Do you find yourself stopping during long runs just to stretch your hip flexors?
This is a very common issue in runners, especially when increasing mileage or training
on more elevated terrain. During a 30K last weekend, I spoke with multiple runners who
said the same thing: “The front of my hip is hurting, and I’ve had to stop and stretch
several times.”
Here’s the part that often surprises people. The issue is frequently not a lack of
flexibility, but a lack of strength. Stretching can provide temporary relief, but it doesn’t address the root cause. Strengthening the hip flexors helps improve their capacity to handle higher mileage, speed, and elevation.
I’ve included two hip flexor strengthening exercises to try if this sounds familiar. As
always, if you’re dealing with persistent pain or have specific concerns, consult a
qualified medical professional. This information is general in nature and not a substitute
for a full evaluation and individualized exercise plan.
Your hip flexors play a key role in lifting the leg with each stride. The faster you run and
the farther you go, the more demand you place on this muscle group. When training
volume or intensity increases, the hip flexors may become irritated simply because
they’re not strong enough to keep up.
Dr. Amber Lowe, PT, DPT, OCS, FAAOMPT is a runner, physical therapist and run coach in Houston, Texas. Amber completed her Doctoral Degree in Physical Therapy in 2012 from Belmont University. She also has a sports and manual therapy fellowship that she completed in 2016. Amber also became an Orthopedic Board Certified Specialist in June of 2018. In January 2024, Dr. Amber Completed her Level 1 and 2 Running Gait Analyst Certifications. She is the owner of Performative Physical Therapy.
