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Trendelenburg correction exercises

rumijs
rumijs Posts: 218 Member
edited November 20 in Social Groups
Didn't see a post on this. Please direct me if I missed it.

As many do through trial and error, I've come to understand the importance of leg and hip training in running (along with every other muscle of course). When I first started running, I just went at it without weight training or coaching and developed a very prominent Trendelenburg gait. I've worked to improve it through weight work. Low squats, clam shells, lateral band walks, and fire hydrants, mostly.

What do you do? What signs do you look for when on solo runs and don't have a buddy to draw to your attention when you're getting mildly lazy/fatigued (other than adjusting pelvis, obviously)? Does lengthening or shortening your strides help keep it in check? Do you find that taking a 5 minute break mid-run to re-stretch helps?

I've tried all of these things in variation and they work to some degree depending on the day. Curious to hear others' tips and tricks.

Looking for personal experiences.

Replies

  • kristinegift
    kristinegift Posts: 2,406 Member
    edited July 2015
    Like this?

    https://www.youtube.com/watch?v=HE0lk5MVFEg

    Were you diagnosed by your physician? Unless the video is only showing extreme cases, I have a hard time picturing someone running with a gait like this because it appears like it would be very painful. But I could be wrong! I'm a mere internet person and not a doctor :)

    I think that if your problem is your gait and a fatigued muscle group, you're already doing a good job by doing site-specific work. Shortening your stride may help as well and picking up your cadence if possible. I'd also highly recommend consulting with a physical therapist (if you haven't already) if you have the means to do so, and they can give you specific routines/workouts/exercises to correct the weak muscle.
  • rumijs
    rumijs Posts: 218 Member
    Yeah that's pretty extreme. Mine is definitely on the mild side (confirmed). I've been doing suggested exercises and it's improved drastically. But I still feel my right side fatigue and drop quickly. I'd say 90% of the time I notice it and correct it.

    I think picking up my cadence will be what I try next. Thanks :)
  • Carrieendar
    Carrieendar Posts: 493 Member
    Try The Myrtl Routine!
  • kristinegift
    kristinegift Posts: 2,406 Member
    rumijs wrote: »
    Yeah that's pretty extreme. Mine is definitely on the mild side (confirmed). I've been doing suggested exercises and it's improved drastically. But I still feel my right side fatigue and drop quickly. I'd say 90% of the time I notice it and correct it.

    I think picking up my cadence will be what I try next. Thanks :)

    I'm glad yours isn't as extreme as those in the video. That made me cringe! Also glad it's getting better :)
  • rumijs
    rumijs Posts: 218 Member
    Carrieendar wrote: »
    Try The Myrtl Routine!
    Hadnt heard of that. Just checked it out and 50% looks like what I've been doing as of late. I'll be sure to incorporate the rest as part of a routine. Thanks!
  • julie_emma
    julie_emma Posts: 16 Member
    rumijs wrote: »
    Yeah that's pretty extreme. Mine is definitely on the mild side (confirmed). I've been doing suggested exercises and it's improved drastically. But I still feel my right side fatigue and drop quickly. I'd say 90% of the time I notice it and correct it.

    I think picking up my cadence will be what I try next. Thanks :)

    Hey! I have the same issue, diagnosed with a trendelenberg gait by a physiotherapist. In fact it was leading to IT band issues for me. The main exercises I've done that seem to help are clam shells and lateral abduction exercises with a resistance band (while standing). I find I still need to correct myself when walking and running though, even with the hip strengthening... Good luck!
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