Fixing Your Pelvic Drop & Why It's Important

Timestamps:
0:00 Start
0:37 What is a Pelvic Drop?
2:13 Exercises to Fix Your Hip Drop
2:20 Single Leg Hip Dip
3:05 Captain Morgan
4:01 Standing Leg Fire Hydrant
4:44 Putting it All Together

Trendelenburg Gait, otherwise referred to as a hip drop or trunk lean are all compensatory movement patterns that may lead to back pain over time. There are many reasons this may occur. Some of which include pain limiting mobility, poor hip strength, inhibited hip musculature, developed movement compensations, and much more. It is important to be aware of this movement impairment, as this can lead to problems up and down the kinetic chain.

There are 2 compensatory movement strategies we often see in the clinic, both of which are most commonly caused by weakness and/or poor control of the glute muscles.
1. The first strategy (Trendelenburg) shown here is a manifestation as a pelvic drop, in which the pelvis of the limb that is in swing phase will DROP. This is because the recruitment of the hip abductors of the stance limb is less than optimal to maintain the pelvis level.
2. The second strategy (Compensated Trendelenburg) shown manifests as a trunk lean towards the stance limb. This movement strategy brings my center of mass over my base of support (the stance foot). This is a compensatory strategy to decrease the external moment that gravity will put on my hip abductors!
In a normal gait pattern, the trunk and pelvis are stable meaning there will be less than 5 degrees of movement in the frontal plane (from side to side). If one begins to walk with a Trendelenburg for an extended period of time, it may lead to low back pain.

Here are 3 exercises that can help your pelvic drop:
Single Leg Hip Dip
Captain morgan
Standing Leg Fire Hydrant

The cause of both Trendelenburg and Compensated Trendelenburg is oftentimes due to inadequate gluteal function. There are a plethora of ways to strengthen the hip muscles, and there are always ways to make obtainable progressions. It is important to know what level of exercise you should start with, and to progress appropriately from there!

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