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Blog # 11 – The Importance of the Lateral Hip During Running - Injury Prevention Series

  • Writer: Eoighain Murray
    Eoighain Murray
  • Jun 11
  • 3 min read

The forces that go through various muscles, tendons and joints during running (5ks to marathons) are huge and so requires a strong and resilient body. We know from our previous blog, “Why do we need to prepare for running demands?” (check it out if you haven’t already done so!) that important lateral hip musculature such as the glute medius can take up to 4 x BW during running.


This blog aims to highlight the importance of the lateral hip musculature particularly the glute medius and minimus.


Strong lateral hip muscles are crucial for pelvic stability, force absorption, running efficiency and reduced risk of lower extremity injuries.

 

Function of the Lateral Hip

The lateral hip musculature – glute medius and glute minimus – primary functions are hip abduction (moving the leg away from the midline of the body) and hip internal rotation, however, they are an important hip stabiliser and help to control the position of your pelvis which prevents excessive movement down the kinetic chain at the hip, knee and ankle joints during the stance phase of running.

 

Benefits of a strong lateral hip during running


A strong lateral hip has numerous benefits which include:

  • Pelvic stability and Control: The lateral hip supports the stance leg during ground contact which allows the hip extensors a stable platform to push from and the swing leg room to come up and through. It helps prevent excessive movement of lower extremity joints during the stance phase of running which would hinder running economy and increase the risk of a potential injury.


  • Force Absorption: When the foot strikes the ground large impact forces are created which requires the lateral hip to be able to handle and absorb these shock forces. Better shock absorption reduces the stress and strain upon the knees, lumbar spine and ankles resulting in a more efficient stride pattern and running fluidity.


  • Running Efficiency: Weak lateral hip muscles can lead to increased ground reaction forces due to being unable to control and stabilise the pelvis during running. This pelvis drops to one side leading to compensations of other lower extremity joints causing them to become overload and fatigued. This results in decreased running proficiency and an increased possibility of overuse injuries occurring.


  • Injury risk mitigation: Poor strength and control within the lateral hip can lead to compensatory biomechanical movement strategies which can lead to overuse injuries. Fetters (2019) found that strength deficits can lead to:

    • Increased peak ground reaction forces during running resulting in increased load and stress to the lower extremity joints

    • Diminished capability to dissipate force

    • Decreased running economy and metabolic efficiency = decreased performance

    • Increased risk of chronic injuries such as plantar fasciitis, iliotibial band syndrome, lower back pain, knee pain

 

Strength Training Intervention

Targeting the lateral hip and specifically trying to strengthen this area will improve running performance and reduce the risk of an injury occurring. Exercises that focus around hip abduction and hip stability that biases the glute medius and minimus will help achieve this. This can be achieved by beginning with simple isolated exercises progressing to more holistic whole body integrated exercises and then dynamic movements such as plyometric activities.


Moreover, its important to note that muscles don’t work in total isolation so including exercises that involve other major muscles around the hip such as glute maximus should be included due to its key contribution to hip extension and propulsion during the stance phase of running.


Below are 5 examples of lateral hip strengthening exercises that can be used in your program to help improve performance and mitigate the risk of injury:

 

Exercise 1: Side Plank (Long Lever) – Hip Abduction (mBAND)


Exercise 2: Hip Hitch – Foot Supported


Exercise 3: Hip Lock – Wall Leaning


Exercise 4: Pogo – Hop Foot Supported


Exercise 5: Switch – A-Frame Lateral Landing

 

Summary

Lateral hip strength has an important role from both a performance and injury mitigation perspective. A stronger lateral hip will aid in running economy and as a result improve performance outcomes due to stabilising the pelvis and preventing compensatory patterns elsewhere in the kinetic chain.


Moreover, this will reduce the risk of both acute and chronic injuries occurring as the lower extremity joints are not being overloaded and stressed more than they capable off. Including the targeted strength exercises we have recommended will increase the resilience and capacity of the lateral hip to handle more stress and therefore aid in running efficiency and injury mitigation.

 
 
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