Among the most common things we see in runners who have knee, hip, low back, and foot pain is known as hip drop. Hip drop is seen when someone is standing on one leg, and their pelvis tilts downwards towards the leg that is held in the air. Hip drop occurs when there is a weakness in our hip abductor muscles, most commonly the gluteus medius. When this muscle is strong, it keeps the pelvis level when standing on one leg. It also helps prevent the knee from caving in towards the midline of the body. Gluteus medius weakness can lead to a cascade of poor mechanics in the low back, hip, knee, and foot as we walk, and is even more dangerous when running.
Try this exercise to begin strengthening your gluteus medius, and stay pain-free when running!