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Two Exercises to Prevent Running Injuries

Group-Running

Running is a wonderful exercise and has many benefits — it builds endurance, increases cardiovascular health, and helps to maintain optimum physical health as we age. However, runners can develop injuries if they don’t pay attention to their form. An improper running technique can put stress on various parts of the body, leading to back pain and injury. Some common problems are caused by putting too much weight on the heel when our foot hits the ground, and leaning forward when we run. Here are two simple exercises from a Doylestown chiropractor that will release muscles affected by those running styles.

Squats. This particular type of squat, according to a local Doylestown chiropractor, works your hip adductor and gluteus maximus muscles, which will correct for the problem of putting too much pressure on your heels when you run. Stand erect with your feet shoulder-width apart, weight back on your heels, and your toes pointed out slightly (about a 45 degree angle). Go down into a squat, but do it as if you were trying to sit in a chair that is slightly behind you. As you lower yourself, move your knees slightly outward. Then, shift your balance forward on your feet. After you reach your lowest point, push back up to a standing position with your heels. Repeat several times.

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Step backs. This simple exercise works the gluteus medius muscles, and helps to counteract a habit of shifting your weight forward as you run. Stand with your feet placed shoulder width apart. Place your weight on one leg and bend it slightly, taking care to keep your knee over your heel. Step back with your other leg and place it behind the first one. Repeat several times.

These two exercises will help you maintain proper running form and avoid injuries.

EXERCISE EARLIER TO PREVENT DECLINE

January 25, 2017 Leave a comment

We humans are great procrastinators, especially when it comes to exercise. We have good intentions, but life gets in the way, and we end up putting off our exercise programs till next week, next month, or next year. The most crowded month of the year in most gyms is January, when people make their New Year’s resolutions to exercise more and to get into healthy habits.

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The attendance steadily drops each month (with a small spike before bathing suit season in the summer), and it’s because people find lots of reasons to stop working out as the year goes on. The sad fact is that as long as we feel reasonably healthy, we aren’t motivated to exercise. Lots of people think they’ll start later in life, when they have more health problems that could be addressed with exercise.

But that’s a mistake. The reason is that physical declines start earlier than you think, according to a new Duke Health study shared by a Doylestown chiropractor.

This study, which looked at a group of U.S. adults ranging in age from their 30s to 100, both male and female, found that in basic tests of strength, balance, and endurance, people showed signs of physical decline much earlier than previously thought. People in their 50s struggled with their ability to stand on one leg for a minute, or to stand up repeatedly from a chair over a period of 30 seconds. These were just two of the exercises measured, and by the decade of the 60s the majority of the subjects were showing some evidence of physical decline, even if it was minor.

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The conclusion? That people should start regular exercise programs and see their local chiropractor sooner than later, to fight that physical decline. The best approach is to start young, before your physical skills have eroded.

So, get out there and exercise!