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Love to Run Outside but Hate the Injuries?

| June 26, 2013 | Reply

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Summer Running Tips from a Capilano Physio

The paths around the city are filling up with people who are taking advantage of getting some fresh air and exercise outdoors for FREE!  No more running on a treadmill, staring at a wall.  However, running and walking outdoors poses new stresses on your body compared to indoors.  Uneven running surfaces, hard concrete or pavement all cause stress on your feet, ankles and knees.

Stabilization is Key

If you are a chronic ankle roller like me, outdoor running may lead to a sprain at some point in the summer. Every time you roll your ankle you are damaging your proprioceptors…the little muscles that help stabilize your ankle putting you at an increased risk to have it happen again. A few balance exercises and resistance tubing exercises can help restore your proprioceptors and increase the strength of your ankles. 

Orthotics to Reduce Soreness

Another thing that can help reduce the propensity to hurt your ankle are customized orthotics. If you are noticing that after a leisurely long walk your feet, knees or back are sore then you might consider seeing a Certified Footmaxx Orthotic Provider.  Improper gait dynamics (the way you walk) can cause a variety of problems that can be addressed with custom orthotics.  The difference between over the counter shoe inserts and Custom made Orthotics is just that…custom.  Our Orthotics Specialist takes a scan of your feet in motion to get a computerized reading of how your foot dynamics work.  Then based on the scan you can have a pair of orthotics designed specifically to remedy your specific problem.

Stretches and Exercises to Help Prevent Injuries

Keeping back leg slightly bent, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf. Keeping back leg slightly bent, with heel on floor and turned slightly outward, lean into wall until a stretch is felt in calf.
Keeping back leg straight, with heel on floor and slightly turned outward, lean into wall until a stretch is felt in calf Keeping back leg straight, with heel on floor and slightly turned outward, lean into wall until a stretch is felt in calf
Standing with ball of foot on stair, reach for bottom step with heel until a stretch is felt throught the arch of the foot. Standing with ball of foot on stair, reach for bottom step with heel until a stretch is felt throught the arch of the foot.
Balance on one leg for 30 seconds or as long as possible, which ever come first. Repeat 6 times on each leg. Balance on one leg for 30 seconds or as long as possible, which ever come first. Repeat 6 times on each leg.
Balance on leg with eyes CLOSED for 30 seconds or as long as possible, which ever comes first.  Repeat 6 times on each leg Balance on leg with eyes CLOSED for 30 seconds or as long as possible, which ever comes first. Repeat 6 times on each leg
Start with foot facing forward Start with foot facing forward
Pull foot against the resistance of the band Pull foot against the resistance of the band
Start with foot facing forward

Start with foot facing forward
Pull foot away from the resistance of the band

Pull foot away from the resistance of the band

For more tips on how to prevent running injuries visit:

http://capilanorehab.com/put-some-spring-in-your-step/

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Capilano Rehab Centre | Physical Therapy Capilano physical therapists have provided state-of-the-art physical therapy, sports physiotherapy, back pain, WCB, accident, whiplash and injury rehab to clients in Edmonton for over 10 years.

5832 Terrace Rd Edmonton, AB. T6A 3Y8

(780) 466-1104

Category: Active Living, Healthy Living, Orthotics, Running

About the Author ()

I am Capilano Rehab Centre’s Community Care Coordinator. I have been with Capilano Rehab for 9 years primarily as a Physio Assistant, but also as a Receptionist. I have a Physical Education Degree from the University of Alberta, which I will eventually use when my two young children are grown up. In the mean time I am enjoying helping people in the Community through my role as Community Care Coordinator and bringing awareness to how a Physiotherapist can help you get back to the activities you love the most!

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