Gear Up for Greatness

Here at Next Level Physio, our Doctors of Physical Therapy are biomechanical experts specializing in the treatment of endurance athletes. Whether you’re chasing a personal best or aiming to stay injury-free through your training, our expert support can transform your marathon experience and help you achieve your running ambitions. 

As with every athlete who steps through our door, our focus is on a system-wide approach that addresses all aspects of running health and recovery. Curious about what running physical therapy can offer? Follow along as we cover 4 tips from our performance PTs to elevate your running game:

1. Fine-Tune Your Running Form

With ~1,500 steps taken in every mile you run, perfecting your form is crucial. Fine-tuning running mechanics isn’t just for beginners—even the most experienced runners can benefit from an intermittent tune-up. Generally speaking, optimal running form includes maintaining an upright posture with a slight forward lean, keeping your core engaged, and prioritizing a soft midfoot landing. Avoid overstriding and wear shoes that match your anatomy to minimize impact and energy loss. 

Not sure if your form stacks up? A running gait analysis at NL Physio can pinpoint inefficiencies and provide personalized advice. Our advanced technology and biomechanics expertise help identify technique flaws and offer tailored recommendations to enhance your running efficiency.

2. Personalize Your Training Plan

No two runners are the same, and your training plan should reflect that. Tailoring your regimen to your individual fitness level, goals, and needs is crucial for marathon success. Balance your weekly mileage with speed work, tempo runs, and long runs, and don’t forget to incorporate rest days to allow your body to recover. Your success is only as effective as your plan—forget generic online programs and opt for a plan that fits your lifestyle and running history to ensure you’re race-ready.

3. Be Proactive

For runners, injuries during marathon training are not just setbacks—they’re obstacles that can derail your progress and hinder your race day performance. Stay ahead with injury prevention strategies that keep your body in peak condition and primed for impact. 

While running is your focus, don’t forget to incorporate strength training to build ample muscle stability and maintain muscle mass. Focus on compound movements that mimic running muscle activation and incorporate exercises that target your core, glutes, and lower legs, all of which play a vital role in proper running form. By building strength, you can enhance your running economy and reduce the risk of fatigue during long distances. 

4. Fuel and Heal Your Body

Finally, don’t neglect what you’re doing outside of your training runs. Proper nutrition and recovery are just as important as your training for marathon success. Fuel your body with a balanced diet and drink plenty of water to facilitate recovery, regulate your body temperature, and maintain stamina. After those grueling long runs, give your muscles the attention they need with stretching, foam, rolling, and massage therapy. For top-notch recovery, NL Physio delivers next-level solutions with our Regen Physio Program combining expert care and professional-grade modalities to turbocharge tissue healing, speed up your comeback, and melt away post-run muscle tension.

Take Your Marathon Training to the Next Level

Mastering the marathon requires more than just logging miles—it’s about perfecting your technique, preventing injuries, and fueling your body for peak performance. With the support of Next Level Physio, you’ll have access to the expertise and resources needed to reach your full potential. From personalized training plans to running assessments to advanced recovery strategies, they’re here to help you conquer your marathon goals. Ready to take your training to the next level? Contact Next Level Physio today and start your journey to marathon mastery!

The post Marathon Mastery: Advanced Technique Tips for Endurance Runners appeared first on Next Level Physio.

At Next Level Physio, we specialize in the treatment of runners with services ranging from injury prevention to running gait analysis to rehabilitation. Our goal? Keep you moving your best so you can feel your best and lock in those miles for years to come.

Run Well, Stay Well

At NL Physio, every treatment plan starts with a comprehensive total body analysis designed to uncover inefficiencies and identify areas for improvement. For our runners, this means we assess your entire body, including your running form, breathing technique, training schedule, nutrition, and recovery. Since running engages the whole body, we make sure your entire system is optimized before you hit the ground running.

As with any runner we treat, covering some essential technique tips can help you reach peak performance leading up to race day. Follow along and let’s get you running at your best:

1. Perfect Your Posture

Good posture is the foundation of every activity including running. Maintaining an upright stance with your face forward, shoulders relaxed, and chest open allows for optimal breathing and reduces the risk of injury. As you run, think about gently engaging your core and avoid slouching, which can lead to fatigue and poor form.

2. Finding Balance Between Stride Length and Cadence

Many runners make the mistake of overstriding, which can increase unnecessary force on your joints and ultimately lead to injuries. Instead of striding long, focus on maintaining a shorter, quicker stride aiming for a cadence of around 170-180 steps per minute. Keeping a shorter stride not only enhances efficiency but also safeguards the body against future injury. If you’re wondering how to consistently maintain your cadence, download a cadence-based running playlist and keep the beat throughout your run. 

3. Keep That Arm Swing Smooth

Running is a lower-body activity, right? Well, sort of—but your arm swing also plays a key role in your overall running technique. To streamline your stride, keep your arms bent to a 90-degree angle, swinging them back and forward without crossing your body’s midline. Maintaining a smooth, rhythmic swing will enhance balance and propel your momentum as you power forward. 

4. Land Light!

When we assess a runner, one critical tip we preach is a light landing—In application, your foot strike should be so smooth that you shouldn’t feel a tremor when you hit the ground. It may seem simple but how your foot strikes the ground directly impacts the amount of force sent into your body. Greater force=greater strain on the system. Aim to land lightly on your midfoot, rather than pounding the heel which can create a braking effect. A midfoot strike promotes a smoother, more efficient transition from landing to subsequent push-off and reduces the risk of injury. 

5. Listen to Your Body

Perhaps the most important tip for running success: listen to your body! As a runner, you’re probably a go-getter in everything you do, including logging your miles. But remember, pain is protective and tells you when a tissue is at risk of injury. Pay attention to any aches and pains, and don’t push through discomfort—if you do, it will likely get worse before it gets better. Incorporate cross-training including strength training and flexibility exercises to help build resilience and take time off when needed to allow the system to recover and rebuild.

Take Your Running to the Next Level

Okay runners, are you ready to get training? As you prepare for your fall half marathon, set yourself up for success with the expert guidance of Next Level Physio. Whether you’re looking to fine-tune your technique, optimize your training schedule, or target that nagging pain holding you back from performing at your peak, we’ve got you covered. Combining cutting-edge technology with biomechanical expertise, our running experts are standing by and ready to take your running to the next level. 

Ready to learn more? Give us a call today and master your next half marathon with ease. 

The post Master Your Fall Half Marathon: Essential Technique Tips for Peak Performance appeared first on Next Level Physio.

Understanding Postpartum Recovery

The postpartum period, often referred to as the “fourth trimester,” involves extensive physical recovery. Your body has undergone significant changes during pregnancy and childbirth, and it needs time to heal. Before resuming any strenuous activity like running, consider the following steps:

1. Allow Adequate Healing Time

Generally, it’s recommended to wait at least 6 weeks post-delivery before starting any high-impact exercise. This timeframe can vary based on the type of delivery (vaginal or C-section) and any complications you might have experienced. Always get clearance from your healthcare provider before initiating a postpartum workout plan.

2. Start with Gentle Exercises

Begin with low-impact activities such as walking, gentle stretching, and pelvic floor exercises. These activities help rebuild strength and endurance without overstraining your recovering body. Focus on:

• Pelvic floor exercises: Strengthen your pelvic floor muscles with Kegel exercises.
• Core strengthening: Gentle core exercises like pelvic tilts and bridges can help rebuild core stability.
• Walking: Start with short, leisurely walks and gradually increase your pace and duration.

Creating a Postpartum Exercise Plan

Once you have a solid foundation, you can begin to incorporate more structured exercises into your routine. Here’s how to create a balanced postpartum workout plan that includes running:

1. Incorporate Strength Training

Strength training is essential to rebuild muscle strength and support your joints during running. Focus on exercises that target major muscle groups, especially those involved in running. Include:

• Squats and lunges: Strengthen your legs and glutes.
• Planks and side planks: Enhance core stability.
• Upper body exercises: Use resistance bands or light weights for shoulder presses and rows.

2. Gradual Progression

Gradually increase the intensity and duration of your workouts. Start with short, manageable running sessions and slowly build up. A good starting point is the walk/run method:

• Week 1-2: Walk for 10 minutes, run for 1 minute, and repeat for 20-30 minutes.
• Week 3-4: Walk for 5 minutes, run for 3 minutes, and repeat for 20-30 minutes.
• Week 5-6: Walk for 2 minutes, run for 5 minutes, and repeat for 20-30 minutes.

3. Listen to Your Body

Pay attention to how your body responds to increased activity. If you experience any pain, discomfort, or unusual symptoms, scale back your workouts and consult with a running specialist or physiotherapist. Key signs to watch for include:

• Pelvic pain: This could indicate pelvic floor issues.
• Lower back pain: Might signal weak core muscles.
• Urinary incontinence: A sign that your pelvic floor needs more strengthening.

Injury Prevention Tips

Preventing injury is critical as you return to running. Here are some tips to help you stay injury-free:

1. Proper Footwear

Invest in good-quality running shoes that provide adequate support and cushioning. Proper footwear can prevent common running injuries like plantar fasciitis and shin splints.

2. Warm-Up and Cool Down

Always include a proper warm-up before your runs and a cool-down afterward. This prepares your muscles for activity and aids in recovery. Incorporate dynamic stretches in your warm-up and static stretches in your cool-down.

3. Cross-Training

Incorporate cross-training activities such as swimming, cycling, or yoga into your postpartum exercise plan. These activities reduce the repetitive strain on your joints and muscles, promoting overall fitness and flexibility.

When to Seek Professional Help

While many postpartum runners can return to running successfully with the right approach, some may need additional support. Consider seeking help from a professional if you:

• Experience persistent pain or discomfort.
• Struggle with pelvic floor issues despite doing exercises.
• Need a personalized postpartum workout plan tailored to your specific needs and recovery progress.

At Next Level Physio, our physio-running specialists are equipped to provide comprehensive assessments and individualized treatment plans. We help new mothers navigate their postpartum recovery and return to running safely and effectively.

The post From Recovery to Running: Physio Tips for Postpartum Runners appeared first on Next Level Physio.

The Importance of Postpartum Exercise

Postpartum exercise is essential for recovery after childbirth. It helps in regaining strength, boosting energy levels, improving mood, and reducing the risk of postpartum depression. A well-structured postpartum workout plan can significantly affect your overall health.

Benefits of Running for Postpartum Moms

• Cardiovascular Health: Running improves heart health and endurance.
• Weight Management: It aids in losing the extra pounds gained during pregnancy.
• Mental Clarity: Running releases endorphins, reducing stress and anxiety.
• Me Time: It offers a break from daily responsibilities, allowing for personal reflection.

Creating a Postpartum Workout Plan

A well-structured postpartum workout plan is crucial for busy moms looking to regain their strength and fitness after childbirth. Balancing running and strength training can help achieve comprehensive health benefits. Here are detailed steps to create an effective postpartum workout plan:

1. Consult a Running Specialist

Before starting any postpartum exercise routine, it’s essential to consult a physio-running specialist or healthcare provider. They can assess your current physical condition, especially if you had complications during childbirth, and recommend exercises that are safe for you. A specialist can also help tailor a plan that gradually increases in intensity, preventing injury and promoting steady progress.

2. Set Realistic Goals

Setting achievable goals is key to maintaining motivation and avoiding burnout. Start with modest objectives, such as running for a few minutes or performing a certain number of strength exercises. Gradually increase these goals as your fitness improves. For instance, if you start with running for 5 minutes, aim to add an extra minute each week. This incremental approach makes the goals manageable and keeps you motivated.

3. Short, Effective Workouts

Time is a precious commodity for busy moms, so short, high-intensity workouts are ideal. High-Intensity Interval Training (HIIT) can be particularly effective. HIIT involves alternating between short bursts of intense activity and periods of rest or lower-intensity exercise. For example, you could run at a high intensity for 1 minute, then walk for 2 minutes, and repeat this cycle for 15-20 minutes. This method maximizes calorie burn and improves cardiovascular fitness in a short amount of time.

4. Flexible Scheduling

Flexibility is crucial when integrating workouts into a busy mom’s schedule. Identify the times of day when you are most likely to have a few minutes to yourself. This could be early in the morning before the kids wake up, during nap times, or in the evening after they go to bed. Having a flexible mindset allows you to take advantage of unexpected free moments. Also, consider breaking your workouts into smaller sessions throughout the day if a continuous block of time is hard to find.

Sample Postpartum Exercise Plan

Here’s a simple postpartum workout plan to get you started:

Week 1-2: Getting Started

• Warm-Up: 5 minutes of brisk walking
• Run/Walk Intervals: 1 minute running, 2 minutes walking (repeat 5 times)
• Strength Training: 10 squats, 10 push-ups, 10 lunges (2 sets)

Week 3-4: Building Endurance

• Warm-Up: 5 minutes of dynamic stretching
• Run/Walk Intervals: 2 minutes running, 1 minute walking (repeat 5 times)
• Strength Training: 15 squats, 15 push-ups, 15 lunges, 15 tricep dips (2 sets)

Week 5-6: Increasing Intensity

• Warm-Up: 5 minutes of jogging
• Running: 15 minutes of continuous running
• Strength Training: 20 squats, 20 push-ups, 20 lunges, 20 tricep dips, 20 plank shoulder taps (2 sets)

Practical Tips for Busy Moms

1. Workout While the Kids Play: Set up a safe play area near your workout space. This way, you can keep an eye on your children while exercising.
2. Incorporate Household Chores: Turn daily chores into mini-workouts. For example, do lunges while vacuuming or squats while picking up toys.
3. Use Baby as Weight: Engage in strength training by incorporating your baby. Gentle exercises like baby-wearing squats or overhead lifts can be fun and effective.
4. Stay Consistent: Consistency is more important than intensity. Aim to move your body every day, even just for a few minutes.
5. Track Your Progress: Keep a journal or use a fitness app to track your workouts and progress. Celebrate small victories to stay motivated.

By following these steps and tips, you can create a postpartum workout plan that fits seamlessly into your busy life, helping you achieve your fitness goals and improve your overall well-being.

Take the First Step Toward a Healthier You!

Balancing motherhood and fitness can be challenging, but with the right approach, it’s entirely achievable. Start integrating short, effective workouts into your daily routine and involve your children in fun, active ways. Remember, consistency is key, and every effort counts towards a healthier, more energetic lifestyle.Ready to transform your postpartum fitness journey? Consult Next Level Physio today for personalized advice and a tailored postpartum workout plan. Take the first step towards achieving your fitness goals and experiencing the incredible benefits of a well-balanced, active life.

The post Balancing Act: Fitting Running into Your Busy Mom Schedule appeared first on Next Level Physio.

The post Revolutionize Your Run: The Single Leg Romanian Deadlift for Hamstring Health appeared first on Next Level Physio.

1. The Limitations of Basic PT Treatments

2. The Drawback of High Patient Volume

3. Overlooking Running Technique

4. Failing to Identify Root Causes

5. The Importance of Patient Compliance

Next Level Physio: Paving Your Path to a Stronger, Pain-Free Running Experience

The post Beyond the Basics: How Advanced Physiotherapy Can Keep Runners Pain-Free appeared first on Next Level Physio.

The debate over the best time to stretch for runners is ongoing. Should it be before or after your run? Understanding the impact of stretching on your running routine is crucial. In this article, we delve into the science behind stretching and offer insights to enhance your running performance.

Stretching Before Your Run: A Misconception?

For years, stretching before a run has been a common practice. However, recent research challenges this norm. Studies indicate that traditional stretching prior to running may not prevent injuries or improve flexibility, and in some cases, it might even increase the risk of injury. This revelation suggests that the time spent stretching calves, quads, and hamstrings before hitting the track might not be as beneficial as once thought.

The Role of Dynamic Stretching

Dynamic stretching, involving active movements, is emerging as a superior method. Exercises like calf walks in a plank position not only reduce injury risk but also enhance mobility in a shorter duration. At Next Level Physio, we recommend dynamic stretching before a run to warm up the muscles effectively and prepare them for the physical activity ahead.

Post-Run Stretching: The Ideal Practice

Contrary to pre-run stretching, indulging in post-run stretches can be advantageous. Stretching after a run may help alleviate muscle soreness and stiffness. However, the technique and duration are key. Static stretches, where a position is held for a period, should be maintained for at least two minutes for actual mobility gains. This method helps the muscle fibers to release tension effectively.

Foam Rolling: More Than Just Loosening Knots

Foam rolling is often misunderstood as a tool to loosen up tight muscles. In reality, its primary benefit is to relax the tension caused by the central nervous system. When you foam roll, you’re essentially signaling your brain to reduce the tightness in the muscles, contributing to overall muscle relaxation.

Joint Mobility Drills: The Unsung Heroes

In addition to stretching, joint mobility drills are crucial for runners. These drills involve challenging the joints to contract and relax at different ranges, facilitating greater motion range. It’s not just the physical stress on the tissues; it’s about allowing your brain to relax its hold, leading to improved flexibility and performance.

Unlock the Secrets of Effective Stretching and Mobility for Runners with Next Level Physio

Both stretching and joint mobility are essential components of a runner’s routine. The key is to find the right balance and technique – dynamic stretches before a run and static stretches afterward. For personalized advice and assessments tailored to your needs as a runner, Next Level Physio offers specialized services. Contact us today to enhance your running experience, ensuring smooth, enjoyable, and injury-free runs.

Interested in optimizing your running routine with expert guidance? Schedule your free running physio assessment at Next Level Physio and discover the best hip and knee mobility drills for your running needs. Let’s work together for your long-term running health and performance.

The post Stretching for Runners: The Optimal Time for Maximum Benefit appeared first on Next Level Physio.

Marathon Training requires dedication, discipline, and a whole lot of perseverance. But when Achilles Tendonitis strikes, it can throw a wrench in even the best training regime.

The impact of Achilles Tendonitis on your run can be significant. It may slow down your pace, shorten your stride, or even halt your training altogether.

It’s not just about physical discomfort – it’s also about the frustration of seeing your goals slip further away as you deal with the injury. Marathon training is hard enough without the added hurdle of Achilles Tendonitis.

If you haven’t already, you’re probably considering painkillers or injections to curb your pain so you can still hit those targets. However, those options only mask your pain, making it a certainty that your symptoms will return as soon as you stop using them.

But did you know that with the right Achilles tendonitis exercises you can significantly reduce your pain and return to the track naturally?

This blog contains 4 of the best Achilles tendonitis exercises to help you get back to running as soon as possible. 

What Is Achilles Tendonitis?

Achilles tendonitis is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone.

It’s a common condition that causes pain along the back of the leg near the heel and is particularly prevalent among runners and athletes partaking in sports that involve running or jumping.

However, it can affect anyone who puts a lot of stress on their feet, not just athletes.

While Achilles tendonitis can occur in people of all ages, it’s most common in adults aged 30 to 50. 

The symptoms of Achilles tendonitis can vary in intensity but often include:

1. A mild ache in the back of the leg or above the heel after running or other sports activity.
2. More severe pain may occur after prolonged running, stair climbing, or sprinting.
3. Tenderness or stiffness, especially in the morning, which usually improves with mild activity.
4. If you experience persistent pain around the Achilles tendon, it’s recommended to see a doctor.

The right Achilles tendonitis exercises can help manage your symptoms and prevent further complications.

Exercise #1 – Calf Stretch: 

This exercise helps to slowly stretch the calf muscle and Achilles tendon, improving flexibility and reducing pain.

To perform a calf stretch, stand close to a wall with one leg in front of the other.

The back heel should be placed on the ground while the front leg remains straight.

Bend forward at the hips until you feel a slight tugging sensation in the calf and Achilles tendon.

Hold this position for 30 seconds, then switch legs to stretch the other side.

Exercise #2 – Heel Raises: 

Heel raises are a great way to help strengthen the Achilles tendon and reduce pain associated with Achilles tendonitis.

To perform heel raises, stand on a step or bench with your heels hanging off the edge and your toes facing down.

Lift your heels up and hold for a few seconds then lower back down.

Gradually increase the number of reps as your strength improves.

Exercise #3 – Wall Slides: 

This exercise is perfect for strengthening the calf muscles and Achilles tendon while also improving mobility in the ankle joint.

To perform wall slides, stand with your feet shoulder width apart and backwards against a wall.

Brace your hands on the wall and gradually slide your feet up the wall, pushing through your heels as you go.

Stop when you reach the top and then slowly slide back down.

Continue this exercise for 10-15 repetitions.

Exercise #4 – Towel Stretch: 

This exercise helps to stretch the calf muscles and Achilles tendon, improving flexibility and reducing pain associated with Achilles tendonitis.

To perform this stretch, sit on a chair or bench with one leg crossed over the other.

Place a towel around the balls of your feet and then gently pull the towel towards you until you feel a slight stretch in your calf.

Hold this position for 30 seconds before releasing and switching sides.

Looking For A Faster Way To Treat Your Achilles Tendonitis?

Try incorporating these Achilles tendonitis exercises into your routine to reduce your pain and continue training.

At Next Level Physio, we’re committed to helping you overcome your injury and get back on track as quickly as possible. 

Physical therapy plays a crucial role in treating Achilles tendonitis, offering personalized exercises and therapies designed to reduce pain, improve mobility, and strengthen your Achilles tendon.

We understand how frustrating it can be as a runner to feel stuck in an endless loop of treatment and rest, all of which get in the way of your true goals. That’s why we incorporate the most cutting edge technology in our clinics to get you feeling happier and healthier as fast as we can!

One of the innovative treatments we offer is shockwave therapy, a non-invasive procedure that can stimulate healing and provide significant pain relief.

Whether you’re a seasoned marathoner or a running enthusiast, don’t let Achilles tendonitis slow you down. For a limited time, we’re offering a FREE Shockwave Assessment worth $199, we only have a few spots remaining so act fast before we run out.

Take the first step towards recovery and getting back to the sport you love. Book your free assessment today, it’s time to take your recovery to the Next Level!

Contact us at 201-746-9966 or spend 30 seconds filling in our simple webform.

More Free Expert Advice For Runners With Plantar Fasciitis

Read our blog – 3 Reasons Why Runners Need To Add Strength Training To Their Running Program

Read our blog – 12 Ways To Soothe Sore Feet

Follow us on our social media – Facebook, Instagram, YouTube

The post 4 Of The Best Achilles Tendonitis Exercises appeared first on Next Level Physio.

When you have the added burden of plantar fasciitis, this can become even more daunting.

Training for a marathon is a huge physical and mental challenge, and managing the pain of plantar fasciitis can create yet another layer of complexity.

In this blog, you’ll discover the emotional reality of training with plantar fasciitis as well as what not to do with plantar fasciitis when training for a marathon.

With any injury, it’s important to recognize that you may need to adjust your training plan.

Remember: no one knows what works best for your body better than you do.

What Is Plantar Fasciitis?

Plantar fasciitis is a painful condition of the foot that affects millions of people around the world.

It occurs when the thick band of tissue (plantar fascia) connecting your heel bone to your toes becomes irritated and inflamed, leading to sharp pains in the heel and arch area.

The pain usually increases with prolonged standing, walking, or running which can make it difficult to stay active.

Plantar fasciitis can be caused by fast changes in activity, wearing improper footwear, or having flat feet or high arches.

The good news is that plantar fasciitis is treatable with the right steps, but it is imperative to remember what not to do with plantar fasciitis!

What Not To Do With Plantar Fasciitis

Increasing Your Mileage Too Quickly

We know lots of our patients are desperate to reach that extra milestone but increasing your mileage too quickly while suffering from plantar fasciitis can make your condition worse for several reasons.

A sudden increase in mileage puts excessive strain on the plantar fascia. This can lead to micro-tears, worsening the pain and prolonging your healing process.

You’re also more likely to fall into bad habits like overpronation (when your foot rolls inward excessively), which can put additional stress on your plantar fascia.

So while it might be tempting to push yourself, rapidly increasing your mileage can also heighten the risk of other injuries such as stress fractures, shin splints, and Achilles tendinitis, which could further complicate your condition.

Therefore, if you’re suffering from plantar fasciitis, it’s crucial to gradually increase your mileage.

Taking Painkillers To Try And Reduce Your Symptoms

While it may be tempting to use painkillers such as Advil to manage your pain, there are several reasons why this is not the best approach.

Pain is your body’s way of signalling that something is wrong. Using painkillers can mask this warning signal, leading you to potentially overexert yourself and cause significant damage to your injury.

Painkiller will never be able to treat your pain at the source of the problem, meaning your pain is always present just subdued. Regular use of painkillers can have various side effects including stomach ulcers, kidney issues, and increased risk of heart problems.

These risks are heightened when engaging in strenuous activities like marathon training.

Instead of relying on painkillers, it’s better to focus on proper foot care, and physiotherapy exercises to manage plantar fasciitis.

Ignoring Proper Stretching and Strengthening Exercises

Our patients love to run, so much in fact that they often forget about stretching or strength training to help promote better health and faster recovery times.

A marathon is a physically demanding task that requires considerable strength and endurance. If you’re suffering from plantar fasciitis, it becomes even more crucial to incorporate proper stretching and strengthening exercises into your routine.

Without proper stretching, the plantar fascia can become increasingly tight and inflamed. This can make your pain during runs more severe and prolong your healing process.

The added bonus of incorporating these techniques into your regime is they are not only a coping mechanism for your pain but can actually improve your running performance.

Now you’re interested!

Therefore, incorporating appropriate stretching and strengthening exercises into your training regimen is crucial when attempting new personal bests and dealing with plantar fasciitis.

What You Can Do To Help Training With Plantar Fasciitis

Shockwave Therapy

This state of the art treatment works by delivering pulses of energy to the injured area, stimulating the body’s natural healing process.

This form of treatment is found to be effective in reducing pain caused by plantar fasciitis. It can also make it easier to maintain your training regimen without discomfort, meaning you don’t have to miss out on your training goals.

The shockwaves stimulate blood flow and promote the formation of new blood vessels, facilitating faster healing of the damaged tissue.

Unlike surgery, this is a non-invasive treatment, meaning you won’t have to deal with a long recovery period or risk of infection. Making it a great option for athletes who want to get back to their training as soon as possible.

We now offer this revolutionary service and you can now schedule a Free Shockwave Assessment to help determine whether this treatment is right for you!

Our shockwave therapy sessions usually last around 30 minutes to an hour, making it one of the fastest treatments available to athletes.

We are currently extremely busy across our all four of our clinics (Cary, Montclair, Morrisville, and Woodcliff Lake) meaning we don’t have many spaces left, so act fast.

Do not miss out and Arrange Your Free Shockwave Assessment NOW.

Contact us at 201-746-9966 or spend 30 seconds filling in our simple webform.

More Free Expert Advice For Runners With Plantar Fasciitis

Read our blog – 12 Ways To Soothe Sore Feet

Read our blog – What’s Overstriding, And Why Can It Be A Problem For Runners?

Follow us on our social media – Facebook, Instagram, YouTube

The post Marathon Training – What Not To Do With Plantar Fasciitis appeared first on Next Level Physio.

Are you struggling to keep up with your running schedule due to agonizing knee pain after a run?

Our clinic deals with this issue on a weekly basis. Thousands of patients feel they have to take painkillers or decide between fitness and knees free from pain.

This is not the case!

Whether you’re looking to run further or set a new personal best, the advice in this blog will help you do so, as it has with our past patients.

“Why Do I Get Knee Pain After Running?”

In our physical therapy clinic, we work with a lot of runners who have been running for years with little to no pain or discomfort before their issue manifests.

If this applies to you, you may be wondering, “Why do I get knee pain after running?” It can be irritating to feel like your progress is moving in reverse.

It is important to understand why you are experiencing this sensation so that you can properly address it and prevent future issues.

There are a variety of reasons you may be experiencing knee pain after running, including;

Repetitive Stress Injuries

These injuries occur when you place too much stress on one area of your body, such as by overusing certain muscles or performing repetitive movements.

Weak Core Muscle Strength

A weak core can put extra stress on the knees, leading to pain.

Make sure you are doing exercises that target your core muscles, such as planks and crunches, in order to strengthen them.

Inadequate Warm Up

If you don’t warm up before running, your muscles and joints are more likely to become injured. Make sure you always take the time to do a thorough warm-up before starting any exercise routine.

Poor Nutrition

If you don’t eat the right kind of foods before and after running, your body may not be able to recover properly.

Make sure to eat plenty of fruits, vegetables and proteins to fuel your body and provide it with the nutrition it needs for recovery.

How To Avoid Knee Pain After Running

There are easy steps you can take to prevent knee pain after running if you’re already experiencing it.

Listen To Your Body

We know running is important to a lot of our patients, often putting that extra distance or personal best before their bodies.

As you are running, its important to pay attention to any soreness or potential pain in your knee and stop immediately if you feel anything that isn’t comfortable.

Strengthen Your Legs

Doing exercises like squats and step-ups can help strengthen the muscles that support your knee joint and keeps them healthy.

If you experience additional pain or anything out of the ordinary you should contact a professional immediately!

Invest In Quality Running Shoes

Choosing the right shoe for your foot type is essential when it comes to avoiding knee pain.

The better the cushion and support, the less likely you are to experience any issues with your knees while running.

The Quickest Way To Avoid Knee Pain After Running

Hopefully you can apply the techniques above and avoid your knee pain after running.

For first time knee pain sufferers, rest and time off the injury is all your knee needs to recover.

However, if your knee pain persists or unfortunately gets worse, you should seek professional help from a physical therapist.

Our team at Next Level Physical Therapy can help you identify the root cause of your knee pain. Setting you up with a personalized treatment plan on how to run more, further, and faster.

This is by far the fastest treatment option available and will stop your knee pain from getting worse or coming back in the future.

Physical therapy is the perfect option for those who wish to fix the issue without relying on painkillers, injections or surgery!

Book Your Free Lower Body Consultation

You can now schedule a Free Lower Body Consultation to help determine whether physical therapy is right for you!

We are currently extremely busy across our four clinics (Cary, Montclair, Morrisville, and Woodcliff Lake) meaning we only have limited availability for this special offer.

Avoid disappointment and Arrange Your Free Lower Body Consultation NOW.

Contact us at 201-746-9966 or spend 30 seconds filling in our simple webform.

Want More Free Professional Advice To Live An Active Life Pain-Free?

Read our blog – Three Reasons Why Runners Need To Add Strength Training Into Their Running Program

Read our blog – 3 Reasons Why You’re Still Having Knee Pain and Can’t Run, Bike, Or Squat!

Follow us on our social media – Facebook, Instagram, YouTube

The post How To Avoid Knee Pain After Running Without Painkillers appeared first on Next Level Physio.