Summary
The article discusses the issue of hip drop during running and whether it is caused by weakness or technique. It presents research findings that strengthening hip abductor muscles alone did not correct hip drop during running, suggesting that technique may play a more significant role. The author shares their clinical experience and recommends focusing on proper propulsion technique, specifically pushing the ground backwards with the glutes, to correct hip drop. Visual cues like the 'symmetry box' drill are also suggested to improve awareness and form. The article emphasizes the importance of movement education over strength training alone for addressing hip drop mechanics during running.
Chapter
00:02:03Hip Drop Overview
The article introduces the concept of hip drop, also known as the Trendelenburg sign, where the opposite hip drops when standing on one leg. It explains that this is caused by the body's center of mass shifting outside the base of support, and the gluteus medius muscle plays a crucial role in preventing this drop by keeping the pelvis level. Hip drop can lead to injuries due to increased side-to-side forces on the body.
00:09:20Research on Hip Drop and Strength vs. Technique
A study by Willie and Davis is discussed, where they investigated the effects of hip abductor strengthening and movement education on hip drop during running. The results showed that while strength improved, movement education during squatting did not transfer to running mechanics. Strengthening alone did not correct hip drop during running, suggesting that technique may be more important.
00:13:04Clinical Experience and Propulsion Technique
The author shares their clinical experience, emphasizing the importance of focusing on proper propulsion technique, specifically pushing the ground backwards with the glutes (the 'push with the tush' cue). This technique, combined with the concept of inertia, can often correct hip drop without extensive strength training. Visual cues like the 'symmetry box' drill are also recommended to improve awareness and form.
00:19:28Strength Training and Movement Education
While the article does not dismiss the importance of strength training, it emphasizes that strength training alone should not replace movement education for correcting hip drop during running. A combination of technique work and targeted strength training exercises, such as standing hip abduction with a wall, is recommended.
00:22:47Resources and Recommendations
The author promotes their 'Learn to Run Club' membership, which provides training plans, courses, and one-on-one virtual sessions to help runners and coaches learn proper running techniques, including addressing hip drop. The article concludes by encouraging feedback and questions from the audience.
Action Items
00:15:16Focus on proper propulsion technique, specifically pushing the ground backwards with the glutes ('push with the tush' cue), to correct hip drop during running.
00:17:48Incorporate visual cues like the 'symmetry box' drill to improve awareness and form, and maintain a symmetrical posture while running.
00:20:19Consider targeted strength training exercises, such as standing hip abduction with a wall, in addition to movement education for addressing hip drop.
00:22:47Explore the 'Learn to Run Club' membership for access to training plans, courses, and one-on-one virtual sessions to learn proper running techniques, including addressing hip drop.
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