If you are a runner who has sustained an injury or is facing challenges in enhancing your performance, your feet are often considered to be the culprit. You may be advised to alter your footstrike or opt for a new pair of shoes. However, it is important to note that just because this is the conventional response, it does not necessarily mean it is accurate.
The key to maintaining proper running form and preventing injuries lies in paying attention to the position of your hips and pelvis while running, rather than just concentrating on your feet.
How to Tell if Your Hips are Out of Alignment
Hip rotation is a frequent issue that can be corrected by consulting a chiropractor, a recommendation I frequently make to the athletes under my coaching.
Nonetheless, this is merely a component of the equation; in order to avoid the need for frequent readjustments, it is imperative to engage in routines that bolster the muscles surrounding our pelvic region, as well as persist with daily hip stretching.
Prior to going inside, perform a brief assessment at home to determine if any adjustments may be necessary. Evaluate your left and right sides for comparison.
- Is it harder to balance on one side?
- Is one side is weaker, more painful, tighter, or stiffer?
- If any of this is true, your pelvis may be rotated.
A different way to test for leg length discrepancy is by lying on your back on the floor, pulling your knees towards your chest, and gradually straightening them either onto the floor or against a wall. You can request a running partner to observe if one leg is longer than the other.
By placing a broom stick or similar object over the feet and then over the hipbones when lying face up and then face down, it is possible to determine if the pelvis is rotated as the right hipbone tends to appear higher than the left.
3 Drills To Practice Correct Running Hip Posture
Put your hip position to the test with these brief exercises and distinguish between an anterior and neutral pelvic tilt by experiencing the contrast.
1. Standing Glute Engagement Drill
While standing in a straight line, squeeze your buttocks to activate your glutes. You will notice your hips move forward and your pelvis will lock into position.
Conversely, attempting to activate your glutes when your back has an anterior pelvic tilt requires more effort. Likewise, assuming a bad posture such as standing with one hip tilted to the side as if you’re standing in a queue at a grocery store makes it challenging to activate and contract your glutes on either leg.
Perform this exercise several times to develop an understanding of the contrast between a neutral and anterior tilt.
2. Hollow Body Hold Drill
By practicing engaging your glutes in the same way, this drill will also strengthen your core. As a result, your pelvis will remain stable during running and prevent an anterior tilt, ultimately keeping you safer while running.
- Lay on your back on the ground
- Bring your knees up to your chest
- Extend your arms out at your sides with palms facing up
- Press your low back strongly into the ground—you’ll feel the curve of your lumbar spine straighten out
As you assume this posture, observe how pushing your lower back towards the floor secures your pelvis in the neutral position we previously exercised with the contraction of the buttocks. Upon reclining back onto the ground, you will sense the return of the curvature in your back.
We do not intend to eliminate the natural arch in your back, rather, we aim to reduce the exaggerated anterior tilt by returning to a neutral position.
This is how you can increase the difficulty level of the exercise:
Extra Challenge
- From the lying position with your back pressed firmly into the ground, extend a single leg out at a 45-degree angle, with your quads tight
- Extend the opposite arm out above your head
- Play with extending both legs or both arms, or arms and legs simultaneously to find the right amount of difficulty
To make the most of this exercise, it is crucial to maintain a neutral pelvis and engage your core. If your back is lifted off the ground while your arms and legs are stretched out, the drill will not be effective. If you notice your back arching or your core muscles relaxing, tuck your knees in and keep your arms by your sides. Gradually increase the difficulty by extending one arm or leg at a time.
Don’t forget to BREATHE!
Concentrating on keeping proper form and strong core muscles during this exercise may lead you to unintentionally hold your breath. However, it is important to note that holding one’s breath during running drills is not recommended, as it can lead to negative consequences.
To optimize results, our suggestion is to do this exercise for 10 breath cycles rather than a specific duration. Each breath cycle involves inhaling and exhaling. If you want to ramp up the difficulty, use only your nose for breathing to further involve your core and diaphragm. For one week, try incorporating this drill before and after your run to improve your hip posture while running.
3. Running Awareness Drill
The ultimate exercise will integrate your hip position practice with the actual run, enabling you to experience the same sensations. Although it is a good starting point to practice individually, it is crucial to apply it during the run as well.
- Start off with 10-20 running in place steps with an arched low back
- Think of your pelvis tipping forward in that anterior position.
- Next, squeeze your glutes and engage your core as you practiced during the first drill
- You should notice your hips drive forward as before, moving front anterior to neutral tilt.
The key point to remember is to visualize running with your hips pushing forward, as if your buttocks were tightened at all times. This forward hip movement will maintain a neutral pelvis and lead to a strong posture while running. It will require a sustained effort to alter your running style, thus ensure to persistently practice these exercises and observe the enhancement in your running technique.
Hip Exercises for Better Alignment
While lying on your back, keep both legs on the ground and bend your right leg. Draw it towards your chest and wrap your hands around the thigh. Generate mild resistance and hold the position for 10 seconds while pushing away with your leg. Then, shift your hands in front of your knee and once again create a bit of resistance while pushing your leg towards your chest for another 10 seconds.
Assume a supine position with your knees bent at a 90-degree angle and place a block or pillow in between them. Gradually lower your knees to the right, ensuring that both shoulders remain on the ground. If your shoulder lifts up, it indicates that you have exceeded the limit. Come back to the center and turn towards the left.
leg inwards Repeat for desired number of repetitions For leg lifts, lay on your back with arms by your side and legs straight Lift one leg up towards the ceiling, keeping it straight Lower back down and repeat with other leg for desired number of repetitions. Both exercises help improve hip strength and can be incorporated into your regular workout routine.
You will perform the second exercise while lying on your side. Raise your upper leg and at the same time, turn your knee towards the sky. While lowering, twist your knee downwards, maintaining complete straightness in your leg.
Assume the Scorpion Stretch position by lying on your stomach and extending your arms to create a T shape. Gradually elevate your left leg and turn it towards the center of your body until it reaches the ground on the right side. Return to your original position and execute the same movement on the other side. This exercise is beneficial for your lower back, but it’s advisable to proceed with caution at the beginning.
What Else Will Help Resolve ITB?
IT Band or Knee pain cannot be solely attributed to hip rotation; weak hips and glutes are also significantly responsible.
To succeed, it’s important to identify a small set of actions that you can perform regularly and that you can genuinely experience.
