Physical Therapy Tips

FOOTWEAR

Step It Up!
As most runners know, the protection and care of your feet is essential to good and enjoyable running. Here are some suggestions to keep your wheels in working order:

The Schmidt Heel Stabilizer

If you are plagued by slip-sliding heels, Chris Schmidt, a shoe expert and owner of The Finish Line Running Store in Allentown, PA., suggests this simple trick. Lace your shoes as usual but leave the top two eyelets unlaced. Then do the following:

Bring the left lace through the second-to-last right eyelet from underneath and then directly into the top right eyelet from above. Pull out a small loop.
Do the same with the right lace on the left side.
Bring the left lace over to the right and through the loop. Do the same with the right lace.
Pull on the laces so the loops tighten. Voila: Heel slippage solved!

The Lydiard Painkiller
The great New Zealand coach Arthur Lydiard tells runners to stop crisscrossing their laces. His technique, described here, relieves pressure on the tops of your feet:

Thread both the right and left laces through the first eyelets from outside of the upper.
Bring the right lace up two eyelets and out on the right side of the shoe. Do the same with the left lace, but go up only one eyelet.
Bring both laces up two eyelets on the same sides.
Bring both laces up two eyelets on the same side.
Again, pull each across and into the eyelet on the opposite side. Continue steps 4 and 5 to the top of the shoe.

RUNNING SHOE TIP

After 300-400 miles, a runner’s shoes have lost about 50% of their cushing. Chart your mileage and consider a purchase of new shoes after 500 miles, use your old shoes for muddy runs.

TO PREVENT BLISTERS

Replace your shoe insoles with Spenco insoles to reduce friction. in addition, Spenco insoles provide arch support that offers comfort and support to runners with rigid arches, flat feet, or “shin splints.”
wear your socks inside-out to reduce friction on the skin.
To insure proper shoe size, the length of the shoe should demonstrate a thumb’s width between longest toe and end of shoe.
A normal shoe should wear from the back outside corner to the front inside corner. If your shoe has worn otherwise, you should consult a shoe/foot specialists.

SUMMER SAFETY

Run in safe, familiar places.
Run with a friend or let someone know your route before you leave.
Don’t run with headphones so you are aware of approaching people or vehicles.
Run during daylight hours.
Protect your skin by applying an adequate amount of waterproof sunscreen 20-30 minutes before running outside.
Choose sunscreen with SPF 30 or higher with a “broad-spectrum” label.
Re-apply sunscreen after 90 minutes.

CROSSTRAINING

MIX IT UP!
For those who love to run it can be difficult to “give up” a day of running for an alternate activity. To increase the years that you can enjoy the sport of running consider a good mix of cross training. many options are available such as biking, swimming, rollarblading, fitness classes, interval training, strength training, yoga, or a day of relaxation just to mention a few. here are some other reasons to vary your workout.

Intensity, frequency, and duration need to change frequently because repetition of the same activity can create an overuse injury.
Performance of the same activity can lead to boredom and loss of enthusiasm for a fitness program.
Crosstraining can provide further physical benefits by challenging different muscles and cardiovascular capacities.

HYDRATION

DRINK IT UP!

The importance of hydration of a runner’s body cannot be understated. Adequate hydration not only improves performance, but also reduces your risk of injury.
did you know that a typical 160 pound runner’s body contains 192 cups of water, sweats 8 cups of water during a typical workday, sweats 4-6 cups of water during a 6 mile run in August heat, and needs 12-14 cups of fluid daily to stay hydrated?
To keep your self at a peak level, you should drink extra fluids during the 25 hours preceding exercise and about 16 ounces of water 2 hours before a run. During a run, you should drink 5-12 ounces of fluid every 15 to 20 minutes.

TRAINING

DON'T FOUL IT UP!

Establishing a training routine to get the appropriate workout and avoid pain can be very challenging. Here are some tricks-of-the-trade to help prevent running injuries.

Prepare your body for run with an active warm up of a least 5-10 minutes of a brisk walk, gradually into a jog, then to your training pace; finish your run with the reverse - cooling down into an easy walk.
Reduce your hill mileage.
Alternate sides of crowded roads.
Face traffic if possible.
Track: run both counter clockwise and clockwise.
Avoid surfaces such as sand, concrete, grass, uneven terrain.
Increase mileage slowlY.
Training can be difficult- use your head an be creative.

FALL BIKING

Fall is a great time to enjoy the outdoors. Biking can be a great way to enjoy the colors of fall and lower temperatures and humidity can make a bike ride much more comfortable. However, avoiding injury with biking can at times be challenging. A few basic tips to keep in mind would be:

Have your bike sized and adjusted by a professional.
Bigger is not better. A bigger seat can put pressure around the perineal area.
Ride in good posture
Stretch arms, legs and spine after riding.
Crosstraining can be helpful in avoiding overuse injury.

Whether it is a mountain bike or a road bike, staying injury-free can make biking much easier to perform on a regular basis.

Be safe and enjoy Wisconsin colors, trail systems and country roads!

There are Many Ways to Enjoy Wisconsin Winters
and Get a Work Out Too!

Winter hiking, snowshoeing, cross country skiing and ice skating are just a few. Since temperatures and conditions vary quickly, keep up to date on what is happening and pay attention to your surroundings. You should also make sure you are ready for the challenge, don't work too hard the first time out, and enjoy yourself.

Here are some tips for enjoying winter activities:

Take Lessons for Skiing

Cross-country skiing is great fun but its hard work, too. You'll enjoy it much more if you learn to do it the right way. So take a few lessons on proper striding (or skating), gliding, turning, skiing uphill and downhill, and -- most important -- stopping!
Cross-country skiing and snowshoeing are fantastic aerobic conditioners that will get you into shape if you do it long enough and often enough.

Stretch

Stretch before and after activity to stretch your arms, shoulders, neck, legs and torso. A proper warm-up and cool down will lower your risk of injuries and help prevent sore muscles the next day.

Dress in Layers

You may feel chilly when you start, but just a few minutes of activity will generate lots of body heat. Dress in several light layers you can peel off or add on as you go. Be sure the layer closest to your body is a synthetic material that keeps moisture away from the skin. (Don't wear cotton -- once you sweat, cotton stays wet and you'll soon feel cold.) The top layer should be a light jacket made of a waterproof material that breathes. And to stay toasty warm, don't forget a hat and gloves or mittens. The #1 loss of heat is through your head!

Drink Lots of Water

Drink several glasses of water before starting out and carry a bottle with you so you can keep drinking every 20 minutes or so. Skiing, hiking and snowshoeing can be strenuous -- your body will work better and you'll feel better if you drink plenty of water. Avoid alcohol. It will dehydrate you and drain your energy.