Incorporating strength training into your training routine can have a number of benefits for runners, including improved performance, injury prevention, and overall health and well-being. Here are three reasons why runners should consider adding strength training to their training this season:

1.  Improved Performance

One of the primary benefits of strength training for runners is improved performance. Stronger muscles can help you run faster and farther by increasing your power and endurance.

During running, your muscles, particularly in your legs and core, are subjected to a lot of impact and stress. Stronger muscles can help absorb this impact and stress more effectively, reducing the risk of injury and allowing you to run longer and harder.

In addition to improving your overall running performance, strength training can also help you target specific areas that may be holding you back. For example, if you struggle with hill running, incorporating exercises that target your quadriceps and glutes can help you power up hills more efficiently.

2. Injury Prevention

Another major benefit of strength training for runners is injury prevention. When you run, your muscles, tendons, and ligaments are subjected to a lot of stress and impact. Weak muscles and imbalances in muscle strength can increase your risk of injury.

Strength training can help build stronger and more balanced muscles, which can help reduce your risk of injury. By strengthening your core, hips, and lower body, you can help stabilize your joints and improve your overall body mechanics, reducing the risk of overuse injuries.

Incorporating strength training into your routine can also help you recover faster from injuries. Stronger muscles can help support your joints and reduce the load on your injured area, allowing you to heal more quickly.

3.  Overall Health and Well-Being

In addition to the physical benefits of strength training for runners, there are also numerous mental and emotional benefits to consider.

Strength training can help improve your overall health and well-being by increasing bone density, improving insulin sensitivity, and reducing the risk of chronic diseases such as obesity, diabetes, and heart disease.

Incorporating strength training into your routine can also help you feel stronger and more confident in your daily life, both on and off the running trail. It can also provide a welcome change of pace from your typical running routine and help you stay motivated and engaged in your training.

Tips for Incorporating Strength Training into Your Routine

So, how can you start incorporating strength training into your routine as a runner? Here are a few tips to get you started:

• Start with bodyweight exercises: If you’re new to strength training, start with bodyweight exercises such as squats, lunges, push-ups, and plank variations. These exercises are easy to learn and can be modified to suit your fitness level.
• Incorporate strength training into your warm-up: Instead of (or in addition to) stretching, try incorporating bodyweight exercises into your warm-up routine. This can help prime your muscles for your run and can also help improve your overall body mechanics.
• Gradually increase the intensity: As you become more comfortable with strength training, gradually increase the intensity by adding weights or increasing the number of repetitions and sets.
• Find a balance: It’s important to find a balance between running and strength training. Make sure you are allowing enough time for recovery between strength training sessions, and be sure not to neglect your running in favor of strength training. A good rule of thumb is to aim for two to three strength training sessions per week, in addition to your regular running routine.
• Seek professional guidance: If you’re new to strength training or have any injuries or chronic conditions, it’s a good idea to seek guidance from a qualified personal trainer or physical therapist. They can help you develop a strength training plan that is tailored to your specific needs and goals.

In conclusion, incorporating strength training into your training routine as a runner can have numerous benefits, including improved performance, injury prevention, and overall health and well-being. Don’t let fear or lack of knowledge hold you back – start incorporating strength training into your routine today and experience the benefits for yourself. Your body (and your running performance) will thank you!

The Three Best Leg Exercises for Runners

Incorporating leg exercises into your strength training routine is crucial for runners, as strong legs can help improve performance, prevent injuries, and overall health and well-being. But with so many different leg exercises to choose from, it can be tough to know where to start.

To help you get the most out of your strength training routine, we’ve rounded up the three best leg exercises for runners, according to Dr. Jerry Yoo, CEO/Founder of Next Level Physio. These exercises are easy to learn and can be modified to suit your fitness level.

1. Squats

Squats are a staple of any leg workout, and for good reason. They help to strengthen your quadriceps, glutes, and calves, which are all key muscle groups for runners.

“Squats are a great exercise for runners because they help to build strength and power in the legs,” says Dr. Yoo. “Strong quadriceps and glutes are essential for efficient running form, and squats can help to target these muscle groups.”

To perform a squat, stand with your feet shoulder-width apart and your hands on your hips. Slowly lower your body as if you were going to sit back into a chair, keeping your chest up and your weight in your heels. Pause for a moment, then push through your heels to return to the starting position.

2. Lunges

Lunges are another excellent exercise for runners, as they help to strengthen and stabilize your lower body. They can also help to improve balance and coordination, which is crucial for runners.

“Lunges are a great way to target your hip stabilizers and glutes, which can help to improve your running form and reduce the risk of injury,” says Dr. Yoo.

To perform a lunge, start by standing with your feet hip-width apart and your hands on your hips. Step forward with one foot and lower your body until your thigh is parallel to the ground. Push through your heel to return to the starting position, then repeat with the opposite leg.

3. Calf Raises

Strong calves are important for runners, as they help to absorb impact and provide propulsion. Calf raises are a simple yet effective exercise for strengthening your calves.

“Calf raises are a great way to build strength in the lower legs, which can help to improve your running performance and reduce the risk of injury,” says Dr. Yoo.

To perform a calf raise, stand with your feet hip-width apart and your hands on your hips. Slowly rise up onto your toes, then lower yourself back down to the starting position. You can also try single leg calf raises by standing on one foot and raising up onto your toes, then lowering back down.

Incorporating these three leg exercises into your strength training routine can help to improve your running performance, reduce the risk of injury, and overall health and well-being. Don’t forget to listen to your body and start slowly, gradually increasing the intensity as you become more comfortable with the exercises. With dedication and consistency, you’ll be well on your way to stronger, healthier legs – and better running performance.

The post 3 reasons why runners need to add strength training to their running program appeared first on Next Level Physio.

“Incorporating single leg deadlifts into a strength training program can also help to reduce the risk of knee injuries, as it helps to prevent muscle imbalances and ensures that both sides of the body are equally strong,” says Dr. Jerry Yoo, CEO/Founder of Next Level Physio in Woodcliff Lake and Montclair, NJ.

“By training one leg at a time, female soccer players can better target and strengthen the muscles in their legs, core, and glutes, in particular, which can lead to increased power and performance as an added benefit.”

1. Increased Strength and Power in the Lower Body

One of the main benefits of single leg deadlifts is that they help to increase strength and power in the lower body.

The hamstrings and glutes are responsible for generating the force needed to sprint, jump, and change direction quickly.

By training these muscles individually, we can better target and strengthen them, which can translate to improved performance AND knee protection on the field.

2. Improved Balance and Stability

Another benefit of single leg deadlifts is that they help to improve balance and stability.

In soccer, athletes are constantly changing direction and shifting our weight from one foot to the other. By training one leg at a time, we can better develop the balance and stability needed to perform these movements effectively on the field.

3. Reduced Risk of Injury

Finally, incorporating single leg deadlifts into our strength training program can help to reduce the risk of injury. By strengthening our legs and glutes individually, we can help to prevent imbalances and ensure that both sides of our body are equally strong. This can help to reduce the risk of muscle strains and other common soccer injuries.

In conclusion, single leg deadlifts are an important exercise for female soccer players to consider adding to their strength training program. Not only can they improve balance and stability, increase strength and power in the lower body, and reduce the risk of injury, but they can also help us perform at our best on the field.

Here’s how to perform the single leg deadlift (aka RDL):

Start with a light to medium dumbbell or kettlebell, if you’re just starting out.  You’ll want to increase the weight as you become more skilled.

Keeping your back and hips squared, slowly bring one leg back and hinge at the waist as the top half of your body descends.  Then, return to the starting position and repeat.

Where you should feel this exercise: In the hamstring/glutes of the standing limb.

Perform 4 sets of 8-12 repetitions on each side.

Questions about technique? Email us at info@nlphysio.com

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It’s especially common in our active population over the age of 25, but it equally affects people who aren’t as active as well.

How do people get knee pain?

You might have been told or thought that,

“well, my knee pain is just a part of getting older and all that wear-and-tear,” or, “that my knee pain is because of all the exercise I do.”

Maybe you’re thinking, “I’ve tried physical therapy for knee pain, and it didn’t work.”

But, have you ever tried something in the past that didn’t work the first time….then tried it another time, and it did?  

But isn’t every PT practice the same?

We get asked this question all the time, and we get it.

We’ve worked at conventional PT practices where time was limited, patient volume was high, and we simply could not spend the time we needed to help clients get back to their favorite activities….

And that’s one reason why we’re different at Next Level Physio- we provide one-on-one care with our clients.

Read on….

Now, did you know that many knee issues are caused by issues that are above or below the knee?

That’s right, things that cause knee pain often

happen because of issues that don’t start at the knee joint itself.

To help change your perspective-

Think of the knee as the “middle guy.”

The knee responds to forces from the top half of your body, your hips, your pelvis, and your thighs, but it also responds to forces at the shin bone, foot, ankle, and ground.

That’s why finding and fixing the root cause of your knee pain is important before deciding on and determining the right treatment program to get you back to living life.

Here’s 3 reasons why getting your knee checked out by the right physiotherapy team can make all the difference in getting you back to what you love to do ASAP!

1. If you think your pain is coming from just your knee….you might have missed something.

There are many pain generators of the knee.  Here’s a few to get you started:

• Meniscus
• Ribcage and diaphragm
• Pelvis
• Tendon
• Knee cap
• Quads or hamstrings muscles
• Cyst
• Ligament
• Low back
• IT band
• Calf muscle

>75% of the time, when clients come to us with knee pain, the cause of pain is NOT from the knee itself.

Here’s some things that you might not have known can cause and contribute to knee pain:

• Alignment (Pelvis, hip, knee, ankle, foot)
• Mobility
• Misaligned pelvis
• Unstacked pelvic and thoracic diaphragm
• Trauma
• Overuse
• Footwear
• Poor exercise form
• Poor running technique
• Injury elsewhere (low back, hip, knee, foot, ankle)

When you don’t find the root cause of your knee pain, you will delay your own healing.

We’ve seen countless cases of clients who had been through the gamut of medical providers addressing knee pain without long-term or any success.

Unfortunately, many of these same cases actually had an underlying issue elsewhere that wasn’t looked at.

Several people even ended up having surgery that was not necessary.

Case study- “Jane with Knee Pain”

One of our past clients, we’ll call her, “Jane,” complained of pain in the back of her knee for several months.  Based on her symptoms and presentation, her past DPT and orthopedist determined that she had a meniscus issue.

An MRI study also showed that there were signs of a meniscus tear.

Well, if they found a possible tear on MRI, that’s probably why Jane had knee pain, right?

Not so fast.

Did you know that MRI’s are not a gold standard, and many people over the age of 30 have meniscus tears, but don’t even know it?

Thought that might be interesting to point out

This is not a knock on the PT, the MRI, or the orthopedist.  Sometimes, even the best PTs and physicians can miss something because they had a particularly busy day when they saw you.

MRI’s can be very helpful as well, but they’re not the end all be all.

And, sometimes, surgery may still be needed despite having had physical therapy or other interventions.

That said, after Jane’s meniscus surgery and 6 weeks of physical therapy at a conventional PT practice, she still had no relief of her knee pain.

Frustrated, she began to look for another solution, and found us on Google.

During our free consultation, we reviewed her history, did our Total Body Diagnostic (TBD) screen, and discovered that…

Jane’s knee pain was actually coming from a hamstring muscle attachment behind the knee….but upon further investigation, the real culprits were her pelvis and hip, which were rotated inward on one side, causing that hamstring to contract differently.

Basically, we found an alignment issue.

We later discovered that even the surgeon was surprised when he didn’t find any significant meniscus damage during the surgery based on the MRI findings.

Thankfully, we found something that hadn’t been addressed before.

Jane then came in for the initial evaluation, where we did a deeper dive into her muscles, joints, and functional movements above and below.

We designed a knee program to address her pelvis and hip.

On the first visit, Jane’s knee pain was 90% improved.

Over the next 4 weeks, she completed a specific, functional strength program to get her back to walking, running, and fitness activities without pain.

Magic?

Hardly.

We just took the time to find the source of her knee pain, then determined a different course of action.

Curious about what we can do for your knee pain?
Find out more about our free discovery visit here.

2. Ignoring knee pain can lead to pain in other areas.

If there’s one reason why you need to get your knee checked and addressed- sooner than later, it’s to save you time and money.

Huh?

That’s right.

Why? Because >60% of our past clients who waited too long, and didn’t address their knee pain, ended up developing issues AND spending time and money addressing pain elsewhere– low back, hip, other knee, foot and ankle, and even the neck!

Maybe you know what we mean when we say, “waited too long-”

“Oh, I’ll just rest my knee, and give it some time…”

“Meh, I can still get around, I’ll just wait it out…”

“I don’t think it’s that bad, yet…”

The longer you wait, the greater the likelihood of developing an avoidable issue.

No, this isn’t a fear tactic. It’s a fact.

And, when one area is unbalanced or misaligned, it may affect our entire body.

So, you can imagine how favoring your knee might contribute to problems in other areas of your body.

Tired of waiting it out?  Contact us for a free consultation here

3. When you wait too long, sometimes you end up on a cycle of pain pills, injections, or surgery…and in chronic pain.

There’s sometimes a time and place for pills, shots, and surgery….

But, we believe in doing everything you can before you need to take that route.

If all you’re doing is treating symptoms, you’re only going to repeat the cycle of pain in the future, which can lead to:

Chronic PAIN

Chronic pain is an awful state to be in.

Ask any of our clients we’re helping to get out of it.

Over time and for many reasons, your brain can create a hard-wired connection to your knee pain even when no physical damage is present.

You might have heard the expression, “all pain comes from the brain.”

In the pain science literature, we know that when pain goes on for too long and is left untreated, you tend to avoid using that part of the body, but, ironically, the pain begins to become more concrete in your brain…to the point where the pain exists when injury and damage don’t. 

Are you saying my knee pain can become, “all in my head?”

Yes, and in the most respectful way.

The pain has become a hard-wired area in your brain.

Ironically, the best way to treat chronic knee pain is through physiotherapy.

We use graded exposure to the activities that are painful and careful progression of exercises and modalities to shut down that pain map.

The point we’re making here is, don’t wait too long to address your knee pain.

Here’s Our Method

Our 3 step process for how we get clients back to their favorite activities is the Move.Excel.Inspire (MEI) Method.

In the Move phase, we focus on a whole body reset, range of motion, and addressing the root cause of your pain and limitations.

During the Excel phase, we stabilize, strengthen, and secure your joints.

The Inspire phase is all about building your resilience, testing your healing capacity and making sure you’re ready to get back to living or playing hard!

What are the next steps for me or my family to see a top-notch physio at Next Level?

Well, you don’t need a prescription to get started in NJ AND the first visit is free. That’s one less step for you to get the care you deserve

At Next Level Physio, we spend the time during your free consultation, aka the discovery visit, reviewing your history, performing some tests, and giving you our initial recommendations.

Did you say, “free?” Ok, what’s the catch? 

None!  If you decide you want to go somewhere else or that you’re still not sure if we’re the right fit for you, you’re welcome to take the information and recommendations we give to you and find another provider.  No hard feelings!

BUT, if you decide we’re the right fit, then here’s what we promise when you commit to becoming a client at Next Level Physio:

-An entire team who really cares about giving you the best experience

-Professional, expert, family-feel care

-A physio team who lives and breathes what we preach!

–Individualized and challenging movement programs for your specific needs

-Quality time with your doctor of physical therapy

-Cutting edge, active rehab approaches to accelerate your healing capacity, and

RESULTS….

That’s also why we’re not for everyone.  If you’re the type of person who expects and wants things done to you passively during a session, or a “quick fix,” we won’t be the right fit for you.

Clients who value Next Level Physio see their plan of care as a partnership with us and will commit to doing the hard work to get their long-term, desired results

We’re all about getting you back to feeling and finishing even better than when you first started with us. It’s a whole body approach.

Here’s what others have said about their care at Next Level Physio:

You and your family now have 5 choices to choose from-

1. Continue living in pain and further delay the healing process and cause more potential damage down the road.
2. Continue taking pain meds…and the cycle of frustration and suffering.
3. Continue thinking that your aches and pains will magically go away….in a few more weeks or months.
4. Continue missing out on your workout “family” or social group.
5. Take a step in the right direction that won’t cost you a dime– a free consultation at Next Level Physio.

If you’re ready for that next step….

Click here to schedule that free consultation

but, if you’re really eager to get started….

Contact us at Next Level Physio today.

You don’t have to suffer anymore!

“This ebook does not provide medical advice. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read in this ebook. If you think you may have a medical emergency, immediately call your doctor or dial 911.”

The post 3 Reasons Why You’re Still Having Knee Pain And Can’t Run, Bike, or Squat! appeared first on Next Level Physio.

Why was this happening?

There were a number of factors that we found contributed to this incidence in females-

1. Less hamstring muscle recruitment in females compared to males
2. Less strength and conditioning opportunities for females
3. Higher joint laxity (looseness) in females
4. More knee collapsing in females during running and cutting
5. Higher incidence of non-contact ACL tears in females

While there has been some reduction in females sustaining ACL injuries since then, they are still at a much higher risk, particularly in females who play soccer, volleyball, basketball, and lacrosse. 

What can be done about this? 

Having a pre-ACL injury assessment and running form analysis can help us better identify which athletes may be more prone to ACL tears and what types of activities to program into their workouts.  While no professional can fully predict or prevent injuries from happening, we do know that key activities include hip and knee alignment, sport-specific strength work, and habit modification can be quite helpful regardless in sports performance.

Interested in having your son or daughter getting their running form screened and tested?                 

Email us at info@nlphysio.com to learn more about our RunDNA 3D running form analysis.

The post ACL Tears in Youth Athletes: Are female athletes at a higher risk for tears? appeared first on Next Level Physio.

How does overstriding cause injuries in runners?

The impact and vibrational stress is very high when you overstride and often affect the knees and hips in particular. Conditions like shin splints, IT Band syndrome, meniscus injuries, and several others are typical in overstriders. If that doesn’t make you want to have a professional evaluate your running form, overstriding is a less efficient way to run; if high performance is your goal, overstriding may be what’s been slowing you down!

In the image above, the runner on the right demonstrates a preferred landing pattern for both injury prevention and running performance. Landing midfoot or forefoot with the foot under the body has been demonstrated to reduce joint and tendon stress in runners and few incidences of injury as well.

Overstriding is also a less efficient way to run; if high performance is your goal, overstriding may be what’s been slowing you down!

The preferred landing pattern for both injury prevention and running performance is landing midfoot or forefoot with the foot under the body. This running approach reduces joint and tendon stress in runners and few incidences of injury as well.

Runners are surprised when they discover that they are an overstrider. “Oh wow, I never knew I ran that way!”

Not sure if you’re an overstrider or not? Do injuries stop you from your best performance?

It’s worth getting your running form evaluated before your race season starts in 2022.

The RunDNA is a 3D running gait analysis device that we use at Next Level to evaluate our active clients. Whether you’re injured or not, RunDNA pinpoints the weak spots in your running form, body alignment, so that you can get back your favorite sports even better. More importantly, the RunDNA shows you how to correct your running form.

The post What’s overstriding, and why can this be a problem for runners? appeared first on Next Level Physio.

When your feet are sore, you can feel miserable: tired, cranky, and uncomfortable. Many lifestyle habits can cause feet to ache, including being on your feet all day, exercise, and choice in footwear. Bruce Pinker, DPM, a foot and ankle specialist, explains: “Soreness commonly occurs in the ball of the foot and in the heel region.” He adds that two conditions, metatarsalgia/bursitis and plantar fasciitis, both of which involve inflammation of tissue and nerves, are quite common. “These conditions can arise from increased stress placed upon the feet, especially if wearing high-heeled shoes or flip-flops or flats,” says Pinker. Although there are many things you can do at home to alleviate sore feet, there comes a time when medical treatment is advised.

“If the soreness does not resolve after three days of stretching and soaking, one should seek the attention of a podiatrist,” explains Pinker. “Feet are not supposed to hurt, and the pain can be a sign of a serious condition, such as a fractured or broken bone, a ligament sprain, a tendon strain, or even a bone tumor.” Additionally, any tingling or numbness, pain that keeps you up at night, or pain that causes you to limp requires a medical diagnosis.

If however, foot discomfort is low-grade yet chronic, there are several things you can do to feel better fast. Ahead, podiatrists and orthopedic specialists offer home remedies for sore feet.

MEET THE EXPERTS

Stretching feet and toes is crucial to relieving sore feet and optimizing overall health, because, according to Pinker, “soreness in feet is usually a sign of inflammation.” Pinker advises you stretch your feet and toes early in the morning, as well as part of your warm-up routine before exercise.

Yoo says you should be constantly stretching your feet in little bursts, all day long. “Ankle-foot-toe mobility works for sore feet prevention. Throughout the day, I’ll take a few minutes to stretch out my toes in all directions and move my ankle and foot in all directions,” he says. “This usually minimizes the incidence of soreness or stiffness of my feet. I also remove my shoes when I do these exercises to give my feet and toes a chance to breathe!”

Source: Byrdie

The post 12 Ways to Soothe Sore Feet appeared first on Next Level Physio.