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Monthly Archives: October 2014

Running Away From Injury

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Running Away From Injury:

3 Exercises for Runner’s Injury Prevention

Distance running has taken off in popularity over the past few decades and there is no indication the trend will end anytime soon.  And why would it?  Running is a low-maintenance, throw-on-some-shoes and go kind of workout.  It doesn’t require fancy machines, a specific location or special equipment. Washington D.C. is a particularly beautiful place to run, whether along the Mall and its monuments, or on the city’s hundreds of miles of trails and paths.

Although running is a great form of exercise, it comes with risk of injury when performed by those unprepared for the training.  The statistics are all over the map, but anywhere from 19%-92% of runners will suffer a running-related injury.  Even if the statistics aren’t clear, when Runner’s World has a specific website dedicated to the topic of injuries you can be sure they are common.

Many new runners fall into the “Terrible Toos”: too much, too soon, too fast.  Despite being warned to avoid this, we repeat the mistakes of past runners and get injured.  Recent studies have shown that if the 10% rule is not followed, you have a higher risk for injury.  Meaning, increasing distance, time and or speed by more than 10% per week sets you up for injury.

Seasoned runners are not immune to running injuries, and as the saying goes: an ounce of prevention is worth a pound of cure.  Purist runners like to run; not lift weights, not go to group classes…just run. And like most, we do what we like in the gym not always what we need.  Solely focusing on running, while ignoring strength training, is an invitation for injury.  Core strength and hip strength are vitally important to keep the purist runner running.

Check out the Release Physical Therapy, Washington DC website for hip and low back exercises you can perform to prevent running injuries. We recommend clam shells, side lying hip abduction and bird dogs as a starting point.

Stay healthy and stay running, my friends!

                 

By |October 28th, 2014|Blog|Comments Off on Running Away From Injury

New! Clam Shells (2-step) Exercise Video

Clam Shell (2-step) for Hips

From the NEW! Release PT Video Series

The Clam Shell (2-step) exercise is an effective exercise to target the outer hip and glute muscles. Here’s how it’s done:

1. Lay on your side with your hips and knees bent, so that your heels are in-line with your head, torso and hips.

(It may be helpful to position yourself with your back against a wall to insure correct form.)

2. Open your hips by rotating your top knee up toward the sky, while maintaining contact between your heels.

3. Then with control, lower your leg to the starting position.

Complete a full set on one side then repeat on the opposite side.

Tip: Make sure that the top hip stays parallel to the ceiling, and does not roll forward or backward. Do not allow any movement through your torso.

You should feel this exercise working the outer hip of the top leg.

Check out the RPT Blog for health & wellness resources, videos and more.

Subscribe to our YouTube channel for weekly exercise videos!

By |October 9th, 2014|Blog, Hips, Videos|Comments Off on New! Clam Shells (2-step) Exercise Video

New! Clam Shell Video

Clam Shell (single step) for Hips

From the NEW! Release PT Video Series

Clam Shell is an effective exercise to target the outer hip and glute muscles. Here’s how it’s done:

1. Lay on your side with your hips and knees bent, so that your heels are in-line with your head, torso and hips.

(It may be helpful to position yourself with your back against a wall to insure correct form.)

2. Open your hips by rotating your top knee up toward the sky, while maintaining contact between your heels.

3. Then with control, lower your leg to the starting position.

Complete a full set on one side then repeat on the opposite side.

Tip: Make sure that the top hip stays parallel to the ceiling, and does not roll forward or backward. Do not allow any movement through your torso.

You should feel this exercise working the outer hip of the top leg.

Check out the RPT Blog for health & wellness resources, videos and more.

Subscribe to our YouTube channel for weekly exercise videos!

By |October 9th, 2014|Blog, Hips, Videos|Comments Off on New! Clam Shell Video

New! Bird Dog Video

Bird Dogs for Core, Back, Butt & Thighs

From the NEW! Release PT Video Series

The Bird Dog is a bodyweight floor exercise for strengthening the “posterior core” – the muscular region that includes the abdominals, lower back, butt and thighs. It’s not that difficult to do after a little practice to get the balance right. Here’s how it’s done:

1) Kneel on the floor with hands firmly placed about shoulder width apart.

2) Brace the abdominals, and at first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee. Half an inch will do until you get the idea of it.

3) When you’re ready to do the complete exercise, point the arm out straight in front and extend the opposite leg to the rear. Hold and return to hands and knees on ground position. Repeat the exercise for the prescribed number of repetitions.

TIP: Keep your abdominal muscles engaged by pulling inward to keep hips stabilized. Place an object like a water bottle at the base of your spine to ensure your hips are even.

Check out the RPT Blog for health & wellness resources, videos and more.

Subscribe to our YouTube channel for weekly exercise videos!

By |October 7th, 2014|Blog, Videos|Comments Off on New! Bird Dog Video

NEW! Slump Stretch Video

Slump Stretch for Lower Back Pain

From the NEW! Release PT Video Series

Slump Stretch is a neural mobilization techniques that may be beneficial for patients with lower back pain and lower extremity tightness.

1). Sit up straight with your feet flexed against the wall. Place your fingertips behind your ears with your elbows wide.

2) Take a deep breath in and exhaling, bring your head down toward your chest, rounding your back and shoulders.

3) Return to the upright position and repeat for prescribed number of repetitions. Tip: During this exercise you want to feel a stretch but not pain.

When your head is down you should feel an increase in symptoms and when you return to upright position symptoms should decrease.

Check out the RPT Blog for health & wellness resources, videos and more.

Subscribe to our YouTube channel for weekly exercise videos!

By |October 7th, 2014|Blog, Videos|Comments Off on NEW! Slump Stretch Video

Introducing Release PT’s Exercise Video Series

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What is the #1 factor in your treatment outcomes, program success and recovery time? You.

 Staying motivated and maximizing the effectiveness your home program is challenging… You’re a few weeks into your therapy, working hard with your PT and suddenly it all starts to “click”. You are ready to add a home program and pay close attention while your PT guides you through your prescribed regimen. At home the next day, your confidence starts to melt away. I can’t remember how to start this one. I don’t think I’m in proper alignment. Am I supposed to feel the stretch here? Sound familiar?

Release Physical Therapy’s new video series is designed to help you stay committed and from anywhere. These brief video tutorials break down each step of to your prescribed exercises – you’ll even get modifications and helpful tips along the way. That means no more second guessing yourself and no more excuses! You can find these videos right here on our website.

We’ll be adding videos to our collection weekly, so be sure to subscribe to the Release Physical Therapy YouTube channel for the latest cuts. Check out our latest videos Slump Stretch and Bird Dogs – here’s a list of what’s to come:

Hip Abduction in Sidelaying
Hip Flexor Stretch
Clam Shell
Glute Bridges
Hamstring Stretch
Prone Press-up
Prone Heel Squeezes
Front Plank
Side Plank
T’s
Y’s
No Money
Sidelying Shoulder ER
Shoulder ER with Theraband
Shoulder IR with Theraband
Sleeper’s Stretch
Cervical Spine Retraction & Extension
Blood Pressure Cuff Deep Neck Strengthening
Bird Dogs
Thoracic Rotation
Repeated Knee Extension in Standing & Sitting
Mckenzie Side Glides
Deep Core Activation with Tband Variation
Fall Outs
Core Heel Slides
Marching
Piriformis Stretch
Hamstring Stretch
Chin Tucks
Shoulder Retraction with Extension

 

 

By |October 7th, 2014|Blog, Videos|Comments Off on Introducing Release PT’s Exercise Video Series