less flexible (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7385684\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This is why it&#8217;s important to stretch regularly as you get older.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Hip_Stretches_For_Runners\"><img decoding=\"async\" class=\"aligncenter wp-image-41996 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-1024x576.png\" alt=\"hip stretches for runners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Stretch_Your_Hips_Safely\"><\/span><strong>How To Stretch Your Hips Safely<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Simply knowing which hip stretches to do isn&#8217;t enough. Your technique is just as important as the actual stretch itself. Here are a few tips to help you stretch your hips safely:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_First\"><\/span><strong>Warm Up First<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start stretching, it&#8217;s important to warm up your muscles. This can be done by walking or jogging for 5-10 minutes, or by doing some dynamic stretches (like leg swings) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Hip_Stretches_For_Runners\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Bounce\"><\/span><strong>Don&#8217;t Bounce<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you reach the end of a stretch, hold the position for 20-30 seconds. Avoid bouncing in and out of the stretch, as this can put too much pressure on your muscles and joints.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Breathe\"><\/span><strong>Breathe<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Focus on taking deep, slow breaths while you&#8217;re doing hip stretches. This will help your muscles relax and prevent you from holding your breath (which can make the stretch feel more uncomfortable).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><strong>Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If a stretch is causing you pain, back off. You should only feel a gentle stretch in the muscle, not pain.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching is an important part of any runner&#8217;s routine, but it&#8217;s especially important if you&#8217;re dealing with hip tightness. By stretching regularly you can help prevent injuries and keep your hips healthy and strong.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with these hip stretches and see how they make you feel. If you have any pain or discomfort, stop the stretch and consult with a doctor or physical therapist. They can help you determine the cause of your pain and develop a stretching and treatment plan that&#8217;s specific to your needs.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_Hip_Stretches_For_Runners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>As a dedicated runner you&#8217;re always looking for ways to improve your performance. One way to do that is by making sure your hips are loose and limber. Tight hips may appear as though they don&#8217;t affect your running, but they can actually lead to real problems down the road. That&#8217;s because when your hips [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":45786,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-45785","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hip Stretches For Runners Looking To Improve Their Performance - BetterMe<\/title>\n<meta name=\"description\" content=\"If you&#039;re dealing with hip pain, tightness, or other injuries, these 10 \u2605 HIP STRETCHES FOR RUNNERS \u27a4 can help improve your performance and keep you healthy.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hip Stretches For Runners Looking To Improve Their Performance\" \/>\n<meta property=\"og:description\" content=\"If you&#039;re dealing with hip pain, tightness, or other injuries, these 10 \u2605 HIP STRETCHES FOR RUNNERS \u27a4 can help improve your performance and keep you healthy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/25f8d6cba4284834c852ecc2252cce85\"},\"headline\":\"Hip Stretches For Runners Looking To Improve Their Performance\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\"},\"wordCount\":2020,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">As a dedicated runner you're always looking for ways to improve your performance. One way to do that is by making sure your hips are loose and limber. <\/span><span style=\\\"font-weight: 400;\\\">Tight hips may appear as though they don't affect <a href=\\\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\\\">your running<\/a>, but they can actually lead to real problems down the road. That's because when your hips are tight your pelvis rotates, which can then lead to pain in your knees, hips, and lower back. <\/span><span style=\\\"font-weight: 400;\\\">If you've been feeling any tightness in your hips, it's time to do some stretches. Here are 10 hip stretches for runners that will help improve your performance and keep you injury-free.<\/span>\\r\\n\\r\\n\\r\\n<h2><strong>1. Crescent Lunge (Anjaneyasana)<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The crescent lunge is a great stretch <a href=\\\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\\\">for runners<\/a> because it targets the hips, thighs, and groin.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To do this stretch:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start in the downward facing dog (Adho Mukha Svanasana) position.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Step your right foot forward in between your hands.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Drop your left knee to the ground and lunge forward, keeping your right knee over your ankle.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Reach your arms up overhead. You can either keep your palms together or separated with your fingertips touching. Look forward and up, holding the stretch for 1-2 minutes.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Slowly deepen the stretch by leaning forward fro ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\",\"url\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\",\"name\":\"Hip Stretches For Runners Looking To Improve Their Performance - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"If you're dealing with hip pain, tightness, or other injuries, these 10 \u2605 HIP STRETCHES FOR RUNNERS \u27a4 can help improve your performance and keep you healthy.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Hip Stretches For Runners Looking To Improve Their Performance\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hip Stretches For Runners Looking To Improve Their Performance - BetterMe","description":"If you're dealing with hip pain, tightness, or other injuries, these 10 \u2605 HIP STRETCHES FOR RUNNERS \u27a4 can help improve your performance and keep you healthy.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/","og_locale":"en_US","og_type":"article","og_title":"Hip Stretches For Runners Looking To Improve Their Performance","og_description":"If you're dealing with hip pain, tightness, or other injuries, these 10 \u2605 HIP STRETCHES FOR RUNNERS \u27a4 can help improve your performance and keep you healthy.","og_url":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/25f8d6cba4284834c852ecc2252cce85"},"headline":"Hip Stretches For Runners Looking To Improve Their Performance","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/"},"wordCount":2020,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">As a dedicated runner you're always looking for ways to improve your performance. One way to do that is by making sure your hips are loose and limber. <\/span><span style=\"font-weight: 400;\">Tight hips may appear as though they don't affect <a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\">your running<\/a>, but they can actually lead to real problems down the road. That's because when your hips are tight your pelvis rotates, which can then lead to pain in your knees, hips, and lower back. <\/span><span style=\"font-weight: 400;\">If you've been feeling any tightness in your hips, it's time to do some stretches. Here are 10 hip stretches for runners that will help improve your performance and keep you injury-free.<\/span>\r\n\r\n\r\n<h2><strong>1. Crescent Lunge (Anjaneyasana)<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The crescent lunge is a great stretch <a href=\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\">for runners<\/a> because it targets the hips, thighs, and groin.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To do this stretch:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the downward facing dog (Adho Mukha Svanasana) position.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your right foot forward in between your hands.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop your left knee to the ground and lunge forward, keeping your right knee over your ankle.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms up overhead. You can either keep your palms together or separated with your fingertips touching. Look forward and up, holding the stretch for 1-2 minutes.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly deepen the stretch by leaning forward fro ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/","url":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/","name":"Hip Stretches For Runners Looking To Improve Their Performance - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"If you're dealing with hip pain, tightness, or other injuries, these 10 \u2605 HIP STRETCHES FOR RUNNERS \u27a4 can help improve your performance and keep you healthy.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_382870540.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/hip-stretches-for-runners\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Hip Stretches For Runners Looking To Improve Their Performance"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/25f8d6cba4284834c852ecc2252cce85","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. 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