5 Sure-FIRE Ways to Stay Pain Free with Running
By
Drs. Mark and Claire Rathjen, PT, DPT CSCS
CORE Physical Therapy
Omaha Ne
402-933-4027
1. Progressing Training and programming
It is important to make sure that you are training in a progressive manor appropriate to your fitness level. Make double sure to listen to your body, allowing for adequate recovery.
2. Mobility work
Flexibility work for the hips, hams, quads and ankles are vital to decreasing strain on joints, and allowing for a full adequate range of motion for a more efficient and symmetrical gait pattern.
3. Sports Specific strengthening for runners
Strength training will increase running economy and efficiency. Sports specific work for glutes, hips, quads in sports specific patterns and appropriate resistances are vital to staying injury free.
4. Balance work
Balance and stability work is very important to runners, as most of the gait cycle for runners is spent with one foot on the ground. Proper stability and balance training are also paramount for keeping the hips and knees aligned during running gait on variable terrain surfaces. This is even more IMPORTANT for trail runners.
5. Gait analysis
A proper gait analysis for symmetry and balance will help you stay injury free. If you have a deviation, you may not even know it, as your body is master of short term adaptations. Long term however, the body will do a poor job and putt stress on joints, tendons and ligaments to a higher degree than originally designed.
Any Questions on What to do? or HOW to do it?
CORE is owned and operated by Mark and Claire Rathjen, board certified Doctors of Physical Therapy, and certified Strength and Conditioning Coaches. They specialized in rehab and injury prevention in athletes in the Omaha Metro area and lead Physical Therapy with cutting edge full spectrum approach. They offer One-on-ONE coaching, gait assessment, rehab, and sports performance routines to all running athletes with which they work. At CORE, it is truly a
Multi Dimensional Approach!
Property of CORE Physical Therapy and Sports Performance, PC
17660 Wright st, Suites 9/10
Omaha, NE
68136
402-933-4027
