Quick Simple Tips To Make Running Easier

For New or Seasoned Runners

This past Saturday was the Harrisburg 5k Fun Run in the Town Center. A bit brisk in the morning, with temperatures in the 40’s for the run, make these tips even more helpful for those recently inspired to take up running.

I was busy in my Fort Mill office doing a FREE workshop on Back Pain and Sciatica, enjoying the company of 10 people who have been suffering from low back pains for years. It was fun to watch the relief on their face as I gave them simple activities to help them.

SO, back to running and the simple tips for you…  These tips will make your runs more enjoyable and body better prepared for the pounding it is about to experience. If you’re new to running, here’s three tips to get you started (good tips for the seasoned runners as well):

Make Sure You Warm Up and Cool Down

Most runners make the mistake of either not warming up their body the ‘right way’, or leaving a warm out completely, when simple warm-up only takes 5 minutes to do. All you need to do is get your heart pumping by jogging up and down in place for 2 minutes, and then gently stretching your calves and hamstrings for the remaining 3 minutes It’s important to warm up these muscles after you’ve jogged in place, so your body is prepared – otherwise you will have a higher risk of injury.

Proper Footwear is Critical

Your running shoes do not have to be that expensive, but don’t underestimate the importance of a good pair of running shoes. An old pair of runner may have grown stiff and it may be time to trade them in, but they are still better than crocs or other non-running shoes that I see many beginner use to start running. To reduce the likelihood of injury, get yourself a pair of well cushioned running shoes that are comfortable to run in, and will take any impact.

Don’t Overdo It to Start

As a beginner, most of your runs should start out at a “conversational” pace. What that means, is that it should be a comfortable pace where you are able to breath without feeling like you’re so out of breath that you can’t carry on a conversation. With that said, having a running buddy is ALWAYS advantageous to keep you motivated. Don’t worry about your initial pace, but if you can pass the ‘talk test’, you’re running at the right speed to start. Starting out slow will help prevent overdoing it, minimize the risk of injury and keep soreness to a minimum. It will also have you feel that sense of accomplishment without injury.

Easy enough? There is NO need to push yourself beyond your limits to start. I know for me at almost 50, I tend to push myself initially believing I could do what I did in my 20’s and I pay the price later that day and over the next several days. And, it discourages me to continue, but when I pace myself early on, I get encouraged and feel empowered to continued. 

Should you suffer from a running injury, or any issues that are keeping you from running as you like, we at Volk Physical Therapy & Sports Medicine would love the opportunity to get you back on the path to recovery quickly. Give us a call today at 704-455-1172 and come in for a FREE Discovery Visit to see IF we are right for you!

Avoid Lower Back Pain When You Swing A Golf Club

If you’ve NEVER played a round of golf, you’d be forgiven for thinking that there’s not much to it, and that there’s very little chance of you being injured if all you’re doing is a bit of walking and striking a few balls every once in a while.  But that’s not the case.

Golfers are frequent visitors to our clinics due to a number of issues.

And if it’s not a back issue, it’s an elbow or a knee issue or an Achilles injury.

See, the problem with golf is that it involves a lot of positions that the body isn’t designed to be in – and the temptation (of frustrated amateur golfers who haven’t taken lessons at least!), is to want to hit the ball with too much power to make it go further. And, when you do that, combined with these awkward twisting and turning positions, you eventually stress the body too much.

Your back is designed to have some rotation in it – but just enough to allow you to lean to the side to pick something up or move out of the way of an object coming towards you, to keep your-self safe. But NOT to go through the extremes of motion that it does when you’re “teeing off”.

So assuming that you’re not going to stop playing – and assuming that you’ll never quite resist the urge to always want to hit the ball just that little bit harder hoping it travels further, what can you do about it to avoid back pain? 

Two Easy Things: Flexibility and Stability

Make sure you’re flexible through your shoulders, back and hips, as well as increase the strength and control of the muscles around your spine. You don’t need to bulk up – you really don’t have to worry about the strength of muscles, as much as you do the “control” – not if you want to limit back pain! And besides, having the right “control” and mobility, usually means that other muscles get stronger as a happy by product. 

So, the muscles you need to focus on are called your “core” muscle group – and they work to hold your spine in place when you get into positions that you’re not really supposed to be in – like when you swing a golf club! 

So, if these muscles are all working for you, properly, it means the discs and joints in your lower spine are being held firm in their correct positions – even if you swing a bit to hard and fast.

Balance ball exercises – the kind you might see people in the gym doing (on the big blow up balls) are what you need to get doing with. That, or invest in a Pilates DVD or start going along to a class once or twice per week. 

And doing so will also give you a chance of hitting the ball further without hitting it harder. Why? Because your core muscle group means that all of your other muscles will work more efficiently and will help no matter what sport you play. 

If you’re a runner, core muscles will mean you can run further too. If you were a boxer, having the muscles around your spine working better means you would be able to hit harder. Even those who play soccer, baseball or football will benefit from a solid core – from an early age too – so that players can limit the chance of being injured, but maximize the power they can get from their quads and hamstrings meaning they can run faster. 

So there you have it – it’s not all about looking as fit and lean, though that does not hurt, but, the muscles you really need to work on if you’re aged 35-55+ playing some weekend golf are the muscles that you’ll never see. 

But, you’ll know they’re working because you’ll be suffering much less backache by the time you reach the 18th hole. These muscles even help you when you “sit down” too – which is great, when you reach the 19^th hole.  

P.S If you want some more help with easing back pain from your golf swing, please reach out to us and let us help you get you back in the swing for the upcoming season. Concord: 704-707-4282, Harrisburg 704-455-1172 and Fort Mill 803-802-0266. Don’t risk injury so early in the season, come in for a flexibility and stability assessment today and make your golfing last all season long. Our therapists have worked with many pro golfers!!