Why & How Your Hip Mobility Is Impacting Your Shoulders, Knees, & Low Backs!

I don’t have to work very hard to probably convince you that hip mobility is important. However, it isn’t JUST important for your hips and HOW we train hip mobility really matters. For example, hip mobility has bene correlated to shoulder injuries in throwing athletes (PMID: 20210623), lack of good hip mobility is also related to increase risk of low back pain (PMID: 32968039), and as you may guess, hip mobility is also related to increase risk of knee injuries too (PMID: 20118526)! This is largely due to the fact that the hips are also part of the core and because they are SUPPOSE to have much more mobility than areas like the low back and knee, if they don’t have such mobility this can lead to major compensations in our movement.

To be honest, I think the above is the easy part. I’m sure most people reading this are just nodding their head as hip mobility is discussed on the internet in SOOO many circles. The issue arises in when we discuss HOW to improve hip mobility most effectively. The BIGGEST issue that I have seen surrounded by the discussion of hip mobility is the idea that there is a singular exercise, training method, etc. that will result in permanent improvements in hip mobility. Research doesn’t support this at all and I can tell you for coaching for 30 years, certain methods work for people different for a variety of reasons. That is why having a good toolbox to know what has shown to work and see how it work for different individuals is the best bet.

That is why in my NEW DVRT Rx Hip Mobility program, I actually provided not just one way to attack hip mobility, but a holistic program that provides strategies that can approach improving hip mobility from a variety of perspectives. Like what?

Foam Rolling

Self-myofascial release, whether with foam rolling or lacrosse balls and the like generally either gets seen as the ultimate fix, or laughed at for being ineffective. The truth is that these methods CAN work to improve hip mobility (PMID: 33218509, PMID: 24458506), but there is plenty of research to show that it doesn’t always work to improve hip mobility and the results may not be extremely long lasting. So, the question arises, who should perform it and who may it work for in training?

There is evidence that such methods can impact fascia tension, improve blood flow, stimulate the nervous system, and ultimately increase flexibility and reduce muscle soreness by triggering a relaxation response within the muscle fibers through mechanoreceptors in the tissue. If these aren’t issues for someone, they go too intense with their efforts, or the issues of hip mobility are more profoundly impacted by other factors, can all influence how well such methods work.

I learned pretty early on that some people got A LOT of benefit from things like foam rolling and others did not. That is why I started to recommend people perform such methods as “homework” or methods for general recovery. They can be done while watching tv, or times they want to decompress. Because other issues of hip mobility required MORE of my coaching and training time, I found this to be the best use of such self-myofascial techniques. So, I use them, but when we use them I think is the more important answer.

Core Stability

Most people don’t think about core stability when it comes to improving any form of mobility training, but A LOT of research actually points to core stability improving qualities like hip mobility (PMID: 33089083, PMID: 22344062). This works because if we lack core stability our body goes into protection mode. Our nervous system responds to instability at key areas like the hips (as well as the shoulders) by creating tightness. You see, tightness is the easiest and the most effective way the nervous system sees to make sure the very important regions of the body don’t get injured!

Myofascial Stretching, Breath Work, & Nervous System Regulation

Probably the LEAST discussed areas that can help your hip mobility efforts actually all work together. While stretching has been getting a bad wrap lately, especially areas of the body like the hip flexors. However, this doesn’t follow the line of what research actually shows about stretching and improving hip mobility. In fact, stretching (including the hip flexors) often improves mobility and decreases things like back pain (PMID: 33671271, PMID: 34318348).

What I DO think is fair to acknowledge is that people often feel like these effects don’t last long and they often find them repeating them without permanent change. The reality is this is more complex than most discuss, one’s training program, their injury history, general physical activity level, as well as stress levels can all impact their hip mobility. Research has shown that emotional stress can impact pain levels and even function in those with hip osteoarthritis (PMID: 21122740). There is quite a bit of research showing how emotional distress increases pain levels as well. When you look at all of this, no wonder ONE method doesn’t work, this is why combining more dynamic movement and breath work can help improve core stability, myofascial stretching, and help regulate (not reset) our nervous system. This is why I love our MIM program and have included many of the drills into this program.

When people ask me is a certain technique or method is good or bad, I don’t just consider the training they are asking about. As a coach, I think about the whole picture and this is what I hope to offer you with this great program! Don’t miss my NEW DVRT Rx Hip Mobility program for 30% off AND get physical therapist, Jessica Bento’s “Advanced Better Backs, Knees, & Shoulders” program for FREE! Just use code “hip30” HERE