Do you ever wake up feeling like your hips are just stiff? Or it feels like it takes a million squats in the warm up for your hips to feel “un-gunked”? Mayyybe there’s some impingement going on, which is a whole different beast (namely because to solve the underlying issue is more than just opening up the hips with these drills). But a lot of times it’s simply that we did a little extra work past what our body could 100% recover from and the area simply needs a little extra love. And yes, this can even be the case if they’ve chronically felt tight. For example, I have made the mistake of allowing extra stress on my hips, or whatever other joints, to build up a little longer than I should have. This has happened both after a heavy volume lifting cycle (ie I was constantly pushing myself just a little past the limit) with lifting, as well as when I first got into trail running (new activity that my body wasn’t used to, so easier to go into overload). This can lead to waking up with stiff joints, which may feel much better once you get going, but the cycle will likely continue until you actually do some accessory work like the examples below. These drills are my go-tos for the hips (though it varies a little based on exactly what’s going on, as you may expect)

Now I know I just posted the last blog stating that stretching isn’t the answer if it hasn’t created long term changes for you yet. And that’s very much true. You’ll notice the first few of these are banded mobility drills - these feel AMAZING afterwards as they essentially rhythmically gap the joint, flushing fluid through there. Think of it like flushing out the “gunk”. Totally different than just stretching. And the last drill, plus the ones I will go over in the next blog, involve going into a lengthened position (aka stretch) but WITH loading in the form of weight and/or muscle contraction. Gapping and loading is what makes the difference between only having short term “feel-good” results and actually getting long term changes, allowing you to feel stiff less frequently.

*Disclaimer. This is not individualized medical advice. If you have something specific going on, text me at 480-751-2137 to go over something more specific :)

NOW FOR THE GOOD STUFF (AKA WHAT TO DO)

Ok, I’m gonna start with those banded mobility drills that I talked about above. The first one is especially great if you feel some pinching in the front of your hips with squatting. Reminder: there are some strength drills that are really good to actually fix the underlying issue and are necessary to fix it (Well, potential issue. Nothing is a one-size-fits-all for any injury/issue).

Banded Hip Mobs - 3 variations below. Sound on to hear me giving the directions. Watching but can’t have the sound on? You’ll be able to see pretty much everything on these 3! The big part is to have enough tension on the band that you feel it cause distraction of the hip joint when you go through the movement. (Remember, you want to create a fluid pump, basically. Pressure on, pressure off) Side note: the exercises I’ll give in the next blog are fantastic ones to follow up these drills with, so make sure to be on the lookout for that! And thank you to Andris, and of course Jinx, for helping out with these videos

Inferior and Posterior Glide

Lateral Glide

Lateral Distraction with IR (Really great hip opener before doing squats, especially when followed up with PAIL/RAIL).

Posterior Capsule Stretch - Feel like your glutes are tight? Well, there are a bunch of things that could cause that feeling, but give this a shot and see if it clears up. If not, another possibility is hip flexors causing a chain of events leading to the perception of glute tightness - check out the psoas march variation coming atcha in the next blog for that! (or check this out in the meantime)

Hip PAIL/RAIL - this is probs my fave to do when my hips just feel gunked up just everywhere from being overloaded or thrown into a new activity.

Orrrr from sitting at a desk all day working from home.

Disclaimer: 2 min video because it’s a very specific drill, so I go into some detail explaining it. But once you watch it through and know the sequence and realize that it’s just 10 seconds in each bit, it’s super easy and crazy effective!

Quick note to add about feeling tight at the bottom of your squat: it may not really be your hips. Too often I see people say their hips feel tight and then when I watch them squat, they’re actually maxing out their (often good) hip ROM early due to poor mobility in the ankles or upper back. (Check this blog out that describes how ankle mobility can affect the shoulders - very similar concept and you can see the difference in hip angles as well) So as they try to go to “full depth” they are now requiring MORE hip ROM, causing that feeling of tightness or bunching up. So these drills will feel good, and your squat might feel better that day, but it won’t last until you address the mobility restrictions in other areas leading to too much hip ROM being required.

Alrighty y’all. Hope you and your loved ones are saying safe and warm this holiday season! Share this with anyone and everyone you think would benefit. And hop on the list if you’re not already to have the next one (more hip drills!) go straight to your inbox!

Much Love,

Dr. Megan

fun fact: The title of this, “Stiff Hips” makes me think of the first words my Dad apparently ever said to my mom…he saw her walking down the hall at medical school, looked at her, and said sarcastically, “Hey there, slender hips” as he walked by. My mother has a pear shaped figure. I do not recommend this tactic of flirting. And neither did he. Not sure how he came back from that enough for her to marry him, but he did hahaha