Improve Your Running Mechanics: Hip Extension

Importance of Hip Extension During Running

During the toe-off phase of running, at least 10-15 degrees of hip extension range is crucial to set up for efficient propulsion. This is also known as triple extension when the trail leg is in full hip, knee, and ankle extension.

Issues That Can Occur When There Is a Lack of Hip Extension

When a runner lacks proper hip extension mobility, some common compensations that can occur include lumbar spine hyperextension, shortened running stride, and increased loading at the ankle joint. Inefficient running form can eventually lead to a repetitive stress injury.

Hip Flexor Weakness Can Be One of The Causes of Limited Hip Extension Mobility

If you have been stretching and continue to feel hip flexor tightness, the issue might not be a shortened muscle. Weakness can sometimes be perceived as muscle tightness. Try strengthening the muscle instead and see if that fixes the issue.

Here Are Some Exercises To Strengthen Your Hip Flexors:

1️⃣ Eccentric hip flexion contraction w/ Kettlebell

🔸Make sure to keep your back flat on the bench
🔸Bring both legs to your chest, hold onto the opposite leg and slowly lower the weighted leg down

2️⃣ End-Range hip flexion isometric holds

🔸Bring your knee up to your chest, release and hold the position
🔸Make sure to keep your core and glutes engaged

3️⃣ Resistant Band marches in Triple extension

🔸Raise your knee up towards your chest
🔸Make sure to keep your core and glutes engaged

Bridge Exercise Variations to strengthen your hips and core

Benefits of Performing Bridging Exercises

The bridge is a great exercise for strengthening your glutes, hamstrings, and core. These exercises are great to incorporate into a rehab program before introducing higher-level strength training.

Here are a few bridge exercise variations you can try:

1️⃣ Bridge Marches

2️⃣ Bridge Walk-Outs

3️⃣ Bridge with Foam-Roller

4️⃣ Single Leg Bridge

5️⃣ Single Leg Bridge with Slider

Improve Your Running Mechanics: Big Toe Extension Mobility

Big toe extension mobility is often overlooked when talking about efficient running mechanics, why is this so important?

During the phases of running, proper push-off requires your big toe to extend at least 45 degrees which is crucial to set up for an efficient propulsion phase. This is also known as triple extension when the trail leg is in full hip, knee, and ankle extension.

When there is a lack of big toe extension mobility we can see a decrease in hip, knee, and ankle extension. This can cause your stride length to be shortened which leads to an insufficient propulsion phase. Being able to push off your big toe also tightens the band of tissues underneath your foot (plantar fascia) to create a spring mechanism that propels your leg forward with less energy.

Here are some exercises to help improve your big toe extension mobility:

1️⃣ Lunge with big toe extension stretch

🔸Shift your weight onto the big toe on the back leg
🔸You should feel a stretch on your toe and/or bottom of your foot.
🔸Perform 5 slow repetitions

2️⃣ Quadruped rock backs

🔸As you sit back onto your ankles focus on stretching your big toe
🔸Perform 5 slow repetitions

3️⃣ Heel raises with elevated big toe

🔸Place a towel roll under your big toe right before the ball of your feet
🔸Focus your pressure on the big toe while pushing up
🔸Perform 3 sets of 15

If you are currently dealing with and injury, we can help!

Dealing with a Stiff Hip? Try some of these hip mobility exercises

1️⃣ Frog pose + Alternating IR liftoff

🔸Lift your ankle up and out, hold for 3-5 seconds before alternating

perform 3-5 repetitions of each

2️⃣ Half kneeling hip flexor stretch + Ant/Post pelvic tilts

🔸Forcefully exhale to engage your core as you perform the posterior pelvic tilt, perform 3 seconds per rep

perform 3-5 repetitions of each

3️⃣ Elevated pigeon stretch

🔸Forcefully exhale to engage your core as you lower your knee to the ground, perform 3 seconds per rep

perform 3-5 repetitions of each

Is There a Correct Posture For Prolonged Sitting?

What is the best posture for me to sit in?

Neither! There is no perfect posture if you’re going to be sitting or standing for a long period of time. Our joints, muscles, and connective tissues need a certain amount of daily motion to maintain optimal joint health. Posture is context dependent! 

If there isn’t a right posture then why do I still have pain?

Your body is not prepared for the amount of the time that you spend in certain postures, or postures that you try to create. Many therapists instruct their clients to maintain a chin tuck position while sitting or standing to prevent  a forward head posture. However, if your muscles or tissues are not prepared to move repeatedly or constantly into this new position, you might start to develop neck pain. Injuries occur when your actions overpower the capacity of your muscles/tissues to perform.

I’m not saying that having good posture is not important. It’s also important to be constantly moving and changing positions throughout the day. Motion is lotion!