Running is one of the most popular forms of exercise because it is easy, accessible and relatively inexpensive. However, if not done correctly, running can lead to injury. There are a number of ways you can avoid injuries while running. If you have suffered a running injury and need a physical therapist in Baltimore County, the pros at Comprehensive Spine and Sports Center can help you to get back on track.
Avoiding Issues While Running
The best way to deal with running injuries is to prevent them. Here are some tips to preventing injuries while you are exercising.
Leading Cause of Injury
The first step is knowing what causes running injuries. Most injuries come from over taxing the muscles or not having proper training in running. Pushing your body too hard can lead to injury.
Prevention Through Cross Training
There are two main muscle groups on the hips that need strengthening to help prevent running injuries. These muscle groups are the glute medius and minimus and provide stabilization to the hips.
Some ways to strengthen your glute medius and minimus are listed below:
- Sidestepping: Using a resistance band placed just above your knee (or ankle if you want a harder workout), toes pointed forward, side step in a mini squat about 20 feet your left or right. Without turning around, do the same thing in the other direction back to your starting point.
- Side Planks: Resting on your side, slowly lift your hips and torso off the floor balancing on your arm closest to the floor until your body is in a straight line from head to feet. Hold for the allotted time and then repeat on the other side.
Some other exercises you can do to strength your hip muscles include Jane Fondas, knee side planks, and hydrants. Physical therapy can also assist with strengthening your muscles by providing exercises and making sure the exercises are being done properly. Utilizing physical therapy services gives you the tools necessary to make running fun and reduce the risk of injury.
Visit a Physical Therapist in Baltimore County
If you are a runner in Baltimore County, or you are thinking of adding running to your workout routine), contact the professionals at Comprehensive Spine and Sports Center to get started today. Dr. Neil Cohen has over 35 years of experience successfully treating thousands of patients in need of a physical therapist.
