Running is a high-impact sport that can cause injuries if not properly trained and cared for. A Physical Therapist (PT) can help prevent injury by offering various services.
They will assess your running form and create a tailored training and injury management plan. This may include proper warm-up stretches, strengthening exercises, mileage periodization, and an exercise schedule.
Strength
Strength training helps runners improve their running form and efficiency, prevent injury, aid weight loss, and sculpt the body. It also teaches them about progressive overload, which forces muscles to adapt and grow stronger over time.
Running often focuses on lower-body exercises in the gym, but strength training for the upper body also benefits runners. A strong core, upper back, and shoulder muscles help runners maintain proper posture throughout their runs.
Stability and core strength can also help to reduce common running injuries such as runner’s knee, shin splints, Achilles tendonitis, and hip flexor tightness. Anti-rotation exercises like the Pallof press are beneficial for building core strength by maintaining neutral spine alignment during workouts.
Flexibility
Flexibility is essential for running success. It helps your body move efficiently, which results in more power when pushing off the ground and fewer injuries.
However, flexibility can also put you at greater risk for injury if your muscles and tendons become excessively loose and plastic. Think of it like a rubber band model: if your muscles and tendons are too loose, they could tear or crack over time.
According to a 2009 study, runners with lower flexibility are at greater risk for injury because they struggle to maintain proper body position during exercise. This can result in an unsteady gait and poorer running economy.
For improved flexibility, runners should incorporate dynamic stretches before and after their runs. Doing this allows their bodies time to recover after exertion.
Mobility
Mobility is the capacity to move your joints freely and efficiently, which makes it essential for injury prevention.
If you can do a slow windmill with your arms overhead and your shoulder moves freely through its range of motion without experiencing pain, then your shoulder has mobility.
But if you find it difficult to perform the same exercise, it could indicate a problem with your shoulder mobility and control. To improve performance and reduce injury risk, runners should perform mobility exercises before every run.
Running enthusiasts should incorporate mobility exercises into their post-run recovery routines. For instance, they could do a head-to-knee seated forward fold or standing quadriceps stretch to increase the range of motion before each run.
Injury Prevention
Running is a popular, convenient, and relaxing form of exercise. Unfortunately, running can become dangerous for your health if you don’t take certain precautions beforehand.
A qualified mobile physical therapist can help you avoid injuries in this sport. They’ll evaluate your running ability and design a program to strengthen strength, stability, and flexibility.
They’ll also help you understand your body’s capacity for weight bearing, which may differ depending on your individual experience and training level.
Unfortunately, musculoskeletal system injuries are quite common and may be caused by a variety of issues. When runners experience pain in their joints, it’s often an indication that something is amiss; thus, seeking professional medical assistance should always be their first port of call.
If you want to learn more about how physical therapy can benefit runners or if you’d like to schedule an appointment, visit our home page or contact us today.
