Are you an avid runner looking to take your training to the next level? Do you experience pain or discomfort while running that hinders your progress? If so, you may benefit from the expertise of a physical therapist. Running is a high-impact sport that can take a toll on your body, but with the right guidance and support, you can hit that next PR, run for fun and achieve your goals. In this article, we’ll share tips and tricks from our running physical therapist to help you overcome common running challenges, prevent injuries, and improve your overall performance. Whether you’re a beginner or a seasoned runner, these insights can help you take your training to the next level and keep running into your 40s, 50s and beyond.
Common running injuries and how physical therapy can help
Running is one of the most common forms of exercise, but it can also be hard on your body. It’s not uncommon for runners to experience aches, pains, and even injuries. Some of the most common running injuries include shin splints, plantar fasciitis, IT band syndrome, and runner’s knee. While these injuries can be frustrating, they are often preventable with the help of a physical therapist.
Physical therapists are experts in the musculoskeletal system and can help you identify and address the root cause of your pain or injury. They can develop an individualized treatment plan that includes exercises and stretches to improve your strength, flexibility, and mobility. They can also provide hands-on techniques such as massage and manual therapy to help relieve pain and improve function.
If you’re experiencing pain while running, don’t ignore it. It’s important to address the issue as soon as possible to prevent it from getting worse. Working with a physical therapist can help you get back to running pain-free and prevent future injuries.
Benefits of working with a physical therapist for runners
Working with a physical therapist can have many benefits for runners. Not only can they help you recover from injuries and prevent future ones, but they can also help you improve your overall performance. Here are some of the ways that physical therapy can benefit runners:
Individualized treatment plans
Physical therapists don’t take a one-size-fits-all approach to treatment. They will assess your unique needs and develop a treatment plan that is tailored specifically to you. This can help you achieve your goals more quickly and effectively. (this saves you from trying to diagnose yourself using “Dr Goggle” and weeks and weeks of doing random Youtube exercises)
Improved mobility and flexibility
Running requires a lot of mobility and flexibility. Physical therapists can help you improve both through exercises and stretches that target specific muscles and joints. This can help you run more efficiently and with less risk of injury.
Pain relief
If you’re experiencing pain or have a nagging ache that keeps coming back even after resting, a physical therapist can help you identify the root cause and provide hands-on techniques to relieve it. They can also provide exercises and stretches to help prevent the pain from returning.
Improved running form
Proper running form is essential for preventing injuries and maximizing your performance. Physical therapists can help you identify areas where you can improve your form and provide exercises and stretches to help you do so.
Injury prevention
Preventing injuries is key to being able to run consistently and achieve your goals. Physical therapists can help you identify areas where you may be at risk for injury and provide exercises and stretches to help prevent them from occurring.br/>br/>
Pre-run warm-up exercises recommended by physical therapists
Warming up before a run is essential for preventing injuries and preparing your body for the workout ahead. Here are some pre-run warm-up exercises recommended by physical therapists:
Leg swings
Stand facing a wall or a sturdy object for balance. Swing one leg forward and backward, then side to side, for 10 reps each. Repeat on the other leg.
Lunges
Take a big step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up and repeat on the other leg for 10 reps each.
Butt kicks
Jog in place while kicking your heels back to touch your butt. Do this for 30 seconds to a minute.
High knees
Jog in place while lifting your knees up to hip height. Do this for 30 seconds to a minute.
Walking hamstring stretch
Take a step forward with one leg and straighten it while keeping the other leg bent. Reach forward with your hands toward your toes. Hold for 10-15 seconds, then repeat on the other leg.
These exercises can help prepare your muscles and joints for the demands of running and reduce your risk of injury.
Post-run cool-down exercises recommended by physical therapists
Cooling down after a run is just as important as warming up. Here are some post-run cool-down exercises recommended by physical therapists:
Walking or jogging
Gradually slow down your pace and walk or jog for 5-10 minutes to bring your heart rate back to normal.
Standing quad stretch
Stand with your feet hip-width apart and bend your left knee to bring your foot to your butt. Hold onto your ankle with your left hand and hold for 10-15 seconds. Repeat on the other leg.
Seated hamstring stretch
Sit on the ground with your legs straight out in front of you. Reach forward with your hands toward your toes. Hold for 10-15 seconds.
Standing calf stretch
Stand facing a wall or a sturdy object for balance. Place one foot behind you with your heel on the ground. Lean forward toward the wall to stretch your calf. Hold for 10-15 seconds, then repeat on the other leg.
Foam rolling
Foam rolling can help release tension in your muscles and improve your mobility. Roll out your quads, hamstrings, calves, and IT band for 20-30secs each.
These cool-down exercises can help prevent muscle soreness and stiffness and promote recovery.
Importance of stretching for runners and recommended stretches
Stretching is an important part of a runner’s routine. It can help improve your flexibility, reduce your risk of injury, and promote recovery. Here are some stretches recommended by physical therapists for runners:
Hip flexor stretch
Kneel on one knee with your other leg bent in front of you. Lean forward to stretch your hip flexor. Hold for 10-15 seconds, then repeat on the other leg.
IT band stretch
Cross your right leg over your left and lean to the right to stretch your IT band. Hold for 10-15 seconds, then repeat on the other side.
Quad stretch
Stand with your feet hip-width apart and bring your right heel to your butt. Hold onto your ankle with your right hand and hold for 10-15 seconds. Repeat on the other side.
Hamstring stretch
Sit on the ground with your legs straight out in front of you. Reach forward with your hands toward your toes. Hold for 10-15 seconds.
Calf stretch
Stand facing a wall or a sturdy object for balance. Place one foot behind you with your heel on the ground. Lean forward toward the wall to stretch your calf. Hold for 10-15 seconds, then repeat on the other leg.
Including stretching in your routine can help keep your muscles healthy and prevent injury.
Quick Post Run Foam Roller Routine
How to incorporate strength training into your running routine with the help of a physical therapist
Strength training is an important component of a runner’s routine. It can help improve your running form, prevent injuries, and increase your overall performance. Here are some tips for incorporating strength training into your running routine with the help of a physical therapist:
- Pick up heavy stuff! aka strength training
This area can be challenging because a lot of runners think running itself strengthens their legs or lifting heavy weight will bulk them up and slow them down…but that is far from the truth!
- Work your glutes and core
Your glutes are also important for maintaining good running form and preventing injuries. Incorporate exercises like squats, lunges, and hip bridges into your routine. If you are a newbie begin with bodyweight then progress to weights. Your core muscles are essential for maintaining good running form and preventing injuries. Incorporate exercises like planks, side planks, and Russian twists into your routine.
- Don’t neglect your upper body
While running is primarily a lower-body exercise, your upper body also plays a role in maintaining good form. Incorporate exercises like push-ups, rows, and overhead presses into your routine.
Working with a physical therapist can help you develop a strength training routine that is tailored specifically to you and your running goals.
Tips for proper running form and avoiding injury
Proper running form is one aspect that can assist you in becoming a more efficient runner and maximizing your performance. A good running physical therapist will actually watch you run and/or perform a video running analysis. Here are some tips for maintaining good form while running:
- Keep your head up
Look straight ahead, not down at your feet. This will help you maintain good posture and prevent neck and shoulder pain.
- Keep your shoulders relaxed
Don’t tense up your shoulders. Keep them relaxed and down, away from your ears.
- Land softly
Don’t overthink here…you shouldn’t sound like a herd of elephants when you land! : )
- Aim to keep your arms at a 90-degree angle
Your arms should be at a 90-degree angle and swing naturally by your sides. Don’t cross them over your body.
- Increase your mileage slowly
Don’t try to increase your mileage too quickly. But what is too quickly? With a good return to run or custom program designed by your running physical therapist you won’t have to guess! They are a guide to increasing or adjusting your program accordingly. But generally, increase by no more than 10% per week to prevent overuse injuries.
By following these tips, you can maintain good form and reduce your risk of injury while running.
Recommended resources for finding a physical therapist specializing in running
If you’re interested in working with a physical therapist to improve your running, there are many resources available to help you find one. Here are some recommended resources:
American Physical Therapy Association (APTA)
The APTA has a “Find a PT” tool on their website that allows you to search for physical therapists in your area by specialty, including sports and orthopedic physical therapy.
Road Runners Club of America (RRCA)
The RRCA has a “Find a Coach” tool on their website that allows you to search for certified coaches in your area. While not all coaches are physical therapists, many have a background in sports and exercise science and can provide valuable guidance and support.
Local running stores
Many local running stores have relationships with physical therapists and can provide recommendations.
Word of mouth and online searches
Ask other runners in your community if they have worked with a physical therapist and if they would recommend them. And of course do an online search for running physical therapist in your area.
By working with a physical therapist who specializes in running, you can get the expert guidance and support you need to take your training to the next level.
Conclusion
People run for many reasons including to help their mental health, stress relief, weight management, or to compete and challenge themselves! With the help of a physical therapist, you can overcome common running challenges, prevent injuries, and improve your overall performance to keeping running for life. By incorporating pre-run warm-up exercises, post-run cool-down exercises, stretching, and strength training into your routine, you can maximize your potential and achieve your personal best. Don’t let pain or discomfort hold you back from achieving your running goals. Work with a physical therapist to get the expert guidance and support you need to succeed.
