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How to Run Without Pain: Part 2

Author: Dr. Nate Jones, PT

Important: Read Part 1 First (Click Here)

Progression and Tissue Tolerance to Load

The single most important factor for avoiding pain and injury with running is likely how running is progressed. The human body is remarkably resilient and adaptable - given the right progressions, conditions, and genetics, it can lift over 1000 pounds off the ground or run more than 100 miles without stopping. When a stimulus is applied to the body, the body responds by trying to improve itself in relation to that stimulus, whether this is lifting heavy, sprinting, or running a marathon. If the stress of the stimulus is too low, there is no reason for the body to adapt. If the stress of the stimulus is too high, either in a single session or over time, the body cannot adapt quickly enough and excessive tissue breakdown and subsequent injury can occur. Adaptation to exercise is highly individual, with some people demonstrating more propensity for strength versus endurance,...

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How To Run Without Pain: Part 1

 

Author: Dr. Nate Jones, PT

Introduction

Running is one of the most common forms of exercise in the world. People engage in it to improve their health, lose weight, for fun, and to participate in an enormous variety of competitions. It is an activity available to almost everyone, has very few barriers to entry, and includes a wide variety of health benefits.1 However, running has an immensely high injury rate compared to other ways of exercising, and running related injuries are one of the key reasons why people discontinue running.2 This article series is going to explore why running has a high injury rate, which specific aspects of running contribute to certain common injuries, and how best to avoid said injuries. 

 

Click Here To Download Our Pain-Free Running Guide

 

Why Does Running Have A High Injury Risk?

In order to discuss running injuries, it is imperative to define what an injury is. Studies disagree on the exact definition, but Buist et al put forth one...

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Sports Hernias, Adductors, and Groin Pain…Oh My!

Author: Yves Gege

Sports Hernias, Adductors, and Groin Pain…Oh My!

No matter how you slice it, groin pain is a big problem and healthcare seems to have a lot of over complicated answers with no long term relief for patients. We have seen too many people come in to the office who have seen multiple healthcare professionals (doctors, chiros, PTs, etc) with little to no relief. This ailment is given various names ranging from sports hernias to adductor strains and most people are told this is something they will just have to deal with. Nothing seems to help the patient get better. Patients get so frustrated that they stop exercising and this leads to a downward spiral of more pain and decreased function. We are here to tell you that there is a solution! It’s not an easy one, but it’s one that I find very effective in my clinic!

Groin strains are a big problem in professional sports as well. They can limit a lot of players time on the field and create...

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Specialized Knee Injury Treatment to Get You Back To Working Out

If you have knee pain, you have to read this. 

We all have activities we enjoy and that require us to be in good physical health. Whether it’s walking, golfing, biking, running, lifting weights, or something else entirely, having physical pain can hinder us from doing the things we really enjoy. There are certain pains that can be more debilitating than others. Having severe knee pain, for example, can mean that short morning walk from your car can turn into a long, painful one.



What can cause knee pain?

While the cause of knee pain can vary, some of the most common causes are arthritis, runner’s knee, tendonitis, meniscus tears, and sprained ligaments. Without proper treatment, knee pain can continue to cause pain for years, and you deserve better! It’s important to find the right type of help to ensure that your knee heals properly and that you stay pain-free. At Made2Move Physical Therapy, we’ll determine the best methods to alleviate your knee pain.




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Strength Training for Runners to Run Faster and Prevent Injuries

I know what you’re thinking: not another blog on running; telling me to stretch, do some cross-training, and buy new shoes. Well this one is different… maybe not completely, but we are going to package it in a sweet doughnut with frosting and sprinkles so it goes down easy.

My name is Yves, I am a physical therapist, and I truly love running. I enjoy just going outside, no equipment needed, and running a mile, or two, or more. I have traveled through a lot of fitness arenas and love most of them. Currently, doing Crossfit, especially the olympic lifting, is my new challenge. Running in some form has always been a part of my workout regimen. I’ve completed a few 1/2 marathons, some 5Ks, 10Ks, and I ran one marathon, “Flying Pigs,” in Cincinnati (there were a lot of hills!)

The main thing we want to learn today (and it’s a universal principle no matter what the sport or activity) is that you need to master the basics first, simplify...

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