Rehab For Runners

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: Drlisadpt@gmail.com

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)

Use this episode as a guide if you have ITB syndrome. Dr Lisa reviews what ITB syndrome is, the mistakes made with ITB Syndrome rehab and what approach to take with your rehab so you can quickly return to run Links and Resources: Watch this youtube for 4 exercises that address IT Band Syndrome 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)

In todays episode, Dr Lisa talks about what it means to be a quad or glute dominant runner, why this is common even if you have strong glutes, and what you can do to fix it. Links and Resources: 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)

In this episode, Dr. Lisa talks through a case study that she worked through with a client who had been dealing with Plantar Fasciitis for years, been to 6 PTs and still had pain with running and standing. She talks you through what she looked for in a running form analysis and posture analysis and how she was quickly able to take the pain away. Links and Resources: Work 1:1 with Dr. Lisa (limited spots) 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: drlisadpt@gmail.com

Every runner who hears they have hip drop almost instantly associates it with gluteus medius weakness, but that's not always the case and in fact it's never the case to only strength one muscle to address a compensatory movement pattern. Learn the causes of hip drop, what you can do to fix it and what the actual goal should be when running. Apply for a Running Form Analysis HERE 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 FREE Runners Strength Guide Runners Complete Program

In today's episode, Dr. Lisa walks you through when it is necessary to change your running form and how you should go about it. She also talks you through what she looks at in a running form analysis to keep someone's running form completely natural during changes. FREE Runners Strength Guide Runners Complete Program Apply for a Running Form Analysis HERE

Learn more to make any generic workout more specific to running with these 5 action steps. This not only will make you a stronger runner, but a more resilient runner. Links and Resources: FREE Runners Strength Guide Runners Complete Program 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 Toe Spacers (use discount code DRLISA10) Mobo Board (use discount code DRLISAMITRO10)

Youtube Video: Best Shoes for Plantar Fasciitis Podcast: Does Your Arch Height Increase Your Risk for Injury Podcast: The New Way to Treat Plantar Fasciitis Plantar Fasciitis Rehab Program (has helped over 2,000 runners with PF) Youtube Video: When Can You Return to Run After Having PF

In todays episode, Dr. Lisa talks through the 2 different medial arch types and when to focus on addressing them, especially if you are injured. She talks through why having a flat foot is not necessarily a bad thing and why high arches don't do well with an orthotic. 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 Toe Spacers (use discount code DRLISA10) Mobo Board (use discount code DRLISAMITRO10) Email Dr. Lisa at drlisadpt@gmail.com

Links and Resources: Customized Running Plan 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) Email Dr. Lisa at drlisadpt@gmail.com

In today's episode, Dr. Lisa talks through her most used and loved shoes from this past year. She explains why she liked a shoe, what to look for in a shoe and why the shoe worked for her foot. Links and Resources: Lacing Technique for Ankle Stability: WATCH HERE Podcast on Carbon Plated Shoes: LISTEN HERE 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) Email Dr. Lisa at drlisadpt@gmail.com

In this episode, Dr. Lisa talks through the top 3 ways to tell if you are using your glutes correctly, even if they are strong. This is based off information she sees with her in person and virtual runners, especially those who are injured. Links and Resources: 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)

Feel like your glutes are weak or could be stronger when running? Listen to this episode to learn 3 simple things you can add into your routine that might be inhibiting your glutes from having a strong contraction Improve your hip internal rotation: youtube video here

In this episode, Dr. Lisa walks you through the different types of foot strike while myth busting exactly what happens to the body when someone heel strikes. She also talks you through what to do if you have an injury and think its related to your foot strike. 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 Runners Complete Program: Runners Strength and Mobility Program broken up into 3 workouts a week and 3 post run mobility routines a week. Designed for runners to target your weaknesses while building strength so you can run stronger and prevent injuries Toe Spacers (use discount code DRLISA10) Mobo Board (use discount code DRLISAMITRO10)