Stretches for the hip muscles (running)

SherryR1971
SherryR1971 Posts: 1,170 Member
edited January 29 in Fitness and Exercise
I have just started back running (running and walking, building up my stamina) and the first few days I had the regular soreness in my legs and glutes. I have been at it regularly for about two weeks now, and that soreness is gone, but I have developed pains in my hip. I'm reading that people are saying stretch before and after a run, but what kind of stretches are best for the hip muscles? Any advice is appreciated, thanks!

Replies

  • AmyP619
    AmyP619 Posts: 1,137 Member
    The same thing happened to me Sherry! My hips were sore when I first started running. I've noticed now I don't get that anymore. I wasn't sure if it went away because of my new sneakers or just because my body is getting used to running.

    here's one: http://www.livestrong.com/article/374629-how-to-stretch-tight-hip-muscles/

    Then this site has some different ones! (scroll down) http://www.stretching-exercises-guide.com/hip-stretches.html
  • ninerbuff
    ninerbuff Posts: 49,218 Member
    I have just started back running (running and walking, building up my stamina) and the first few days I had the regular soreness in my legs and glutes. I have been at it regularly for about two weeks now, and that soreness is gone, but I have developed pains in my hip. I'm reading that people are saying stretch before and after a run, but what kind of stretches are best for the hip muscles? Any advice is appreciated, thanks!
    Dynamic stretching before a run and static stretching after. If you're developing pain in your hips when you run, it's probably due more to a joint or tendon issue.
    Identify where it hurts. Here's a link.

    http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1383

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • ncmedic201
    ncmedic201 Posts: 540 Member
    The same thing happened to me Sherry! My hips were sore when I first started running. I've noticed now I don't get that anymore. I wasn't sure if it went away because of my new sneakers or just because my body is getting used to running.

    here's one: http://www.livestrong.com/article/374629-how-to-stretch-tight-hip-muscles/

    Then this site has some different ones! (scroll down) http://www.stretching-exercises-guide.com/hip-stretches.html

    I had terrible hip pain, got fitted for shoes and pain pretty much disappeared. This wasn't from running but I couldn't hardly walk without pain. Shoes can make a huge difference.
  • mrswine
    mrswine Posts: 263 Member
    I have just started back running (running and walking, building up my stamina) and the first few days I had the regular soreness in my legs and glutes. I have been at it regularly for about two weeks now, and that soreness is gone, but I have developed pains in my hip. I'm reading that people are saying stretch before and after a run, but what kind of stretches are best for the hip muscles? Any advice is appreciated, thanks!
    Dynamic stretching before a run and static stretching after. If you're developing pain in your hips when you run, it's probably due more to a joint or tendon issue.
    Identify where it hurts. Here's a link.

    http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1383

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    That's a really good site... thanks!

    I have a lot of hip pain (not a runner, but doing high intensity workouts like TurboFire) and I always feel better after doing yoga. I like one specifically that is full of hip openers and I ALWAYS feel better after. its here: http://www.youtube.com/watch?v=9lUqo5Qceh0. Hope you find something that works!
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    You may also want to check out some of the stretches / exercises at runnersworld.com

    http://www.runnersworld.com/workouts/glute-strength

    As ninerbuff said, dynamic stretching before, static after..... (this is the one I've been using for a number of years....)

    http://www.runnersworld.com/stretching/dynamic-routine
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