Staying Active Safely:
Managing Summer Running Injuries
Summer’s almost here! For many of you, that means a break from more formal athletic practices. While you may be tempted to avoid training altogether, we don’t recommend it–you don’t want to get deconditioned.
However, summer is a great time to focus on cross-training or boosting areas of weakness or underperformance. Without the pressure of a dedicated practice schedule, you have the freedom to design your training program. This is especially true for runners, who might want to use the summer to boost their endurance and speed.
But with higher temperatures and more free time for longer runs, there’s also a greater risk of overuse injuries. Running is a great way to stay in shape, but if it’s not done with care, it can lead to injuries and pain that stop progress in its tracks.
Fortunately, the team at Total Motion Physical Therapy is here to help runners make the most of the summer months. We can help you prevent common running-related injuries–and provide expert care if one happens anyway.
Now Hiring
Physical Therapist
Total Motion PT is looking for a motivated and compassionate Physical Therapist (PT) to join our growing team! We take pride in providing personalized, movement-based care that helps our patients get back to doing what they love.
Apply TodayExercise of the Month
Seated Leg Extension
Quadriceps • Knee Strength
Sit up straight in a chair with your feet flat on the floor. Slowly extend one leg out in front of you until it’s straight, squeezing your thigh muscle. Hold briefly, then lower it back down with control.
Alternate legs or complete all reps on one side before switching.
3 Sets • 10 Reps each leg
Equipment: Chair
Common Causes of Running Injuries
Preventing Running Injuries
Tips from Our PTs
The good news? You can avoid many running injuries with smart training habits and a little planning. Here’s what we suggest:
Warm Up Before Every Run
A five-minute dynamic warmup boosts circulation and preps your muscles to work.
Ease Into New Routines
Increase mileage by no more than 10% per week. Jumping from, say, 1 mile to 5 miles overnight is a fast track to injury.
Choose the Right Shoes
Replace running shoes every 300–500 miles. Worn soles and thin cushioning can lead to new stress on the body and potential injuries.
Mix Up Your Training
We know you love training, but be sure to mix it up with other exercises, such as cycling or strength training, to build strength, give your joints a break, and reduce your injury risk.
Run When It’s Cooler
Early morning or evening runs lower your risk of overheating or dehydration.
Stretch and Recover
Use foam rollers, stretch after running, and allow at least one full rest day per week.
Listen To Your Body
If something hurts, stop. Don’t push through pain—it’s your body’s way of telling you something’s wrong.
Managing an Injury:
How Physical Therapy Helps
Of course, sometimes injuries occur despite our best intentions. Schedule an appointment with us if you start to experience a nagging pain or discomfort–especially during or after your run. We’ll review your symptoms and help you get to the bottom of things.
We’ll also create a personalized treatment program focused on:
- Reducing pain and inflammation
- Improving overall strength and mobility
- Correcting issues with your running form that might have contributed to your injury
- Developing strategies to help you avoid future injuries
Helping You Have a Safe, Fruitful Summer
Whether you’re training for a marathon or just trying to stay conditioned before school starts again, the Total Motion Physical Therapy team can provide you with the tools you need to avoid running-related injuries. Schedule an evaluation today and keep your stride strong this summer.
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A Special Milestone for Dr. Brandon
Outside of the clinic, life has been especially exciting for Dr. Brandon and his family lately. Dr. Brandon and his wife, Holly, recently welcomed their second daughter, growing their family of three into a family of four. Between caring for patients and caring for two little girls at home, this season has been a meaningful reminder of the importance of health, movement, and being present for the moments that matter most. Congratulations to the Gearhart family on their newest addition!
Hydrating Summer Berry Smoothie Bowl
A refreshing, nutrient-packed option to support recovery, hydration, and energy during hot summer runs.
Ingredients
- 1 cup frozen mixed berries
- 1 frozen banana
- ½ cup Greek yogurt
- ½ cup almond milk (or milk of choice)
- 1 tablespoon chia seeds
- 1 tablespoon honey (optional)
- Toppings: granola, sliced fruit, coconut flakes
Directions
- Add frozen berries, banana, yogurt, and almond milk to a blender.
- Blend until smooth and thick.
- Pour into a bowl.
- Top with granola, fresh fruit, coconut flakes, and chia seeds.
- Drizzle with honey if desired and enjoy immediately.
