Solutions: Run Injury Free

Exercise Essentials Try these exercises to help with aches and pains...

Helps decrease knee pain

Strengthens glutes

SQUAT Stand with good posture, feet are shoulder width apart Perform a squat by bending at the hip. Stop at the point where you can- not keep your lower back flat. Rise up by straightening at the hip. Repeat 2 sets of 10 reps.

CALF RELEASE (FOAM ROLLER) Sit with your calf on a foam roll. Roll your calf up and down on the roll. Stop on tight portions of the calf muscle to allow them to release. Repeat for a 30-60 seconds time period.

Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

We get you better faster!

When You Should Come In For Another Check-Up:

If you can’t do the following: � Move without pain � Bend and move freely � Balance confidently and securely

� If you have pain or soreness > 48 hours after playing sports

� Walk for long distances � Live an active and healthy lifestyle

Take Care Of Your Aches as Soon As They Start

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