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I recently upped the hill work and have suffered from really tight hips since. From compensating for them I have ended up with a knee injury and a groin injury.
What is the best way to strength and stretch the hips as I continue to increase the hills in prep for bg training.
Thanks
Spen
Front(lifting alternate feet off the floor),side (lifting the top leg),and back (on elbows/heels)planks; sit-ups, going down very slowly over 5 seconds or so (so eccentric work); and long lunge stretching - get that back leg as far back as you can, keeping your chest upright, so feeling the stretch in front of your hip. But also stretch/strengthen glutes/hams/quads/calves - the best strengthening exercises are eccentric in nature.
I'd stretch everything for that; quads, hams, TFL, calves. If you are experiencing knee problems i'd get your Glute Medius recruitment assessed too, based on my own experiences.
i also suffered a lot from this now i dont stretch 3 times a day after exercise full body strenght when injury free squats with weigh knee lifts sit ups now i never did any of these until 3 months ago when i did whole round 2wks ago training anti clockwise never had problem