that fills our lungs with air) that provides further core stability while also mimicking breathing patterns while running. Much like running, core stability requires little (if any) equipment and can easily be done anywhere before or after a run. Building core endurance needs to be a cornerstone in any running training program for less fatigue and improved form while running to decrease the risk of injury. 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. Stresses resulting in overtraining will be entirely different from beginner runners to the experienced, but the signs of overtraining remain the same. Signs include pain, excessive fatigue, decreased energy, depressions, lack of appetite, excessive weight loss, irritability, sleep difficulties, increased colds/illnesses, and increased incidence of injuries. 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! Recovery The primary risk factor for any injury is a history of a prior injury. A 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 physical therapy for an active injury or for injury prevention, first time runners to veterans can benefit from movement analysis to receive an individualized plan to help supplement training. Physical therapy offers manual therapy, exercise prescription, and education to address any mobility, strength, or stability deficits to return runners to pain-free running. Running is a great form of exercise with tremendous health benefits, but can at times lead to injury. 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! To speak with one of our physical therapists about staying injury free or managing an injury, please call us at one of our 4 convenient locations. Physical Therapy
Cherry Hill 856.874.1166
Sewell 856.582.3400
Haddonfield 856.616.8000
Garnet Valley, PA 484.800.8186
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