Tight Hip Flexors: The Root of Running Frustrations

Get to the bottom of why those muscles at the front of your thighs always feel tight when you’re trying to run. Are tight hip flexors stopping you from running your best races? Running puts a lot of stress and tension on certain groups of muscles. Your hip flexors are working hard every time you run. Understanding these muscles and how to care for them, will support your running goals and help you perform at your best.

First, we’re going to find out what hip flexors are and what they do. Then we’ll figure out what can cause them to get tight and what impact that can have on you as a runner. Finally, we’ll give you some stretches, exercises, and other tips on how to prevent and relieve tight hip flexors.

Take the first step towards improving your knowledge about hip flexors and securing your successful and satisfying running journey.

1. Understanding Tight Hip Flexors

Understanding Tight Hip Flexors: Causes, Impact, and Implications for Runners

Hip flexors are a group of muscles located at the front of the thigh that are responsible for lifting the knee toward the chest. They’re essential for activities like running, walking, and climbing stairs. When these muscles become tight, it can lead to pain, discomfort, and reduced range of motion. For runners, tight hip flexors can be a major hindrance, affecting performance and increasing the risk of injury.

Causes of Tight Hip Flexors

There are several factors that can contribute to tight hip flexors, including:

• Prolonged sitting: Sitting for long periods of time, such as at a desk job or on a car ride, can shorten the hip flexors and make them tight.

• Muscle imbalances: Weak hamstrings and glutes can put excessive strain on the hip flexors, leading to tightness.

• Overuse: Runners who increase their mileage or intensity too quickly can put too much stress on their hip flexors, causing them to become tight and sore.

• Poor posture: Standing or sitting with your pelvis tilted forward can also contribute to tight hip flexors.

Impact of Tight Hip Flexors on Runners

Tight hip flexors can have several negative consequences for runners, including:

• Reduced stride length: Tight hip flexors can limit the range of motion in the hip joint, which can shorten your stride length and make it difficult to run efficiently.

• Pelvic tilt: Tight hip flexors can pull the pelvis forward, which can lead to lower back pain and other musculoskeletal issues.

• Increased risk of injury: Tight hip flexors can put excessive stress on the knee joint, increasing the risk of injuries like runner’s knee and IT band syndrome.

Anatomy of the Hip Flexors

Anatomy of the Hip Flexors

The hip flexors are a group of muscles located at the front of the thigh that work together to lift the knee toward the chest. They are essential for activities such as walking, running, and climbing stairs. The primary hip flexor muscles include:

• Iliopsoas: This is the largest and most powerful hip flexor. It originates from the lower spine and pelvis and inserts into the lesser trochanter of the femur (thigh bone).
• Rectus femoris: This muscle is located on the front of the thigh and is part of the quadriceps group. It crosses both the hip and knee joints, allowing it to flex the hip and extend the knee.
• Sartorius: This is a long, thin muscle that runs from the outer hip to the inner knee. It assists with hip flexion and helps to rotate the thigh inward.

These muscles work together to provide stability and mobility to the hip joint. Strong hip flexors are important for maintaining good posture, preventing falls, and performing activities that require lifting the knee, such as running and climbing stairs.

Additional Functions of the Hip Flexors

In addition to hip flexion, the hip flexors also play a role in other movements, including:

• Pelvic tilt: The hip flexors help to tilt the pelvis forward, which is important for activities such as running and walking.
• Lumbar spine stabilization: The iliopsoas muscle helps to stabilize the lumbar spine (lower back) and prevent excessive forward flexion.
• Hip adduction: The sartorius muscle assists with adducting (bringing together) the thigh at the hip joint.

Causes of Tight Hip Flexors

Causes of Tight Hip Flexors

Tight hip flexors can be caused by a variety of factors, including:

• Prolonged sitting: Sitting for long periods of time, such as at a desk job or on a car ride, can shorten the hip flexors and make them tight. This is because when you sit, your hip flexors are in a shortened position. Over time, this can lead to tightness and inflexibility.

• Muscle imbalances: Weak hamstrings and glutes can put excessive strain on the hip flexors, leading to tightness. The hamstrings are the muscles on the back of the thigh, and the glutes are the muscles on the buttocks. When these muscles are weak, the hip flexors have to work harder to lift the knee, which can lead to tightness.

• Overuse: Runners who increase their mileage or intensity too quickly can put too much stress on their hip flexors, causing them to become tight and sore. This is because the hip flexors are used to lift the knee during the running motion. When you run too much or too hard, the hip flexors can become overworked and tight.

• Poor posture: Standing or sitting with your pelvis tilted forward can also contribute to tight hip flexors. This is because when your pelvis is tilted forward, your hip flexors are in a shortened position. Over time, this can lead to tightness and inflexibility.

• Other factors: Other factors that can contribute to tight hip flexors include:

  • Wearing high heels
  • Having a sedentary lifestyle
  • Having a job that requires a lot of bending or squatting
  • Being overweight or obese
  • Having a history of hip or back injuries

Consequences of Tight Hip Flexors

Consequences of Tight Hip Flexors

Tight hip flexors can have a number of negative consequences for running performance, posture, and overall mobility. These include:

• Reduced stride length: Tight hip flexors can limit the range of motion in the hip joint, which can shorten your stride length and make it difficult to run efficiently. This can lead to decreased running performance and increased energy expenditure.

• Pelvic tilt: Tight hip flexors can pull the pelvis forward, which can lead to lower back pain and other musculoskeletal issues. This is because when the pelvis is tilted forward, it puts excessive strain on the lower back muscles and can lead to pain and discomfort.

• Increased risk of injury: Tight hip flexors can put excessive stress on the knee joint, increasing the risk of injuries like runner’s knee and IT band syndrome. This is because when the hip flexors are tight, they can pull on the patella (kneecap) and IT band, which can lead to pain and inflammation.

• Reduced overall mobility: Tight hip flexors can also reduce overall mobility, making it difficult to perform everyday activities such as squatting, lunging, and climbing stairs. This is because tight hip flexors can limit the range of motion in the hip joint, which can make it difficult to move your legs in different directions.

It is important to note that tight hip flexors can also lead to other problems, such as back pain, knee pain, and foot pain. This is because the hip flexors are connected to other muscles and joints in the body, and when they are tight, it can affect the way these other structures function.

2. Preventing Tight Hip Flexors

Preventing Tight Hip Flexors

There are a number of things you can do to prevent tight hip flexors, including:

• Stretch your hip flexors regularly: Stretching your hip flexors can help to improve their flexibility and range of motion, which can help to prevent them from becoming tight. Some good hip flexor stretches include the kneeling hip flexor stretch, the standing quad stretch, and the seated hip flexor stretch.

• Strengthen your hip flexors, hamstrings, and glutes: Strong hip flexors, hamstrings, and glutes can help to stabilize the hip joint and prevent the hip flexors from becoming overworked and tight. Some good exercises to strengthen these muscles include squats, lunges, and bridges.

• Maintain good posture: Standing and sitting with good posture can help to prevent the hip flexors from becoming tight. When you stand or sit with good posture, your pelvis should be in a neutral position and your spine should be straight. Avoid slouching or hunching over, as this can put excessive strain on the hip flexors.

• Avoid prolonged sitting: Sitting for long periods of time can shorten the hip flexors and make them tight. If you have a job that requires you to sit for long periods of time, get up and move around every 20-30 minutes to help keep your hip flexors loose.

• Warm up before exercising: Warming up before exercising can help to prepare your muscles for activity and reduce the risk of injury. When you warm up, be sure to include some exercises that stretch the hip flexors, such as the kneeling hip flexor stretch or the standing quad stretch.

• Cool down after exercising: Cooling down after exercising can help to reduce muscle soreness and stiffness. When you cool down, be sure to include some exercises that stretch the hip flexors, such as the seated hip flexor stretch or the figure-four stretch.

Stretching and Flexibility Exercises

Stretching and Flexibility Exercises

Stretching exercises can help to improve hip flexor flexibility and range of motion. Some effective stretching techniques and exercises include:

• Kneeling hip flexor stretch: Kneel on your right knee with your left foot flat on the floor in front of you. Place your hands on your left thigh and gently push your hips forward until you feel a stretch in your right hip flexor. Hold this stretch for 30 seconds and then repeat with your other leg.

• Standing quad stretch: Stand with your feet shoulder-width apart. Bend your right knee and grab your right foot with your right hand. Pull your heel towards your buttocks until you feel a stretch in your right quadriceps and hip flexor. Hold this stretch for 30 seconds and then repeat with your other leg.

• Seated hip flexor stretch: Sit on the floor with your legs extended straight out in front of you. Bend your right knee and bring your right foot towards your chest. Wrap your arms around your right shin and gently pull your knee towards your chest until you feel a stretch in your right hip flexor. Hold this stretch for 30 seconds and then repeat with your other leg.

• Figure-four stretch: Lie on your back with your knees bent and your feet flat on the floor. Cross your right ankle over your left knee and gently pull your left knee towards your chest until you feel a stretch in your right hip flexor. Hold this stretch for 30 seconds and then repeat with your other leg.

• Butterfly stretch: Sit on the floor with the soles of your feet together and your knees bent out to the sides. Gently push your knees down towards the floor until you feel a stretch in your inner thighs and hip flexors. Hold this stretch for 30 seconds.

Strengthening Exercises

Strengthening Exercises

Strengthening exercises can help to improve hip stability and balance by targeting the hip flexors, hamstrings, and core muscles. Some effective strengthening exercises include:

• Squats: Squats are a compound exercise that works multiple muscle groups, including the hip flexors, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart and lower your body down by bending your knees and hips. Keep your chest up and your knees aligned with your toes. Return to the starting position by extending your knees and hips.

• Lunges: Lunges are another compound exercise that targets the hip flexors, hamstrings, and glutes. To perform a lunge, step forward with your right foot and bend your right knee so that your thigh is parallel to the floor. Keep your left leg straight and your left heel on the ground. Push off with your right foot to return to the starting position. Repeat with your other leg.

• Bridges: Bridges are a great exercise for strengthening the hamstrings and glutes. To perform a bridge, lie on your back with your knees bent and your feet flat on the floor. Lift your hips up until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds and then lower back down to the starting position.

• Planks: Planks are a great exercise for strengthening the core muscles, which can help to improve hip stability. To perform a plank, start by lying on your stomach. Raise yourself up onto your forearms and toes, keeping your body in a straight line from your head to your heels. Hold this position for as long as you can.

• Bird-dogs: Bird-dogs are a great exercise for strengthening the core muscles and improving hip stability. To perform a bird-dog, start by kneeling on your hands and knees. Extend your right arm forward and your left leg backward, keeping your hips level. Hold this position for a few seconds and then return to the starting position. Repeat with your other arm and leg.

Posture and Body Mechanics

Posture and Body Mechanics

Maintaining proper posture and body mechanics during daily activities and exercise is important for preventing hip flexor tightness. Here are some tips:

• Stand up straight: When you’re standing, make sure to keep your shoulders back, your chest up, and your head held high. Avoid slouching or hunching over, as this can put excessive strain on the hip flexors.

• Sit up straight: When you’re sitting, make sure to keep your feet flat on the floor and your knees bent at a 90-degree angle. Avoid crossing your legs or sitting with your knees bent up towards your chest, as this can shorten the hip flexors.

• Avoid prolonged sitting: Sitting for long periods of time can shorten the hip flexors and make them tight. If you have a job that requires you to sit for long periods of time, get up and move around every 20-30 minutes to help keep your hip flexors loose.

• Use proper lifting technique: When you’re lifting heavy objects, be sure to use proper lifting technique to avoid putting excessive strain on your hip flexors. Bend your knees and hips and lift with your legs, not your back. Keep the object close to your body and avoid twisting your torso.

• Warm up before exercising: Warming up before exercising can help to prepare your muscles for activity and reduce the risk of injury. When you warm up, be sure to include some exercises that stretch the hip flexors, such as the kneeling hip flexor stretch or the standing quad stretch.

• Cool down after exercising: Cooling down after exercising can help to reduce muscle soreness and stiffness. When you cool down, be sure to include some exercises that stretch the hip flexors, such as the seated hip flexor stretch or the figure-four stretch.

Warm-up and Cool-down

Warm-up and Cool-down

Incorporating warm-up and cool-down routines into running sessions can help to prepare and recover the hip flexors, reducing the risk of injury and improving performance.

Warm-up

A warm-up prepares the body for exercise by increasing body temperature, heart rate, and blood flow to the muscles. This helps to improve flexibility, range of motion, and power output. A good warm-up for running should include:

• Light cardio: 5-10 minutes of light cardio, such as jogging or cycling, to increase body temperature and heart rate.

• Dynamic stretching: 5-10 minutes of dynamic stretching, which involves moving the muscles through their full range of motion. This helps to improve flexibility and range of motion.

• Hip flexor stretches: 2-3 minutes of hip flexor stretches, such as the kneeling hip flexor stretch or the standing quad stretch.

Cool-down

A cool-down helps the body to recover from exercise by reducing heart rate and blood pressure, and by removing waste products from the muscles. A good cool-down for running should include:

• Light cardio: 5-10 minutes of light cardio, such as jogging or walking, to gradually decrease heart rate and blood pressure.

• Static stretching: 5-10 minutes of static stretching, which involves holding each stretch for 30 seconds or more. This helps to improve flexibility and range of motion.

• Hip flexor stretches: 2-3 minutes of hip flexor stretches, such as the seated hip flexor stretch or the figure-four stretch.

By incorporating warm-up and cool-down routines into your running sessions, you can help to improve your performance and reduce your risk of injury.

3. Relieving Tight Hip Flexors

Relieving Tight Hip Flexors

If you have tight hip flexors, there are a number of things you can do to relieve discomfort and restore flexibility. Some effective strategies include:

• Stretching: Stretching the hip flexors can help to improve their flexibility and range of motion, which can help to relieve pain and discomfort. Some good hip flexor stretches include the kneeling hip flexor stretch, the standing quad stretch, and the seated hip flexor stretch.

• Foam rolling: Foam rolling can help to release tension in the hip flexors and improve their flexibility. To foam roll your hip flexors, place a foam roller on the floor and lie down on it with your hip flexors on top of the roller. Roll back and forth over the roller for 30-60 seconds. You can also use a foam roller to massage other tight muscles in your legs, such as your quadriceps, hamstrings, and calves.

• Massage: Massage can help to relieve tension and pain in the hip flexors. You can massage your hip flexors yourself, or you can see a massage therapist for a professional massage.

• Over-the-counter pain relievers: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation in the hip flexors. However, it is important to use these medications only as directed and to not exceed the recommended dosage.

• Alternative therapies: Some people find relief from tight hip flexors through alternative therapies, such as acupuncture, chiropractic care, or yoga. These therapies can help to improve flexibility, reduce pain, and promote overall well-being.

Stretching and Foam Rolling

Stretching and Foam Rolling

Stretching and foam rolling are two effective ways to release tension and improve hip flexor flexibility. Here are some targeted stretching exercises and foam rolling techniques that you can try:

Stretching exercises

• Kneeling hip flexor stretch: Kneel on your right knee with your left foot flat on the floor in front of you. Place your hands on your left thigh and gently push your hips forward until you feel a stretch in your right hip flexor. Hold this stretch for 30 seconds and then repeat with your other leg.

• Standing quad stretch: Stand with your feet shoulder-width apart. Bend your right knee and grab your right foot with your right hand. Pull your heel towards your buttocks until you feel a stretch in your right quadriceps and hip flexor. Hold this stretch for 30 seconds and then repeat with your other leg.

• Seated hip flexor stretch: Sit on the floor with your legs extended straight out in front of you. Bend your right knee and bring your right foot towards your chest. Wrap your arms around your right shin and gently pull your knee towards your chest until you feel a stretch in your right hip flexor. Hold this stretch for 30 seconds and then repeat with your other leg.

Foam rolling techniques

• To foam roll your hip flexors: Place a foam roller on the floor and lie down on it with your hip flexors on top of the roller. Roll back and forth over the roller for 30-60 seconds. You can also use a foam roller to massage other tight muscles in your legs, such as your quadriceps, hamstrings, and calves.

Massage and Physical Therapy

Massage and Physical Therapy

Massage therapy and physical therapy can be effective in alleviating pain, improving muscle function, and promoting recovery from tight hip flexors. Here’s how these techniques can help:

Massage therapy

Massage therapy can help to relieve tension and pain in the hip flexors by breaking up scar tissue, increasing blood flow, and promoting relaxation. Massage therapists can use a variety of techniques to target the hip flexors, including deep tissue massage, trigger point therapy, and sports massage. Massage therapy can also help to improve flexibility and range of motion in the hip flexors.

Physical therapy

Physical therapy can help to improve hip flexor flexibility and function through a variety of techniques, including:

• Stretching: Physical therapists can teach you specific stretches that target the hip flexors and help to improve their flexibility.

• Strengthening exercises: Physical therapists can also prescribe strengthening exercises that target the hip flexors and help to improve their strength and stability.

• Manual therapy: Physical therapists can use manual therapy techniques, such as joint mobilization and soft tissue mobilization, to help improve hip flexor function and reduce pain.

Physical therapy can also help to identify and address any underlying causes of tight hip flexors, such as muscle imbalances or biomechanical problems.

Over-the-Counter Medications

Over-the-Counter Medications

Over-the-counter pain relievers and anti-inflammatory medications can help to manage discomfort associated with tight hip flexors. These medications work by reducing inflammation and pain. Some common over-the-counter pain relievers and anti-inflammatory medications include:

• Ibuprofen (Advil, Motrin)
• Acetaminophen (Tylenol)
• Naproxen sodium (Aleve)

It is important to use these medications only as directed and to not exceed the recommended dosage. Overuse of over-the-counter pain relievers and anti-inflammatory medications can lead to side effects, such as stomach upset, bleeding, and liver damage.

If you are pregnant or breastfeeding, or if you have any underlying health conditions, talk to your doctor before taking any over-the-counter pain relievers or anti-inflammatory medications.

Alternative Therapies

Alternative Therapies

In addition to conventional medical treatments, there are a number of alternative therapies that may provide additional pain relief and improve hip flexibility. These therapies include:

• Acupuncture: Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into the skin at specific points on the body. Acupuncture is thought to work by stimulating the body’s natural healing response and reducing inflammation.

• Yoga: Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. Yoga can help to improve flexibility, range of motion, and balance. Certain yoga poses can also target the hip flexors and help to relieve tension and pain.

• Chiropractic care: Chiropractic care is a type of alternative medicine that focuses on the relationship between the spine and the nervous system. Chiropractors use spinal adjustments to correct misalignments in the spine, which can help to improve nerve function and reduce pain. Chiropractic care can also help to improve hip flexibility by reducing tension in the muscles and joints around the hips.

It is important to note that alternative therapies are not a substitute for conventional medical treatment. If you are experiencing pain or discomfort in your hip flexors, it is important to see a doctor to rule out any underlying medical conditions.

4. When to Seek Medical Advice

When to Seek Medical Advice

In most cases, tight hip flexors can be treated with self-care measures, such as stretching, strengthening exercises, and massage. However, there are some cases in which it is important to seek professional medical advice. These include:

• Persistent pain: If you have persistent pain in your hip flexors that does not improve with self-care measures, it is important to see a doctor to rule out any underlying medical conditions.

• Reduced range of motion: If you have a significant reduction in range of motion in your hip flexors, it is important to see a doctor to rule out any underlying medical conditions or injuries.

• Other associated symptoms: If you have other symptoms in addition to tight hip flexors, such as swelling, redness, or fever, it is important to see a doctor to rule out any underlying medical conditions.

Seeking professional medical advice is important for ensuring that you receive the proper treatment for your tight hip flexors and to rule out any underlying medical conditions that may be causing the problem.

Persistent Pain and Discomfort

Persistent Pain and Discomfort

Persistent pain and discomfort in the hip flexors can be a sign of an underlying medical condition or injury. It is important to see a doctor if you have ongoing pain and discomfort in your hip flexors, especially if it is accompanied by other symptoms, such as swelling, redness, or fever. Some of the underlying medical conditions that can cause hip flexor pain include:

• Hip flexor strain: A hip flexor strain is a tear in one of the hip flexor muscles. This can be caused by overstretching or overusing the muscle, and it can lead to pain, swelling, and bruising.

• Hip flexor tendinitis: Hip flexor tendinitis is inflammation of the tendons that attach the hip flexor muscles to the bones. This can be caused by overuse of the hip flexor muscles, and it can lead to pain, swelling, and stiffness.

• Hip bursitis: Hip bursitis is inflammation of the bursae, which are fluid-filled sacs that cushion the bones and tendons around the hip joint. This can be caused by overuse of the hip joint, and it can lead to pain, swelling, and stiffness.

• Osteoarthritis: Osteoarthritis is a degenerative joint disease that can affect the hip joint. This can lead to pain, stiffness, and swelling in the hip joint, and it can also cause pain in the hip flexors.

If you have persistent pain and discomfort in your hip flexors, it is important to see a doctor to rule out any underlying medical conditions.

Reduced Range of Motion

Reduced Range of Motion

A significant reduction in hip flexor range of motion can be a sign of a more serious issue requiring medical attention. This is because tight hip flexors can put excessive stress on the hip joint, which can lead to pain, instability, and injury. Some of the underlying medical conditions that can cause reduced hip flexor range of motion include:

• Hip flexor contracture: A hip flexor contracture is a shortening of the hip flexor muscles. This can be caused by a number of factors, including prolonged sitting, muscle imbalances, and certain medical conditions. A hip flexor contracture can limit the range of motion in the hip joint and cause pain.

• Hip osteoarthritis: Hip osteoarthritis is a degenerative joint disease that can affect the hip joint. This can lead to pain, stiffness, and swelling in the hip joint, and it can also cause a reduction in hip flexor range of motion.

• Hip impingement: Hip impingement is a condition in which the bones of the hip joint rub against each other. This can cause pain, stiffness, and a reduction in hip flexor range of motion.

• Lumbar spinal stenosis: Lumbar spinal stenosis is a narrowing of the spinal canal in the lower back. This can put pressure on the nerves that control the hip flexor muscles, which can lead to pain, weakness, and a reduction in hip flexor range of motion.

If you have a significant reduction in hip flexor range of motion, it is important to see a doctor to rule out any underlying medical conditions.

Other Associated Symptoms

Other Associated Symptoms

In addition to pain and discomfort, there are a number of other symptoms that may accompany hip flexor tightness and necessitate medical examination. These include:

• Swelling: Swelling in the hip area can be a sign of inflammation or infection. If you have swelling in your hip area, it is important to see a doctor to rule out any underlying medical conditions.

• Redness: Redness in the hip area can be a sign of inflammation or infection. If you have redness in your hip area, it is important to see a doctor to rule out any underlying medical conditions.

• Fever: A fever can be a sign of infection. If you have a fever, it is important to see a doctor to rule out any underlying medical conditions.

• Numbness or tingling: Numbness or tingling in the hip area can be a sign of nerve damage. If you have numbness or tingling in your hip area, it is important to see a doctor to rule out any underlying medical conditions.

• Weakness: Weakness in the hip area can be a sign of muscle damage or nerve damage. If you have weakness in your hip area, it is important to see a doctor to rule out any underlying medical conditions.

If you have any of these symptoms in addition to hip flexor tightness, it is important to see a doctor to rule out any underlying medical conditions.

5. Conclusion

Conclusion

Tight hip flexors are a common problem, especially among runners. They can lead to pain, discomfort, and reduced range of motion. Fortunately, there are a number of things you can do to prevent and relieve tight hip flexors, including:

• Maintaining hip flexibility: Regular stretching and strengthening exercises can help to maintain hip flexibility and prevent tight hip flexors.

• Implementing preventive measures: Simple lifestyle changes, such as avoiding prolonged sitting and maintaining good posture, can help to prevent tight hip flexors.

• Seeking professional help: If you have persistent pain or discomfort in your hip flexors, or if you have a significant reduction in range of motion, it is important to see a doctor to rule out any underlying medical conditions.

By following these tips, you can help to keep your hip flexors loose and flexible, and you can reduce your risk of developing pain and discomfort.

Quiz

1. True or False: Tight hip flexors can lead to pain and discomfort.

2. Which of the following is NOT a cause of tight hip flexors?

   a) Prolonged sitting

   b) Weak hamstrings

   c) Excessive caffeine intake

3. Which of the following is a good way to prevent tight hip flexors?

   a) Stretching regularly

   b) Avoiding prolonged sitting

   c) Wearing high heels

4. If you have persistent pain or discomfort in your hip flexors, what should you do?

   a) Self-treat with over-the-counter pain relievers

   b) See a doctor to rule out any underlying medical conditions

5. Which of the following is NOT a benefit of maintaining hip flexibility?

   a) Reduced risk of injury

   b) Improved posture

   c) Increased running speed

6. True

7. c) Excessive caffeine intake

8. a) Stretching regularly and b) Avoiding prolonged sitting

9. b) See a doctor to rule out any underlying medical conditions

10. c) Increased running speed