injury

Want to improve your run? Read on for 3 simple steps you can implement now!

1.     Hydrate. You’ve heard this time and again but that’s because it is true! Making sure you are hydrated before a run can improve your run. Dehydration can cause fatigue and muscle cramping, which are the last two things you want to feel when heading out for your daily run. So increase your water intake, even by 1 glass a day. You will feel better and your body will thank you for it!

2.     Rotate. This might be new to some, but the mechanics of how we run (and walk for that matter) include trunk rotation. If your upper back is tight and lacking that motion, this can lead to injury and insufficient oxygen intake. Our bodies need this motion not only to move properly and prevent injury, but for adequate oxygenation which fuels our cells affecting our muscles and giving us energy.  

Try this: Throughout the day, when seated in a chair, place your right hand on the outside of your left leg and rotate your body to the left using your arms to assist you. Once at the end of your motion (remember you should not feel any pain), take 3 deep breaths focusing on letting the air fill up the right side of your lungs; repeat to the opposite side. Do not hinge at your low back. Increasing this motion will improve your running and help prevent back pain.

3.     Increase your cadence. Research has shown that if you are having leg pain (i.e. knee pain, the dreaded IT Band pain, ankle pain), increasing your cadence by shortening your step length may be beneficial. A shorter step length can result in less force on your joints, which can help treat or prevent injury as well as increasing your efficiency!

If you find you are having any difficulty with your runs and you've tried the above suggestions, it may be time to seek out the care of a professional. Remember it's always easier to address an issue earlier than later.

Questions? Feel free to contact me at: Brandis@bakertobaypt.com. I'm always happy to help.

I hope you enjoy your runs in this beautiful weather! Until next time!

Brandis

 

"No Pain, No Gain"…. Right?

Have you ever heard the phrase “No Pain No Gain”? I’ve worked with thousands of patients over the years and have heard many comment to me “You know what they say, no pain no gain… right?” The truth is I cringe every time I hear this comment as it actually only applies in very specific circumstances.

I often tell people if it “hurts so good”, or is uncomfortable but tolerable and you’re not holding your breath, then what you are doing is most likely safe to proceed with. But, in my experience, if someone is holding their breath and counting the seconds until the exercise, stretch, or motion is over, then it is too intense! Holding our breath because something hurts can lead to tensing of muscles you want to relax or not use during an exercise, injury and other situations including passing out!

So the next time you are working out, doing something physical or working with a trainer, physical therapist, etc., remember that many times “No Pain, No Gain” can actually lead to “More Pain, Less Gain”. Listen to your body. If you are unsure if you should be feeling what you are feeling, ask the person you are working with or seek out a consultation to learn more about if what you are doing is safe and how to be effective, efficient and successful in your exercise routine! 

Have a wonderful weekend!

Brandis