RunnerRepair Shop

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Weakness of the hip abductor muscles on the OPPOSITE side of your painful knee: 

It is pretty common to have weakness in the knee on your strong side.  Since the hip on the weak side is not holding up its part of the work, the knee on your strong side begins to hurt because it is doing all the work and getting tired.

Self Examination:  This is the same exam as for weakness of the gluteus medius on your painful side.   You do not see anything when you are just standing in one place.  It is only when you move do you notice the weakness.  

  • Stand in front of a mirror.  If you shift your weight from one leg to the other, you will notice your hip drop when you stand on the weak leg.   VID

  • When you perform mini squats, your weak side will dip lower to the ground because the weak gluteus medius gives away, letting it drop lower than the other side.   VID

  • When you run on a treadmill this hip drop is even more evident.  VID 


is exactly the same as for butt weakness on your painful knee.  Since I personally hate it when a website says ‘Go to some other location.’ I have put the treatment here again.


  • NSAIDS will help.  Kinesiology to the full length of your sore IT band will help.  LIN 

  • Kinesiology tape ‘star’ to the butt  PHOTO

  • Continue running but avoid aggressive speed work and hill repeats, especially downhill running.

Restore full motion

  • A lot of patients with weakness of the gluteus medius have tight IT bands.  Either the stong or weak side may be tight.

  • Make sure you include stretching all your muscles as part of your training program.  SST VID

    1. Stretching does not have to be part of your warm-up or cool-down.  But it HAS to be part of your training program. LIN 

Begin non-weight bearing exercises to restore strength without all the pressure on the joints

Correct running mechanics
Return to running speedwork and hills. 

After you have been able to run on flat ground for a week with your with your normal training and have not had any pain, you can begin to add speed and hill training to your program.

My favorite step, get back to full running! 

Have fun.  Eventually you will bust something else and be back to the website to fix that.  

If you follow the steps on the website for 2-6 weeks (depending on how badly you hurt yourself the first time and on how long you tried to ‘run through the pain’) and your problem does not resolve, then call our clinic for an appointment and we can do something Dr. Google cannot do.  We can complete a hands-on evaluation, in-person evaluation to determine the cause of your pain.


 Call for a free injury screen. 



  • Apply the kinesiology tape to your knee before you start your weight-bearing exercises. LIN

      Start this exercise using both hands to hold the counter to help your balance
    • As you get stronger, let go with the with the hand opposite to your standing leg