RecoveryPT_Your Guide to Running Smart

RecoveryPT_Your Guide to Running Smart

JULY 2020 N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y

Join Us for Our FREE RUNNING WEBINAR! July 6 th at 7pm | via ZOOM

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RUNNING SMART YOUR RECOVERY PT GUIDE TO

ALSO INSIDE: Steer Clear of Back Pain • What Our Patients Say • Exercise Essentials: Relieve Low Back Pain & Strengthen Your Legs • Are You Wearing the Right Running Shoes? • FREE Running Webinar

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N E W S L E T T E R Y O U R H E A L T H I S O U R P R I O R I T Y

JULY 2020

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RUNNING SMART! YOUR RECOVERY PT GUIDE TO

The knee is the most complex part of the body. As a hinge joint, it is responsible for bearing weight and limiting movement to a back-and- forthmotion. The bones that make up the knee include the tibia (shin bone), the femur (thigh bone), and the patella (kneecap). These are all held in place by the knee joint and surrounded by ligaments, tendons, muscles, and menisci. Because of the complexities of the knee, sports and recreational activities (especially running!)

the knee is twisted or rotated in a way that it shouldn’t be, especially when your full weight is put on it. Both knees have twomenisci, which are C-shaped pieces of cartilage that cushion your tibia and femur. When a meniscus is torn, the surrounding areas can become painful, swollen, or stiff. The movement in your knee may also be limited, making it difficult to bend or extend the knee. Patellar Tendinopathy. This injury specifically affects the tendon that connects your patella to your tibia. That tendon is known as the “patellar tendon.” The patellar tendon works together with your quadriceps to allow you to run, jump, and kick. However, when the tendon experiences excessive overuse, it can become torn and inflamed, resulting in patellar tendinopathy. Those with patellar tendinopathy typically experience pain between the patella and tibia. You may only notice the pain while running or working out at first, but over time it can become more frequent and severe, interfering with daily activities. You can prevent patellar tendinopathy by strengthening your thighmuscles and improving your running technique with the help of a physiotherapist. Iliotibial Band Syndrome. Iliotibial (IT) band syndrome occurs frequently in runners, since it is caused by an excessive repetitive bending of the knee. The IT band is made up of a thick clump of fibers that run fromthe outside of the thigh, down the knee, and to the top of the tibia. IT band syndrome occurs when the

IT band becomes too tight, making it difficult to glide smoothly over the knee, and resulting in pain and swelling. IT band syndrome can be avoided by doing thorough stretches before a run, preventing the band from becoming too tight. If you are suffering fromany of these conditions, or you are experiencing knee pain in general, it is important to schedule a consultation with a physiotherapist. We will conduct a thorough physical evaluation to create a diagnosis and determine where your pain is stemming from. Afterward, we will create a customized treatment plan based on the needs of your diagnosis and the severity of your symptoms. Our treatment plans will incorporate both passive and active therapies for treating pain. Passive therapies are aimed at pain relief and healing, including specialized treatments such as manual therapy, ice and heat therapies, ultrasound, or electrical stimulation. Active therapies are aimed at increasing strength, flexibility, range of motion, and overall function. These include condition-specific exercises and stretches that will target the affected area and any areas that may be contributing to the pain. Wewill also provide an analysis of your running formalongwith restorative tips and techniques to avoid further injuries. Call us today at (917) 763-7825 to make an appointment or visit our website online at www.recoverypt.com.

can create a higher risk of injury. Why Does My Knee Hurt?

There are several knee injuries that can result from running. Some of the most common include: Hamstring Strain. Hamstring strains are common in athletes and can cause pain around the thigh or knee. Your hamstring is a group of three muscles that run along the back of your thigh and help in allowing you to bend your knee. One or more of these muscles can become strained, or even torn, through excessive use or injury. You can avoid hamstring tears by doing strengthening exercises of both the hamstrings and glutes, as theywork together to bearweight. Stretching your hamstrings and quadriceps (the muscles at the front of the thigh) and doing warm-up exercises before a run will help in keeping themwarmand loose, thus decreasing your risk of straining them. Meniscus Tear. A meniscus tear is one of themost common knee injuries. It occurswhen

STEER CLEAR OF BACK PAIN

ADJUSTING YOUR RUNNING TECHNIQUE COULD HELP YOU AVOID BACK PAIN!

Did you know that theway you run could be causing your back pain?Most people have something in their style of running that can cause long-term wear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on the body. We are trained to treat running disorders and teach corrective running techniques. By changing theway you run, it is possible to eliminate and prevent back pain.

including the abdominals, hamstrings, gluteals and hip flexors. An imbalance orweakness in thesemuscles can lead to pelvicmisalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize

the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physiotherapy and easy weight training exercises. Problems with running increase as we age and are a leading cause of

On a daily basis, you run more than any other physical activity. How you run definesmost everything about you, including your physical abilities. We can help you discover that something about the way you runmay be the reason you have pain and help you change it. You run over a million steps in a year. Your run involves many body parts, all interacting together to produce your running style. It’s as natural as breathing, and if any of your six (two

Y O U R U N O V E R 1,000,000 S T E P S I N A Y E A R

ankles, two knees, two hips) weight-bearing joints are not in good alignment, you’re at risk for structural pain. One minor running error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis. Often, the cause of back pain is poor strength — specifically, weak abdominal muscles. The pelvis is held in place by numerous muscles,

falls and disability in older adults. At least 20% of adults over 65 have problems with running. This further increases to 50% in adults 85 years old and older. Most of these problems with running are associated with underlying diseases. For more information about how Recovery Physical Therapy can help you, call us today at (917) 763-7825 to make an appointment or visit our website at www.recoverypt.com.

WHAT OUR PATIENTS SAY SUCCESS STORIES My mom has a complicated medical background and I had

I have been going on and off to Recovery PT for more than a

right knee ACL reconstruction. I’m not a professional sports person but my physical therapist treated me like I am. Rehabilitationwasn’t easy but it’s all worth it! Now, I’m back to my normal routine and playing sports again. Even my Doctor was amazed and happywith the result of my therapy.” – D. F.

decade for various issuesand I love this place. I am always greeted at the front desk with a friendly welcome. My physical therapist is not only a skilled practitioner, but is like a therapeutic version of a bartender. I always enjoy our conversations. ” – K.

EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE LOW BACK PAIN Prone on Elbows While lying face down on your stomach, slowly raise your upper body up and prop yourself onto your elbows. Hold for 30 seconds. Return to starting position and repeat 5 times.

Strength Training and Efficiency For Runners Have you ever wondered how to take your running to the next level? Join SethMcChesney PT, DPT in a runningwebinar on July 6th at 7pm that teaches you about how to be a more efficient runner and the role of strength training for runners. In the Strength Training and Efficiency for Runners webinar, you will learn: • General gait and running mechanics • Efficient distance running • Proper warmups and cooldowns • Strength training for distance runners The presentation on ZOOM should be around 25 minutes with 15 minutes for questions. We hope to see you there! Hurry, reserve your spot today as there is limited capacity. To reserve your spot, please visit our Facebook event page at www.fb.com/events/864560487366901 and click the button to Reserve a Spot! FREE RUNNINGWEBINAR MONDAY, JULY 6, 2020 | 7:00 PM – 7:30 PM

USE THIS EXERCISE TO STRENGTHEN YOUR LEGS Split Squat Elevated (Dumbbells) Elevate your back foot on a box, bench, or chair. Make sure most of your weight is going through the heel of your front foot. Lower your back knee straight towards the ground. Push back up through your heel, making sure your back does not extend backward. Perform 5 sets of 5 repetitions for each leg.

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Exercises copyright of

ZOOM Meeting ID: 730 9490 4983 • Password: 7kH8HL

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin

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. ARE YOU WEARING THE RIGHT RUNNING SHOES?

with a full evaluation by a licenced physical therapist • Patients sent by their physician can choose where they want to receive therapy

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Don’t let your pain hold you back. Call us today at (917) 763-7825 or visit our website at www.recoverypt.com.