So, what does all of this mean and what can we do about it? Designing a focused strength and mobility program that emphasizes maintaining knee control during movement in multiple planes and hip mobility while strengthening the hip external rotators and gluteus maximus is a great place to start. When designing a program, either for yourself or someone, it is important to look at the person's current form during movement, then choose movements to improve function where there is dysfunction, and finally, make sure the movement is executed with quality. These three things, form, function, and quality, are the pillars of improving moving patterns and enhancing movement function.
Below is a sequence I frequently use to work hip mobility and strength. If you try it, focus on maintaining proper knee alignment by not letting it collapse. Also, think about maintaining a neutral spine and letting all of the movement come from the hips. I usually do 10 per side and switch. It's a great dynamic primer for more complex movements.
Yours in health and wellness,
Osar, E., (2012). Corrective Exercise Solutions to Common Hip and Shoulder Dysfunction. On Target Publications: Santa Cruz.
Behnke, R.S., (2006). Kinetic Anatomy, Second Edition. Human Kinetics: Champaign.
Wilson, J.D., Kernozek, T.W., Arndt, R.L., Reznichek, D.A., Straker, S., (2011). Gluteal muscle activation in females with and without patellofemoral pain syndrome. Clinical Biomechanics, 26(7), pp. 735-740.
Dicharry, J., (2012). Anatomy for Runners. Skyhorse Publishing: New York.