Injured runner program
Our customized programs focus on home exercises. We'll help you find ways to work on your own to return to running without re-injury.
Our physical therapists understand runners. We won't tell you to stop running. We'll help you find out what's causing your pain or injuries and take care of it.
We use mechanical diagnosis principles to find out what's causing your pain or injury. We look closely at your running with video analysis using Dartfish software. This software was originally made for sports broadcasting and sports training.
We can also help with:
- Temporary orthotics (shoe inserts that provide extra support)
- Custom-made shoe inserts
- Information on the right shoe wear
Call 1-206-860-2210 to schedule an appointment or for more information. Fax forms, patient referrals and other documents to 1-206-860-4461.
Stretching Before and After Running
Molly Gries, PT: Hi, my name is Molly Gries a Physical Therapist at the Polyclinic. I’m an avid runner and have been training for marathons for the past several years. One of the big things that’s important with running to prevent overuse injuries is to make sure you’re stretching and taking care of your muscles before and after your run, in order to prevent those injuries. Stretching before a run makes sure that you’re not too tight or stiff so that your muscles will not tear. And stretching after the run is the first step to recovery post run, especially as you’re running long distances. It helps to move the lactic acid out of the muscles and back to being digested and broken down.
So dynamic stretching is a more active stretch, this is great for before a run. You’re moving more, you’re getting your blood flowing so you’re bringing blood flow and oxygen to the muscles along with getting some quick stretching to the muscles and making sure that they’re warmed up and ready to go.
Static stretching or holding the stretch for a long time in that certain position, getting that good muscle stretch, this is good for after a run when your muscles are all warmed up and to kind of help with the cool down process. This helps to elongate your muscles and prevent soreness. So three dynamic stretches I recommend before running is marching or high knees, rotating your hips inward and butt kicks.
This one’s a lot easier to do slower because otherwise you can lose your balance. For this one you don’t have to get all the way back, just get a good stretch.
Three static stretches that I recommend after running are a hamstring stretch, a calf stretch, and a quad stretch.
First one is a hamstring stretch and on this one you’re making sure that your back stays straight so you’re not rounding out and your goal is to hold for about 30 to 45 seconds. Calf stretch you lean forward keeping your heel down on the ground and you can again use a wall to help push but you’re able to do it without a wall if you don’t have one available. Trees also work really well if you’re outside. So when you’re stretching your quad make sure that your hip is straight and not bent. You might have to pull back a little bit. You can always hold on to something for balance if you need it.
Stretching tips for runners