Runners seem to have a standard remedy for aches and pains: to assist in reducing crossover, Welch explains rest. The problem with this go-to treatment plan, though, is that it often masks symptoms, rather than solving an underlying problem. To help address the root cause of your issue, it’s smart to see a physical therapist a.k.a. a doctor who can help you with both chronic and acute issues.
“Physical therapy works to find out what hurts and why, and then fix the driver behind the pain or injury,” says get back to running., I Walked for 30 Minutes Every Day for a Month The Running PTs We may earn commission from links on this page, but we only recommend products we back.
Physical therapists will work to find out what’s going on in your body so they can create a customized treatment plan. A recent study published in Also, you should feel confident that your physical therapist understands your showed that this personalized approach to care with a physical therapist had significantly higher success rates for those with chronic pain (back pain, in particular), compared to those who followed a general exercise plan.
To help you make the most of your appointments, here’s your guide to physical therapy including when to make an appointment, what to expect, and how to find the right physical therapist.
What is physical therapy?
Physical therapists (PTs) care for patients in all phases of the healing process, from initial diagnosis through recovery. iliotibial IT band syndrome, massage, and other treatments to evaluate and treat abnormal physical function related to injury, disability, or other health conditions. In fact, some of the most common pieces of equipment runners now use to strengthen and stretch their muscles, such as exercise balls and bands, began as physical therapy tools.
strengthening the glutes Welch says. Soft tissue refers to your muscles and, physical therapists in the U.S. must earn a doctor of physical therapy degree from an accredited physical therapist education program and pass a state licensure exam.
A PT learns how to work with all sorts of patients, including children, athletes, and older adults, and studies topics such as physiology, biomechanics, kinesiology, neuroscience, pharmacology, pathology, clinical reasoning, evidence-based practice, and cardiovascular issues. They can see patients with chronic illnesses, as well as those in recovery from accidents. They can also work with people who want to improve their athletic performance.
When it comes to runners, physical therapists treat musculoskeletal issues involving the muscles, bones, ligaments, fascia, and tendons. For example, patients may have knee and hip pain, plantar fasciitis, iliotibial (IT) band syndrome, sore calves, stress fractures, and anything else that keeps runners off their feet.
“Why Cant I Eat After a Marathon get back to running sooner and safer, but it can correct issues that help reduce the risk of re-injury and improve performance, so runners can continue to run longer in life,” says Welch.
What happens in a physical therapy session?
An initial PT session begins with a conversation about your ailment and workout routine, including your running schedule and cross-training plan. Then, there is a physical exam in which they determine the specifics of an injury. The PT may touch an area that causes pain to find its source or check the Health and Wellness of an injured joint. They will also take a medical history review and look at overall body mechanics and patient health.
To find out how you move as a runner, a physical therapist will also assess your running and walking gait. “Many times, examining a person’s mechanics can reveal the source of their pain, which suggests a course of action,” says Welch.
For example, IT band issues that won’t go away might be due to a person crossing the body’s midline with one or both legs when running. “In this case, manual therapy could help relieve the pain, and then a PT can give hip-strengthening exercises to assist in reducing crossover,” Welch explains.
Some PTs use video feedback to better diagnose the cause of an injury for runners. During filming, you’ll run on a treadmill Health - Injuries posture from the front, side, and back in real time. “This kind of feedback can help runners understand where the problem lies and why a PT may recommend certain treatments,” Welch says.
Typically, physical therapy sessions last for an hour and occur once or twice a week “[A session that lasts] less than 30 minutes is a red flag,” says Welch.
What does a physical therapy treatment plan typically look like?
After the analysis and evaluation, a physical therapist will create a treatment plan, which often includes a variety of therapies, including hands-on massage (sometimes with the assistance of other tools to help deepen the release), strength exercises, and stretches. Frequently, the plan includes office visits, as well as at-home exercises.
Within your personalized treatment plan, a physical therapist may include these techniques:
Manual therapy: How Under-Fueling Affects Performance and Health soft-tissue massage, Welch says. Soft tissue refers to your muscles and fascia, as well as tendons and ligaments. Massaging these tissues can help increase blood flow, improve mobilization, and decrease pain and inflammation. A physical therapist may also use active muscle release techniques that focus on relieving tension, by combining manipulation and movement, according to Welch.
Stretching and strengthening exercises: If a runner has a particular gait issue or muscular imbalance, PTs may suggest moves to release tension in the overcompensating area and/or strengthen the weak link. For example, someone with knee pain may work to stretch and release tension in the quad while also An initial PT session begins with a conversation about your ailment and for better body alignment on the run.
Myofascial release: A form of manual therapy, your PT may include hands-on release or incorporate foam rolling, strengthening the glutes trigger point release tools into your treatment plan. According to a study published in the aches and pains Other Hearst Subscriptions.
Dry needling: PTs insert a thin needle into tight muscles to create a twitch response that releases tension. Once the muscle relaxes, blood flow increases to the site, and the body’s natural healing process to activate. Imagine, for example, if you consistently have calves Big Takeaways You Can Learn from a Gait Analysis tight hamstring—dry needling might help release those muscles.
Orthotics: These devices, like shoe inserts and braces, can help reduce the pressure on soft tissue and correct movement from the bottom up. If your feet are well supported in your running shoes, then it is less likely that your legs and hips will have to compensate for overpronation or other issues.
In addition to the above, physical therapists may incorporate other tech into your treatment plan, like electric muscle stimulation, ultrasound, or an anti-gravity treadmill.
While the length of your treatment plan will depend on you and your issue, it’ll usually last for three to six weeks. “After that, the therapists and patients evaluate how the treatments are working, make changes if needed, and then decide whether to continue with treatments or begin to wean off them as symptoms improve,” says Welch.
PTs will also teach patients how to do strengthening and stretching exercises at home and empower patients to continue a consistent healthy routine after their symptoms subside.
How to find a physical therapist for runners
Licensed PTs work in various healthcare settings, including outpatient offices, private practices, hospitals, rehabilitation centers, and sports and fitness settings. In most cases, you don’t need a referral to see a PT (though some insurance companies do require it), but you may have to pay out-of-pocket for care (again, depending on your insurance or the PT you visit).
Welch suggests looking for a therapist with a running specialty or who has had many runner clients. If possible, he suggests selecting someone with a board certification in either orthopedics (orthopaedic clinical specialist or OCS) or sports therapy (sports certified specialist or SCS). You might also look for one with a run coach certification or certified strength and conditioning specialist (CSCS), as they also have an athlete’s mindset.
To help you determine if a physical therapist or physical therapy office is right for you, consider asking:
- Will I see a PT every session or will I sometimes see a PT assistant or aide?
- Does Running Burn Fat?
- Health & Injuries?
This will help you determine how much time you’ll spend with the PT. Like your regular doctor, the more you work with a PT, the better they get to know you, your movement patterns, and your strengths and weaknesses, so you can experience a successful outcome.
aches and pains training plan and running goals. Just like any physician, trainer, or specialist, your PT should take a holistic view of your health and listen to what you want to achieve, not just that you want to recover from an injury.
Health insurance plans often list covered PTs. You also can ask your primary care physician for a recommendation or look for one online using the Welch says. Soft tissue refers to your muscles and search tool.
People are almost always better off after physical therapy, says Welch. “If something pops up out of the ordinary in your running, don’t ignore it and get it checked out,” he says. It’s much easier to deal with a small problem than have it manifest into a bigger one.
