Strengthen Your Glutes to Make Your Hip Feel Better While Running
Your hip pain should not stop you from doing activities you enjoy!
The video above addresses one specific potential cause for hip pain while running: weak glutes.
Why Do I Have Pain on The Side of My Hip While Running?
If you have trouble controlling impact forces each time your foot hits the ground, then there's a good chance your hip will hurt.
Every time your foot hits the ground while running, your hip should control impact. And that impact should be controlled 3-dimensionally.
In this example, the patient had trouble controlling motion in the front plane. This means his hip went too far out to the side (excessive hip adduction).
Too much hip adduction means too much stretch to the side of the hip which often results in pain.
What Can I Do To Fix The Side of My Hip While Running?
A simple glute optimized stability single leg squat is a good place to start to fix hip pain that occurs while running.
Balance on the affected leg and float the opposite foot out to the side. Be sure to leave your floating foot in place!
Keep weight on your heel and push your butt back while dropping your chest. It should feel like a mix between a bowing pattern and a deadlift.
Your knee will bend as your butt goes back - don't let your knee move forward at all!
A small range of motion is essential to optimizing glute function.
Deeper is not better, it's just different. Don't squat low as you will lose the benefit of the exercise.
Make sure you lightly hold onto a wall and keep your arch lifted on the balancing leg.
If you do this drill correctly, your glutes will burn!
Remember, This Is Only The Start For Most Injury Recoveries...
The body is complicated and this is one small, but important piece to your injury recovery.
Get Individualized Injury Recovery Help!
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