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 80-90 RPM
- Run Lightly
- Use good posture (lift sternum up, maintain a level pelvis, avoid rounding shoulders)
- Shorten your stride (foot should strike under you)
- Avoid hard heel strike
- 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
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If your sypmtoms persist and/or you want to improve your performance and 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.
Prevention and Treatment of the Iliotibial Band
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Iliotibial Band Syndrome (or IT Band Syndrome) is a condition that is commonly seen in runners. The chief symptom is pain on the lateral aspect of the knee joint (see anatomy below) and the onset is usually after the athlete increases their distance, starts hills, runs on a surface with significant camber (slanted) or a change in shoe wear.Runners with excessive knee hyperextension, knee varus (bow-legged) or valgus (knocked-knees) are predisposed to IT Band Syndrome. This condition is also present in runners with hard heel strike patterns.
“Runners 5″ Strengthening Program
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5 important strengthening exercises to prevent running injuries and improve performance. Fit these exercises in during your training season to help with your posture and keep you running pain free.
Run Strong – Strength Training For Runners
Appropriate strength training can:
- Increase running efficiency
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- Decrease injury risk
- Improve muscular endurance
- Increase speed and power
Instructors
Where
Therapeutic Associates Boise Physical Therapy
1520 W State St, Suite 210
When
no classes scheduled at this time
Cost
$50 for 8 total sessions
Registration required:
208-336-8433
boiseptstate@taiweb.com
Injury Prevention for the Runner
