Over the past few weeks, I’ve been digging into something more foundational:

The hips.

And honestly? The research is getting hard to ignore.

Most runners obsess over pronation, cushioning, insoles but a surprising amount of foot, shin, and knee issues start way higher up.

Here’s what I found while investigating the literature about hip strength, and why your hips deserve more of your attention.

Hip Strength & Ankle Stability

A systematic review on chronic ankle instability found something striking:

Stronger hip abductors = fewer ankle stability issues.

The study claimed that hip strength can be a good intervation for people with chronic ankle instability.

Biomechanically it makes perfect sense: Weak hips → hip drop → tibial rotation → ankle collapse → micro-strain → repeat.

So even if your ankle feels like “the problem,” your hips may be quietly causing it.

Hip Strength & Patellofemoral Pain

Multiple studies showed that adding hip abduction + external rotation training improved pain and function more than knee-focused exercises alone.

Just adding two simple hip exercises reduced reported knee pain significantly more in just 6 weeks.

It’s rarely just about weak quads. Mostly, knee problems are a symptom of weak hip or ankles.

Hip Strength & Medial Tibial Stress Syndrome (Shin Splints)

A controlled trial on runners with MTSS found:

Training the hip abductors reduced pelvic drop and knee valgus during running. Those two mechanics massively influence tibial loading.

Again, the pattern repeats:

Stronger hips → cleaner alignment → less strain → happier shins.

So… What Do You Actually Do With This?

It goes to show how important proper hip function is. But before you start hammering clamshells, it helps to know your starting point.

I’ve built a simple hip screening tool for runners as part of the hip strength program I’m working on. You can do at home in 5 minutes to understand where your movement or stability might be holding you back.

Here’s a quick version you can try right now:

1. Hip Flexion — Goal: ~110°

What it tells you:
How well your hip can move forward, important for driving the knee in the swing phase.

How to test:

• Lie on your back.

• Pull one knee toward your chest using your hands.

• Keep the opposite leg flat on the floor.

What to look for:
Your thigh should reach close to your ribs without pinching in the front of the hip.

2. Hip Abduction — Goal: ~45°

What it tells you:
Your lateral mobility, tied to pelvic control and side-to-side stability during stance.

How to test:

• Lie on your back with both legs straight.

• Slide one leg out to the side as far as you can without rolling your pelvis.

What to look for:
Your leg should move outward roughly 45° from midline while your pelvis stays level.

3. Seated Hip Internal Rotation — Goal: ~30–40°

What it tells you:
How well your hip can rotate inward, crucial for controlling tibial rotation and knee alignment.

How to test:

• Sit on the edge of a chair.

• Knees bent 90°, feet under your knees.

• Rotate your shin outward (this creates internal rotation at the hip).

What to look for:
Your lower leg should move outward 30–40° without leaning or twisting your trunk.

4. Seated Hip External Rotation — Goal: ~40–50°

What it tells you:
Your ability to clear the foot during swing and maintain hip control in landing.

How to test:

• Same seated setup as above.

• Rotate your shin inward (this creates external rotation at the hip).

What to look for:
Your shin should comfortably rotate 40–50° inward without your pelvis shifting.

Want the Full Tool + the Training Plan?

Next friday I’m releasing a 10-minute-per-day hip mobility & stability program — including:

• The full screening system

• A 4-week strength & mobility block

• Video demos

• Clear test+ re-test instructions

If your hips are holding you back, this is where you’ll feel the difference first.

Thank you for reading,

Tim 👟