Why runners need stable hips
Runners who make it look effortless usually share one thing: strong, stable hips. Building the endurance behind a good stride takes months, but understanding where that stride comes from is a smart place to start. Whether you're a postpartum runner or simply love the sport, having a stable pelvis and strong hips changes how you run.
Balance starts at the hips
It's commonly said that landing on the midfoot or forefoot is the key to running well and avoiding injury. As physical therapists, we'd put the emphasis elsewhere. Midfoot or forefoot striking helps, but real balance starts at the hips, which act as a fulcrum, carrying part of the upper body's weight and serving as the lever that drives the legs forward. Lean too far forward and you're more likely to trip, fall, and get hurt. Keep an upright posture and let the hips and legs do the work, and your balance improves.
Stronger hips, lower injury risk
Research shows that female runners with strong hip extensors and hip abductors control the stance phase of their stride better and protect their knees from injury. Good flexibility and mobility matter too. Hip tightness affects roughly 85 percent of runners, according to Dicharry's Anatomy for Runners, largely because the forward propulsion bias of running tightens the hip flexors over time. Our physical therapists can run hip tests to check for this. Pilates Reformer exercises challenge the hips in both the frontal and sagittal planes, helping prepare the body for safer running.
A stable core carries the load
The core is the center of the whole body, made up of the diaphragm, the pelvic floor, the abdominal muscles, and the deep spinal stabilizers, which together hold the vital organs in place as body position changes. In postpartum runners and long-distance runners who skip appropriate strength training, these muscles can weaken. Leg slides challenge, strengthen, and stabilize the torso and the muscles surrounding the hips. A stable core transfers force from the lower body to the upper body with less impact, unloading the lower body and lowering injury risk during running.
How to perform a reformer leg slide
In our demonstration video, Dr. Monica Saliu, PT, DPT, walks through the movement step by step: hands at your sides, shoulders wide, abdominals and pelvic floor engaged, glutes engaged. Bend your knees so the carriage opens about halfway, then bring it back, keeping the pelvis, hip, and knee of the standing leg stable while the opposite leg extends. Lift the hands forward, and breathe in and out steadily through each 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, are equipped to help you run better. We offer both in-person and Telehealth physical therapy sessions, so reach out to get started with leg slides and the rest of your hip-strengthening program.