Runner’s Hip: How Remedial Massage Supports Strong, Pain-Free Movement
For runners, the hips act as the body’s powerhouse—providing essential stability, transferring force efficiently, and absorbing shock with every step. But when the hips are tight or out of balance, discomfort often follows. If you've ever heard the term "runner’s hips," you’re not alone. It's a common experience, and the good news is—there’s a holistic way forward.
What Are Runner’s Hips?
“Runner’s hips” is an umbrella term for a range of issues that stem from repetitive motion and muscle imbalance. Common presentations include:
Hip bursitis
Iliotibial Band (ITB) syndrome
Tendonitis in the hip region
Chronic tightness or weakness in key supporting muscles
One muscle that often plays a starring role in this discomfort is the Tensor Fasciae Latae (TFL)—a small yet significant muscle that connects to the ITB and can cause big problems when it’s overworked.
Understanding the TFL: A Small Muscle with a Big Job
The Tensor Fasciae Latae (TFL) is a small, but powerful muscle located on the outer hip. It assists with:
Lifting the leg forward (hip flexion)
Moving the leg away from the body (abduction)
Internally rotating the hip
Stabilising the hip via the iliotibial band (ITB), a thick band of connective tissue that runs along the outer thigh to the knee
Because the TFL connects directly to the ITB, when it becomes tight or overactive—as it often does in runners—it places strain on the ITB, causing friction at the knee or hip and contributing to pain and inflammation.
How to Maintain Healthy Hips for Runners
1. Regular Remedial Massage
Remedial massage is excellent for maintaining healthy hips because it:
Releases muscle tightness, especially in the TFL and surrounding hip muscles
Improves blood flow and tissue repair
Reduces inflammation and helps prevent chronic overuse injuries
Addresses fascial restrictions that contribute to poor biomechanics
At Nuha, our remedial massage sessions are tailored to your needs—whether you’re recovering from an injury or staying one step ahead.
2. Targeted Stretching & Mobility Work
Consistent stretching can relieve tightness and improve flexibility in the hips and ITB. Try incorporating these into your post-run routine:
Standing ITB Stretch: Stand upright and cross one leg behind the other. Lean your torso gently away from the back leg until you feel a stretch along the outer hip and thigh. Hold for 30 seconds, then switch sides.
Pigeon Pose: From a kneeling position, bring one knee forward behind your wrist and extend the other leg straight back. Lower your hips and fold forward for a deep glute and hip stretch. Hold for 30–60 seconds each side.
3. Strengthening Key Muscle Groups
Balanced hip strength helps prevent overuse of the TFL. Incorporate the following exercises to enhance stability, symmetry, and muscular support:
Glute-focused: Glute bridges, clamshells, and side-lying leg lifts to activate and strengthen the gluteus medius and maximus
Core-focused: Planks and dead bugs to support pelvic alignment and core control
Hip flexors & hamstrings: Dynamic leg swings and hamstring curls to support stride balance and prevent tightness
4. Foam Rolling & Myofascial Release
Use a foam roller or massage ball on the TFL and ITB to release tightness:
Lie on your side with the foam roller positioned just below your hip bone on the outer thigh.
Slowly roll up and down, pausing on tender spots for 20-30 secondsto allow the tissue to release.
5. Mindful Running Mechanics
Poor running form can overload the TFL and hips. A professional running assessment can offer valuable insights. Adjusting cadence, stride length, and foot strike may reduce hip stress.
Movement is Medicine—When Done Mindfully
When your hips are strong and supported, running becomes fluid and freeing. Chronic tightness, if left unaddressed, can affect the knees, lower back, and beyond. With the right tools and support—like remedial massage—you can create more ease and efficiency in your stride.