How Improving Hip Mobility Can Help You Run Pain-Free
Dr. Jerry Yoo. Founder and Running Specialist. Next Level Physio
5 minute read
Knee pain can sideline even the most dedicated runners, especially as you ramp up mileage for marathon season. The surprising source? Often, it’s not the knee itself but stiff hips and limited pelvic mobility that are causing the issue. Addressing this early can help you train pain-free and prepare your knees for long-distance runs.
The Overlooked Link Between Hip Mobility and Knee Pain
Knee pain can be deceptive. While the discomfort is localized to the knee, the root of the problem often lies in pelvic and hip mobility. Tight hips throw off your alignment, forcing extra strain on the knees. Over time, this can lead to chronic pain and even injury.
Key Causes: Postural Imbalances and Their Impact on Hip Mobility
Many athletes lean forward during exercise, which is normal. But when this posture carries over to everyday life, it can create:
- Tight calves and ankles
- Lumbar compression
- Forward (anterior) pelvic tilt
- Reduced hip and pelvic mobility
This lack of hip mobility shifts stress to the knees, often leading to pain and overuse injuries.
Movement Solutions to Improve Hip Mobility
1. Wall Squat with Reach
Engage your legs, shift weight to your heels, and stretch your upper back.
- Setup: Stand a foot away from the wall with hips tucked slightly and weight on heels.
- Movement: Bend knees so they align with toes. Place palms at a 45° angle above your thighs.
- Reach & Breathe: Exhale while reaching arms forward, feeling a stretch around the upper back.
Execution Tips: Keep your lower back against the wall and breathe deeply. Repeat for 5 breaths, 3-4 times a day.
2. Hooklying Breathing Exercise
Improve pelvic mobility and decrease spinal compression.
- Setup: Lie on your back with a yoga block between your thighs.
- Breathing: Inhale for 6-10 seconds, then exhale slowly. Both hands (one on your chest, one on your stomach) should rise and fall with your breath.
Execution Tips: Press through your feet and focus on controlled breathing. Repeat 5 breaths, 3-4 sets daily.
Multi-Directional Exercises to Enhance Hip Flexibility
Most runners stick to forward movements, neglecting lateral and rotational movements that keep hips flexible and reduce stiffness.
1. Side Lunges
Build lateral strength and stability.
- Form Tips: Avoid leaning forward, which strains the lower back. Push the hips back, keep the trunk upright, and align the hip, knee, and toe.
2. Kickstand Romanian Deadlift
Improve hip internal rotation and core strength.
- Setup: Stand with most weight on the front leg, with the other foot lightly behind for balance.
- Movement: Push hips back, keeping the back straight and core engaged. Drive through the front heel to return to start.
3. Slant Board Squat
Enhance hip external rotation and quad strength.
- Setup: Stand on a slant board with feet hip-width apart.
- Movement: Lower until thighs are parallel to the ground, then return to start.
Flexibility vs. Mobility: What’s the Difference?
Flexibility is the passive range of motion in muscles and tendons, while mobility is the active, controlled movement within that range. Prioritizing mobility, especially in the hips, can reduce injury risk and improve overall performance.
90/90 Hip Stretch with PAILs and RAILs
Active mobility exercise that combines tension and relaxation.
- Setup: Sit with one leg bent in front, the other behind at 90° angles.
- PAILs: Push your front knee and rear ankle into the floor, increasing tension.
- RAILs: Lift the same knee and ankle away from the floor, enhancing hip strength and mobility.
Duration: Hold each for 20-30 seconds and repeat several cycles.
Why Prioritize Hip Mobility?
Improving hip mobility isn’t just about reducing current knee pain. It’s about building a solid foundation that future-proofs your joints for better performance and longevity in both athletic and daily activities.
Take Action on Knee Pain
At Next Level Physio, we look deeper than traditional treatments to address the root cause of pain. If knee pain has been holding you back, contact us to book a consultation. Together, we’ll develop a strategy that keeps you running pain-free this season.
Ready to get started? Schedule your free Runner’s Roadmap and assessment at our Cary office to create your plan for a successful marathon season!
— Dr. Jerry Yoo, Founder of Next Level Physio, has over 25 years of experience working with elite runners and athletes. As a clinical running research partner with Rutgers University, he specializes in helping runners over 40 stay active and pain-free.