The Best Post-Run Stretching Routine For Stronger Hips

Speaking to HuffPost UK previously, orthopaedic surgeon Dr Pamela Mehta of Resilience Orthopaedics said that “Two of the most common causes of runner’s knee are overuse and muscular imbalances”.

This includes weaker hips, which can lead some muscles further down the leg or closer to the small of your back to work harder to compensate.

Which is why some experts, like online run coach Ken Graham, reccomend runners in particular try the “Myrtl routine”.

In an Instagram Reel, Graham explained “It only takes five minutes but could save you weeks of injuries”.

It’s a series of body weight exercises devised by running coach Jay Johnson, SELF explained. These are designed to strengthen your hips and improve flexibility.

One study found that runners with greater hip strength and balance ran more economically. Another noted a link between weaker hip muscles and overuse injuries in recreational runners.

On his site, Johnson said: “I get asked all the time, ‘Why was it named Myrtl?’ Because Myrtl rhymed with ‘hip girdle.’ I had no idea that Myrtle is the common spelling”.

The hip girdle is sometimes also called the pelvic girdle and involves the hip bone.

Per Graham and SELF, these can include:

1. Clamshells – 8-10 reps each side (we’ve written before about how great these are for your hips),
2. Lateral leg raise – 10-15 reps each leg,
3. Fire hydrants – 8-10 reps each leg,
4. Donkey kicks – 8-10 reps each leg,
5. Donkey whips – 5 reps each leg,
6. Forward knee circles – 10 each leg,
7. Reverse knee circles or hurdle trail legs – 10 each leg,
8. Lateral leg swing – 10 each leg,
9. Forward leg swing – 10 each leg,
10. Bent knee leg swing – 10 each leg.

Graham advised doing the routine three times a week after your runs.

Writing for Runner’s World, Jay Johnson himself said it should be done after your run, too.

“This routine takes no more than five minutes once you’ve learned the exercises. Once you’ve done it a handful of times it will become an easy, gentle cool-down routine,” he shared.