San Francisco, CA (PRWEB) May 17, 2008
San Francisco Sport and Spine Physical Therapy is happy to announce their running clinic on June 4, in conjunction with Jenny Sanders, DPM of the Financial District Foot and Ankle Center. All proceeds from the clinic will go to Team in Training Leukemia & Lymphoma Society. More information about the running clinic is available at Running Clinic.
If you are unable to make the clinic, Kim Parker and Dr. Sanders offer the following tips for restarting your running program while improving efficiency and preventing injury.
Parker's first suggestion is to warm-up and stay hydrated. "Drink enough water before hand, and warm up with a five minute jog. Gentle stretching of the key muscle groups (quads, hamstrings, calves, gluteals, and hip flexors) can go a long way toward preventing needless injuries," Parker says.
She also recommends easing back into a routine. "Remember to pace and ramp up mileage and speed over time," says Parker. "After time off, it is safer to start out with about half normal mileage and to increase workouts by 10-20% at a time."
"Staying at a reasonably comfortable level until any soreness is gone is a smart idea before again increasing mileage. Too much too soon can lead to injury," Parker adds.
Dr. Jenny Sanders, a podiatrist specializing in biomechanics at Financial District Foot and Ankle Center, suggests strengthening key muscle groups. "Beyond just the foot and lower leg, runners should strengthen gluts and lower abdominals which are key muscles for keeping a stable core. And a stable core is critical for efficient movement, especially running," says Sanders.
Both Sanders and Parker emphasize the need for a proper cool down. They suggest finishing a run with a few minutes of light jogging or walking to slow the heart rate and taking a few minutes to stretch all the muscles that just worked so hard.
Dr. Sanders often reminds runners who attend the clinic that proper shoes and proper fit are critical for runners. One shoe model may be an excellent fit for one runner while being a truly poor fit for another. A lot depends on how an individual's foot works during running, and there is plenty of variation among people. "Check with a physical therapist or podiatrist to ensure that a shoe is the right fit," says Dr. Sanders. For more information on shoe selection, go to Dr. Jenny Sanders' blog at http://www.drshoe.wordpress.com.
Finally, Parker says, "Don't ignore pain. If something hurts and isn't going away don't continue to run through it. We all tend to do it, but in the end if the problem worsens, that means more time off from running." For cases of persistent pain, Parker advises runners to come by the Running Clinic on May 28, or to see a doctor or physical therapist, or contact Kim directly at San Francisco Sport and Spine Physical Therapy.
Learn more about running, injury prevention and check out upcoming events at http://www.SFPhysicalTherapy.com.
About San Francisco Sport and Spine Physical Therapy:
San Francisco Sport and Spine Physical Therapy was started in 2001 and has since grown to 6 locations in San Francisco, Sunnyvale and San Mateo. Our mission is "To advance the physical well-being of humanity".
Jerry Durham, Director of Public Relations
San Francisco Sport and Spine Physical Therapy
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