Fix your tight psoas with this effective five-minute routine

It’s time to unleash your running potential and leave discomfort in the dust. Tight muscles in your back and hips can be a real pain (literally), which can also put a damper on your running.

The psoas is a deep-seated muscle that connects your spine to your legs and plays a crucial role in hip flexion. When it becomes tight, it can lead to imbalances, decreased flexibility, and, in the worst-case scenario, injury. Fortunately, this effective five-minute routine with a ball can help loosen and strengthen your psoas, leaving you pain-free for your next run.

David London, a registered physiotherapist at The Runners Academy in Toronto, shares three exercises to help you alleviate tight hips and lower-back pain. “You have to be proactive to get the most out of your body,” says London. “Being proactive with tightness can translate to better running.”

In the video, London demonstrates three stretches using a ball, kettlebell or dumbbell and yoga block to free up movement in your pelvic area.

“The goal of these exercises extends beyond muscle release,” says London. “The aim is to allocate more time to stretch and lengthen the psoas muscle. To optimize these movements, it is crucial to maintain an upright pelvis position during each movement.”

London stresses that it is important to reflect on the changes made from these exercises. “Long-term changes won’t happen overnight, but performing these exercises a few times a week will put psoas pain away for good,” he says.

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By incorporating this short stretching routine into your running regimen, you can effectively stretch and strengthen your psoas muscle while promoting better flexibility, reducing tightness, and preventing running-related discomfort or injuries. Listen to your body and use gentle and short movements to start, while gradually increasing the intensity as your flexibility improves. Regularly addressing the tightness in your psoas will help you optimize your running performance and enhance overall physical well-being.

David London is a 28-year-old registered physiotherapist at The Runners Academy in Toronto who studied nutritional science at the University of Toronto, then completed an MSc in physiotherapy at Dalhousie University. He is an avid runner, soccer and ultimate frisbee player, with a goal to promote an active lifestyle. You can follow him on Instagram or YouTube.