For many runners, injuries can feel like an unavoidable part of the sport. But what if tweaking your form could help you stay pain-free? A recent study, published in the journal Medicina, revealed two common culprits behind running-related injuries (RRIs): forward head posture and a lopsided hip hike. Here’s how to fix these two issues in moments, and keep your runs injury-free and smoother than ever.
The study
The study analyzed the form of 155 runners, and researchers divided participants into two groups: those with a history of RRIs and those who had never been injured. Using simple video analysis, they measured elements like forward head posture (also called turtle neck), trunk lean, pelvic tilt and hip hike. The findings were clear: improper pelvic balance and excessive forward head posture were key predictors of injuries.
The study revealed that even minor misalignments can set off a chain reaction of strain throughout your body, leading to issues like patellofemoral pain syndrome or IT band syndrome. By addressing these subtle imbalances, runners can improve efficiency and reduce injury risk.
Head up, shoulders back
Forward head posture, where your head juts ahead of your shoulders, was significantly linked to injuries in the study. Imagine the strain on your neck and upper back as your head leads the charge during a run. It’s like running with a bowling ball dangling in front of you.
The fix: Keep your head aligned with your spine by looking about 10–15 feet ahead of you on the ground, not at your feet. Pretend there’s a string pulling the crown of your head upward, elongating your neck. Relax your shoulders to avoid tensing up. This simple adjustment will both reduce strain and improve your running efficiency.
Balance your hips
Hip hike—a tilt of your pelvis from side to side—was a major predictor of RRIs. A difference of just three degrees between your left and right sides could spell trouble. Often, this imbalance is tied to weak gluteus medius muscles, which destabilize your pelvis during running.
The fix: Strengthen your glutes with single-leg exercises like step-ups and lateral lunges. For a quick assessment, stand on one leg: if your hips tilt, you’ve found your weak side. Build up strength and flexibility in that area to balance your stride and reduce strain.
