The Benefits of Using a Hip and Thigh Brace for Runners

The Benefits of Using a Hip and Thigh Brace for Runners

Running is a high-impact exercise that can take a toll on your body over time, especially your hips and thighs. Impact forces from repetitive foot strikes during running can contribute to a variety of overuse injuries like runner's knee, IT band syndrome, hip flexor strains, and hip and thigh muscle weakness or imbalances.

This is why many runners can benefit from using a hip and thigh brace. Hip and thigh braces provide compression, support, and stability to the muscles, tendons, and joints of the hips and thighs. They can help prevent injury in runners by:

• Reducing strain on connective tissues
• Improving joint alignment and muscle balance
• Increasing proprioception and stability
• Enhancing muscle recovery after strenuous runs

Hip and thigh braces may be especially useful for runners who are recovering from an injury, have muscle imbalances or weaknesses, or routinely run long distances. They can provide added support and reduce the risk of re-injury.

Features to Look for in a Hip and Thigh Brace

There are many types of hip and thigh braces on the market catered to runners. Here are some key features to look for when selecting one:

• Adjustable compression - Look for braces with adjustable straps or velcro closures that let you customize the level of compression and support.
• Moisture-wicking fabric - Breathable, moisture-wicking fabric will keep you cooler and drier during runs.
• Non-slip grip - Silicone grip patterns on the inside of the brace will prevent it from sliding down.
• Reflective accents - Reflective logos or strips improve visibility for early morning/night running.
• Flat-lock stitching - Flat-lock stitching prevents chafing and irritation.
• Muscle or joint targeting - Some braces offer focused support to the IT band, hip flexors, quads, hamstrings, etc.

How to Wear a Hip and Thigh Brace for Running

Putting on a hip and thigh brace properly is key to receiving maximum support and comfort on your runs. Follow these tips:

• Position the brace directly over your skin - don't wear it over clothing. The compression won't be as effective through layers.
• Stand with feet shoulder-width apart and pull the brace up your legs until it sits comfortably across your hips and thighs. Ensure it's not twisted or bunched up.
• Adjust the straps starting from the top down so the brace fits snugly but isn't too tight. You should still have full range of motion.
• Ensure the brace doesn't slide or roll once you start running. Tighten straps as needed.
• Monitor for numbness/tingling, swelling, or changes in circulation which may indicate the brace is too tight.
• Take some time to get used to running with the added compression and support of the brace.

The 7 Best Hip and Thigh Braces for Runners

Ready to give a hip and thigh brace a try while running? Here are some top-rated options:

1. Shock Doctor Hip Brace

The Shock Doctor hip brace has a patented X-fit strap system and flexible side stabilizers that target the muscles around the hip joint. The adjustable compression helps improve stability and alignment of the hips and thighs to prevent injury in runners.

2. McDavid Hex Pad Hip and Thigh Compression Shorts

These compression shorts from McDavid use advanced hex technology padding to deliver targeted compression and support throughout the hips, thighs and hamstrings. The fabric wicks moisture and controls odor while flatlock seams prevent chafing.

3. Ultra Flex Athletics Hip Stabilizer

This hip stabilizer brace from Ultra Flex Athletics is designed to provide compression while still allowing full range of motion. It helps align the hips and thighs properly while running. The fabric is lightweight and breathable.

4. TechWare Pro Knee Brace Support Sleeve

While designed primarily as a knee brace, this adjustable sleeve from TechWare Pro can also be worn higher up on the hips and thighs to reduce strain for runners. It's made from flexible, breathable fabric with non-slip silicone lining.

5. Bracoo Hip and Groin Brace

Bracoo's hip and groin brace uses 8-steel bones to provide rigid support and compression. The adjustable design and breathable neoprene material make it great for active runners seeking to stabilize and protect the hip muscles and joints.

6. Fanelli Hip and Thigh Flexion Compression Shorts

These hip and thigh compression shorts from Fanelli offer lower body stabilization combined with cooling comfort. They are ideal for reducing muscle fatigue and aiding recovery after long distance runs.

7. Otroshare 3D Hip Brace

The 3D weaving technology of this Otroshare hip brace offers multidirectional support for optimal joint and muscle alignment in the hips and thighs. It has adjustable Velcro closures and is made of lightweight, breathable material.

Exercises to Pair With a Hip and Thigh Brace

Combining a hip and thigh brace with targeted strength training exercises can provide additional injury prevention and performance benefits for runners. Here are some great exercises to pair with brace use:

Glute Bridges

Glute bridges strengthen the glutes and hamstrings to improve hip extension and alignment during running. The brace provides added support for the hips and thighs during the movement.

Clamshells

Clamshells target the glutes and hip abductors. Wearing a brace increases muscle activation in these areas to prevent imbalances that can lead to injuries like IT band syndrome.

Side-Lying Hip Raises

These target the glute medius and hip abductors. The brace provides compression to these muscles to aid performance as they stabilize the hip and knee during running.

Resistance Band Lateral Walks

Walk side-to-side with resistance bands around the ankles to strengthen hips and improve stability. The hip brace enhances this by increasing awareness of proper hip alignment.

Planks

Planks strengthen the core muscles that connect to the hips and thighs. The brace allows you to maintain proper positioning and engage the muscles more effectively during the exercise.

Tips for Running With a Hip and Thigh Brace

It takes some practice to adjust to running with the added stabilization and compression of a hip and thigh brace. Here are some tips:

• Break it in slowly - Start by walking with the brace, then ease into running. Don't tackle long mileage right away.
• Pay attention to fit - Ensure the brace stays in position and doesn't cause pinching or chafing as you run.
• Engage your muscles - Actively focus on using your glutes, core, and hips to maintain proper biomechanics.
• Listen to your body - Stop running if you have pain, numbness/tingling, or changes in gait or form due to the brace.
• Make adjustments - It may take some trial and error to find the ideal tightness and positioning of the brace as you run.
• Be patient - It takes time for your body to adapt to the new sensations of the brace. Don't rush the process.

With some practice, a quality hip and thigh brace can become an integral part of helping you run your best while reducing injury risk. Pay attention to how your body responds, and you'll reap the benefits in both performance and prevention.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.