31 Oct '14, 11am

Hip Extension and Mobility for Runners: Prevents IT Band Pain via @runtothefinish

The most common running ailments I hear about all tend to come from our hips. It never strikes us that way because the pain is in our IT Band, our ankles or our knees (runner’s knee). Where does hip extension and hip rotation come in to play? Jay Dicharry of REP Biomechanics lab says 85 percent of runners have tight hip flexors , which Olympic running coach Bobby McGee says it is the first thing we should address with running form . In order for runners to achieve maximal extension/power (kicking the leg out behind you) of roughly 20 degrees, the hip needs to be open enough to rotate internally. Without that rotation the body begins to compensate with other muscles, leading to overuse injuries, imbalances and indeed finally our big IT Band and knee issues. One of the most common ways this is illustrated is by looking at if your “hip drops” when running. This is a sign of w...

Full article: http://www.runtothefinish.com/2014/10/hip-extension-and-m...

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