Loudoun County, Va. — Have you recently started running and are having pain? Increased your mileage and having pain? Increased speed and having pain? Types of Injuries All levels and types of runners may experience pain at one point or another. Running injuries most commonly affect the knee, lower leg, and foot. Some of the injuries seen are: Knee pain ITB Pain Patellar tendonitis Hamstring strain Calf pain Achilles Tendonitis Plantar Fasciitis Overuse and training past the point of fatigue, are generally what leads to injury, as the specific structure is unable to perform properly. Risk Factors Risk factors for…

Loudoun County, Va. — The way we run is a matter of energy and efficiency. We may ask ourselves how some people can run farther, faster, and make it seem effortless—the trick is in how their body moves. Our body is like a spring; it stores energy at one point in our stride and releases it to move forward. If our body is strong, flexible, and coordinated, our muscles and tendons act like elastic bands. If we aren’t flexible or strong, then our muscles have to work too hard, leading to fatigue and setting us up for injury. Tips to…

Loudoun County, Va. — Tight muscles can lead to decreased mobility, inability to perform every day activities and eventually lead to pain. It is also true that decreased mobility and pain can lead to tight muscles. Hypomobility Hypomobility or motion that is restricted due to tight muscles, can occur because of: Extended periods of decreased motion Sedentary lifestyles Poor posture Muscle imbalances Weakness Stress Trauma Stretching Stretching can be done to help reduce tight muscles leading to more range of motion and flexibility Benefits of stretching to decrease muscle tightness include: Improved range of motion and flexibility Overall fitness Injury…

Loudoun County, Va. — Shoulder issues like pain and weaknesses are some of the most common reasons people seek help from a physical therapist. This joint is held together by an extensive group of muscles and ligaments that can be weakened by certain repetitive movements. Most of the problems that occur with the shoulder actually involve the: Muscles Tendons Ligaments rather than the bones. It’s not surprising that because of how much movement the shoulder has, athletes are more susceptible to shoulder injuries due to repetitive overhead training that many sports require. However, overtime, we are all susceptible to shoulder…

Loudoun County, Va. — The “core” is a term that loosely means the muscles of your trunk and sometimes the muscles of the hip or pelvis are also included. Some examples of core muscles are your abdominals and back muscles. Abdominal Muscles There are actually 3 layers of muscle included in the abdominals and each one has a specific function. One of these muscles is the transverse abdominis. This is the deepest muscle of the abdominals and its function is to act as a “corset” and to help keep your abdomen firm while doing your normal daily activities. Oftentimes, you…

Loudoun County, Va. — If you are someone who works long hours, or spends a lot of time watching Netflix or looking down at your phone, you may feel tight and stiff after a long day. You are not alone! You’re also not alone if you don’t have the energy to do a whole workout after a long work day. With this in mind, here are some simple stretches most people will benefit from doing while on the couch after a long day! Chest stretch Seated on your couch (or favorite chair). Reach both arms behind your back and clasp…