Running is one of the most popular forms of exercise in the nation, with about 50 million Americans running/jogging. Running 5-10 min a day can help reduce the risk of heart attack, stroke, cardiovascular disease… BUT this does not mean you should run every day. There are checks and balances to prevent injury. 82% of runners get injured. Wow, that’s a lot of runners getting injured. Most common injuries include runner’s knee/knee pain, plantar fasciitis, iliotibial band syndrome/ITB pain, hamstring strains, medial tibial stress syndrome/shin splints, and Achilles tendonitis. Most injuries are due to overtraining, training error or overuse. This can be due to decreased core/proximal hip strength, impaired flexibility affecting joint range of motion, increasing weekly mileage too quickly, not resting enough to allow for tissue healing, and poor running mechanics.
Questions many people ask are …
How do I start? You can start running/jogging with a Couch to 5K program. Typically, it begins with a walk/running program that gradually increases your running time and decreases your walking time. There are many programs out there. Just make sure you listen to your body.
What shoes should I buy? Most times, going to a running store helps you purchase the correct type of shoes, but sometimes you need more than just a foot assessment. Your running form and proximal hip/core strength can affect the way your foot hits the ground. Sometimes having a trained physical therapist or running coach assess your run helps determine the best type of running shoe for you.
Should I stretch? Yes, stretching should be an important part of your workout. Start with dynamic stretches and end with static stretches. Tight muscles can limit your joint range of motion and affect the way your muscles work. Unfortunately, most people do not know how to stretch correctly. This includes improper form, not holding the stretch for long enough, and not stretching the correct muscles.
Can a physical therapist help me? Yes! A physical therapist can help support your running goals in many ways. This can include performing a strength and range of motion evaluation, performing a running analysis to help improve your form, and helping you create a running program to see areas that should be addressed with cross-conditioning, perform a running analysis to help improve your form, and help you create a running program as well as many other ways. You do not need a referral from a doctor to see a physical therapist. You can also see one without an injury occurring as a way to prevent injuries!
What happens if I get injured? It is important to allow your injury to rest and heal. Most runners have a difficult time with this. We often get back too early, too fast, too hard. This will lead to reinjury. If the injury continues to return or is not alleviated, you may benefit from a physical therapy assessment to determine possible causes and how to manage your injury. Aligned Physical Therapy is here to help!
