Hip Drop in Running: Understanding, Correcting, and Preventing Imbalances

Understanding Hip Drop:

Hip drop occurs when the pelvis tilts, causing one side to dip lower than the other during the running gait cycle. This asymmetry can be caused by weak hip abductor muscles, imbalances in strength and flexibility, or improper running mechanics. Runners with hip drop may experience discomfort, particularly in the hips, lower back, or knees.

Recognizing the Signs:

• Visible Asymmetry: Observe your running form for any noticeable drop on one side of your hips during each stride.
• Pain or Discomfort: Persistent pain or discomfort in the hips, lower back, or knees may indicate hip drop.
• Inefficiency: If you feel like you're expending more effort than usual or experiencing fatigue prematurely during runs, it could be related to hip drop affecting your biomechanics.

Strategies to Correct and Prevent Hip Drop:

• Strengthening Exercises:
• Target the hip abductor muscles through specific exercises like lateral leg raises, clamshells, and hip hikes. Strengthening these muscles helps stabilize the pelvis and prevent excessive dropping during running.
• Core Strengthening:
• A strong core contributes to overall stability and helps maintain proper pelvic alignment. Incorporate exercises such as planks, bridges, and rotational movements to enhance core strength.
• Balance and Proprioception Training:
• Improve your body's awareness and control by incorporating balance exercises into your routine. Single-leg exercises, stability drills, and exercises on uneven surfaces can help enhance proprioception and reduce hip drop.
• Running Form Analysis:
• Consult with a running coach or physical therapist for a comprehensive analysis of your running form. They can provide valuable insights into any gait abnormalities, including hip drop, and recommend specific adjustments.
• Proper Footwear:
• Ensure you are wearing appropriate running shoes that provide proper support and alignment. Ill-fitting shoes can contribute to gait imbalances and exacerbate hip drop issues.
• Gradual Increase in Training Intensity:
• Avoid sudden increases in running intensity or mileage, as this can put additional stress on your muscles and joints. Gradual progression allows your body to adapt to the demands of running without overloading specific muscle groups.

Conclusion:

Hip drop can impact the comfort, efficiency, and longevity of your running journey. By addressing weaknesses, improving muscle imbalances, and incorporating targeted exercises, runners can correct and prevent hip drop, promoting a more balanced and enjoyable running experience. Regular self-assessment, coupled with professional guidance when needed, is key to identifying and addressing hip drop to enhance overall running biomechanics and minimize the risk of injuries.

At Princeton Sports and Family Medicine, our multidisciplinary team is committed to movement in our treatments.  Whether you see our sports medicine doctors, physical therapists or strength coaches, your movement is our priority.

Author

Peter Wenger, MD Peter C. Wenger, MD, is an orthopedic and non-operative sports injury specialist at Princeton Sports and Family Medicine, P.C., in Lawrenceville, New Jersey. He is board certified in both family medicine and sports medicine. Dr. Wenger brings a unique approach to sports medicine care with his comprehensive understanding of family medicine, sports medicine, and surgery. As a multisport athlete himself, he understands a patient’s desire to safely return to their sport.