Running is one of the most popular forms of exercise, offering many physical and mental health benefits. However, with the repetitive nature of the activity, runners are susceptible to certain injuries. At Breakthru Physical Therapy in Waterford, NJ, we specialize in sports rehabilitation tailored for runners, helping them recover from injuries and return to the roads and trails stronger.
Common Running Injuries
Running places repetitive stress on the body, particularly on the lower extremities. This makes runners prone to injuries such as:
- Runner’s Knee (Patellofemoral Pain Syndrome)
- Shin Splints (Medial Tibial Stress Syndrome)
- Achilles Tendinitis
- Plantar Fasciitis
Sports rehabilitation at Breakthru Physical Therapy is designed to address the root cause of these common injuries, restore function, and prevent recurrence.
Personalized Rehabilitation for Runners
Rehabilitation begins with a comprehensive evaluation of your injury, running mechanics, and overall health. This allows us to develop a personalized treatment plan that includes:
- Manual Therapy: Our therapists use hands-on techniques like soft tissue massage, joint mobilizations, and stretching to reduce pain, enhance joint mobility, and promote tissue healing.
- Therapeutic Exercises: We strengthen key areas such as the hips, glutes, and core to maintain proper running form and reduce injury risk. Exercises like lunges, squats, and stability work help improve strength, balance, and coordination.
- Biomechanical Analysis and Gait Retraining: We evaluate your running mechanics to identify and correct abnormal movement patterns. Gait retraining exercises help you run more efficiently and lower your risk of injury.
At-Home Exercises for Runners
In addition to in-clinic rehabilitation, we provide at-home exercises and stretches essential for maintaining strength, flexibility, and injury prevention. Here are a few you can try:
- Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips, squeezing your glutes at the top, then lower back down. Repeat 15-20 times. For an added challenge, try extending one leg while lifting.
- Single-Leg Squats: Stand on one leg and slowly lower into a squat, keeping your knee aligned with your toes. Go as low as possible while maintaining balance and control, then return to the starting position. Perform 10-15 repetitions on each leg. Use a chair or wall for support if needed.
- Calf Stretch: Stand facing a wall with one foot forward and the other back. Press your back heel into the ground, feeling a stretch in your calf. Hold for 30 seconds, then switch sides. For a deeper stretch, bend your back knee slightly while keeping your heel grounded.
- Hip Flexor Stretch: Kneel on one knee with the other foot forward, creating a 90-degree angle with both legs. Gently push your hips forward to stretch the front of your hip. Hold for 30 seconds, then switch sides. To intensify the stretch, raise the arm on the same side as the kneeling leg and lean away from the stretch.
- Foam Rolling: Use a foam roller to massage the quads, hamstrings, calves, and IT band. Roll slowly over each muscle group, spending extra time on tight or sore areas. Aim to foam roll each muscle group for 1-2 minutes, maintaining steady, even pressure.
Your Path to Injury-Free Running
At Breakthru Physical Therapy in Waterford, NJ, we are dedicated to helping runners recover from injuries and confidently return to their sport. Whether you’re dealing with a specific injury or want to prevent one, our personalized sports rehabilitation program is designed to meet your unique needs. Let us support you on your journey to optimal running health— call 856.767.9191 or schedule an appointment online to get started.
