Don’t Just Run To Get In Shape… Get in Shape to Run

Don’t Just Run To Get In Shape… Get in Shape to Run

Do you get in shape to run or do you run to get in shape? A lot of runners get injured because they jump into running in order to shed off extra pounds from the holidays, but are dealing with muscle weakness that sets them up for injury. Watch the video below for more details and click here if you want to learn the most common cause of running injury and some of the most important exercises to prevent it.

If you’re already dealing with a running injury in Austin, click here or the orange buttons above to request a completely free consultation with a running-expert physical therapist. We can quickly figure out what’s causing your pain and limiting your mileage without it costing you a dime.

 Video Transcription [Please excuse grammatical errors due to the conversational nature of the video]:

Hey guys! It’s Ben from CarterPT.

It’s Friday. Thank goodness! My beard is still growing so I apologize for that. I hope that everyone is having a good time and  running season is well underway. The mileage is really piling up, and people are already doing races here in Austin. We’ve got the Austin Marathon coming up in February and the 3m in January, so our runners are in full swing right now.

One thing I want to talk about for running is do you run to get in shape or do you get in shape to run?

It’s a really good point that I heard from a trainer when I was a young physical therapist. I thought it was really insightful. For most of us, we run to get in shape, especially since the holidays just started. Thanksgiving was here. Christmas is coming and you put on a couple extra pounds.

Then we’ll naturally want to do some running to stay in shape. But that can be a recipe for injury! It’s really important that you supplement your running with some strength training because it makes a big difference.

A couple years ago I was training for a half and I started having some knee pain. I really wasn’t doing a lot of training outside of running. My best runners are those who do other things besides run. They swim, they ride their bike, they play tennis, they golf, and they supplement their routines with other activities. So if you’re only logging miles because you want to hit a race, make sure that you’re introducing some strength workouts in the way.

Click here to learn some really important exercises for runners and how to prevent one of the most common causes of running injury. With the exercises at this link, you can start the process of getting in shape to run rather than just diving into runs and getting injured.

If you guys have any more questions, you can go to www.CarterPT.com/runners for more information. Thanks, take care!

Why do my Feet Hurt when I Run?

Why do my Feet Hurt when I Run?

Austin Texas is full of runners and therefore it is full of people with running injuries. That may sound like a joke but it is an unfortunate truth, and a common area of pain and injury for many runners is the foot. It takes the biggest impact of any body part for most runners (depending on your running form), so it’s no wonder that foot pain is so common among runners. Though self-treatment has it’s limitations and isn’t likely to fully resolve a stubborn case of runner’s foot pain, one of our therapists recorded the video below to demonstrate some self-massage and mobilization techniques to help keep foot pain at bay as you ramp up your mileage (click here to request a free consultation where you’ll learn about a complete solution to your running injury). **And if your foot pain is specifically at the heel or arch, I highly suggest you also see our comprehensive guide to the causes and solutions of heel pain and plantar fasciitis

If you are dealing with any foot pain/injury and would like to know how we can help, call or text us at (512) 693-8849.

If it’s after hours and you’d like to schedule a call with one of our expert physical therapists in Austin, click here to request a free phone consultation, or you can also click here to send us an email via our contact page.

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Tips on How to Choose the Best Running Shoes for YOU

Tips on How to Choose the Best Running Shoes for YOU

It can be confusing and overwhelming to choose what kind of running shoes that are best for you, your feet, and your running style. The video below describes a couple simple things you can do when trying on shoes to quickly get an idea of if the shoe is right for for you.

If you know you want to learn some of the most important running-injury prevention exercises, click here to check them out.

If you’re already dealing with a running injury IN AUSTIN, you can request a completely free consultation with a running-expert physical therapist here. We can quickly figure out what’s causing your pain and limiting your mileage without it costing you a dime.

 

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“Why Did My Pain Come Back?”

Have you ever had an injury that you thought was resolved, but then some of the symptoms return a little while later? Did you think that you would have to live with this pain for the rest of your life?

Many of our patients tell us similar stories about a pain/injury that would resurface now and again, sometimes completely debilitating them or at least keeping them from being able to exercise for a while. And unfortunately many of them thought they would “just have to live with it” and occasionally be laid up by it … until they found us.

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Top 5 Trail Runs in Austin

Top 5 Trail Runs in Austin

With all the great trail runs that Austin TX has to offer, it’s no wonder we have such a robust trail running community here. There’s not much better a feeling for a runner than a great run out in nature. Running trails can be a great way to mix up your training and keep things interesting, and for some runners, it’s the only way they’ll go for a jog. Below, we’ve listed our top 5 favorite trail runs in Austin, along with their difficulty levels and maps to help you plan your next trail run. Just remember, as you keep your eyes on the ground to avoid a mis-step or ankle sprain, don’t forget to check for low hanging branches too! We treat a lot of ankle sprains in our clinic that were the result of an injury on the trails of Austin. So a quick pro tip if that happens to you: The “rest and let it heal” advice many physicians will give you is not very good advice for ankle sprains. When they give this advice they are clearly unaware of a few things: 1) The pain, swelling, and limitations imposed by an ankle sprain can usually be resolved far faster when treated with hands-on manual therapy techniques. Click Here for an example of how quickly manual therapy for ankle sprain can get you back to running on the trails. 2) The pain from an ankle sprain will usually resolve over time BUT without proper treatment, the range of motion in your ankle will often remain limited. Since the pain is gone, many people are unaware that their ankle is moving abnormally, and that abnormal movement can often lead to pain and injury elswhere in the body.  So if you’re dealing with ankle sprains or any other injury, it’s most likely fixable! (much faster than just waiting for it to heal). 

Call now for an appointment: 512-693-8849 or click the orange buttons above to request a FREE phone consultation or in-person physical therapy consultation at our clinic in Austin.

  Alrighty, now on to our favorite 5 Trail Runs in Austin Texas. 1.Baton Creek Greenbelt

  Difficulty: Hard

 

This classic 7.5 mile trail takes you through an expansive trail system just minutes away from downtown Austin. The trail begins at Barton Springs near downtown and ends up at the Hill of Life. There are some nice elevation changes as you near the finish with a 250 ft climb over the last ½ mile.

 

 

This is a great trail run to really challenge the runner who wants a great way to start off their weekend. If the weather is warm feel free to jump into the creek if it is flowing. It is a great way to cool off and refresh you.

Screen Shot 2017-03-07 at 8.21.37 AM   2. Bull Creek Greenbelt
Difficulty: Moderate

A 2.9 mile trail that is less traveled than the Barton Creek Greenbelt trail. Don’t let that keep you away. This trail is less traveled but allows you to get shorter run with less elevation gain if that is your muse. This would be a great run to bring the dog with you and do a little swimming along the way. Just be careful as the trail can be a bit rocky at times. Screen Shot 2017-03-07 at 8.24.53 AM   3. Slaughter Creek Trail
Difficulty: Moderate Head to southwest Austin near Circle C and you will find a great 5 mile loop trail that offers more of a country feel with some slight elevation changes. A popular locale for mountain bikers, this trail offers a nice run for trail runners looking to get a great workout. Something to keep in mind: dogs are not allowed here so this would be a great place to focus on your solo runs and do some great speedwork due to little elevation changes. Imagine yourself running in the country just minutes away from downtown Austin. And you aren’t too far from grabbing some great BBQ at the Salt Lick just a few miles away in Driftwood. 4. Walnut Creek Trail
Difficulty: Easy This 1.3 mile loop allows for some fast running due to the flatness of the trail. Bring the dog out for a nice easy run and enjoy. Be mindful, this trail can get pretty busy at times so be sure to get out there early to get a couple of loops in. This would be a great trail for those looking to run in a wooded area. It provides a nice canopy of trees for those hot summer runs.   5. Hill of Life     Difficulty: Hard This is a great area of the greenbelt to run if you are training for a course that has a fair amount of elevation changes. This rocky climb provides 300 feet of elevation gain in just over ⅓ of a mile. Hill repeats are for sure to prep for whatever trail or road run that has some challenging climbs. What better way to start off your day than getting out on the Hill of Life to get your heart rate up and challenge yourself on some rocky terrain. This run will for sure challenge you in ways that you haven’t been challenged before. A great getaway just minutes from downtown.  

Have a favorite trail run in the Austin area that isn’t mentioned above? Let us know about it in the comments so we can give it a try and other Austin runners visiting this page can as well. Thanks!

Part 3 – Why do I keep getting injured when I run?

Part 3 – Why do I keep getting injured when I run?

In part 2 of this article series we discussed the ways the foot can have a big impact on all the joints above and cause various forms of running injuries.

In part 3 below, we will discuss the critical role of the hips and pelvis, and their importance to running without pain and injury.

The hip, or coxofemoral joint, is a classic ball-and-socket joint that attaches to your pelvis. It is inherently a very stable joint due to the depth that it possesses, but hip muscle weakness is incredibly common problem among runners.

One of the distinct signs we look for as bio-mechanical experts is a hip drop or, “Trendelenburg sign,” during stance phase (when the foot is on the ground).

What that means is that when you are on one leg while running we are looking if that opposite hip drops (see image below). If it drops significantly compared to the other side we know that hip weakness is present. Hip weakness can be attributed to back, hip, knee, and foot pain. That’s how important it is!

Running injury in Austin Texas

So how can you tell if you have this type of hip weakness and what can you do about it?

See the Video below to find out if you’re at risk for injury due to hip weakness, and learn 3 quick exercises you can do fix the problem.

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