Hey guys its JP and in this video I will go over what excessive hip drop is and how to
address it! During the past few weeks, we have looked at some running deviations that
may occur as you run. Now, I will be going over ways to address them...Starting with
HIP DROP! The hip drop that I'm referring to is the increased dropping of the opposite
hip as the grounded foot is being positioned under the body...otherwise known as the Midstance
phase! I already went over common assumptions to why this running deviation occurs; however,
understanding which exact reasons are causing it for the individual runner can be difficult.
This is because multiple factors can be involved in causing this. Regardless, the approach
to addressing it can actually be pretty striaghtforward. Typically, I target the core, trunk and hip
region...collectively known as the lumbopelvic-hip complex. I incorporate drills and exercises
that require these muscles to work in a coordinated manner similar to what is seen during running!
This may improve strength and coordination in the area, which may hopefully translate
to your running. By doing so, it may OPTIMIZE the way you move and improve your times as
you run!
Now, lets go over a few exercises that target the lumbopelvic hip region to help minimize
hip drop and improve the way you run! The first exercise I will go over is the Bridge
with Alternating Straight Leg Raises. Many of the exercises I use to address this involve
being on one leg; however, this requires the person to be laying down. I use this one particularly
to take away the balance demands of being on one leg, so you can really focus on engaging
muscles around the area. However, there a few things to look out for when doing this
one. First, pay attention to the feet placement. This actually dictates how much you will be
engaging the glutes or hamstrings. The farther away you place your feet, the more the hamstrings
are engaged and vice versa for the glutes. For the purpose of targetting the lumbopelvic
hip region, we want the feet closer to the body. Now another thing to pay attention to
is the hand placement. Typically, I try to have the person put their hands on your stomach
to prevent them from trying to push down on the ground and cheat the movement. Another
thing you can look for is making sure the pelvis is level. As the hips go up, you are
basically relying on the hip muscles, most notably the gluteus medius, to stabilize your
hips without any tilting side to side. If you have limited control and strength in the
area, you will see the hip wobble alot. Now, one other thing to look out for is this leg.
To get the most out of this exercise and really challenge yourself, try to keep the thigh
in line with the other leg. A common compensation people make when doing this is lifting the
leg too high up, which actually decreases engagement of the hip region.
Now, the next exercise we will look at is the Lateral Toe Tap. Shoutout to Chris Johnson
for this one. I actually try to have the athlete try to master this one, before progressing
to common exercises that target the side of the hip, like side stepping. The Lateral toe
tap is a staple exercise in my playbook to work on coordination and control of the area
in a manner similar to running. Let me explain how. First, make sure the knees are bent around
30-40 degrees. This is actually similar to how much knee bend occurs during the midstance
phase, which is where hip dropping actually occurs. Now, I also have the runner bend a
bit from the trunk. Doing so, targets less of the quads, and moreso of the hips, which
is the purpose of this activity. Then, gently tap out to the side. As the name implies,
it should only be a tap with almost no pressure being put into the ground. Now, as you do
this, pay attention to the opposite side, which is the hip that is working. Try to keep
this area stable with as little movement as possible. People with limited control and
or strength, may present with excessive sway of the hip. This exercise is typically more
difficult than what people initially realize; however, it is a great way to learn how to
coordinate the muscles around the lumbopelvic hip region.
The last exercise I will go over in this video is the Lateral Step Tap. This a bit of a twist
of the step up. I incorporate this variation of the step up because it not only works the
quads just like the standard step up, but it also further challenges the muscles on
the side of the hip. This one enages the quads more than the previous exercises. This can
be important from a movement specific standpoint as the quads are heavily engaged during the
midstance phase where hip drop occurs. Also, some research has shown that weakness in the
quads or pain in the knee may actually contribute to hip drop! Now, to do this one, all you
really need is a step. Since I typically incorporate this improve strength in the quads as well,
I usually cue to have the person keep the body upright instead of bent forward. Then,
when you gently tap down, I usually have the person do it with he heel to really maximize
the movement that takes place here. If you tap from the toes, it wont be as challenging
on the area.
And those are a few exercises I use to address excessive hip drop in runners! One more message
I want to leave with you is to focus on the performance benefits of this, rather than
thinking of this simply to keep yourself from getting injured or soely fixing the movement
pattern. Mindset matters! Anyway, I hope you guys found this one useful. I'd love to hear
your thoughts and what running deviation you want me to address next! And as always, THANK
YOU FOR WATCHING!