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Run Strong Program

run strong strength program for runners by the runner doc
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Hello! I am a multi-state licensed Doctor of Physical Therapy. I have 10+ years of experience in providing physical rehabilitation to those suffering from painful and/or functionally limiting medical conditions. I offer high-quality service to my patients through education on how to manage these conditions and achieve an excellent quality of life. I primarily work with the following disorders and patient populations: - Orthopedic injuries - Orthopedic surgeries - Chronic conditions - Worker's Compensation - Ergonomics - Digital Health and Telehealth - Generalized weakness and deconditioning

therunnerdoc

Abby | Running Blogger PT 🔑
Trying this again and seeing if it will post corre Trying this again and seeing if it will post correctly!! Trust the process! Learn to love and live by the process Injury recovery and prevention is a lifelong pursuit. Not a "quick-fix" one and done type of deal. If you need help with a niggle/pain or are dealing with something chronic schedule a consultation with me and we can figure out what is going on! Link is in my bio!! #injuredrunner #injuryprevention #injuryrecovery #injuryfreerunner
Plyometrics are cool. I love adding these into my Plyometrics are cool. I love adding these into my warm up to get my Achilles and calves ready for the run! For more info head to the blog! Link is in my bio! #footcare #runforlife #plyometrics #plyometrictraining #runningdrills
Learn more about hypothermia and running at http Learn more about hypothermia and running at //therunnerdoc.com/running-hypothermia/ Link in bio too!! #runforlife #winterrunning #hypothermia
Favorite hip mobility exercises for runners! If y Favorite hip mobility exercises for runners! If you don't use it you will lose it!! Runners usually have decent mobility for their running activities but who doesn't like to move better? Do one or do all a few times a week to keep things moving and strong!! #mobility #hipmobility #hipmobilitywork #runnersmobility #physicaltherapist #injuryprevention
MOBILITY vs FLEXIBILITY: I talk a lot about mobil MOBILITY vs FLEXIBILITY: I talk a lot about mobility on here (Mobility Mondays) Because I think it is so important and overlooked. However, I have gotten the question as to what the difference between mobility and flexibility is. Here ya go! Also, remember that both are extremely important. I just focus more on mobility since most people already stretch and know the benefits of it! 🔑 The difference between these two terms might be small, but pretty important. . 🤸🏽‍♂️Flexibility= the ability for a tissue to stretch aka extensibility. 🤾🏻‍♂️Mobility= the ability to ACTIVELY or passively achieve a range of motion. 👀More simply put: Flexibility is your PASSIVE range of motion Mobility is your ACTIVE range of motion How do you know what you need? 🧷If you have enough range of motion for you to do every day things and your quality of life is awesome, maybe all you need to do is move your joints daily to keep what you have. 🧷If you lack the passive range of motion to do specific tasks, you may need to increase your flexibility. Remember, stretching for hours on end won’t cause physical changes in your muscle, just neural changes 🤭 so after you “stretch” and gain more range, you want to follow it up with some ACTIVE mobility work. That is why it is so important to do both. Stretch it and then reinforce with active mobility 🧷If you have the range of motion but lack the control of this range of motion, you might need more ACTIVE mobility work in that specific range of motion. This is where you reinforce the movement patterns. 🚨Tag someone who needs to know this difference!
Warming up doesn't have to be complicated!! Just Warming up doesn't have to be complicated!! Just get moving and get your blood moving in your legs. If your hips feel tight focus more on moving those in different directions. Same with the calves, work on getting your heels up and moving those calves more! #runningmakesmehappy #runninglifestyle #runchat #warmup #runningtips #physicaltherapist #physio Outfit: @lincactive
Change your mindset. It can be life-changing!! Change your mindset. It can be life-changing!!
Easy runs help prevent injury! Doing too much too Easy runs help prevent injury! Doing too much too fast is a recipe for disaster. Make sure you are slowing down and keeping 80% of your runs in the easy category! You'll run faster and further in the long term. Oh and you will also help prevent injury!
🚨8 COMMON RUNNING INJURIES🚨 🟩 SWIPE LEFT 🚨8 COMMON RUNNING INJURIES🚨 🟩 SWIPE LEFT to view the 8 most common running related injuries, their symptoms, factors that contribute to injury and the average time to recover: . ▪️ Patellofemoral Pain Syndrome ▪️ Iliotibial Band Syndrome ▪️ Medial Tibial Stress Syndrome ▪️ Achilles Tendinipathy ▪️ Hamstring Injuries ▪️ Plantar Fasciitis ▪️ Gluteal Tendinopathy ▪️ Stress Fractures - 🟥 IMPORTNAT: These are not the only injuries or reasons for pain in these particular areas. If you are experiencing a running related injury, seek out help from your local physical therapist with a running specialty to address the source of the issue! - 🟪 Training errors are the most common reason for running related injury. ❤️Like, comment, save & feel free to share with your friends!❤️ #dpt #physicaltherapist #pt #physicaltherapy #prehab #injuryprevention #injuredrunner #keeprunning #injuryfree #rehab #runningwoman #runningpost #runningirl #stillirun #runningtips #runninginspiration #fitmomlife #runningmama #runninggoals #runninglifestyle #sunriserun #chasingboston #runclub #runningisnotcancelled #runitfast #runningislife #lovetorun #runningaddict #runfast #runallthemiles
🏃‍♀️Movement is Medicine!!🏃‍♀️ 🏃‍♀️Movement is Medicine!!🏃‍♀️ 🛌Too often I hear about medical professionals telling patients to rest in order to recover from various musculoskeletal problems. While a VERY temporary period of rest (24-48 hours) can be useful at times to allow an acute issue to calm down, the majority of our focus should be on finding ways to keep people moving by modifying. Research and practice both support this so let's start moving!! Rest is not REHAB!! #movementmonday #motivationmonday #tip #justmove #keepmoving #keeprunning #mobilitymonday #mondaymobility #dpt #physicaltherapy #physicaltherapist #dptrunner #injuryprevention #rehab #injuredrunner #injuryfree #injuryfreerunner #physicaltherapylife #healthcare #prehab #runhealthy #womeninmedicine #movementismedicine
Caffeine....Do you or don't you?? We all know I l Caffeine....Do you or don't you?? We all know I love my caffeine. Especially my coffee. Well mainly just my coffee. But does it have any benefits on your training or even detriments? Crazy enough, there is a ton of researching supporting having caffeine before a run or workout! Why? Swipe to see!! So, now the question is...do you have caffeine before a workout? I do, but instead of coffee (that's for breakfast) I have some @pescience prolific and love this stuff! Check out the link in my bio for $10 off your first order of PEScience !! ❤️Like, comment, save & feel free to share with your friends!❤️ #coffee #coffeecoffeecoffee #caffeine #coffeerunner #pescience #runfast #instarunners #runnersrepost #onemileatatime #runchat #runnermom #mombod #runningjourney #wearetherunners #postpartumweightloss #comebackstory #irunthisbody #womensrunningcommunity #runnersofinstagram #runnerscommunity #runnergirl #werun #girlswhorun #momswhorun #runhappy #thirstythursday
🦶 What are bunions? 🦶   If you’ve ever b 🦶 What are bunions? 🦶   If you’ve ever been told you have a bunion or know someone that has one, you know exactly how they appear. Bunions have a characteristic aesthetic that makes them quite obvious. A bunion is a condition where the big toe angles towards your other smaller toes. It’s generally associated with pain on the inner surface of the base of the big toe. Bunions can range from mild to severe. Generally, there's probably no cause for concern, especially in mild cases with no pain.   BUT they can progressively get worse and can become painful so prevention and conservative treatment are 🗝️ Fix/prevent bunions by: ➊ Wear shoes with wide enough toe boxes - no narrow pointy shoes or high heels - buy foot shaped shoes such Altra, xero shoes, and vivobarefoot ➋ Try out some intrinsic toe exercises highlighted in this post ➌ Try walking barefoot around your home more often, level up with using toe spacers Today’s exercises are a snapshot of some movements I might include in a patient’s home exercise program or general exercise r 📱If you want a custom program to follow for your foot/ankle rehab (or any rehab for that matter), head to the link in my bio!
Keep it simple!! You only need three components Keep it simple!! You only need three components of a run If you need help with a good warm up check out my reels for a great one that I love. Also for refueling to follow @fitcookienutrition or @the_running_dietitian for tips!! Notice that stretching isn't included. That's because it isn't necessary. More on that in the future!! Also, a run Workout is anything from an easy run to tempo to a long run! #lifeofarunner #runhealthy #runinspiration #runningadventure #runnerselfie #runfit #werun #rungirlrun #runlife #runrun #runhard #runningdiary #runshots #runtogether #runningmama #runninggoals #womeninhealthcare #womeninmedicine #physicaltherapy #physicaltherapist #dptrunner #injuryprevention #rehab #injuredrunner #injuryfree #injuryfreerunner #physicaltherapylife #prehab #runhealthy
Save this to keep your options endless for a warmu Save this to keep your options endless for a warmup!! I love adding resisted hip flexion before a run! Follow for more running injury prevention tips!
Farmer's Walk - You should be doing this! The far Farmer's Walk - You should be doing this! The farmers walk is one of the most productive of all exercises. This combined with some burpees is all you need.....not really but almost! Why are these so amazing? Swipe to see! If you complete my Runner's Strength Training Program that is available now in the link in my bio you will see them pop up in every phase. I believe in them that much!! Let me know if you do them and have any questions about them! ❤️Like, comment, save & feel free to share with your friends!❤️ #runningwoman #runningpost #runningirl #stillirun #runnersstrength #strongrun #runstrong #runnerswholift #runningtips #runninginspiration #fitmomlife #runningmama #runninggoals #runninglifestyle #sunriserun #chasingboston #runclub #runningisnotcancelled #runitfast #runningislife #lovetorun #runningaddict #runfast #runallthemiles
You can't just run. If you want to be a better, f You can't just run. If you want to be a better, faster, and non-injured runner you have to strength train and do All of the things!! This means: Warming up Running Strength training Sleeping And fueling right! It all matters.
👟SHOE TYPE DOESN"T MATTER!!👟 Well almost do 👟SHOE TYPE DOESN"T MATTER!!👟 Well almost doesn't matter.... 💡Research shows that the only time a motion controlled shoe is necessary and helps prevent injury is when you are a pronator. (flat feet) Interestingly enough, with the increasing focus on running shoe design, technologies and function, running-related injury incidence has not changed noticeably over the last few decades. ❓What does this mean? It means that if you were told you needed a certain type of shoe to reduce injury etc...you shouldn't necessarily believe it. The only time any small change in injury risk with shoe type has been noted was with pronators and wearing a motion control or stability shoe. THAT'S IT!! Don't always believe the hype that is going around about shoes. To circle back to my post last week about rotating shoes. Unless you are a pronator, don't worry about if a shoe is neutral, cushioned, stability etc. Just find some that are comfortable and go with it! It is more important that the shoe feels good when you run! ❤️Like, comment, save & feel free to share with your friends!❤️ #dpt #physicaltherapist #pt #physicaltherapy #prehab #injuryprevention #injuredrunner #keeprunning #injuryfree #rehab #trainingrun #runfam #wearetherunners #tiptuesday #runningshoes #shoes #shoestore #runningmakesmehappy #runningismytherapy #runnersrepost #easyrun #runningfamily #fitmomlife #runfamily #runhappyteam #borntorunfree #runhealthy #runhappy @brooksrunning
Not shown is me dancing when filming this and reta Not shown is me dancing when filming this and retaking the shot due to dance bounce 😂 Running injury prevention is my passion and I love creating content for runners to learn and stay healthy!
Why you need to check your shoes!! How old are yo Why you need to check your shoes!! How old are your running shoes?? How many miles do you have on them? Not recovering as well as you were? Legs feeling a little more heavy? •• You've put all those miles on your shoes this summer, check out these tips to keep running injury free and feeling fresh for that next run! •• First things first: GO get fitted for shoes at a local running store if you never have! Everyone's feet are SO different! They’ll watch you walk, direct you towards shoes that go with YOUR foot shape, the right heet-to-toe drop, and were trained on the shoes on their wall and how they could help you! •• There are two different categories for runners: Neutral & Stability. It's beneficial to know what your foot strike looks like so you can keep your body's foundation moving smooth! •• Your shoes have a life. 3-8 months depending on how much you’re running. Or 400-600 miles (depends on the shoe). So it might be time for you to switch out your shoes! Track mileage on Strava or write date on inside of shoe. •• "You can feel it before you can see it." - My go-to saying for your shoes. Your legs, body, and feet can feel the need for new shoes and this is well before the shoes loose traction. They'll feel less bouncy, your body isn't recovering as fast even after an easy run they're probably due for a change-out. •• Size matters! Going a little longer than your normal street shoe is necessary! If you are wearing through the upper or busting out the sides you could benefit from going a half size larger. Also, if you are experiencing black toenails, blisters, etc! •• Quick tips: -shoes shouldn't need a "break-in" period, they should feel the best in store than they ever will - don't fix what's not broken AKA if you have a shoe you love with no issues or injuries, why change? - your perfect running shoe should feel like you have nothing on - wearing your shoes only for running elongates the life of shoe
#weeklyrundrills This week is working on that fo #weeklyrundrills This week is working on that forward fall and quick switch while still engaging the hamstring to pull your heel up instead of kicking back! Do these about 10 times each (per side) before each run this week! If you really want to get crazy do both last week's and this one together!! ❤️Like, comment, save & feel free to share with your friends!❤️ #flexfriday #fridayworkout #flexitfriday #runningwoman #runningpost #runningirl #stillirun #runningtips #runninginspiration #fitmomlife #runningmama #runninggoals #runninglifestyle #sunriserun #chasingboston #runclub #runningisnotcancelled #runitfast #runningislife #lovetorun #runningaddict #runfast #runallthemiles #rundrills #runningform
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