Train for Your Next Run with Physical Therapy

Run training

Running-related injuries can make your daily routine harder. These injuries make it difficult not only to run but to walk, stand or even move your leg or injured joints. Many of these injuries can be avoided by running training from a physical therapist.

Many people think of physical therapy regarding injury recovery, but it can be used for injury prevention as well. An injury is unpredictable and may occur no matter what you do to try to prevent it, but you may reduce your chances of injury with running training from a physical therapist.

If you have a specific medical condition, history of injury or simply want professional advice before running, a physical therapist will help you develop a custom training plan.

Useful running training exercises to help prevent injury

A custom plan is best for determining a personal training plan for running. However, most people can benefit from the following exercises:

  1. Hip flexor stretch – Tight hips prevent full leg extension when running. To stretch your hip flexor muscles, take a kneeling position and step your right leg out in front of you. Your right leg will be bent, and you may need to wiggle your right foot farther away from you to get a good stretch. Now, move your hips forward, making sure that your right knee doesn’t go past your right toes. Hold this for about 30 seconds and then switch legs.
  2. Calf and quad rolls – Using a foam roller on your calves and the front of your thighs helps improve your circulation. This is beneficial before and after your run for warming up and cooling down your muscles.
  3. Squats – Squatting helps strengthen the variety of muscles that you use for running. You may squat with the weight of some light dumbbells, but you can also get results using only your bodyweight. You don’t need to do squats every day of the week. Three times a week for a few sessions of 10-20 squats should help strengthen your legs.
  4. Lunges – As with squats, you don’t need to do lunges every day. Three sets of ten lunges for each leg, 2-3 times a week should help you strengthen leg muscles and ligaments, especially those surrounding your knees. Try doing side lunges as well to exercise parts of your muscles that may be ignored in standard forward lunges.

Developing a personal plan for running training

If you’d like to start training for running with the help of a physical therapist, then contact the team at Advent Physical Therapy for an appointment. Our team is dedicated to helping your body perform at its peak. Visit us at one of our 13 different offices located across West Michigan.