Your Guide to RUNNING SMART
Core Stability The core is a general term referring to the muscles that help to stabilize our back, pelvis, and hips. While running with the alternating pattern of the arms and legs, a strong core will limit having too much rotation throughout the midsection of the body, allowing runners to maintain an efficient running technique for longer. Being able to run with an appropriate technique over a longer period of time not only decreases the risk for injury, but it also helps to improve performance! Many runners perform sit-ups or back extensions as a form of “core stability” exercise; however, these exercises only isolate specific muscle groups and can actually be more detrimental to low back health. A more integrated approach to core stability is by using multiple muscle groups throughout the abdominals, low back, and hip muscles. These muscles help to maintain posture, as well as transfer energy to the legs, leading to less stress to the hips, knees, and ankles and more pain-free running. Four of the basic core stability exercises include the plank, side plank, bridges, and bird dogs. When performing these exercises, it is important to maintain the back’s natural
curve without overly arching or overly rounding the back. Begin by doing one to two repetitions of these exercises holding for 20-30 seconds every other day and gradually increase to daily with increase in hold times. Being able to continue to breathe while executing these core stability exercises engages the diaphragm (the muscle that fills our lungs with air) and provides further core stability while mimicking breathing patterns while running. Recovery Many running injuries are the result of overuse and lack of rest and recovery days. Repetitively stressing our muscles, tendons, joints, and ligaments without appropriate, adequate rest will inevitably result in tissue breakdown and injury. Taking a rest day every seven to 14 days allows for tissue and metabolic regeneration leading to increased energy stores and stronger muscles, bones, and tendons that improve their resiliency to injury. Rest days may include focusing only on soft tissue mobility, taking a light walk, cross-training (cycling, swimming), participating in yoga, or another light activity to avoid overuse. While taking a rest day may feel like time away from training (detraining effects typically don’t occur until after two weeks rest), a day’s rest a week
is always better than being sidelined for six weeks with an injury! Edge Physical Therapy T he primary risk factor for any injury is a history of a prior injury. An Edge Physical Therapy evaluation focuses on movement analysis to identify potential movement patterns, as well as mobility, strength, or stability deficits that could lead to injury. Whether seeking therapy for an active injury or for injury prevention, first time runners and veterans can benefit from movement analysis to receive an individualized plan to help supplement training. Edge Physical Therapy offers manual therapy, exercise prescription, massage, and education to address any mobility, strength, or stability deficits to return runners to pain-free running. Taking the time to focus on soft tissue work, strength, and core stability with adequate rest and recovery will help to keep those hips, knees, ankles, and feet pain-free and increase your performance! Call us to speak with one of our healthcare professional about staying injury free. We can help you in-person at the clinic as well as by telehealth appointment.
www.myedgephysicaltherapy.com
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