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Posts for tag: Injury prevention

By [email protected]ankleandfootnorthwest.com
March 25, 2019
Category: Foot Care

Ready to start running again? Beginning gradually is the key to prevent injury. Below is a guide designed to help you begin running again safely. 

Return to Running Program

First, start with a running test:

  • 2 minute warm up at 5 mph (12 min mile)

 

  • Then record distance when running at 6mph/hr (10 min mile) and pain level reaches 2 out of 10.
  • Based on this distance, you will be in one of the following phases of the graduated running program:
  • Phase 1: 0-1/4 mile
  • Phase 2: >1/4-1/2 mile
  • Phase 3: >1/2-3/4 mile
  • Phase 4: >3/4-1 mile
  • Phase 5: >1 mile or more

For example, if you begin to experience pain (2 out of 10)  at a little over 1/2 a mile, you would be in phase 2. This means you would begin running for 2 minutes (at 7.5mph), followed by walking for 2 minutes (at 3.5mph) and so on for a total of 16 minutes on a treadmill every other day.  

Graduated Running Program:

Running Phase

Surface

Minutes

Total

Speed Intensity

1

Treadmill

22222222

16

2=run 6 mph; 2=walk 3.5 mph

2

Treadmill

22222222

16

2=run 7.5 mph; 2=walk 3.5 mph

3

Over Ground

32323232

20

3=run at intensity 1-2;

2=walk at 3.5 mph

4

Over Ground

32323232

20

3=run at intensity 2-3; 2=walk at 3.5 mph

5

Over Ground

Continuous

16

Intensity 1-2

6

Over Ground

Continuous

18

Intensity 2-3

 

  • Intensity 1- Light jogging
  • Intensity 2-Jogging and talking
  • Intensity 3-Jogging and difficult talking

 

  • Program is performed 3 times a week, every other day.

 

  • May begin next phase when can complete current phase with pain level 4 out of 10 or less.

 

Adapted from:  Moen MH, Holtslag L, Bakker E et al. The Treatment of Medial Tibial Stress Syndrome in Athletes: A Randomized Clinical Trial. Sports Med, Arthrosc, Rehab, Ther and Tech 4;12:2012.

March 16, 2019
Category: Foot Care

Yoga is a great for your mind, body and soul! We recommend yoga practice to a lot of our patients, especially those with tight calves, tendinitis, or plantar fasciitis.   Yoga helps improve balance and is good for rehab after an ankle sprain. Yoga is excellent for injury prevention too.  Whether you take a class or do a video at home, yoga can help you stretch and strengthen your body.

Namaste!