HELP WITH RUNNERS' TIGHT HIPS; WHEN GETTING OFF A BICYCLE IS A CHALLENGE

World War II memorial fountain Washington DC. Taken by PKSenagore July 1, 2019. All rights reserved.

DISTANCE RUNNERS DEVELOP STIFF HIPS, AS DO PEOPLE WHO SIT A LOT. In the former group, tightness or stiffness of the hip joints is caused by the repetitive movement of endurance running combined with weak gluteal muscles, according to an article from Athletico Physical Therapy on hip flexor stiffness.   The article also indicates that in people who sit a lot, stiffness is, “well, caused by sitting a lot.” 
 
I noticed my own hip stiffness after taking a new bicycle out for a long ride in the early spring years ago. Back then my weekly running mileage was the most it had ever been.  I had attempted to lift and swing my right leg back and over the bike seat to dismount.  The move was difficult and required my leaning the bike very close to the ground to lower the seat height.  In the midst of accomplishing the dismounting motion I felt a sudden pull. Oh, oh!
 
Five months of rest was required to recover from whatever happened in my right hip area.  After the injury resolved I noticed that maneuvering one leg over any low barrier, like a chain fence or wall, still required special effort.  I worried about incurring another injury and decided to remedy the situation by seeking help from professionals.  As a result, clams, leg raises, and other hip strengthening, mobility, and balance building exercises became a part of my daily/weekly routine about 10 years ago. 
 
At that time I was told that gluteus medius stength in particular must be addressed, as this muscle helps stabilize the pelvis during forward running; weaknesses and imbalances can lead to knee and other joint problems.  And that the mobility routine would loosen my stiff hips. Subsequently, I was told that “myrtl’s”  was the nickname used by coaches and trainers for these hip girdle mobility moves.  Much later I learned that myrtl's act to hydrate joint tissues, helping to prepare cartilage, ligaments, and tendons for smooth running.

Coaches and trainers  commonly prescribe hip mobility routines to runners for the purpose of  “juicing the joints” (in Coach Jay Johnson's words) in preparation for workouts, often combining them with exercises that build hip muscle strength.
 
Coach Jay Johnson and Dr. Richard Hansen present an updated version of a standard myrtl routine in an article, “Building a Better Myrtl”, which they re-name “SAM” sessions (short for “strength and mobility”). 
 
There are four SAM sessions demonstrated in the article’s YouTube links, entitled, Phase 1 Easy Day, Phase 1 Hard Day, Phase 2 Easy Day, and Phase 2 Hard Day.  Each includes moves for improving core strength, hip strength, and hip mobility. In addition, the article contains links to video demonstrations of Johnson’s “Lunge Matrix” and “Leg Swings” routines.  Those familiar with leg swings recognize them as basic myrtl’s moves.
 
The videos quickly run through the list of SAM moves, so quickly that I needed a cheat sheet to follow for my own personal sessions.  My lists are included below to help those interested in improving hip mobility for any reason.  Phase 1 Easy and Hard Days, Phase 2 Easy Day, the Lunge Matrix, and Leg Swings lists were quickly constructed; a PDF of the lists can be downloaded for printing. The Phase 2 Hard Day session was more complicated and seemed specifically designed to train runners , so a list of these moves was not constructed.
 
Those who sit a lot or who find that particular hip movements (like dismounting a bicycle) are a challenge may find the newly built "SAM" sessions are perfect for loosening tight hips.  Runners should seriously consider including "SAM" sessions, pre- and post-run as advised in the article, and check out all materials provided by Coach Johnson and Dr. Hansen.
 
RUN & MOVE HAPPY!

PDF CHEAT SHEET "BUILDING A BETTER MYRTL" COACH JAY JOHNSON

Phase 1 Easy Day
Core Strength
Planks: 10 seconds each - classic prone position; side planks, each side, classic prone position
Hip Strength
Double hip bridges (6)
Clams: 6 each side/each move - classic position, reverse, and reverse air
Lateral leg raises: 6 each side- performed toe pointed in, neutral position, and pointed out
Side walk squats
Hip Mobility
Donkey kicks and whips: 8 each side/each move
Fire hydrants: 8 each side
Knee circles: 8 each side/position- forward and then backward
Cat-cows: 5 cycles
 
Phase 1 Hard Day
Core Strength
Planks: 20 seconds each - prone position, side position/each, supine position (10 seconds), side position,/each,  prone position
Hip Strength
Split squats: 5 each leg
Side walk squats: 5 each leg
Good mornings: 8
Bird dogs: 5 each side
Clams: 8 each side/each move- classic position, reverse, and reverse air
Lateral leg raises: 8 each side- performed toe pointed in, neutral position, and pointed out
Hip Mobility
Donkey kicks/whips: 8 each side, each move
Fire hydrants: 8 each side
Knee circles: 8 each side/position- forward and then backward
Cat-cows: 5 cycles
 
Phase 2 Easy Day
Core Strength
Planks: 20 seconds each - prone position, side position/each, supine position (10 seconds), side position,/each,  prone position
Hip Strength
Single leg bridges: 8 each leg
Clams: 8 each side/each move - classic position, reverse, and reverse air
Lateral leg raises: 8 each side- performed toe pointed in, neutral position, and pointed out
Hip Mobility
Donkey kicks and whips: 8 each side/each move
Fire hydrants: 8 each side
Knee circles: 8 each side/position- forward and then backward
Lower body crawl x 10
Iron cross x 10
Australian crawl x 10
Iron cross X 10
Groiners x 10
Cat-cows: 5 cycles
 
Phase 2 Hard Day: check YouTube video
 
Lunge matrix for runners
Forward: 5 each leg
Lung with a twist: 5 each leg
Lateral lunge: 10 each leg
Back and to side lunge: 10 each leg
Backwards lunge: 10 each side
 
Leg swings (component of tradition MYRTLs routine) before each run
Forward- backward: 10 each leg
Side to side: 10 each leg
Hurdle trail leg forward and backward: 10 each leg, each move
Side to side bent knee: 10 each leg
Forward-backward faster and bent/higher knee) 10 each leg
 
https://www.runnersworld.com/health-injuries/a19704769/hip-stretches-for-tight-hip-flexors/

https://www.healthline.com/health/fitness-exercise/the-clamshell-exercise#purpose
 
https://beyutza.wordpress.com/2014/03/20/gluteus-medius-eccentric-exercises/