Home exercises to help you run safer, better, and faster!

Fitness and workout wellness concept.

Rumor: To run safely, I don’t need additional exercises, I just need to run more.
Truth: No, most runners need to utilize crosstraining to run safely


For many of us, going on a run is simple: put on your shoes, walk out the door, and you’re off and running.  But have we ever thought about what it takes to keep your body running properly?  There’s an intricate system of muscles, joints, tendons and ligaments that allow us to run, hopefully, most of the time pain-free.  However, to maintain this system and prevent injury, corrective exercises are needed. In this RUNATOMY blog, you will learn about running injuries and what you can do to reduce your risk of getting hurt.

Running is a high impact sport, with each step requiring significant muscle strength and joint stability.  In fact, one of the reasons RUNATOMY was started was because of the high amount of runners coming into the office as patients. Some of the most common running injuries are in the knees and lower legs. While there are endless amounts of injuries that can affect runners, several important musculoskeletal disorders help demonstrate how pain develops. One of the most common running injuries is called “Patellofemoral Pain Syndrome” also known as “Runner’s Knee”. This develops most often when the quadriceps and gluteal musculature are weak and the knee moves inward, causing the knee cap to grind on the underside of the bone. Another common running injury is shin splints: in this case, weakness of the anterior and posterior tibialis shin muscles can cause the shin bone to come inflamed and irritated with the repetitive stress of running. In both examples, you can see that weak muscles can increase the likelihood of compensation–and ultimately, injury–in runners.  Additionally, tightness in major muscle groups may increase the risk of injury, as it can affect a  runner’s stride and form.  A recurring misconception is that, by simply running, these muscles will train themselves and become flexible and strong enough to avoid injury.  Unfortunately, research suggests that this is not the case.

The best way to reduce the risk of running injuries is to maintain muscle mobility and strength.  To make this easy for you, RUNATOMY is providing high-value corrective exercises and stretches you can perform at home.  To access this list, please visit the patient portal (https://gsportspt.medbridgego.com/) and use the access code (P3JPMRFP).  Once you log into the website, view the exercises and stretches listed, along with the associated instructional videos. You may also find the recommended number of sets, reps, and time duration for each exercise on the portal. Please note that this is purely a suggested list.  If you start having pain or symptoms, please consult with your physical therapist or RUNATOMY specialist. Additionally, if you are already having pain or trouble with running, a custom video analysis with RUNATOMY can help identify incorrect running form and discuss potential plans to return to running.

Run safer, better, and faster!

 

Patient Portal: https://gsportspt.medbridgego.com/
Access Code: P3JPMRFP

 

Justin Jellin, DPT, ART
Program Director

GSports_RUNatomy_4Color_Lockup_v2_Front (1)Resources:

Balsalobre-Fernández C, Santos-Concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016;30(8):2361-2368. doi:10.1519/JSC.0000000000001316

Videbæk S, Bueno AM, Nielsen RO, Rasmussen S. Incidence of Running-Related Injuries Per 1000 h of running in Different Types of Runners: A Systematic Review and Meta-Analysis. Sports Med. 2015;45(7):1017-1026. doi:10.1007/s40279-015-0333-8

Grier TL, Canham-Chervak M, Anderson MK, Bushman TT, Jones BH. Effects of Physical Training and Fitness on Running Injuries in Physically Active Young Men. J Strength Cond Res. 2017;31(1):207-216. doi:10.1519/JSC.0000000000001487

Barnes KR, Hopkins WG, McGuigan MR, Northuis ME, Kilding AE. Effects of resistance training on running economy and cross-country performance. Med Sci Sports Exerc. 2013;45(12):2322-2331. doi:10.1249/MSS.0b013e31829af603

Munekani I and Ellapen TJ.  Does concurrent strength and endurance training improve endurance running? A systematic review. Afr J Med Med Sci. 2015;21(1.1): 46-58. doi: 10520/EJC172426