All posts in Running

5 Exercises Every Runner Should Be Doing

5 Exercises Every Runner Should Be Doing

I love this time of year – the sun is getting warmer, the days are getting longer, the trees and flowers are blooming, and spring is in full swing. Of course with spring comes the start of a different time of the year… RUNNING SEASON! It’s time to get the running shoes out and get out there and hit the road! Did you know you can actually run longer, faster, and injury-free if you’re strong in the right muscle groups? We’ve got our resident running expert, Jared Beckstrand, PT, DPT here with us today discussing 5 essential exercises that every runner needs to be doing. And they are…

More

6 Essential Tips For Cold Weather Running

6 Essential Tips For Cold Weather Running

Never miss a single health tip from the Fit Stop!
Like our Facebook page right here!

All too often we hear from patients “well – winter is here. It looks like it’s time for me to hang up the running shoes for another year.” In fact, nothing could be further from the truth! If done correctly, the winter months can still be an excellent opportunity to get out and get in some great time on the jog trail. Today one of our running specialists, Jared Beckstrand, PT, DPT, shares 6 essential tips to ensure healthy and successful cold-weather running! Here we go…

More

How to treat Achilles Tendonitis

How to treat Achilles Tendonitis

Be sure to follow The Fit Stop on Facebook for all your health and rehab needs!

Achilles Tendonitis (AT) is a relatively common pain in the Achilles tendon, the major tendon that connects the heel bone to the calf muscles.  As with any term that contains the suffix “itis”, AT indicates inflammation of the Achilles tendon.  This condition can affect anybody, but is most common in active populations (runners) who have experienced some sort of increase in training intensity or duration.  It has been reported that 50% of runners will experience AT at some point in their life. Repetitively pushing off from the ball of the foot over miles of training can definitely cause some pain and inflammation.  If you’ve been running or playing extra hard lately, have a pain in the heel or lower calf area that has been lingering for more that a few days, and is quite tender when pushed on, you probably have the dreaded AT.  So, what now?  Well, you are in luck, because today on the Fit Stop blog Toby Bluth, PT, DPT is breaking down Achilles tendonitis: what it is, why you get it, and steps you can take to help it to feel better! Keep reading for more!

More

6 Ways To Improve Your Cardio Workout

6 Ways To Improve Your Cardio Workout
 Ever felt frustrated with your lack of results from exercising?
Did you know that as physical therapists we do a lot more than injury rehab? While pain is the most common issue that we treat, oftentimes people will come to us looking for exercise advice as well. Frequently we hear a story similar to “I’ve been working out for a couple of months now and at first the progress was great. However recently the results have started to slow down. Any idea why?” If you’ve ever felt this way you’re not alone! Luckily, we have the solution! Today one of our exercise and activity specialists, Jared Beckstrand, PT, DPT, is sharing 6 ways that you can enhance your workout efforts and start seeing great results again!
More

5 of the best core exercises for runners

5 of the best core exercises for runners

As a physical therapist, I saw a lot of runners in my clinic with running-related pain. The most common injuries that I see are IT band pain, knee pain, and foot/ankle problems. Inevitably during the conversation with these patients we get to the topic of working out. “So what do you do for exercise,” I ask. “Well I run,” is most-often the answer. People often don’t realize this one key concept – you need to be strong in order to run! Your legs and core have to be strong in order to support your body and sustain running 1,3, 6, 13, or 26 miles!! Today on the Fit Stop Blog, our running specialist, Jared Beckstrand, PT, DPT is sharing 5 of the best core exercises for runners to keep you strong, healthy, and out on the road! Keep reading for more…

More

Physical Therapy For Plantar Fasciitis

Physical Therapy For Plantar Fasciitis

“I can’t walk without it hurting.”

“The first steps in the morning are the worst.”

“It feels like someone is digging an ice pick in the bottom of my foot.”

As an orthopedic physical therapist, there are few injuries we treat that are as debilitating as plantar fasciitis. This sharp, stabbing pain in the bottom of the foot happens with every step the person takes. As one who has experienced it before I can tell you three things for sure about plantar fasciitis: 1) it’s difficult to treat, 2) it takes time, patience, and consistency to treat, and finally 3) there is hope and it can be cured! Today on the Fit Stop Blog our foot and ankle specialist, Toby Bluth, PT, DPT, is discussing this miserable issue… what it is, why you get it, and some home exercises you can do to help it feel better! Keep reading for more…

More

Patellofemoral Pain – Best home exercises for knee pain!

Patellofemoral Pain – Best home exercises for knee pain!

What is Patellofemoral Pain?

 “Patellofemoral pain (PFP)” may not be a familiar term, however there is a good chance you are familiar with the pain associated with this condition (especially if you are young and active!).  PFP has also been referred to as anterior knee pain or chondromalacia patella.  According to the journal of orthopaedic and sports physical therapy (JOSPT), PFP is the most common reason that active people seek health care.  In fact, JOSPT states that 2.5 million runners are diagnosed with PFP each year.  It is also interesting to note that women are at higher risk for developing PFP, and the pain is most often recurring, meaning even after the pain has gone away, it is pretty likely it will come back.  Recurrence rates have been cited as high as 90%.  So what is the problem?  What is patellofemoral pain, why do you get it, and what are some things you can do to fix it?

More

Top 50 Running Songs

Top 50 Running Songs

Now I know what you’re thinking – “a running playlist on a physical therapy website?!” Here at Fit Stop we like to promote wellness, not just rehabilitation. Running is a great way to increase your strength and cardiovascular endurance. We encourage you to get out and give it a try!

Now if you’re anything like me, you just can’t run without music! I love zoning out with nothing but some headphones in my ears and shoes on my feet carrying me wherever I want to go. There’s nothing like a good song to help you pick up your tempo or finish out that last half mile or so. I typically enjoy a wide variety of music while I’m running and wanted to share my go-to running mix with you. Here is my playlist – 50 songs to keep pounding it out all the way to the finish line.

More

What are shin splints and how can I get rid of them?

What are shin splints and how can I get rid of them?

Ah the beginning of summer… a time to finally get outside, only to realize the havoc winter hibernation has wrought on your previously shapely body!

If you’re like many, this is a time when you’ve finally decided to drag yourself off the couch and get back into shape with some running. Or maybe you’ve been running for a while and have decided to kick up your training intensity for the big race (you overachiever, you). You’ve run hard, but your shins start burning somethin’ fierce, stopping you in your tracks.

Why do your legs decide to rebel just as you’re starting something so good for them? What are those blasted shin splints and more importantly, HOW can you get rid of them and get back to running (not to mention the rest of life) ASAP???

More

10 Reasons Why You Should Run

10 Reasons Why You Should Run
I love running.

To me there’s nothing more therapeutic than waking up before anyone else in the house, lacing up my running shoes, popping in my earphones, and taking off running. It’s my “me time”. It’s my time to separate myself from distractions and be alone with my thoughts. Of course, the benefits of running certainly don’t stop there! The last time I was out on a run I got to thinking about all the health benefits associated with running (pay attention to that word “health”… not just physical. Emotional, mental, behavioral, psychological, etc are included!). When I got home I compiled my list of reasons why I feel like everyone should run, and wanted to share them with you! From losing weight and disease prevention to joint health and “me” time – here are my top 10 reasons why you should be running…
More