Running

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3 Common Running Mistakes that Can Lead to Pain

As a Doctor of Physical Therapy with advanced education specifically in running biomechanics, I see some common running mistakes that contribute to low back pain, knee pain and/or ankle pain. The three that I see most often are overstriding, bounce, and compliance.

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Standing on Two Feet: Balance Training Progression Exercises

In last week’s blog post about Balance from the Ground Up, we provided a simple exercise for opening up and providing proprioceptive input to the feet. This week, I am building on that foundation with a series of deceptively simple exercises that you can do to improve your proprioception while developing foot, ankle and calf strength.

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Balance from the Ground Up: Start with Your Feet!

Did you know that each of your feet has 26 bones, 33 joints and more than 100 muscles, tendons and ligaments? And you have more than SEVEN THOUSAND nerve endings in each foot? The foot provides both important structural support for our balance and a ton of subconscious information for our brain about where we are in space and how to organize our movement.

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As a New Mom, When is the Ideal Time to Start Running Again?

Although many articles commonly warn new moms that running too early postpartum can cause various complications and is not advised, this does not apply to every woman across the board. Every woman’s body is different and each will not only have a different recovery process, but also variations in their previous baseline of running prior to giving birth.

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I Signed Up For My First Triathlon, But I’ve Never Actually Trained For Swimming. Where Do I Start?

Congrats, signing up for an Olympic-distance triathlon takes bravery! It also keeps you accountable to actually train to swim 1.5km (0.93 mi), bike 40km (25 mi), and run 10km (6.2 mi). Typically the hardest activity to train for is swimming, because it's where most people have the least amount of experience. In this blog article, there are some tips to help prepare you for the swimming portion of the race, as well as some tips on what to avoid.

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The Prerequisites of High Intensity Interval Training (HIIT)

Many people walk into our physical therapy office with injuries from sports or exercise classes where they participate in activities that are too advanced for them. A main example of this is when people participate in High Intensity Interval Training (HIIT) exercises. Now, don’t get me wrong, I think that HIIT is a great form of exercise. There’s actually very few forms of exercise I don’t approve of. The exercise isn’t the problem, it’s the individual’s preparedness for it. Do they have the prerequisite strength and motor control for those fast paced movements.

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How Do I Know If A Stretch Is Good For Me?

“I think I just need some stretches.”‍This is a comment I hear all the time when people come in for an evaluation. When I ask, “What stretches have you been doing?” They typically describe or show me a collection of stretches they’ve been doing for weeks, months or years. My follow up question is: “Do those stretches seem to help your condition?” Most people express uncertainty when presented with this question. They feel like their stretches help but they’re curious why, if they’re helping, their condition continues to worsen.

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As A Triathlete, How Do I Avoid Neck Pain When Riding My TT Bike?

As any triathlete knows, riding a Time Trial (TT) bike is not the most comfortable position to maintain for 5, 10, 56, 112 miles or more. First and foremost, please get a good fit from a highly regarded certified bike fitter. Fitters can get certified through a variety of organizations such as: International Bike Fitting Institute, Retul, Wobble-Naught, FIST, etc. It is easy to get lost in a sea of bike fitters, so find a fitter affiliated with a local tri club or cycling team where you can ask around about the fitters expertise & experience. Creating a team of a PT, coach, and bike fitter is the ideal scenario for injury prevention.

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5 Exercises to Help You Return to Running Postpartum

So you just had your 6-week postpartum check-up and have been medically cleared for exercise for your doctor. That’s great news! ‍If you were a runner before giving birth, I’m sure you're eyeing your running shoes and feeling eager to get back out there.‍ But not so fast!...

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SMART Goals and "Why I CAN"

When you begin an exercise routine, it is helpful to develop a goal for yourself so that you stay on track. When making your goals, keep them simple, achievable and SMART. When goals are SMART, they give you the opportunity to make a concrete plan. SMART is the acronym for all components of a well-planned goal.

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