Now on our website- The Newsletter Archive!  We have recently added the newsletter archive back to the website, which, in addition to our injury guide, gives great information on common injuries and illnesses.

 

As some of you know, CPAT has recently acquired the Wii and WiiFit balance board to add a little extra fun and challenge to many of our pt's programs.  The system is great for keeping the interests of some of our younger clientele, but you'll often see some of "more mature" patient's trying their skills at activities like golf or bowling while standing on one leg, a balance board, or some other interesting contraption we come up with!

 

Currently we have the Wii at the Columbia Supreme office, but look for it to be added to other offices in the near future!

Whether you are simply running for exercise, training for a race, or preparing for a sport that necessitates running, a few things should be taken into consideration for optimum performance.
 
First, make sure you have good running shoes.  If you are not sure which shoe is right for you, go to a local running store and get fitted for one.  One rule is to replace your shoes every 300-500 miles. But this varies per individual. For example, a person that is heavier or strikes the ground harder than average may have to replace their shoes more frequently than others. 
 
Now you are ready to get started.
A good warm-up is perhaps one of the most important things you can do to avoid injury and improve your performance.
Instead of your traditional warm up- try a dynamic one.  Dynamic movements/stretches help prepare your neuromuscular system for the activity that you are about to do.  This can result in enhanced performance and less injury.
 
Listed are a few dynamic stretches that are beneficial to runners. Do each of these activities over about 15 feet. Do 2 times each.  These stretches do not need to be held for longer than 1-2 seconds.
1. Knee hugs - Walk forward lifting your knee high as if marching. Use your arms to pull your knee up to your chest. Alternate each leg with each step.
2. Walking lunges - Do a forward lunge with each step. Feel the stretch in your hip flexor (front of hip) for the back leg.
3. Twist Grabs - Walk forward, pulling your shin toward your chest with your knee rotated outward (your shin should be parallel to the ground). You should feel a stretch in your buttocks muscles.
4. Backwards running
5. High knees - Run while bringing your knees up as high as possible.
6. Butt kicks - Run, trying to let your heel touch your buttocks with each step.
7. Heel Walking - Walk on your heels. Pay particular attention to not have your forefoot touch the ground. You should feel a good stretch in your calf muscles.
8. Toe Walking - Walk on your toes, taking care to not touch your heels to the ground. You should feel a good stretch in your shins and the tops of your feet.
9. Carioca - While moving sideways, the trail foot crosses in front of the lead foot. The lead foot then moves ahead of the trail foot. The trail foot then crosses BEHIND the lead foot, etc. Let your arms swing freely. Make sure to get good trunk rotation while doing this. Your arms should be swinging in the opposite direction of the lead leg.
 
OK, now that your all warmed up, start running! If you havent run in a long time, try just starting at half of what you used to do and see how you feel the next day.  You don't want to be too sore.  Gradually increase the distance each week by about 10-15% until you feel you are getting a good workout or notice some muscle soreness the next day. Stay at that level until you no longer notice any soreness, and gradually increase again. You can injure yourself if you push yourself too quickly.
 
After your run, cool down. Jog or walk until your heart rate slows down. Now is a good time to do some traditional calf, quadriceps, hamstring, glut, and adductor stretches since your muscles are all warmed up.
 
Do not ignore pain! If you notice pain that is not resolving, do not continue to run through it.  Symptoms may worsen which can limit further running.   See your doctor or physical therapist, or contact us at Chesapeake Physical and Aquatic Therapy. We can help you figure out what steps would be best for you to get back to running.