Improving Running Form: Fixing Hip Drop (Trendelenburg Gait)

Introduction

• Hip Drop (Trendelenburg Gait): A common issue in runners where one hip drops as the opposite foot lands.
• Primary Cause: Poor hip stability, often due to weak gluteus medius (glute med).
• Goal: Strengthen glute med to stabilize hips and improve running form.

Exercise 1: Isometric Hold

• Setup: Stand 6 inches from a wall.
  • Lift one knee up, flexing the hip.
  • Only the outside of the knee touches the wall.
• Action:
  • Press the knee into the wall.
  • Keep the standing leg's knee soft.
  • Maintain tall posture.
• Focus: Engages glutes on the standing leg to build strength and stability.
• Duration: Hold for 30 to 60 seconds, 3 sets per side.

Exercise 2: Hip Drop

• Setup: Stand on a step with a straight leg.
  • Hands around pelvis to monitor level.
• Action:
  • Allow the unsupported leg to drop below the step level.
  • Squeeze glutes on the standing leg to lift back up.
  • Engage core by drawing in the belly button.
• Focus: Retrain movement pattern, improve balance, stabilize pelvis.
• Reps: 3 sets of 15 per side.
• Modification: Can be done with bent knee for more clearance.

Exercise 3: Modified Side Plank

• Setup:
  • Bent knee on downward leg, only outside of the knee touches the ground.
• Action:
  • Lift the top leg to parallel with the ground.
  • Hold for 10 seconds, then lower.
  • Repeat for 10 times per side.
• Focus: Enhances glute strength, emphasizes glutes over core.
• Benefit: Double action on glutes and stability in the plank position.

Additional Tips

• Glute Activation Warm-up: Helps engage glutes before running, improving control and reducing pain.
• Further Resources: Check related videos on glute activation for enhanced running stability.

These exercises are designed to improve hip stability, reduce hip drop, and enhance overall running mechanics by engaging and strengthening the gluteus medius muscle.