Hip Mobility for Melbourne Athletes: Exercises to Prevent Injury & Improve Performance

How poor hip mobility can contribute to injury

Reduced hip mobility isn't always the direct cause of pain, but it can increase mechanical stress throughout the body.

For runners, limited hip extension may shorten stride length and increase stress through the calves and Achilles tendon.

For field sport athletes, reduced hip rotation may place greater demands on the knees during cutting and pivoting movements.

For gym-based athletes, restricted hip mobility can make squatting and deadlifting less efficient, often leading to excessive movement through the lower back instead.

Physiotherapists commonly assess hip mobility when managing conditions such as:

• Hip impingement symptoms.

• Gluteal tendinopathy.

• Hamstring strains.

• Groin pain.

• Patellofemoral knee pain.

• Iliotibial band-related pain.

• Lower back pain.

• Achilles tendon overload.

It's important to remember that every athlete is different. Two people may have similar levels of hip mobility but completely different movement patterns and injury risks. This is why assessment is just as important as treatment.

 

Signs your hip mobility may need attention

Many athletes don't realise their hips have become stiff until they begin experiencing discomfort elsewhere.

Some common signs include:

• Difficulty squatting below parallel.

• Feeling stiff after prolonged sitting.

• Uneven movement between your left and right sides.

• Persistent groin tightness after exercise.

• Lower back discomfort during lifting.

• Reduced stride length when running.

• Difficulty rotating during golf, tennis or cricket.

• Feeling "blocked" during certain movements.

These symptoms don't automatically indicate a serious problem, but they may suggest your hips aren't moving as efficiently as they could.

 

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Physiotherapist-recommended hip mobility exercises

Improving mobility involves more than holding long static stretches. At Melbourne Sports Physiotherapy, exercise selection is based on your individual assessment, sport and movement goals.

Some of the most effective hip mobility exercises include:

 

90/90 Hip Rotations

This exercise improves internal and external hip rotation while encouraging active control throughout the movement.

It is particularly beneficial for athletes involved in field sports, martial arts and strength training.

The key is to move slowly without forcing the range of motion. If your hip mobility is limited, start by working with a smaller, comfortable range of motion. As the mobility and control improve over time, you can gradually increase the range without forcing the movement. 

 

World's Greatest Stretch

Despite its bold name, this exercise earns its reputation by combining hip mobility, thoracic rotation and hamstring flexibility into one movement.

It provides an excellent dynamic warm-up before running, team sports or gym sessions.

 

Hip Flexor Stretch with Glute Activation

Many people spend prolonged periods sitting, leading to tight hip flexors.

Rather than simply stretching the front of the hip, actively contracting the glute muscles during the stretch helps improve pelvic positioning and encourages more effective movement.

 

Adductor Rock Backs

This exercise targets the muscles of the inner thigh while improving hip mobility in positions commonly used during squatting and sporting activities.

It is often useful for athletes experiencing groin tightness.

 

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Controlled Articular Rotations (CARs)

CARs involve slowly moving the hip through its entire available range while maintaining control.

These movements help improve joint awareness, identify restrictions and encourage healthy joint function.

 

Deep Goblet Squat Holds

Holding a light weight while sitting into a deep squat can improve mobility through the hips, ankles and lower back simultaneously.

The emphasis should always be on maintaining good technique rather than forcing depth, where there may be a risk of over compensation from joints above and below the hip.

 

Single-Leg Romanian Deadlifts

Although primarily considered a strengthening exercise, single-leg Romanian deadlifts reinforce balance, hip stability and control throughout functional movement patterns.

They help athletes maintain their mobility during dynamic sporting activities rather than simply improving flexibility in static positions.

 

Mobility alone isn't enough

One of the biggest misconceptions is that stretching alone will solve every mobility problem.

While stretching can provide temporary improvements, long-term changes are more likely when mobility is combined with strength.

Your nervous system is far more likely to allow greater movement if it feels stable and controlled within that range.

This is why physiotherapists often combine mobility exercises with strengthening programs targeting the gluteal muscles, deep hip stabilisers, core muscles and lower limb.

Building strength throughout the available range helps your body use its new mobility during real-life activities such as running, jumping and changing direction.

Research also suggests that progressive strengthening can improve movement quality while reducing the likelihood of recurrent injuries.

Rather than chasing ever-increasing flexibility, athletes often benefit more from improving movement quality and strength through the ranges they already possess.

 

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Why a physiotherapy assessment matters

Many athletes search online for stretches and mobility drills hoping to fix stiffness themselves. While these exercises can certainly help, they may not address the underlying reason for restricted movement.

At Melbourne Sports Physiotherapy, assessment goes well beyond measuring flexibility.

Your physiotherapist will evaluate:

• Hip joint movement.

• Muscle strength.

• Running or sporting mechanics.

• Balance and single-leg control.

• Pelvic and trunk stability.

• Previous injuries.

• Training loads and recovery.

Sometimes what feels like hip stiffness is actually protective muscle guarding caused by another injury. In other cases, reduced mobility is simply one piece of a larger movement pattern that needs addressing.

A personalised treatment plan ensures you're performing the right exercises at the right stage of your recovery or performance program.

Manual therapy may also be incorporated where appropriate to improve joint movement and reduce discomfort, but exercise remains the cornerstone of long-term improvement.

 

When should you see a physiotherapist?

Occasional stiffness after training is normal, but persistent restrictions deserve professional assessment.

Consider seeing a physiotherapist if:

• Hip pain persists for more than a few weeks.

• Stretching provides only short-term relief.

• Your mobility continues to decrease.

• You experience recurring groin or hamstring injuries.

• You have pain during squatting, running or sport.

• One hip feels noticeably different from the other.

• You feel restricted despite maintaining regular exercise.

Early assessment can often identify movement problems before they contribute to more significant injuries or prolonged time away from sport.

 

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Improve the way you move

Improving hip mobility isn't about becoming exceptionally flexible. It's about developing the movement, strength and control needed to perform at your best while reducing unnecessary stress on your body.

Whether you're preparing for your next marathon, competing on the football field, training in the gym or simply wanting to move more comfortably, investing in your hip mobility can improve both performance and long-term joint health.

If you're looking for expert guidance on hip mobility for athletes Melbourne, the team at Melbourne Sports Physiotherapy can help. Our experienced physiotherapists provide comprehensive movement assessments, identify the underlying causes of stiffness or reduced performance, and develop personalised treatment and exercise programs tailored to your sport and goals.

Book an appointment with Melbourne Sports Physiotherapy and discover how improving your hip mobility can help you move with greater confidence, perform at your best and stay active for years to come.

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