That’s me. My hips are permanently wider after childbirth. I’ve been noticing that some of my race photos of my running have been showing my hip dropping precipitously on foot strike. Here’s a particularly attractive example:
Anyway, I was thinking about the hip issue during a tempo run today and was finding it difficult to stop that floppy hip drop feeling no matter how much I focused on running like an ITU triathlete. Looks like I’ve got some re-learning to do with my run form with these fancy new hips.
Any suggestions on specific drills or strength work that would address this issue specifically?
Okie dokie — I’ve got the stretch cords out and will add a few reps of adductor and abductor exercises after each run. Plus a little bit of the paw back and knee drive motion.
I’m still working on a device that will help people “float.” Think of a CamelBak filled with helium, imagine the reduced pressure on knees and hips! I’ll put you on the email list for future updates.
Aha! I think the glute med is a factor. See this article – http://www.sportsinjurybulletin.com/archive/gluteus-medius.htm. Definitely no marathon or even half marathon in November. Need to fix the problem first.
I had a serious gait analysis done about a year ago to try and help correct knee pain that has plagued me in many forms for years. One of the exercises they taught me–that I still do–to help recruit my glute muscles, is what I call butt ladders. You lie on your stomach, relax, and do butt clenches: 25 percent, 50 percent, 75 percent, 100 percent and then go back down. You never go to 0 though, so you’re keeping it at least 25 percent clenched at all times. I do a few sets 2 or 3 times a week. It’s easy enough to do although I haven’t yet mastered the one-cheek-at-a-time move. Good luck!
Why kettlebells, of course.