Ever feel like your runs are harder than they should be?
Clunky strides, shortened range of motion, and persistent aches aren’t just frustrating—they’re signs your body isn’t moving as it should.
Two key culprits? Tight hips and stiff ankles.
These areas act as the foundation for fluid, efficient movement. When they’re restricted, your body compensates in ways that can lead to pain and injuries.
In this post, we’ll dive into how hips and ankles influence your running, what causes tightness in these areas, and practical tips to improve mobility so you can run stronger and injury-free.
The Role of Hips and Ankles in Running
Your hips and ankles don’t just support your body; they drive movement. Think of them as the gateways for energy transfer and stability.
- Hips: The hips are responsible for stride length, power, and alignment. When mobility in the hips is restricted (typically in rotation and extension), your stride shortens, your body compensates by rotating excessively, and stress shifts to the lower back and knees.
- Ankles: Ankle dorsiflexion—the ability to bend your foot upward—plays a crucial role in absorbing impact and maintaining balance. Tight or immobile ankles limit shock absorption, putting extra stress on your knees, shins, and feet.
The smooth, coordinated movement relies on the hips and ankles working together. Tightness or stiffness either disrupts this chain, increasing your risk of injury and making your runs feel far harder than they need to be.
What Causes Tightness in Hips and Ankles?
Mobility issues don’t happen overnight. Common factors include:
- Aging: As we age, natural flexibility decreases, and tissues become stiffer, limiting mobility.
- Sitting for Long Periods: Desk jobs and long commutes tighten hip flexors and weaken glutes, making hip extension more difficult.
- Lack of Strength Training: Weak muscles around the hips and ankles reduce their ability to stabilize and move efficiently, leading to compensation patterns.
- Overtraining Without Recovery: Running without addressing mobility and strength imbalances exacerbates stiffness.
How Tight Hips and Ankles Impact Your Runs
When your hips and ankles are stiff, it’s not just these areas that suffer. Your entire kinetic chain is affected:
- Knee Pain: Limited mobility forces knees to take on extra stress, leading to overuse injuries like runner’s knee.
- Low Back Pain: Tight hips can reduce pelvic stability, transferring strain to your lower back.
- Foot and Ankle Injuries: Immobile ankles limit shock absorption, increasing the risk of plantar fasciitis, Achilles tendinitis, shin splints, or knee pain.
Improving Mobility: Focus and Practical Tips
If time is limited, start with your hips and ankles—two key areas that drive smooth, pain-free running. Work on loosening tight hip flexors and improving hip rotation to lengthen your stride and stabilize your pelvis. For your ankles, prioritize dorsiflexion to enhance balance, shock absorption, and running efficiency.
To unlock smoother movement and prevent injuries, try these practical tips:
- Dedicate 5-10 minutes daily to mobility drills like hip flexor stretches, ankle circles, and joint rotations.
- Strengthen supporting muscles with exercises like lunges, glute bridges, and calf raises to improve stability and power.
- Break up long periods of sitting with standing or walking breaks to keep your hips loose.
- Stay consistent—regular effort is key to lasting mobility gains.
Need help getting started?
RunSmart plans are designed by Physical Therapists to include mobility and strength exercises tailored specifically for runners.
