15/03/2026
Your glutes aren’t the only muscles that matter for runners 👀
If you’ve got hip or knee pain when running, the problem isn’t always the “big” muscles. Sometimes it’s the accessory stabilisers that aren’t doing their job.
Think muscles like:
• deep hip rotators
• TFL
• adductors
• popliteus
• tibialis posterior
These smaller muscles help control rotation, stability and load every time your foot hits the ground.
When they’re not pulling their weight → bigger muscles compensate → joints get overloaded → pain shows up at the hip, knee or even the shin.
The goal isn’t just getting stronger.
It’s making sure the right muscles are doing the work at the right time.
That’s why runner rehab shouldn’t just be:
❌ glute bridges
❌ clams
It should also include targeted accessory work.
🏃♀️ If you’re a runner dealing with hip or knee pain, this is exactly what we assess and treat in clinic.
