Disclaimer: I am not a medical professional or a running coach. I’m just your average runner sharing what works for me!
Happy Wednesday! I hope that everything is having a great week so far. Last month I shared my post run stretching routine and today I am sharing my physical therapy (PT) routine.
I first went to physical therapy for a running injury (IT band) at the end of 2015. After a month of multiple appointments every week, I started to feel so much better! On a scale from 1-10, the pain went from a 9 to about a 2. I was so happy to run pain free. Fast forward to 2016 – a year where I dealt with runner’s knee, more IT band pain and a stress reaction in my left foot. Needless to say, it was not a fun year. Two main things got me through last year – ART appointments and doing my PT exercises. In the beginning of 2016, I was VERY lax on doing my exercises, but once I started going to ART sessions weekly, I started to make it a priority and what do you know, I started to feel better!
Around June/July, I started to incorporate a quick 15 minute PT routine that I could do after my runs/workout. I try to make sure I do this at least 5 times a week. Doing it daily would be ideal, but I always seem to miss a day or two per week. What I love about this routine is that it hits a bunch of key areas while helping to strengthen my hips and glutes. I do 3 sets of 10 for each of the moves below.
Lateral Leg Raise with Resistance Band
Clamshell with Resistance Band
Hip Thrust with Resistance Band
Unilateral Glute Bridge (each leg)
One Leg Kickbacks (each leg)
Side Shuffle with resistance band
Side Planks with Dips
What steps do you take to prevent injuries? Do you have any favorite physical therapy moves?