Rehab For Runners

In this episode, Dr. Lisa breaks down the research on fear of reinjury, why anxiety can slow your comeback and change how you move, and how to tell physical readiness from mental readiness. 

Links and Resources: 

• Foot and Ankle Program: At home rehab program for injuries including plantar fasciitis, shin splints, achilles tendinopathy, ankle sprains, posterior tibialis pain and big toe pain
• Hip Program: At home rehab program for hip injuries including hip impingement, gluteal tendinopathy, low back soreness/pain, SIJ pain, psoas/hip flexor pain, piriformis syndrome and ITB syndrome
• Runners Knee Program: At home rehab program for pain around the kneecap, under the knee cap or around the joint line

If your pain has been around for months, your brain may be protecting you a little too well, and that fear can slow down your return to running even when your body is ready. In this episode, Dr. Lisa walks you through the research on fear of movement, rehab expectations, and how to improve your outcomes with internal and external factors.

Links:

• Foot and Ankle Program: At home rehab program for injuries including plantar fasciitis, shin splints, achilles tendinopathy, ankle sprains, posterior tibialis pain and big toe pain
• Hip Program: At home rehab program for hip injuries including hip impingement, gluteal tendinopathy, low back soreness/pain, SIJ pain, psoas/hip flexor pain, piriformis syndrome and ITB syndrome
• Runners Knee Program: At home rehab program for pain around the kneecap, under the knee cap or around the joint line
• Email Dr. Lisa: [email protected]

In this episode, Dr. Lisa talks through the 3 root causes of Plantar Fasciitis and exactly what you need to do to get out of pain for good.

Links and Resources:

• Foot and Ankle Program: At home rehab program for injuries including plantar fasciitis, shin splints, achilles tendinopathy, ankle sprains, posterior tibialis pain and big toe pain
• Hip Program: At home rehab program for hip injuries including hip impingement, gluteal tendinopathy, low back soreness/pain, SIJ pain, psoas/hip flexor pain, piriformis syndrome and ITB syndrome
• Runners Knee Program: At home rehab program for pain around the kneecap, under the knee cap or around the joint line
• Email Dr. Lisa: [email protected]

In todays episode, Dr. Lisa talks through her 1:1 clients rehab programming after he came to her with achilles pain for 2 years. See what she addresses and how it affected his pain level to prep for a 100 miler in October.

Links:

• LABOR DAY SALE for Foot and Ankle Program ($30 off)
• LABOR DAY SALE for Hip Program ($30 off)
• LABOR DAY SALE for Knee Program ($30 off)
• LABOR DAY SALE for Runners Complete Program ($30 off)

In this episode, Dr. Lisa explains the breakdown of everything runners need to be doing outside of running and in their strength workouts in order to run faster, further and prevent injuries.

Here is what you will learn:

• The 4 pillars of strength training and which pillars most runners miss
• How to decrease your risk for injury in your training plans and strength workouts while building endurance, speed and strength
• How building strength will translate into you running
• Complete Runners Club: Includes runners strength, rehab, running plans and direct access to a Physical Therapist

Questions? Email: [email protected]

In todays episode we break down where the biggest compensations happen during the running gait cycle and exercises you can do to fix this. This will not only allow you to have a more efficient stride but also decrease your risk for injuries. 

Next week I will be opening the doors to the Complete Runners Club so you can have more intermediate to advanced strength workouts for runners. Starting in August we will be preparing for fall races in the 12 week race prep series.

In todays episode, Dr Lisa breaks down the top 5 exercises for muscle activation of the glute max and why these exercises are important for runners to add into their strength routine

• Runners Complete Program: 12 week strength and mobility program that helps runners prevent injuries and run stronger. Receive 3 full body strength workouts that take 45 minutes and 3 post run mobility routines each week. Has helped over 2,000 runners take the guesswork out of what they should be doing outside of running
• Hip Program: At home rehab program for hip injuries including hip impingement, gluteal tendinopathy, low back soreness/pain, SIJ pain, psoas/hip flexor pain, piriformis syndrome and ITB syndrome
• Runners Knee Program: At home rehab program for pain around the kneecap, under the knee cap or around the joint line
• Foot and Ankle Program: At home rehab program for injuries including plantar fasciitis, shin splints, achilles tendinopathy, ankle sprains, posterior tibialis pain and big toe pain
• Toe Spacers (use discount code DRLISA10)
• Mobo Board (use discount code DRLISAMITRO10)

Research:

Contreras B, et al. An electromyographic comparison of gluteus maximus activation during common strength exercises. Journal of Applied Biomechanics. 2015.

 Boren K, et al. Electromyographic analysis of gluteus medius and gluteus maximus exercises. International Journal of Sports Physical Therapy. 2011. 

 Distefano LJ, et al. Gluteal muscle activation during common therapeutic exercises. Journal of Orthopaedic & Sports Physical Therapy. 2009. 

 Reiman MP, et al. A systematic review of gluteus maximus and gluteus medius activation during rehabilitation exercises. International Journal of Sports Physical Therapy. 2012. 

 Neto WK, et al. Systematic reviews comparing hip thrusts, squats, and other resistance exercises for gluteal activation and hypertrophy.

In todays episode, Dr. Lisa breaks down the science of why exercises like clamshells need to be progressed and what exactly you can do to strengthen the gluteus medius.

Links and Resources:

• 30/30 Runners Strength Group (Starts July 1)
• Research for Glute Med

In today's episode, Dr. Lisa talks through the difference between pronation and over pronation, how this can affect the gait cycle and how to fix it.

• Runners Complete Program: 12 week strength and mobility program that helps runners prevent injuries and run stronger. Receive 3 full body strength workouts that take 45 minutes and 3 post run mobility routines each week. Has helped over 2,000 runners take the guesswork out of what they should be doing outside of running
• Hip Program: At home rehab program for hip injuries including hip impingement, gluteal tendinopathy, low back soreness/pain, SIJ pain, psoas/hip flexor pain, piriformis syndrome and ITB syndrome
• Runners Knee Program: At home rehab program for pain around the kneecap, under the knee cap or around the joint line
• Foot and Ankle Program: At home rehab program for injuries including plantar fasciitis, shin splints, achilles tendinopathy, ankle sprains, posterior tibialis pain and big toe pain

If you are rehabbing a foot and ankle injury, there are 4 things you want to make sure you address, especially as you start thinking about returning to run. The big 4 are focusing on movement patterns and how the biomechanics of your foot and ankle are affected when one is missing.

• Runners Complete Program: 12 week strength and mobility program that helps runners prevent injuries and run stronger. Receive 3 full body strength workouts that take 45 minutes and 3 post run mobility routines each week. Has helped over 2,000 runners take the guesswork out of what they should be doing outside of running
• Hip Program: At home rehab program for hip injuries including hip impingement, gluteal tendinopathy, low back soreness/pain, SIJ pain, psoas/hip flexor pain, piriformis syndrome and ITB syndrome
• Runners Knee Program: At home rehab program for pain around the kneecap, under the knee cap or around the joint line
• Foot and Ankle Program: At home rehab program for injuries including plantar fasciitis, shin splints, achilles tendinopathy, ankle sprains, posterior tibialis pain and big toe pain
• Toe Spacers (use discount code DRLISA10)
• Mobo Board (use discount code DRLISAMITRO10)