Physical therapy offers many benefits to help you safely re-engage in outdoor activities after a sedentary winter. Our skilled physical therapist, Russ Gatenby, offers comprehensive physical therapy in Utah County. He and our Qore Physical Therapy team can assess your body’s current condition, identify any potential weaknesses or imbalances, and then tailor a personalized plan to address them through targeted exercises, stretches, and techniques.
Tips for Safely Returning to Outdoor Activities
-Start Slowly: Begin with low-impact activities, such as walking or gentle stretching, to gradually reintroduce your body to movement. Allow your muscles, joints, and cardiovascular system time to adjust and build endurance.
-Set Realistic Goals: Don’t push yourself too hard too soon. Set achievable goals and gradually increase the intensity and duration of your activities over time. This approach will help prevent overexertion and minimize the risk of injury.Â
-Warm Up and Cool Down: Before and after each outdoor activity, warm up your muscles with dynamic stretches and light exercises. Cooling down with static stretches can help prevent muscle soreness and aid in recovery.
-Cross-Train: Engaging in a variety of activities can prevent overuse injuries and improve overall fitness. Incorporate activities like cycling, swimming, or yoga alongside your main outdoor pursuits to work different muscle groups and maintain a balanced body.
-Listen to Your Body: Pay attention to any signs of pain or discomfort during and after activities. If you experience persistent pain or have concerns, Russ is more than happy to provide you with guidance and help modify your routine as needed.
Tips for Safely Returning to Marathon Running
Heading into summer is also marathon season which can bring with it the risk of injuries that can derail training and hinder performance. However, with the help of physical therapy, you can take proactive steps to prevent injuries and effectively manage them if they occur.
Preventing Running Injuries
Proper Training Plan: Russ and his physical therapy team can help you develop a customized training plan that gradually increases mileage and intensity while considering your individual needs and abilities. This structured approach helps reduce overuse injuries.
-Strengthening and Conditioning: Physical therapy can target specific muscle groups to improve your strength, stability and flexibility. By addressing any imbalances or weaknesses, you can enhance your running mechanics and reduce the strain on any vulnerable areas.
-Biomechanical Analysis: We can conduct a comprehensive assessment of your running form to identify any irregularities or inefficiencies and then provide guidance on proper running mechanics and suggest modifications to reduce your risk of injury.
Managing Running Injuries
-Injury Rehabilitation: If you sustain a running-related injury, physical therapy can play a crucial role in your recovery. Russ can design a rehabilitation program tailored to your injury, combining targeted exercises, manual therapy and other techniques to promote healing and restore function.
-Pain Management: We may also use pain management techniques, such as heat or cold therapy, ultrasound, electrical stimulation, and therapeutic taping, to alleviate discomfort and facilitate your body’s healing process.
-Gradual Return to Running: Once your injury has healed sufficiently, we can guide you through a gradual return-to-running program to ensure that you rebuild strength, endurance, and confidence while minimizing the risk of re-injury.
Physical Therapy
Physical therapy serves as an invaluable resource for safely transitioning to a more active outdoor lifestyle, including running marathons again. Incorporating physical therapy into your marathon training journey can also help you optimize your performance and minimize the risk of injuries, allowing you to fully enjoy the exhilaration and accomplishment of crossing that finish line. Our Qore Physical Therapy team in American Fork, Utah is here to help! Call 801-701-6699 to learn more.