PTRehab_Your Guide to Running Smart

PTRehab_Your Guide to Running Smart

The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body INSIDE: Your Guide to Running SMART Ergonomics for Your Home Office Are You Wearing the Right Running Shoes? Exercise Essentials Immunity–Boosting Vitamin Burst Smoothie NS DE: ur Guide to Running SMART gonomics f r Your Home Office e You W aring the Ri ht Running Shoes? ercise Essentials munity–Boosting Vitamin Burst Smoothie

The Therapy Bulletin The Newsletter About Your Health And Caring For Your Bod Ergonomics for Your Home Office Find Out More Inside! The Therapy Bulletin The Newsletter About Your Health And Caring For Your B dy

Helping You Get Back to Life

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Running. It’s fun. It’s convenient. It’s easy. But sometimes, it hurts. While running is a great cardiovascular activity (and stress reliever!), there’s more to running than just running to remain pain-free and to increase the longevity of running careers. We have suggestions to incorporate into your weekly running routine to prevent injury or to address those nagging aches and pains to hips, knees, ankles, or feet. YOUR GUIDE TO RUNNING SMART Medical Professional Building 555 W. Wackerly St, Ste 3600 Midland, MI 48640 989-839-4570 www.ptandrehab.com unning. It’s fun co venient. It’s asy. But ometimes, it hurt . While nning is a great cardiovascular ctivity (and stress reli ver!), there’s ore to running tha just running to remain pain-free a d to increase e longevity of running careers. W have suggestions to incorp rate int ur weekly running out e t prevent injury or to add ess those nagging ches and pains to hip , k ees, ankl or fe t. Center City 324 S Saginaw d Midland, MI 48640 989-631-3570 YOUR GUIDE TO RUN I G SMART

Coleman Family Center 991 E. Railway Coleman, MI 48618 989-631-3570

East End Building 715 E. Main St, Suite 2200, Midland, MI 48640 989-374-2222

ed inside) INSIDE: Your Guide to Ru ning SMART Ergonomics for Your Home Office Are You Wearing the Right Running Shoes? Exercise Essentials Immunity–Boosting Vitamin Burst Smoothie

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Tomove is to experience life. Our ability towork, to play with our kids, to compete at our best, to explore the world around us… movement is at the center of it all. Regardless of age or physical limitation, movement makes it possible for all of us to reach our greatest potential as humans. In this respect, our mission at PTRS is to help you get back to life. We work on optimizing and restoring movement and it is about more than personal health. It’s about transforming lives. One life at a time. Centered on YOU egardless of age or physical limitation, movement makes it possible f r all of us to reach u greatest potential s human . In this respect, our missi n at PTRS is to help you g t back to life. We work on optimizing and restoring movement and it is bou more than personal h alth. It’s bout ransforming lives. One life at a tim . Centered on YOU Tomove is to experience life. Our ability towork, to play wi h our kids, t compete at our bes , to explore the w rld around us… movement is at the cen er of it all.

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ability towork, to play with our kids, to compete round us… movement is at the center of it all. e for all of us to reach our greatest potential k to life. We work on optimizing and restoring rming lives. One life at a time.

www.ptandrehab.com The Therapy Bull The Newsletter About Your Health And Caring For

YOUR GUIDE TO RUNNING SMART

JUNE 2020 The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body Helping You Get Back to Life

YOUR GUIDE TO RUNNING SMART

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Mobility/Soft Tissue Work Having the necessary mobility of muscles and joints allows us to function through our body’s full range of motion to move more efficiently, decreasing undue stress to our muscles and joints. Limited mobility affects running technique leading to potential compensations that could also lead to injury. So what’s the best way to improve mobility? Static stretching? Foam roller? Both? There are pro’s and con’s to both, but the bottom line is both techniques will improve flexibility/mobility of muscles and joints. Static stretching feels good and is quick; however, it does not decrease risk of injury or reduce post-workout muscle soreness. Foam rollers can target specific areas of tension within the muscle, increase mobility, and decrease post-running soreness allowing for quicker recovery. The best areas to typically address prior to running include: glutes, hamstrings, quadriceps, and calves, avoiding rolling over any bony areas. Focus on tender spots or “knots” within the muscle 30-60 seconds per muscle group before and after running,

totaling four to eight minutes pre-and post- running. Don’t have a foam roller? The use of a lacrosse ball, tennis ball, massage stick, or rolling pin can perform the same function. Dynamic Warm-Up As tempting as it is to pop out of bed, tie up your running shoes, and run, a dynamic warm-up is key for injury prevention . Dynamic warm-ups increase your body’s core temperature and increase blood flow to your muscles, better preparing your body for running and exercise. Examples of dynamic warm-ups include: Inch worms, leg swings, Frankenstein’s, butt kickers, high knees, or walking lunges. Follow your foam roller program with a 5-10-minute light dynamic warm-up to get your heart rate up and your muscles primed for your run! Strength Wait, strength training? Like l ifting weights? YES! Resistance training not only builds strength, but it also makes muscles more efficient while running – meaning, muscles are using less energy

over the same distance during your run. Muscles that are more efficient become more resilient to injury, allowing for less stress to ankle, knee, and hip joints, which equals more pain-free running! Stronger muscles also improve power that gives the extra push at the end of a race to help enhance overall performance leading to potential personal records. Focusing on funct ional movements (such as squats, deadlifts, and lunges) utilizes multiple muscle groups per exercise that better carries over to running performance/injury prevention than isolated strengthening exercises. Performing one-legged variations of squats and deadlifts will also help improve overall balance and stability. These exercises help to increase gluteal (buttock) and hamstring (back thigh muscles) strength. The gluteals and hamstrings help propel our bodies forward while running, and weakness in these muscle groups often lead to compensations by overusing the hip flexors and quadriceps (front thigh muscles) causing the all-too-common hip and knee pain in runners.

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Core Stability The core is a general term referring to themuscles that help to stabilize our back, pelvis, and hips. While running with the alternating pattern of the arms and legs, a strong core will limit having too much rotation throughout the midsection of the body, allowing runners to maintain an efficient running technique for longer. Being able to run with an appropriate technique over a longer period of time not only decreases the risk for injury, but it also helps to improve performance! Many runners perform sit-ups or back extensions as a form of “core stability” exercise; however, these exercises only isolate specific muscle groups and can actually be more detrimental to low back health. A more integrated approach to core stability is by usingmultiplemuscle groups throughout the abdominals, low back, and hip muscles. Thesemuscles help tomaintain posture, as well as transfer energy to the legs, leading to less stress to the hips, knees, and ankles and more pain-free running. Four of the basic core stability exercises include the plank, side plank, bridges, and bird dogs. When performing these exercises, it is important to maintain the back’s natural curve without overly arching or overly rounding the back. Begin by doing one to two repetitions of these exercises holding for 20-30 seconds every other day and gradually increase to daily with increase in hold times. Being able to continue to breathe while (continued from outside)

Physical Therapy The primary risk factor for any injury is a history of a prior injury. A physical therapy evaluation focuses onmovement analysis to identify potential movement patterns, as well as mobility, strength, or stability deficits that could lead to injury. Whether seeking physical therapy for an active injury or for injury prevention, first time runners and veterans can benefit frommovement analysis to receive an individualized plan to help supplement training. Physical therapy offers manual therapy, exercise prescription, and education to address anymobility, strength, or stability deficits to return runners to pain-free running. Taking the time to focus on soft tissue work, strength, and core stability with adequate rest and recovery will help to keep those hips, knees, ankles, and feet pain-free and increase your performance! Call us to speak with one of our physical therapists about staying injury free. We can help you in-person at the clinic as well as by telehealth appointment.

executing these core stability exercises engages the diaphragm (the muscle that fills our lungs with air) and provides further core stability while mimicking breathing patterns while running. Recovery Many running injuries are the result of overuse and lack of rest and recovery days. Repetitively stressing our muscles, tendons, joints, and ligaments without appropriate, adequate rest will inevitably result in tissue breakdown and injury. Taking a rest day every seven to 14 days allows for tissue and metabolic regeneration leading to increased energy stores and stronger muscles, bones, and tendons that improve their resiliency to injury. Rest days may include focusing only on soft tissue mobility, taking a light walk, cross- training (cycling, swimming), participating in yoga, or another light activity to avoid overuse. While taking a rest day may feel like time away from training (detraining effects typically don’t occur until after two weeks rest), a day’s rest a week is always better than being sidelined for six weeks with an injury!

Refer A Friend! Who Do You Know That Needs Our Help?

Exercise Essential

Try this movement to stretch and relieve your back from pain.

Stretches Back

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REPEAT TRUNK FLEXION TO FLOOR Sit in a chair with hands- on thighs. Let your trunk drop toward the floor, using your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 3 times.

Do You Have Friends Or Family Unable To Do The Following:

� Move without pain � Bend & move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

If you know someone suffering with aches and pains, give the gift of health. Refer them to Physical Therapy & Rehab Specialists today. Pass along this newsletter or have them call us directly to schedule an appointment with us.

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Ergonomics for Your Home Office With all of us working from home, it can be difficult to find a comfortable workspace. It is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. When working from home, ask yourself, “how do I maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes: 1. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. 2. Make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. 3. Take time to exercise. Get up every 30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. 4. Try using a standing desk as opposed to a traditional sitting desk. Investing in a standing desk or alternate seating option can help in greatly decreasing the risks of cardiovascular disease, diabetes, and obesity, just by making your home office more ergonomically friendly!

Are You Wearing the Right Running Shoes?

Keep These Tips in Mind when Choosing Your New Kicks: 1.Have a Break-In Period. If you’re trying on shoes that feel heavy, stiff, clunky, or not “just right,” they likely are the wrong shoes for you. The right pair will feel comfortable as soon as you put them on: lightweight, cushioned, and balanced. 2.Keep Your Feet Level. If you feel your arches “tipping in” or “pushed out”, then the support is wrong for you. Too much support will restrict your foot and give the feeling you’re tipped out. Too little support may feel like your foot is caving in and give the tipped-in feeling. The proper pair will feel balanced and level. 3.Wear Shoes True to Size. Running shoes should have ample toe room, but secure from the ball of the foot to the heel. Your feet will splay out over time and it’s not uncommon to go up in size. Running shoes won’t break in, so they need to feel like they fit the second you put them on.

Immunity–Boosting Vitamin Burst Smoothie

Patient Success Spotlight

“Before coming to see Ben, I couldn’t play basketball, run, or do any sort of physical activity besides walking but even walking downstairs was a challenge. Now, I have resumed basketball and other physical activities after seeing Ben. Ben is great with his clients and knows how to push them without overdoing it. Thank you, Ben!” -M. G. “Before, I couldn’t play basketball, run, or do any sort of physical activity. Now, I have resumed basketball and other physical activities.”

INGREDIENTS • 1 cup fresh orange juice • 1/2 cup milk (coconut, almond, or substitute plain or vanilla yogurt) • 1/2 cup frozen strawberries • 1/2 cup mango

• 1/2 cup pineapple • 1 tsp freshly minced ginger (or more to taste) • Optional: 1-2 tsp raw honey; a handful of fresh baby spinach; 1-2 tbsp almond butter

DIRECTIONS Add the ingredients to a blender and blend on high speed until completely smooth, scraping down the blender as needed. Add a drizzle of honey or extra ginger to taste, pour into glasses, and enjoy. Bursting with healing Vitamin C, this hydrating smoothie will increase the infection-fighting ability of your immune system. fountainavenuekitchen.com/recipe/immunity-boosting-smoothie