Over my 20+ years of running I’ve dealt with my share of running injuries. While some resolved with rest, ice, and more intentional stretching, others required professional intervention. I’ve gotten physical therapy for piriformis syndrome, ITB issues, hip flexor pain, and now Achilles tendonitis. While each injury had its own treatment protocol, there also seems to be a common core of physical therapy for runners.
Physical Therapy For Runners
Runners love to run, and may not be so good at cross-training. That can lead to muscle imbalances which can lead to injuries. Common underlying issues for runners include weak core muscles, weak or “lazy” glutes, and muscle imbalance between strong quadriceps and weak hamstrings. Since the foot bone’s connected to the leg bone and the leg bone’s connected to the knee bone and the knee bone’s connected to the thigh bone, the location of the pain may not be the source of the injury. Maybe that’s why physical therapy for runners often includes some combination of these same exercises:
- clam shells
- bird dogs
- glute bridges
- planks
- toe yoga
- calf raises/calf stretches
- single leg balance
- side steps with fitness band
- monster walks with fitness band
My physical therapy homework for my Achilles includes these exercises:
I still suck at toe yoga
For the stretches, the key is to do 2-3 sets holding for 30 seconds. For the clam shells, the key is to do them slowly and hold for 2-3 seconds at the top of each rep. I can do faster clam shells for days, but my glutes are on fire by the time I’ve done two sets of 20 the physical therapy way. My physical therapist also has me doing leg raises in the clam shell position–will all this glute work help my Achilles?
During my physical therapy sessions, my physical therapist spends most of the time working out knots in my calf. She does some massage in the Achilles area, but that’s still pretty tender to the touch. She also applies kinesiology tape from my Achilles up my calf, which seems to be keeping my Achilles quiet during my runs.
Weekly Wrap
This week we saw temperatures in the 90s, so I guess it’s safe to put my winter coat away now. The cicadas are out in my neighborhood, but I haven’t seen any buzzing around during my runs. I try to avoid clusters of their discarded “shells” on the sidewalk, but once in a while get grossed out when I realize what that crunch was.
I ran with Scooby Monday (5.2), Wednesday (4), Thursday (5.2), Saturday (8.5), and Sunday (3.25).
Weekly running miles: 26.0
In my other workouts I cut back on upper body strength to let me tennis elbow-ish injury heal, and focused on the Peloton strength for runners workouts.
Sunday we went for a hot and windy bike ride. I was expecting the heat, but not the headwinds.
Thanks to Deborah and Kim for the Weekly Run Down link up.
Did I miss one of your physical therapy exercise?
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I’ve been to PT many times as well! Clamshells, side lying leg lifts, and hip flexor stretches are always ones that I get. Also bridges and sometimes side steps with a band. I’m glad the taping, stretching and exercises have been helping! There are so many cicadas out around here too.
Who know what is really helping, but I know it’s all good for my running one way or another!
Toe yoga is probably the only one of those exercises that I don;t do. Always good to keep on top of things. I feel like I am always waiting for the next injury to pop up
It’s good to quash the injuries before they take hold. Toe yoga is so hard for me. My toes want to work as team!
Ah, I see you mentioned hip flexor pain!!! That’s what I’m having right now. I see the doctor on Tuesday.
I’m glad to hear your therapy is working- you had a great week of running so everything must be feeling pretty good!
My hip flexor pain was so sharp I thought I had a labral tear, but luckily a bit of rest, ibuprofen, and PT took care of it. I hope your fix is easy too.
I swear, every injury is somehow related to weak glutes (at least for me). It’s all connected and I am very familiar with these exercises 🙂 Thanks for the great reminder!
Me too! I think it take a lot of effort to make up for all the time I spend sitting at my desk.
I feel like we went straight to Summer with the super high temps this weekend. I hope this isn’t a foreshadowing of a hot and humid summer 🙁
The cicadas really gross me out, especially the photos with all their shells – yuk!
Tanks for the reminder about those PT moves. I’ve been majorly slacking on this part of my workout routine – no more excuses!
You can get a fair number in doing those strength for runners workouts. 😉
I never went back tot he PT I was referred to because he stood there with a group of his peers as I did the exercises saying how stupid marathons were and how I NEEDED to stop running. That said I have a WONDERFUL sports Chiroprator who has been able to fix every ailment I’ve brought in. Amazing support is worth its weight in gold! I think its finally time to take my winter clothes out of rotation.
Ooof, that’s horrible. Obviously mine is supportive of my running. 😉
I swear two weeks ago we were waiting for it to get warm enough for a ride …..
Thanks for the crash course in PT!! I need to jot all these down because I have trouble remembering all of them when I’m “in the mood” to actually do them. And, I should be doing them routinely just for pre-hab purposes. The cicadas really creep me out (fortunately we don’t have any in my area); all those discarded shells would have me wincing as I run.
Pre-hab is better than rehab! The cicadas are a nuisance but at least they are harmless.
Glad that you are still able to run.
No cicadas around here. Good thing.
I’m bad with exercises unless I’m hurting.
I’m so prone to injury I try to keep up with some basic level of these exercises, but it’s hard to find that motivation when you’re feeling good.
Getting over a Jones fracture of my right foot – 5th metatarsal. Just now able to walk on the boot, but now my heel is painful… Wonder if those PT exercises would help. Got on the Peloton yesterday with the boot for some mild spinning… .It’s something at least. 8 weeks and counting. Sigh…
Are you planning to do PT when your boot is off? If you can, I’d suggest it. I’m sure there are exercises that could help (in addition to toe yoga I do other foot mobility work ….) Glad you are able to manage spinning. I know it’s not the same but it’s something!
These are pretty much exercises I do on the regular, plus a lot more. Mine is better, but randomly aches; it’s really weird. Slower is almost always better, and definitely harder. 🙂 Oddly this is one area where I found taping tended to make it angrier.
I actually like PT — not necessarily the exercises, but finding out the whole why. Just wish insurance paid for it!
Luckily my insurance pays for a certain number of visits a year (I still have a copay), but hopefully I won’t need it again after this diagnosis!
I do like PT. I love learning about how things work and seeing how exercises can make a difference.
Yes, that’s exactly what I mean about PT!
I feel so seen in this PT post. That was my life for achilles tendonitis and IT Band. I think/hope the Peloton strength classes helped the hamstring from getting bad enough to need it. The reverse clamshells are wonderfully evil, I can’t yet do them in a plank.
What the crunch was indeed
I am sure the Peloton strength classes are helping! I may try the reverse clams in a plank — they don’t feel hard to me, but the leg lifts do.
The first time I tried on the PT table was hysterical. LIke Candid Camera variety. Loved it
Given my cranky ITB I have returned to many of those PT exercises. No matter how often I do them I find clamshells to be their own special brand of evil!
The whole cicada thing would just freak me out! I’m grateful we don’t seem to have them up this way.
Hah, the trick with the cicadas is not to think about them too much!
My right ITB has been slightly twingy. Usually for me that means I need to do more foam rolling. I hope yours is better!
I actually love PT – does that make me a weirdo? I wish I could just go occasionally for a good stretch/ crack but my insurance wouldn’t cover it if it’s not necessary 😀 That said I have also been to PT wayyyyyyy too much over the last couple of years for the feet, back, knees, piriformis… and these exercises look all too familiar. Except toe yoga… I can hardly bend my toes so that would just be torture. I do still do my toe spreading every day to at least try to get them moving a tiny bit.
glad you had a warmer week than we did! bring on the summer! please!
Oh, gosh no, I like PT too. We have places here that offer PT-like services without insurance, but they are pricey. I have a copay for each appointment but overall it’s worth it — especially when I do need it. My toes bend, but they do not know how to move independently, which they are supposed to do for toe yoga.
These are great. I had to do a few more that centered on ankle strength, but these hit the big ones.
I bet I’m doing some of them at PT. They have me do more there.
I recognized a few of those exercises since I’ve had to go to physical therapy a few times. I think most runners have done so too. It’s been a few years that I’ve seen a physical therapist and hopefully I don’t see one anymore. 🙂 It feels like Summer here!
It’s great you’ve stayed injury-free for so long!
Yep, I did my PT today! I’m going to keep at it and hopefully that will keep the pain at bay. It looks like Scooby has a crown of flowers in your first picture 🙂 I haven’t seen any cicadas around yet.