Why hip stability matters for runners
Runners who look like they've got it all figured out usually have one thing in common: strong, stable hips. It takes months to build the endurance behind an effortless-looking stride, but understanding where that stride actually comes from is a good place to start. The hips work like a fulcrum, carrying part of the upper body's weight and acting as the lever that drives the legs forward with each step.
Good balance starts at the hips, not the foot
You've probably heard that landing on the midfoot or forefoot is the key to running better and lowering injury risk. As physical therapists, we think that emphasis is a bit misplaced. It's true that midfoot or forefoot striking helps, but real balance starts higher up, at the hips. If you lean forward while you run, you're more likely to trip, fall, and get hurt. Maintain an upright posture and let your hips and legs do the work, and your balance while running improves.
Stronger hips protect the knees
Research shows that female runners with strong hip extensors and hip abductors are better able to control the stance phase of their stride and protect their knees from injury. Good flexibility and mobility matter just as much. Hip tightness is extremely common; in his book Anatomy for Runners, Dicharry notes that it occurs in roughly 85 percent of runners, largely because the forward propulsion bias of running tightens the hip flexors over time. Our physical therapists can run specific hip tests to check whether tightness is holding you back. Incorporating Pilates Reformer exercises into your strengthening routine challenges the hips in both the frontal and sagittal planes and helps prepare your body for a safer running experience.
A stable core keeps everything connected
The core is the center of the whole body, made up of four major muscle groups: the diaphragm, the pelvic floor, the abdominal muscles, and the deep spinal stabilizers. Together they hold the vital organs in place as body position changes. In postpartum runners and long-distance runners who aren't doing appropriate strength training, some of these muscles can become weakened. Exercises like leg slides challenge, strengthen, and stabilize both the torso and the muscles surrounding the hips. A stable core lets you transfer force from your lower body to your upper body with less impact, unloading the lower body and helping you run with a lower risk of injury.
Reformer leg slides, demonstrated
In our demonstration video, Dr. Monica Saliu, PT, DPT, shows how pelvis and leg stability training looks on a Reformer Pilates machine: hands at your sides, shoulders wide, abdominals and pelvic floor engaged, glutes engaged. Bend your knees and let the carriage open about halfway before returning it, keeping the pelvis, hip, and knee of the standing leg stable while the opposite leg extends. Lift the hands forward, and remember to breathe steadily in and out through every rep.
Tribeca Physical Therapy is a champion of women's health and Clinical Pilates in New York. Dr. Monica Saliu, PT, DPT, and Dr. Kristian Marcial, PT, DPT, have the training to help you run better and with fewer setbacks. Schedule a session with Tribeca Physical Therapy to get started.