Ben Yamuder, MS, CSCS, USAW-1, an exercise physiologist at Hospital for Special Surgery (HSS), spoke with Runner’s World about the impact of daily movement habits outside of structured training on athletic performance.
Yamuder noted that long periods of inactivity can lead to increased muscle tightness. He highlighted the hip flexors as a particular area of concern: “If your hip flexors are super tight, you can’t get full hip extension, which means you can’t push off fully,” Yamuder explained. This limited range of motion affects the push-off phase in running and may result in a higher stride frequency. According to Yamuder, this can cause runners to overstride and raise their risk for issues such as shin splints and pain or instability in the hip and knee joints.
In addition to affecting the hips, prolonged sitting can also tighten the ankles and soleus—a deep calf muscle. Yamuder said that when these areas become tight, it places more force on the knees during running. This overload may decrease running economy and increase discomfort. He further explained that tight ankles could cause repetitive stretching of the Achilles tendon while running, potentially leading to microtears and inflammation.
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