Injury Prevention for the Runner: Boise Physical Therapy @ State Street
TAI Boise State Street Physical Therapy is dedicated to helping runners stay injury-free while meeting their running goals.
Running Injury Prevention Tips
- Avoid Increasing Training Variable(s) > 10% (distance, pace, hills, speed)
- Work on Your Technique
- High cadence 90 RPM
- Use good posture (lift sternum up, maintain a level pelvis, avoid rounding shoulders)
- Shorten your stride (foot should strike under you)
- Avoid excessive up/down movements (Run Smooth)
- Strengthen 1-2x/wk
- Stretch After you Run
- Treat Acute Injuries with R.I.C.E.
- Rest, Ice, Compression, Elevation
- Gentle/Pain-Free stretching 24 hours after injury
- Running with an Injury:
- Use the Run:Walk technique
- Stretch frequently after runs
- Don’t try for a personal record
Download PDF
If you are not getting better or want to improve your biomechanics, schedule an appointment.
Running Stretches and Strengthening Exercises
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Strength training and flexibility can play a very pivotal role in the success of a runner. It can also play a very important role in maintaining an injury-free body while training. TAI Boise State Street PT has compiled a series of strengthening exercises and stretches that are geared specifically for the runner. Please view the PDF for these exercises. ALL exercises and stretches should be done PAIN-FREE. Please contact your physical therapist if you have any questions.
Run Strong – Strength Training For Runners
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Appropriate strength training can:
- Increase running efficiency
- Decrease injury risk
- Improve muscular endurance
- Increase speed and power
Instructors
Holly Paquette, MS, ACSM Certified Trainer, Avid Runner
Jessica Smith-Blockley, DPT, OCS, CSCS
Where
Therapeutic Associates Boise Physical Therapy
1520 W State St, Suite 210
When
Wednesdays: 6:30 PM – 7:30 PM
February 24th – April 4th
Cost
$50 for 8 total sessions
Registration required:
208-336-8433
boiseptstate@taiweb.com
Injury Prevention for the Runner