I tried this three-move mobility routine to relieve my hip pain – it definitely helped

ActiveWorkoutsI tried this three-move mobility routine to relieve my hip pain – it definitely helpedIn just three days, my hips felt back to normalWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

In just three days, my hips felt back to normal

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Woman doing a hip mobility stretch

(Image credit: Getty Images)

According toSport Doctor London, hip pain after running is quite common, with the most regular cause being overload syndromes. I spend the majority of my day sat at a desk too, so my hip flexors get very tight, therefore I’m not surprised running quite a distance is a bit of a shock to them.

Desperate to try and relieve the pain, and not hinder the rest of my training, I eagerly searched for a quick and easy mobility routine I could do during my breaks at work. I came across this three-move one and decided to do it twice a day for three days.

There’s a few things I liked about this routine: firstly, the moves weren’t ridiculous to get into (as some hip mobility movements are) and, secondly, it didn’t take long to do, five minutes tops. This meant it was easy enough to slot into my work breaks and incorporate it into the rest of my training days. You can either follow along with the Instagram video above, or keep on reading to find out what I thought of each move.

1. Frog stretch

(Image credit: Future)

T3 Active Writer doing hip mobility exercise (frog stretch)

(Image credit: Future)

This movement is abrillianthip opener that also gives you a nice stretch down your inner thigh and groin area – so it’s excellent if you’re a runner, or if you do lots ofsquats. It was definitely my favourite out of the three, as it was very easy to do and is actually also very relaxing. I think this is because it’s quite easy to hold, therefore you can focus on other things too, like your breathing.

2. Lizard stretch

(Image credit: Future)

T3 Active Writer doing mobility exercise (lizard stretch)

(Image credit: Future)

This wasn’t my first time doing the lizard stretch, in fact I love to incorporate this movement in all of my warm-ups, cool-downs and before I head out for a run. Why? Because it releases tension in the hips, hamstrings, groin and glutes.

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The more I pushed forwards on my front bent leg, the more I could feel a deep stretch in the opposite hips. Those who are extra mobile may prefer to lower themselves onto their forearms for a deeper stretch (staying on my hands was deep enough for me). If you struggle to keep your back leg off of the ground, you can always rest it on the floor too. It’s a very versatile movement and one that I think everyone would benefit from doing every day.

3. Gate opener

(Image credit: Future)

T3 Active Writer doing hip mobility exercise (gate stretch)

(Image credit: Future)

It was my first time trying this movement and I think it’s one I’m going to keep from now on. I liked it because it doesn’t just predominantly stretch your hip flexors, but it lengthens the side of your body, as well as stretching the hamstrings, inner thighs, calves and thigh muscles. Again, I held it for 10 seconds on each side and did this three times and I loved how it relieved so many of my muscles. Plus, the stretch it gives down your inner thigh is amazing!

The verdict

On top of this, I made sure I did some gentle recovery too, such as going out for a walk or 10 minutes on the bike (nothing crazy though). As I was really keen to keep moving my hip, rather than just be stagnant and it getting worse or stiffening up further. Even theNHSsuggests movement, but to not overdo things.

For me, personally, this mobility routine gave my hips the gentle movement and stretch they needed to help them recover and now I’m back to my weekly long run and normal training regime. As they only take five minutes, they’re well worth giving a go to keep your hips mobile and healthy – they all have a firm place in my training routine from now on, that’s for sure.

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If you want to show your achy shoulders a little love too, we also have a10 minute beginner mobility routinethat focuses just on the upper body. Or, if you have a tight back, try thisone bodyweight exercise that helped relieve my back pain.

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1. Frog stretch#

2. Lizard stretch#

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3. Gate opener#

The verdict#

1. Frog stretch

2. Lizard stretch

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3. Gate opener

The verdict