Running Packet to Avoid Injury and Perform Better Created by Physical Therapists
Are you a runner looking to avoid injury and perform better? Physical therapists at Physical Therapy & Sports Medicine Centers (PTSMC) have put together a running packet that includes information on running form, exercises and stretches, common running injuries, and nutrition for running.
Running is a great form of exercise, but it can also place stress on the body due to its repetitive nature. That’s why common injuries like Achilles tendinitis, IT Band Syndrome, and plantar fasciitis can occur if runners aren’t preparing for their runs with appropriate footwear, gradual increases in intensity and duration, cross-training, and stretches to relieve tight muscles. This packet breaks down a LOT of information and demonstrates exercises and stretches for runners.
Some of our biggest tips to avoid injury include:
- Make sure to pick appropriate footwear for YOUR feet. Everyone’s feet are shaped differently and need different levels of support. Toss out your old, worn-out running sneakers. Generally, you should replace your running shoes every 300-500 miles.
- Complement your running program with strength training. Strengthening the muscles will allow them to handle stress better.
- Gradually increase your training and include a dynamic warm-up and cool-down. Check out the packet for some inspiration of dynamic warm-up exercises, static stretches, and muscles to loosen up with a foam roller or massage gun.
This running packet is completely free to download and is just a starting point for runners – if you’re experiencing any aches or pains or want to lower your injury risk, make sure to give one of our clinics a call! We love working with runners to keep them injury free and performing their best.
*As always, consult your physical therapist or physician with questions or concerns, and before starting any new fitness regimen; we are here to help and guide you!