The Glutes and their Role in Running
In the world of running, our glutes have real main character energy about them. They are the powerhouse of propulsion, and play a crucial role in pelvic, hip and knee control. Considering we take around 180 steps per minute when running, it's no wonder that our glutes can pull up feeling tight after a run. It’s only when our muscles feel as though the load exceeds their abilities, that they start to give us some red flags, such as tightness. This is where our strength training comes in. If we can keep our glutes strong, in order to manage the load we throw at them, then the chances of pulling up stiff and sore will be far less.
Similar to our core, a weakness in this area can have a domino effect on joints further along the chain, such as the knees, ankles, back and shoulders. They are therefore a crucial area to focus on in both preventing and treating a number of running injuries.
How to Reduce Hip Tightness After a Run
To reduce tightness in the glutes, strength exercises should always be your best friend. But, if you really want to go the extra mile and get on top of those tight hips, then adding in regular glute stretches will be the absolute cherry on top!
Glute mobility, particularly after a run, can help increase blood flow and oxygen to your muscles, which will ultimately help you bounce back faster. As tightness through your glutes can also lead to back, hip and knee pain, glute stretches also have the added bonus of helping you get on top of any ongoing niggles.
Find Out More
Classes on the forRunners app are designed specifically for Runners in mind. They therefore focus on including both glute strength and mobility, to improve your run performance and reduce your risk of injuries. Jump on a FREE 7 Day Trial to learn more!
Lisa Frazer
Physio & Pilates Instructor
About Lisa Frazer
With 10 years of Physiotherapy experience, Lisa brings a real clinical flavour to her Pilates workouts. As a runner herself, she understands both the addiction and the benefits the sport has on your mental health. You can therefore expect that her classes will aim to keep your body feeling strong and flexible so that you can keep hitting the pavement with a smile on your face.
With over 20 years of dance experience, she loves the creative flow that Pilates brings to the World of exercise. Don’t be fooled by her sweet nature and friendly banter, this wonder woman packs a core and glute punch and joining her will be the best way to start your day.