Internal and External Hip Rotation | Why Runners Need Both
ฝัง
- เผยแพร่เมื่อ 26 ก.ค. 2024
- Proper internal and external hip rotation is super important for a healthy hip and a strong stable runner. But what is it exactly? How do you know how much you have, and how do you get more?
Coach Holly walks you through a few exercises in today's video.
Exercises:
04:00 - Split Lunges
05:28 - Air Squat
06:28 - Pigeon Pose
Try a couple sets of 10 Split Lunges and 10 Air Squats along with a 2 minute hold in each side of Pigeon Pose!
TRY our Training Club for FREE - Complete training programs with daily videos and coaching support!
bit.ly/2C0Moki
Then, download our FREE mobile app with all our training content!
bit.ly/2wwShR3
Instagram: bit.ly/2orxmut
Facebook: bit.ly/2wwSvaR - กีฬา
![[LIVE] : ONE ลุมพินี 72 วันนี้!! คู่เอก "ก้องศึก vs โจอาคิม"](http://i.ytimg.com/vi/hT1EOSsRPac/mqdefault.jpg)
Yesterday I read an article talking about relative torso, femur, shin lengths. People with long femurs compared to their torso and shin, which is rare, are supposed to naturally be flexible and agile. It makes sense that you excelled in ballet.
Spot on Coach! Finally found the solution to my duck feet that has developed from sitting at a desk for years! Thank you coach
Perfect timing on this video, Coach Holly. I've been having some new knee pain the past couple weeks with a race this Saturday, so will try these exercises and stretches for sure. Thanks!
Superb. FIrst Class. You guys at RE have covered all the important topics. External hip rotation is totally a cause for many of my injuries.
Thank you, coach Holly. This video is what I really need, because I've had some achiness on my left hip joint which has moved to the left front right above my left quadraceps.
Following your 7 minute prerun workout and post run stretchings along with yoga, the pain has improved!!! As I age, I listen more and more to pain of my body and faithfully do the stretchings. Again, thanks so much!!!
You're so welcome!
This is an excellent video, yet again! Thank you!
Been running for many years. I’ve had Achilles pain since March of this year, after having had to take a 4 month running break. Started really studying my gait and trying to get to the core of this problem. Took some treadmill video and self-analyzed, and realized that I supinate/under pronate. Applied the principles in this video, and in a remarkably short period of time, I have been able to nearly eliminate my Achilles pain. The only modification I’ve done is to point my toes inward just a bit to get some more stretch. Thank you so much!
Thanks you!! I just finished my conference!! I’m in 8th grade, although I didn’t get the best place I still used your videos to help improve my body posture while running. :) have a good day!!
This is awesome to hear! Keep up the good work!
Thank you so much for this! I've been having so much trouble with my right foot turning out at the front and also flicking out to the side behind me and had no idea how to fix! I've done a lot of yoga over the years and I'm sure that my hips have way more external rotation than I want when I'm running. Much appreciated, thanks!
Thank you very much. This was a very informative and helpful video... 👍
these are great.. good advice!! I have been having some aches and pains as of late too.. and can see i need to work on my external rotation. thanks again :)
Excellent video thank you.
Great video. Thanks!
Finally some ideas on why my hips are SO tight and painful. Can't wait to try these at home and see if I can find some relief. Thank you!
Thank you for the info. I am dealing with some tightness in the hip area. These exercises and stretches helped.
Awesome! See if you can work in these stretches every day.
Hell Yeah to the worker wearing his vest out there putting in work! Amazing to see.
Here today because of my recurring achillies tendon pain after long runs, and because Coach Holly is really smart. Example: 2:53 leg swing test of hip range of motion, especially informative while keeping hips and lower back neutral. After years of sitting, my hips are not mobile.
Awesome Holly
I’d almost given up with my hip😂
My Right one is 💯 but it’s the Left is very grumpy
Going to try some of your suggestions
Thank you 😊
I cannot wait for my long run tomorrow because I am going to try these stretches. My hip joints give me such pain when I run every so often and I’m hoping these hip stretches work for me! Thank youuu!
These are great even on a non running day. You can try them mid run as well if things are feeling tight. If you don't want to get on the ground for the pigeon stretch and there's a park bench nearby, you can prob your leg up on that to get into the pigeon shape. I've even used the hood of my far at the trail heads :)
Great tips! ❤️🏃🏾♂️❤️
Awesome talk. I have a 5x 1 mile tempo tomorrow morning and am going to def incorporate some of this after my warm up. Hips don't lie lol! I love hearing you talk 🤗🤗👍
Thank you and you're welcome! :)
Thanks Coach!
You're welcome!
Hey Coach Holly. Really good advice. Looking at my running form overall has really helped in dealing with very localized areas of pain that I've had for a while. Deeper stretching routines and drills are super effective. Thank you.
You're welcome! This is great to hear.
useful information. Thanks
You're welcome!
Great! Thanks.
You're welcome!
Great video holly
Thanks!
THANK YOU SO MUCH
Thank YOU :)
I've just subscribed! I have come to find your videos and app very informative and useful (considering I've just been running for the past two months). I've already finished 3 10k's and 2 21k's this month. Hope to keep getting more info as I'm thinking of training for a full marathon late next year! Cheers! :-) #runnerfromindia
That's so wonderful to hear!
Thank you. I've found myself seating long hours at work and that has created pain in my knees and feet. Now I know how how to resolve this problem. Thank you again for your easy explanation.
Not a problem!!
Love the video. I've a problem squating, my right foot tend to point outward. Is it okay?
Great video Holly, my right foot turns out when I squat and I noticed yours didn't. Hips seem good when i do the tests you showed though.
I think I’m gonna try to start doing these on my breaks during the work day. I sit at a desk all day. I KNOW my hips are tight!
this is so helpful. would you recommend the same for a posterior shin splint? any advice would be incredibly helpful. trail runner. love your channel!
How do I correctly sit with External Hip Rotation? What position... Sorry for bad English
By doing the stretches and exercises should your run form improve naturally or do you need to work on keeping the legs straight when running too?
Thanks a lot. My question is if my right leg is rotating out and left leg in , should I do lunges for right leg and squat for left on? Thanks
Thanks
You're welcome!
another great video thanks I have very good external rotation and almost no internal rotation, I am sure this is causing some or all of my top of foot pain during ambulation of the foot
Sounds like you've got some hip drills in your future!
did these and the ones from GuerillaZen Fitness - How To Improve Hip Internal Rotation | Hip Mobilization definitely did something because I ended up with some very sore muscles in new places (groin mainly), I did feel like i was more able to get the knee tracking forward and toe off more onto the big toe (usually my toe off is over the 3rd to 5th toes)
@@nznige I get hip bursitis due to tightness in my it bend ...now I run with some external rotation of hip.....but I don't experience any hip pain ,,,is it okay ?
@@abhitrivedi6861 if you dont have pain i would think so?
just started having hip flexer problems and my marathon is just around the corner... yikes! thanks for this
Hip work for the win!
The leg swing when foot behind what should I be conscious of? I like doing leg swings and playing with foot angle when leg in front.
For the pegion stretch I can't get anywhere near the 90 degree angle. Solution?
You can do an elevated pigeon, in which you prop your leg up on the arm of a couch or a bench. It might be more comfortable that way. If your shin still isn't getting close to 90 degrees there, then just start where you're at. With practice and repetition of this drill you might be able to get closer to that angle, but everyone's hip shape is a little different. If you don't get to exactly 90 degrees, don't sweat it. The stretch is still effective and great to practice. Just make sure to keep your hips squared to the front.
@@TheRunExperience Thank you for this. My shin can't come close to the ground.
Single leg toe touch x100 50 per leg a day now no stomping when on treadmill. Guessing all the hip muscles learning to work together for greater efficiency.
Would these exercises help to prevent straining my hip flexors?
What posture of spine should be while running
I have been having pain in my knees when running. How can i remedy that?
more exercise for foot turn-outwards problems during running
Holy wow, am I supposed to feel a big stretch in my quads when I’m doing the exercise for internal hip rotation?
May i ask: it always turn out as we swing to the back anyway no?
Hey Holly think my body is too old for this 🤣
No such thing!
1:04
Soffffff
I almost threw up watching that pigeon pose.. pain pain pain
Useless 🙄