What Causes a Hip Drop when Running? Trendelenburg Gait [Ep68]

In this video, I want to take a closer look at what causes a hip drop when running. This is a trait I see in the technique of so many runners, and can be biomechanically linked to injuries such as ITB Syndrome, Patellofemoral Pain, Piriformis Syndrome, and Lower Back pain... to name just a few.

Learn the important roles of Glute Medius and Glute Maximus in providing stability around the hip to when running, and how when these muscles fail to perform their function, a visible hip drop results.

Of itself, the hip drop isn't a huge problem... however it usually helps to inform us that there is a weak link around a given runner's hips, that may give insights into why they have been injured in the past.

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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!

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[Hendawghens]

James you've done it yet again! Helped the masses with video and a thorough yet simple breakdown of what we're seeing. I was just thinking about other muscle groups which could help on the other side of the body and you began talking about the see-saw and the core muscles doing this. Absolutely genius. It brings me to tears thinking about how you've helped transform my body so that I may run again. Thanks!

[CasaBenny]

you've been really dropping gems lately James, keep it up

[chiarad]

I can add that even flat feet can cause pelvis drop. I know something about that, unfortunately...I now follow a regimen of exercises for medium and maximum glutes (the one you show, too!) and I now use customized arch supports. Things are going so much better! Thank you for your precious suggestions!!

[iainjohnston-podiatrist]

hi, we have found that there are often a few more issues related to this than a deficient or switched off glut med, upper max. Nothing ever occurs in isolation, the pelvis may be functionally twisted where one innominate is anteriorly or posteriorly inclined to the other, the subsequent functional leg length discrepancy can manifest as a hip drop on the short side. In addition, arch height variations, and a primary source of difference or secondary play a role too... Tight quadratus Lumborum or psoas can have an influence as well. Exercise alone may not rectify all the factors mentioned.
but good vid anyhow.

[paulinealba]

Another great video!
Loved the use of the color band to demonstrate. I agree with many of the other posters. Would be much appreciated to see future videos to highlight strengthen of these areas. As a female, I am dealing with the ragged hip/glute / Psoas issues. Seeing videos of ways to strengthen these areas is much needed. Thanks again for sharing!

[TeslaRifle]

My right IT band has been saved because of this video, thanks!

[karstenkorbel]

Great information and great help when trying to resolve lower back pain and Piriformis syndrome in particular

[mariakeenan]

Thanks James, What other exercises are good for this apart from the hip hike?

[johngardner]

Oustanding analysis, as usual, James.

[ymoss]

Wow. I can't run anymore but this was me! I have had a glute/med repair done which I injured while marathon training. Haven't run in years and somehow tore it again while only walking as in strolling. I continue to get tighter. Strangely, the more I stretch, the more I recoil tighter. Have you ever seen that?

[mpd]

Jame AWESOME video Thank you! I am having some problems with my IT Band and a lot of left outside knee pain!! I hope this helps me and also your other video and Glute Medius exercise. Thank you!

[bobgoodnoe]

Great explanation with regard to the muscles involved in hip stabilization. Thanks for the information.

[mtmankowski]

James, what exercise can you suggest for working/strengthening the  stomach or abs muscles?  I have lower back pain and a snapping ITB on my left hip; stopped running & walking but want to correct the cause.

[juliegray]

This was very helpful. Question: My left side has glute med problems and piriformis problems. Is my weakness on that side the problem or is the other side too tight. I have no one to film me on this. Do I do more exercises on the weak side to build it up but still exercise the other side? Julie

[jonlewis]

Really interesting that you mentioned that your contralateral piriformis has to work harder to stabilise the pelvis. I wonder whether this could be a source of Left low back/buttock pain and sciatica when running that could carry over to sitting if the piriformis is chronically tight???

[colorous]

With the ITB syndrome due to hip drop on one side, do you recommend theses exercises only on the injured side or both sides？

[veganflamingo]

This was a really interesting video. I think I might start dropping my hips when I start to get tired. I did a longer run than normal yesterday and had a stiff lower back afterwards and I guess this could be the reason. I'll pay more attention to it from now on. Thanks!

[SuuntoAmbit]

Hello James Dunne, Great Videos as always. I have an exact same issue due to 2 years of post lower leg surgery. My right Hip is hiked up and anteriorly tilted and right femur is internally rotated and have flat feet. My left side is very tight QL is extremely tight, Abdominal wall on the left side is very tight and Glute Max, medius and rectus femoris are extremely tight. I run with my right leg leading due to 2 years of limp. My Rib cage is tilted to left due to extreme QL contraction to lift left side up. worse news is that I can't afford to attend PT sessions. I have been watching countless videos and your channel is one of the proper in depth learning channel. i have 1 question. When my right side is hiked up and has weak abductors does it mean my right lower back muscle is overworking? i notice my left QL is very short and tight but left lower back muscle is not lifting the back of the hip. I know i have to work on releasing right adductors, hip flexors and strenghten Glute max, medius, FTL and femur external rotaters. and need to release tightness on the left Glute max, medius, QL, Abdominal left wall, hip flexors and strenghten left adductors. when i straighten my spine and balance my ribcage my lats are out of sync. i really dont want to do exercises with bad form. again my only question is when your right hip is hiked up and back of the ilac crest is lifted up and anteriorly tiltedwhich one of the lower back muscle is tight? the one on the left side of the spine behind tight left QL or the right lower back muscle that lifts up the back of the ilac crest due to weak Glute muscle group and tight hip flexors? Sorry for this long comment and my bad English. Thanks in advance.

[popandu]

great stuff as always james! keep it up mate.

[VidsEFL]

I wish I'd seen this video three weeks ago!
Just started on a new training plan, and it called for "easy runs" so I ran slowly, but in doing so hurt my knees (over striding?)
Two weeks of rest, and I think I'm ready to start out again. How long do you recommend for rest when issues come up? How much pain is ok to "run through" or do you just pack up and walk home?
I know you cannot speak to individual cases without having seen someone in person, but are there general guidelines to follow?

Thank you for all the great videos!