Adding Hip Stabilization to Your Running Training

I’ve had ongoing struggles with hip inflammation for a while now, and while I begin (gently) training for a 10K and 10-miler in September, I’ve become more prescriptive with my training plan.

A key part of preventing future injury or pain with hip issues is folding in pelvic stabilization or hip/core stabilization exercises into your regular exercise. I’ve been doing plenty of research to find various exercises that support hip and core strengthening and stabilization. Every body is different and you should consult with a doctor or physical therapist before firming up any kind of addition to your regular exercise.

Some of these exercises require additional supports like exercise balls or resistance bands, but many can be done from home (a yoga mat would help, of course). Over time I’ve added Limm Resistance Bands, the Stretch Out Strap and P90X 10-Pound Adjustable Ankle Weights. Adding additional resistance should be done slowly and under guidance of a professional.

Single Leg Glute Bridge

Ball Bridge with Leg Curl

Dead Bug

Plank with Knee to Elbow Exercise

Side Squat with PT/Fitness Band

Additional Reading

6 Must-Do Exercises to Improve Pelvic Stability

Pelvic Stabilization, Lateral Hip and Gluteal Strengthening Program (PDF)

5 Hip Stretches That Will Loosen Up Tight Hip Flexors

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