Use Yoga to Solve Marathoner Problems: Hip Imbalances
PROBLEM: HIP IMBALANCE
Marathoner problem number 3: hip imbalances. 27% of marathoners who answered our survey reported piriformis pain. Others reported weak hips, hip pain, and tight hips.
Hips are complex, running-critical joints. And no, you’re not imagining it, your hips can be tight and weak at the same time. Similar to tight hammies, common culprits include the facts that most of our motion is forward, not lateral (side to side) or rotational, and we sit all the time. It’s a lethal combo that hinders flexibility and strength, and leads to imbalance.
Athletes say to us “I need to open my hips” all the time. But what does that even mean? First become aware of where your hips need opening — your unique mobility limitations —.with a simple self-test to arm you with valuable info to inform your mobility work and get the most out of it. Use the self-test below and find all videos to mobilize + stabilize your hips here.
SELF-TEST: WHERE DO YOUR HIPS NEED OPENING?
Use this self-test to assess and correct your hip mobility.
SOLUTION: MOBILIZE + STABALIZE
Ultimately, a balance of hip mobility and stability is what supports the engineering of your body and lowers your risk of related injuries. With so many forward moving miles as a runner, this makes hip balance a constantly moving target. Be proactive about maintaining flexibility/strength balance and adapt your weekly and daily Resets as your body gives you feedback.
Use the Hips: Mobilize + Stabilize videos to:
Maintain optimal range of motion in the hips
Prevent back and IT band strain, and compensation injuries
Improve hip stability
Ease muscular imbalances in the hips
USE IT DAILY
Using 10 minutes of yoga daily will pay off more than doing 20 minutes twice a week. Aim to do something every day, even if it’s just one move from your favorite video.
Top runner picks:
Mobility: Booty Lock Mitigation (make it your go to for piriformis pain)
Stability: Running Efficiency Boost
Use each of these at least twice per week (4 sessions total).
Shorter versions of fave longer routines:
Mobility: Hip Mobility Maintenance + Quick Hip Reset
Stability: Hip Strength + Stability
BONUS: We dropped a few more video recs below if you’re looking for more Resets!
MOBILIZE
BOOTY LOCK MITIGATION
STABILIZE
RUNNING EFFICIENCY BOOST
WARM UP + ALIGN | BEFORE RUN
LILY PARTRIDGE’S LOWER LEG + HIP WARM UP
Be sure to check out the other marathoner problems and solutions including weak glutes and tight hamstrings here!
Next week we’re getting into knee pain. Keep sharing how you’re using yoga with #athletesforyoga! We’re always available for personal Reset recommendations — DM us!