Tuesday, April 26, 2016

Running + Improper Warm Up/ Stretching = INJURY!

With the weather warming up, there is nothing better than getting outside for a great run!  Unfortunately that can lead to the aches, pains, sprains, pulls, associated with running.  Proper warm up and stretching, as well as some other little tips and tricks, can help keep the pain at bay so you are on your way!

- Warm up and build up to higher intensity running such as speed work or hills.  This increases blood flow to muscles and reduces the risk of injury

- Stretch lightly before a run, but more so after.  Stretching a warmer muscle is more effective and research shows stretching after exercise is more successful at lengthening tissue.  This reduces injury risk as well

- Using a foam roller or stretch stick after running can also provide a little "micro-massage" and has been shown to reduce post exercise soreness and can reduce muscle irritation that leads to nagging injuries that will hold you down this season!

Even if you follow these steps, injuries can occur for runners of all skill levels.  Symptoms of these types of injuries can include:

- Pain during, after, or at the beginning of a run
- Stiffness in a joint or muscle
- Swelling
- Weakness in a muscle
If you have any of these symptoms, call one of our physical therapists for a free consult to check it out!  The sooner you address an injury, the faster we are able to get rid of it! We are experienced at evaluating and treating runners to get you on your way after your injury as quickly as possible.

 PTW’s Jim Fagnani, DPT is the clinical supervisor of our West Norriton office.  For an initial evaluation, call for an appointment today at 610-630-0101 for an appointment as soon as possible, no prescription needed!  Our use of specialized manual techniques, modalities, and treatment regiments will help reduce inflammation and scar tissue, restore strength, and improve range of motion.  Also, use of the Alter G anti-gravity treadmill at our locations can provide a more efficient rehabilitation; keeping you running pain during your treatment.  This works hand in hand with your recovery, allowing pain free return to sport, but also prevents loss of cardio-vascular conditioning, among other positives!