Fitness Archives | Next Level Physio

Revolutionize Your Run: The Single Leg Romanian Deadlift for Hamstring Health

Judy — Wed, 17 Apr 2024 04:35:00 +0000

At Next Level Physio, we often see a surge in runners combating high hamstring strains, a common yet challenging issue. If you find yourself grappling with discomfort at the sit bones—the origin point of the hamstrings—impacting your daily activities and running routine, the single leg Romanian deadlift (RDL) might just be the transformative exercise you need.

The Power of the Single Leg RDL:

The single leg RDL isn’t just another exercise; it’s a critical component of our Phase II, Excel phase in the MEI Method for returning to running. This exercise goes beyond typical strength training by targeting each leg individually, ensuring balanced power and resilience in your hamstrings.

Why Single Leg RDLs?

Enhanced Lower Body Strength and Power: The single leg RDL zeroes in on the hamstrings and glutes, essential muscles for every runner. Strengthening these areas translates to improved performance across all running activities, from sprints to hill climbs.
Boosted Balance and Stability: This exercise challenges your balance, enhancing stability and proprioception. This means better control and confidence on uneven terrain or during quick directional changes.
Injury Resistance: While complete injury prevention is unrealistic due to numerous uncontrollable factors, exercises like the single leg RDL can significantly lower the likelihood of injuries by training the hamstrings’ eccentric phase and addressing muscle imbalances.

Executing the Single Leg RDL:

Begin standing, weight evenly distributed and knees slightly bent.
Transfer your weight to one leg, maintaining the knee bend.
Hinge at the hips, keeping your back straight and chest up, as you lean forward.
Extend the free leg behind you, aiming for a straight line from head to heel.
Lower until your hamstring stretches, then squeeze your glutes to return to the start.
Complete your set before switching legs.

Pro Tips for Perfect Form:

Maintain a flat back to protect your spine.
Focus on driving through the heel of your supporting leg.
Ensure your shin remains vertical for optimal hamstring engagement.
Lower your torso with control to maximize muscle work.
Keep the weight close to your body for better stability.

Incorporating single leg Romanian deadlifts into your routine could be the key to overcoming those persistent hamstring issues and enhancing your overall running performance. However, always consult with a physiotherapist before trying new exercises, especially if you’re currently injured.

Need Help with Hamstring Pain?

If conventional methods haven’t eased your hamstring pain, it’s time for a tailored approach. Schedule your free Hamstring Pain Away Physio Assessment at Next Level Physio and get back to running without the pain.

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Stretching for Runners: The Optimal Time for Maximum Benefit

Jerry — Sat, 27 Jan 2024 08:06:13 +0000

The debate over the best time to stretch for runners is ongoing. Should it be before or after your run? Understanding the impact of stretching on your running routine is crucial. In this article, we delve into the science behind stretching and offer insights to enhance your running performance.

Stretching Before Your Run: A Misconception?

For years, stretching before a run has been a common practice. However, recent research challenges this norm. Studies indicate that traditional stretching prior to running may not prevent injuries or improve flexibility, and in some cases, it might even increase the risk of injury. This revelation suggests that the time spent stretching calves, quads, and hamstrings before hitting the track might not be as beneficial as once thought.

The Role of Dynamic Stretching

Dynamic stretching, involving active movements, is emerging as a superior method. Exercises like calf walks in a plank position not only reduce injury risk but also enhance mobility in a shorter duration. At Next Level Physio, we recommend dynamic stretching before a run to warm up the muscles effectively and prepare them for the physical activity ahead.

Post-Run Stretching: The Ideal Practice

Contrary to pre-run stretching, indulging in post-run stretches can be advantageous. Stretching after a run may help alleviate muscle soreness and stiffness. However, the technique and duration are key. Static stretches, where a position is held for a period, should be maintained for at least two minutes for actual mobility gains. This method helps the muscle fibers to release tension effectively.

Foam Rolling: More Than Just Loosening Knots

Foam rolling is often misunderstood as a tool to loosen up tight muscles. In reality, its primary benefit is to relax the tension caused by the central nervous system. When you foam roll, you’re essentially signaling your brain to reduce the tightness in the muscles, contributing to overall muscle relaxation.

Joint Mobility Drills: The Unsung Heroes

In addition to stretching, joint mobility drills are crucial for runners. These drills involve challenging the joints to contract and relax at different ranges, facilitating greater motion range. It’s not just the physical stress on the tissues; it’s about allowing your brain to relax its hold, leading to improved flexibility and performance.

Unlock the Secrets of Effective Stretching and Mobility for Runners with Next Level Physio

Both stretching and joint mobility are essential components of a runner’s routine. The key is to find the right balance and technique – dynamic stretches before a run and static stretches afterward. For personalized advice and assessments tailored to your needs as a runner, Next Level Physio offers specialized services. Contact us today to enhance your running experience, ensuring smooth, enjoyable, and injury-free runs.

Interested in optimizing your running routine with expert guidance? Schedule your free running physio assessment at Next Level Physio and discover the best hip and knee mobility drills for your running needs. Let’s work together for your long-term running health and performance.

The post Stretching for Runners: The Optimal Time for Maximum Benefit appeared first on Next Level Physio.

Marathon Training – What Not To Do With Plantar Fasciitis

Jerry — Tue, 11 Jul 2023 09:35:30 +0000

Training for a marathon is no simple feat and it can come with its fair share of emotional turbulence.

When you have the added burden of plantar fasciitis, this can become even more daunting.

Training for a marathon is a huge physical and mental challenge, and managing the pain of plantar fasciitis can create yet another layer of complexity.

In this blog, you’ll discover the emotional reality of training with plantar fasciitis as well as what not to do with plantar fasciitis when training for a marathon.

With any injury, it’s important to recognize that you may need to adjust your training plan.

Remember: no one knows what works best for your body better than you do.

What Is Plantar Fasciitis?

Plantar fasciitis is a painful condition of the foot that affects millions of people around the world.

It occurs when the thick band of tissue (plantar fascia) connecting your heel bone to your toes becomes irritated and inflamed, leading to sharp pains in the heel and arch area.

The pain usually increases with prolonged standing, walking, or running which can make it difficult to stay active.

Plantar fasciitis can be caused by fast changes in activity, wearing improper footwear, or having flat feet or high arches.

The good news is that plantar fasciitis is treatable with the right steps, but it is imperative to remember what not to do with plantar fasciitis!

What Not To Do With Plantar Fasciitis

Increasing Your Mileage Too Quickly

We know lots of our patients are desperate to reach that extra milestone but increasing your mileage too quickly while suffering from plantar fasciitis can make your condition worse for several reasons.

A sudden increase in mileage puts excessive strain on the plantar fascia. This can lead to micro-tears, worsening the pain and prolonging your healing process.

You’re also more likely to fall into bad habits like overpronation (when your foot rolls inward excessively), which can put additional stress on your plantar fascia.

So while it might be tempting to push yourself, rapidly increasing your mileage can also heighten the risk of other injuries such as stress fractures, shin splints, and Achilles tendinitis, which could further complicate your condition.

Therefore, if you’re suffering from plantar fasciitis, it’s crucial to gradually increase your mileage.

Taking Painkillers To Try And Reduce Your Symptoms

While it may be tempting to use painkillers such as Advil to manage your pain, there are several reasons why this is not the best approach.

Pain is your body’s way of signalling that something is wrong. Using painkillers can mask this warning signal, leading you to potentially overexert yourself and cause significant damage to your injury.

Painkiller will never be able to treat your pain at the source of the problem, meaning your pain is always present just subdued. Regular use of painkillers can have various side effects including stomach ulcers, kidney issues, and increased risk of heart problems.

These risks are heightened when engaging in strenuous activities like marathon training.

Instead of relying on painkillers, it’s better to focus on proper foot care, and physiotherapy exercises to manage plantar fasciitis.

Ignoring Proper Stretching and Strengthening Exercises

Our patients love to run, so much in fact that they often forget about stretching or strength training to help promote better health and faster recovery times.

A marathon is a physically demanding task that requires considerable strength and endurance. If you’re suffering from plantar fasciitis, it becomes even more crucial to incorporate proper stretching and strengthening exercises into your routine.

Without proper stretching, the plantar fascia can become increasingly tight and inflamed. This can make your pain during runs more severe and prolong your healing process.

The added bonus of incorporating these techniques into your regime is they are not only a coping mechanism for your pain but can actually improve your running performance.

Now you’re interested!

Therefore, incorporating appropriate stretching and strengthening exercises into your training regimen is crucial when attempting new personal bests and dealing with plantar fasciitis.

What You Can Do To Help Training With Plantar Fasciitis

Shockwave Therapy

This state of the art treatment works by delivering pulses of energy to the injured area, stimulating the body’s natural healing process.

This form of treatment is found to be effective in reducing pain caused by plantar fasciitis. It can also make it easier to maintain your training regimen without discomfort, meaning you don’t have to miss out on your training goals.

The shockwaves stimulate blood flow and promote the formation of new blood vessels, facilitating faster healing of the damaged tissue.

Unlike surgery, this is a non-invasive treatment, meaning you won’t have to deal with a long recovery period or risk of infection. Making it a great option for athletes who want to get back to their training as soon as possible.

We now offer this revolutionary service and you can now schedule a Free Shockwave Assessment to help determine whether this treatment is right for you!

Our shockwave therapy sessions usually last around 30 minutes to an hour, making it one of the fastest treatments available to athletes.

We are currently extremely busy across our all four of our clinics (Cary, Montclair, Morrisville, and Woodcliff Lake) meaning we don’t have many spaces left, so act fast.

Do not miss out and Arrange Your Free Shockwave Assessment NOW.

More Free Expert Advice For Runners With Plantar Fasciitis

Read our blog – 12 Ways To Soothe Sore Feet

Read our blog – What’s Overstriding, And Why Can It Be A Problem For Runners?

The post Marathon Training – What Not To Do With Plantar Fasciitis appeared first on Next Level Physio.

How To Avoid Knee Pain After Running Without Painkillers

Jerry — Tue, 27 Jun 2023 12:09:02 +0000

“Why Do I Get Knee Pain After Running?”

Are you struggling to keep up with your running schedule due to agonizing knee pain after a run?

Our clinic deals with this issue on a weekly basis. Thousands of patients feel they have to take painkillers or decide between fitness and knees free from pain.

This is not the case!

Whether you’re looking to run further or set a new personal best, the advice in this blog will help you do so, as it has with our past patients.

“Why Do I Get Knee Pain After Running?”

In our physical therapy clinic, we work with a lot of runners who have been running for years with little to no pain or discomfort before their issue manifests.

If this applies to you, you may be wondering, “Why do I get knee pain after running?” It can be irritating to feel like your progress is moving in reverse.

It is important to understand why you are experiencing this sensation so that you can properly address it and prevent future issues.

There are a variety of reasons you may be experiencing knee pain after running, including;

Repetitive Stress Injuries

These injuries occur when you place too much stress on one area of your body, such as by overusing certain muscles or performing repetitive movements.

Weak Core Muscle Strength

A weak core can put extra stress on the knees, leading to pain.

Make sure you are doing exercises that target your core muscles, such as planks and crunches, in order to strengthen them.

Inadequate Warm Up

If you don’t warm up before running, your muscles and joints are more likely to become injured. Make sure you always take the time to do a thorough warm-up before starting any exercise routine.

Poor Nutrition

If you don’t eat the right kind of foods before and after running, your body may not be able to recover properly.

Make sure to eat plenty of fruits, vegetables and proteins to fuel your body and provide it with the nutrition it needs for recovery.

How To Avoid Knee Pain After Running

There are easy steps you can take to prevent knee pain after running if you’re already experiencing it.

Listen To Your Body

We know running is important to a lot of our patients, often putting that extra distance or personal best before their bodies.

As you are running, its important to pay attention to any soreness or potential pain in your knee and stop immediately if you feel anything that isn’t comfortable.

Strengthen Your Legs

Doing exercises like squats and step-ups can help strengthen the muscles that support your knee joint and keeps them healthy.

If you experience additional pain or anything out of the ordinary you should contact a professional immediately!

Invest In Quality Running Shoes

Choosing the right shoe for your foot type is essential when it comes to avoiding knee pain.

The better the cushion and support, the less likely you are to experience any issues with your knees while running.

The Quickest Way To Avoid Knee Pain After Running

Hopefully you can apply the techniques above and avoid your knee pain after running.

For first time knee pain sufferers, rest and time off the injury is all your knee needs to recover.

However, if your knee pain persists or unfortunately gets worse, you should seek professional help from a physical therapist.

Our team at Next Level Physical Therapy can help you identify the root cause of your knee pain. Setting you up with a personalized treatment plan on how to run more, further, and faster.

This is by far the fastest treatment option available and will stop your knee pain from getting worse or coming back in the future.

Physical therapy is the perfect option for those who wish to fix the issue without relying on painkillers, injections or surgery!

Book Your Free Lower Body Consultation

You can now schedule a Free Lower Body Consultation to help determine whether physical therapy is right for you!

We are currently extremely busy across our four clinics (Cary, Montclair, Morrisville, and Woodcliff Lake) meaning we only have limited availability for this special offer.

Avoid disappointment and Arrange Your Free Lower Body Consultation NOW.

Want More Free Professional Advice To Live An Active Life Pain-Free?

Read our blog – Three Reasons Why Runners Need To Add Strength Training Into Their Running Program

Read our blog – 3 Reasons Why You’re Still Having Knee Pain and Can’t Run, Bike, Or Squat!

The post How To Avoid Knee Pain After Running Without Painkillers appeared first on Next Level Physio.

How to Get Rid of Shin Splints – 3 Proven Methods For Fast Relief

Jerry — Wed, 21 Jun 2023 09:57:16 +0000

Love to run but hate shin splits?

Don’t worry you’re not alone!

Shin splints are caused by several different reasons but the common denominator is that they get in the way of what you love!

Our team’s number 1 priority is to get you back at your best as quickly as possible!

That’s why this blog contains 3 proven methods for relieving your shin splints with little to no effort.

Shin Splints: The Cause & Effect

Shin splints, also known as medial tibial stress syndrome (MTSS), is a painful condition caused by overuse of the lower leg muscles.

Generally, it occurs after exercising too hard or for too long, without giving your body enough time to recover.

It can also be caused by running on hard surfaces such as pavement or concrete, wearing ill-fitting shoes, having flat feet or high arches, and poor posture during exercise.

Symptoms include pain in either one or both legs along the front and sides of the shinbone with tenderness to touch.

Additional signs include swelling in the lower legs, difficulty pressing on the affected area, or general discomfort when walking or running.

Method 1 – Reduce Your Mileage and Intensity Temporarily

We know a lot of you have heard this one before, but hang on, don’t switch off just yet!

Resting for a limited time, only to go straight back to running, will as I’m sure you’ve experienced only temporarily fix the issue.

However, to cut the strain on your shins and promote a faster recovery, it’s important to take a step back from running for at least 48 hours.

This brief pause allows your shins to recuperate and regain strength.

We know you hate sitting at home, staring at the ceiling, but how about swapping out the activity for something less physically demanding as you heal.

Swimming, cycling, or yoga are great ways to maintain your fitness level while giving your shins the rest they need.

Remember, taking a short break now will benefit you long-term!

Method 2 – Wear Supportive Shoes

It may seem obvious, but it is amazing how many runners don’t invest in appropriate footwear.

You wouldn’t take a road trip in a pick-up with the exhaust hanging off! So why run in the wrong shoes?

Wearing well-fitting shoes that provide adequate arch support and cushioning will help protect your feet while running.

High-quality athletic shoes provide essential features such as shock absorption, stability, and motion control. This reduces the strain on your muscles, and ligaments, ultimately preventing foot and knee pain.

When selecting the right shoes, consider factors such as your foot shape, arch type, and any existing foot conditions.

If you aren’t sure what type of footwear is right for you, our team can help give you guidance and also help you identify other ways to fix your shin splints and get back to pain free running.

To find out more, arrange a free consultation now.

Investing in supportive, running-specific footwear and replacing them when needed can significantly improve foot health and prevent pain.

Method 3 – Strengthen Your Core

You may be thinking “My core? How will that help my shins?”.

Let me explain…

A strong core is essential for runners, as it helps support your entire body and reduces the strain on your lower legs.

A robust core maintains correct alignment and balance throughout your body. Enabling you to transfer the force from your upper body to your lower body during a run.

To effectively strengthen your core, consider including a variety of exercises that target different muscle groups, including the abdominals, obliques, and lower back.

Some examples of core exercises include; Planks, Sit-ups & Leg lifts.

Incorporate these core-strengthening exercises into your workout 3-4 times per week, gradually increasing the intensity and duration as your strength improves.

Persistent Shin Splints

Have you tried these methods but you’re still in agonising pain with shin splints?

You MUST contact a physical therapist right away!

By contacting a physical therapist, you can get the treatment and relief you need to feel comfortable while running.

At Next Level Physical Therapy we have four clinics in the area (Cary, Montclair, Morrisville, and Woodcliff Lake), for a limited time we are offering a Free Lower Body Consultation.

This one-on-one consultation with a skilled physical therapist will offer you personalized advice on how to run more, run further, and run faster.

Arrange Your Free Lower Body Consultation.

Act fast, as we only have a limited number of appointments available.

Want More Free Professional Advice To Live An Active Life Pain-Free?

Read our blog – 3 Reasons Why You’re Still Having Knee Pain and Can’t Run, Bike, Or Squat!

Read our blog – What’s Overstriding, and Why Can This Be A Problem For Runners?

The post How to Get Rid of Shin Splints – 3 Proven Methods For Fast Relief appeared first on Next Level Physio.