{"id":219953,"date":"2025-03-05T15:56:08","date_gmt":"2025-03-05T20:56:08","guid":{"rendered":"https:\/\/netpacestudios.com\/mma\/?post_type=newsletter&p=219953"},"modified":"2025-03-05T15:56:09","modified_gmt":"2025-03-05T20:56:09","slug":"proven-methods-for-preventing-running-related-injuries","status":"publish","type":"newsletter","link":"https:\/\/netpacestudios.com\/mma\/newsletter\/proven-methods-for-preventing-running-related-injuries\/","title":{"rendered":"\u200bProven Methods For Preventing Running-Related Injuries"},"content":{"rendered":"\n
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Are you confused by all the information out there on how to prevent running-related injuries? Have you heard you should stretch and then heard you don’t need to stretch a few weeks later? What really works?<\/p>\n\n\n\n

At MMA Rehab, our physical therapists are known for their results when it comes to running-related injuries! <\/p>\n\n\n\n

Running is one of the most popular forms of exercise for overall health and wellness. Unfortunately, it is also one of the most significant sources of injuries, particularly to the lower extremities. <\/p>\n\n\n\n

To minimize the risk of injury, runners should take preventative measures to ensure they are running the most safely and effectively possible. Our MMA Rehab physical therapists stay up-to-date on the most advanced strategies based on results to ensure your recovery quickly and completely! <\/p>\n\n\n\n

Call today to request an appointment with one of our running specialists!<\/p>\n\n\n\n

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What Really Works?<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h2>\n\n\n\n

One of the most important preventative measures runners can take is to engage in proper warm-up and cool-down routines. A proper warm-up can help to increase blood flow to the muscles, which can help to reduce the risk of injury. <\/p>\n\n\n\n

Studies have found that a warm-up consisting of dynamic stretches, such as leg swings, butt kicks, and high knees, can help to reduce the risk of injury in runners. The exact protocol is not the main point. The key is to simulate the movements, as closely as possible, that you are about to perform. Sustained stretches are generally safe but may inhibit performance and should be avoided if your goal is speed or power. <\/p>\n\n\n\n

Another important preventative measure is to engage in regular strength training and conditioning exercises. This can help improve overall muscle and joint function, reducing the risk of injury. <\/p>\n\n\n\n

Multiple studies have found that a strength training program, including exercises such as squats, lunges, and calf raises, can help to reduce the risk of injury in runners. When possible, performing single-leg strength exercises are particularly beneficial. <\/p>\n\n\n\n

Single-leg exercises help improve balance and proprioception and eliminate compensations that your body subconsciously does to avoid a weak area. This can include exercises such as single-leg deadlifts, step-ups, and split squats.<\/p>\n\n\n\n

Our MMA Rehab physical therapists recommend runners include exercises that address the hip and core muscles, as these muscles play a critical role in stability and movement during running. This can consist of exercises such as the side plank, bird dog, and dead bug.<\/p>\n\n\n\n

Additionally, runners will ideally use proper running form and technique. Our therapists can assess your mechanics to ensure you are maintaining a natural (neutral) spine position, landing on the midfoot (ideally), and keeping the shoulders and arms relaxed. <\/p>\n\n\n\n

Finally, choosing the proper footwear can help minimize the risk of injury. Recent studies have shown that more cushioning minimizes injuries in new runners, and having proper support and fitting can reduce risks at all levels of runners. This is a far more complicated area, and getting proper guidance is critical. <\/p>\n\n\n\n

What To Expect At Your MMA Rehab Sessions<\/strong><\/h2>\n\n\n\n

At MMA Rehab, our physical therapists will conduct a thorough evaluation that includes a biomechanical assessment of your body’s movement ability. We combine this information with a walking and\/or running gait analysis to identify factors contributing to your issues.<\/p>\n\n\n\n

We combine these findings with your personal health history, shoe history, and whatever injury you have (or had) to provide you with a detailed recommendation. Our goal is to evaluate all the different factors contributing to pain and\/or injury to ensure we are designing a program that addresses each limitation, restriction, or weakness you may have.<\/p>\n\n\n\n

Our therapeutic interventions include targeted manual techniques, mobility work, strengthening exercises, and appropriate balance and coordination techniques to resolve your pain, improve your gait and restore your overall function. <\/p>\n\n\n\n

Our team will work with you to help you avoid errors in training judgment and manage appropriate strategies to ensure results. No matter what type of injury you’re dealing with, our team can assess your body, guide you back to health, and give you the tools to prevent future injuries!<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

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Request An Appointment Today!<\/strong><\/strong><\/strong><\/strong><\/strong><\/h2>\n\n\n\n
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It’s important for runners to listen to their bodies and pay attention to any signs of pain or discomfort. If runners experience any pain or discomfort, they should take a break from running and schedule an appointment with our running specialists at MMA Rehab!<\/p>\n\n\n\n

Call today so you can resolve any injury and get back to running pain-free!<\/em><\/strong><\/p>\n<\/div>\n\n\n\n

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Get Back to Your Best Self at MMA Sports Rehab<\/strong><\/h3>\n\n\n\n

Rediscover your strength and get back to your best self at MMA Sports Rehab! Schedule your next appointment today and experience the top-notch care that helped you before.<\/p>\n\n\n\n

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Clinic News<\/strong><\/h2>\n\n\n\n
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Dr. Barz completed Level 2 Dry Needling Course, Colorado<\/h3>\n<\/div>\n<\/div>\n\n\n\n
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Dr. Ujjwal was honored with very prestigious National Award for Outstanding Clinical Educator Award from American Physical Therapy Association (APTA) at Combined Section Meeting (CSM) – National Conference in Houston, TX. He was also awarded $750 towards his prestigious award from APTA. <\/h4>\n<\/div>\n\n\n\n
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A Special Thanks from MMA Sports Rehab<\/h2>\n\n\n\n

“We now have 349 Google 5-star reviews and more than 700 5-star reviews. We want to show our gratitude to our well-wishers, friends, family, community, and our beloved patients for their continued trust with their health care\/rehab. We love you, and we are here because of YOU! Thank You!!!” – MSR Family<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

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Dr. Ujjwal’s Top 10 Tips to Avoid Running Injuries<\/strong><\/strong><\/strong><\/h2>\n\n\n\n

Up to 79% of runners<\/strong> get injured yearly\u2014avoid becoming a statistic with these evidence-backed tips!<\/p>\n\n\n\n

1\ufe0f\u20e3 Increase Mileage Gradually<\/strong> \u2013 No more than 10% per week<\/strong> to prevent overuse injuries.
2\ufe0f\u20e3 Strength Train<\/strong> \u2013 Strong glutes, core, and hips<\/strong> reduce knee and IT band pain.
3\ufe0f\u20e3 Take Recovery Days<\/strong> \u2013 Rest prevents stress fractures and tendon issues.
4\ufe0f\u20e3 Fix Running Form<\/strong> \u2013 Shorter strides & 170-180 steps\/min<\/strong> lower impact.
5\ufe0f\u20e3 Wear Proper Shoes<\/strong> \u2013 Replace every 300-500 miles<\/strong> to avoid joint strain.
6\ufe0f\u20e3 Warm Up Right<\/strong> \u2013 Dynamic stretches<\/strong> improve flexibility & performance.
7\ufe0f\u20e3 Listen to Pain<\/strong> \u2013 Pain >3 days? Modify training or seek professional help<\/strong>.
8\ufe0f\u20e3 Cross-Train<\/strong> \u2013 Do something else: Reduce impact with cycling, swimming, or strength work.
9\ufe0f\u20e3 Hydrate & Fuel<\/strong> \u2013 Drink 60 oz for female, 80 oz for male a day, Electrolytes & protein aid recovery and prevent cramps.
???? Stay Mobile<\/strong> \u2013 Foam rolling & stretching keep joints & muscles healthy.<\/p>\n\n\n\n

????\u200d\u2642\ufe0f Stay injury-free & enjoy pain-free miles!<\/p>\n<\/div>\n<\/div>\n\n\n\n

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Our Patients Get Great Results<\/strong><\/h2>\n\n\n\n

“A friend recommended MSR and I’m so glad they did. Everyone at MSR has been fantastic. I came in with a minor back injury from Olympic weightlifting. I wanted to ensure it would get better in time to train for my next competition. Dr. Kim took the time during the evaluation to ask lots of questions and try to understand the root of the problem.
I had the pleasure of working with Erick, Dr. Ujjwal, and Dr. Bri during my appointments. My appointments felt more like mini workouts then any other PT I have gone to in the past.
They checked in at the beginning of each appointment to see how I was feeling with my progress, how my weightlifting training was going, and what was or wasn’t working for me. They progressively introduced me to exercises that were sport specific. They never told me to stop doing what I love doing, they wanted to get me back to performing at my best.
I progressed ahead of the initial schedule and now have many tools (i.e. exercises and stretches) to keep me performing at my best. And I now have a trusted PT to return to when the next injury or issue flares up.”<\/p>\n\n\n\n

-Lauren M. (National Level Olympic Weightlifter)<\/strong><\/p>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n

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Spring Vegetable Tart<\/strong><\/strong><\/strong><\/strong><\/h2>\n\n\n\n
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Ingredients:<\/h3>\n\n\n\n
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  • 2 sheets puff pastry<\/li>\n\n\n\n
  • 1 egg, lightly beaten<\/li>\n\n\n\n
  • 5 oz vegetable dip<\/li>\n\n\n\n
  • 6 baby zucchini, halved lengthwise<\/li>\n\n\n\n
  • 3-4 yellow squash, thinly sliced with a mandoline<\/li>\n\n\n\n
  • 1 bunch asparagus, thinly sliced lengthwise with a mandoline<\/li>\n\n\n\n
  • 1 1\/2 c goat cheese<\/li>\n\n\n\n
  • Extra virgin olive oil<\/li>\n\n\n\n
  • Balsamic vinegar glaze<\/li>\n\n\n\n
  • Mixed herbs, to serve<\/li>\n<\/ul>\n<\/div>\n\n\n\n
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    Directions:<\/h3>\n\n\n

    Preheat oven to 400\u00b0F. Line a large baking tray with baking paper. To make tart case, place pastry sheets side by side on the lined tray. Brush egg wash along the long edge of one sheet, then overlap with the other by 1″ to create a large single sheet. Fold and pinch all four sides to make a 1″ border, pushing down to seal. Brush border with egg wash. Using a fork, prick the base of the tart all over. Place in oven and bake for 20 minutes, until golden. Remove from oven and spread base of pastry with dip. Meanwhile, place vegetables in a large bowl. Pour boiling water over vegetables, steep for 1 min to blanch, then drain and pat dry with paper towel. Scatter vegetables over tart and crumble goat cheese on top. Drizzle with oil and vinegar glaze. Sprinkle with mixed herbs.<\/p>\n<\/div>\n