How Our Team Gets You Running Better 🏃🏽
Have you been dealing with a nagging injury or persistent pain that’s keeping you from running your best? Are you looking at improving your running mechanics? At Foundation Physiotherapy, our running physiotherapy program physiotherapists and movement specialists can guide you back to health and get you running better.
Running is one of the most popular activities worldwide, but it is also often associated with pain or injury. Everyone runs!
For example, too many runners emphasize ineffective solutions like changing their running shoes instead of implementing strategies that have been proven to make a significant difference, like improving their mechanics or resolving an injury.
Although there seems to be a difference between novice and experienced runners, age, and physical profiles, the risk factors that lead to running injuries are mostly training errors. According to research studies, the most common risk factors include the following:
- Running experience of 0–2 years
- Restarting running after extended rest
- Overtraining (i.e., more than 40 miles per week)
A Full-Body Approach to Running Recovery
Our collaborative team approach can treat all types of running-related injuries, including:
- Plantar fasciitis
- Shin splints
- Runner’s knee
- IT band syndrome
- Gluteus medius tendinopathy
Our team works together to assess how your entire body moves—not just the injured area. Running injuries often stem from imbalances or dysfunctions elsewhere in the body, so our integrated team evaluates your strength, mobility, stability, and movement patterns to ensure a full-body recovery.
Strategies to Support Runners
Manual Therapy for Recovery and Performance
- Our physiotherapists, chiropractors and massage therapists provide advanced manual therapy techniques to help improve mobility, reduce muscle tension, and prevent overuse injuries.
Strength and Conditioning Programs
- Our team of specialists will develop customized programs that improve muscle strength, endurance, and power. These tailored programs meet the specific demands of running and minimize injury risk.
Education on Training Load Management
- Proper training load management is essential for runners. Our team educates clients on balancing intensity, volume, and recovery to reduce the risk of overtraining-related injuries.
Personalized Assessments for Optimal Outcomes
To start with, our physiotherapists will take a thorough history to understand your:
- Training schedule
- Type of training performed
- History of previous or current injuries
- Overall health status
If needed, we may also involve other movement specialists on our team to provide a more comprehensive perspective on your recovery.
Our physical examination will thoroughly analyze your joints, muscles, and gait to identify any limitations that may lead to a running-related injury. In addition, we will perform a biomechanical analysis and running assessment to pinpoint compensations, weaknesses, or restrictions in your mobility.
A Running Plan Tailored for You
With access to multiple team members specializing in movement, manual therapy, and strength development, we ensure that every runner gets the most well-rounded care possible.
Massage Therapy
- Improving the recovery process during running training is key to preventing injuries and keeping tissues healthy from overtraining. Our clinical RMT’s understand sport and running performance!
Dynamic Footwear and Orthotic Recommendations
- Proper footwear plays a crucial role in running performance and injury prevention. Our integrated team provides personalized footwear recommendations based on gait analysis and biomechanical needs. We also offer custom orthotics to improve foot alignment and distribute pressure evenly.
Return-to-Run Protocols After Injury
- Our return-to-run protocols ensure a safe and gradual return to running. These protocols combine progressive loading, mobility restoration, and strengthening exercises.
Run Better, Recover better: Book your Running Assessment before April 30th and get $50 towards your recovery massage
The Running Assessment is a 90 minute assessment conducted by a registered Physiotherapist. Sign up and we’ll be in touch!
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Return to Foundation and Let’s Continue Your Journey to Living Better.
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Seasonal Recipe
Spring Vegetable Tart
Ingredients
- 2 sheets puff pastry
- 1 egg, lightly beaten
- 5 oz vegetable dip
- 6 baby zucchini, halved lengthwise
- 3-4 yellow squash, thinly sliced with a mandoline
- 1 bunch asparagus, thinly sliced lengthwise with a mandoline
- 1 1/2 c goat cheese
- Extra virgin olive oil
- Balsamic vinegar glaze
- Mixed herbs, to serve
Directions
Preheat oven to 400°F. Line a large baking tray with baking paper. To make tart case, place pastry sheets side by side on the lined tray. Brush egg wash along the long edge of one sheet, then overlap with the other by 1″ to create a large single sheet. Fold and pinch all four sides to make a 1″ border, pushing down to seal. Brush border with egg wash. Using a fork, prick the base of the tart all over. Place in oven and bake for 20 minutes, until golden. Remove from oven and spread base of pastry with dip. Meanwhile, place vegetables in a large bowl. Pour boiling water over vegetables, steep for 1 min to blanch, then drain and pat dry with paper towel. Scatter vegetables over tart and crumble goat cheese on top. Drizzle with oil and vinegar glaze. Sprinkle with mixed herbs.
Meet Our Running Team
Running DOES NOT Cause Osteoarthritis!
Osteoarthritis (OA) is a degenerative joint disease characterized by the breakdown of cartilage in the joints, leading to pain, stiffness, and impaired mobility. While there is a common misconception that running contributes to the development of OA, numerous studies have shown this to be a myth.
Running has various health benefits, including improved cardiovascular fitness and weight management, which support joint health. In addition, movement, including running, helps keep the cartilage in the knee healthy.
Research has highlighted other factors that are contributors to the development of knee OA:
- Age: Aging is the most significant risk factor for OA. As individuals age, the cartilage in their joints naturally undergoes wear and tear, making them more susceptible to degeneration.
- Genetics: Genetic factors play a crucial role in determining an individual’s susceptibility to OA. Certain genetic variations have been associated with an increased risk of developing OA in various joints, including the knee.
- Previous joint injuries: Previous knee injuries, such as ligament or meniscus tears, can predispose individuals to OA later in life. The trauma from these injuries can accelerate the degenerative process in the affected joint.
- Obesity: Excess body weight places additional stress on the knee joints, leading to accelerated cartilage breakdown and an increased risk of developing OA. Maintaining a healthy weight through regular exercise and a balanced diet can help reduce the risk of OA.
- Joint misalignment or instability: Abnormalities in joint structure or function, such as malalignment or instability, can lead to uneven distribution of forces within the knee joint, contributing to cartilage degeneration and OA development.
The bottom line is that running does not cause knee OA. At Foundation Physio, our therapists understand the risk factors associated with knee arthritis and will provide programs to preserve your joint health and reduce the burden of OA so you can keep running!
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Our Patients Get Great Results
“Vishnee is fantastic! I was referred to her by my urologist and thankfully, she has helped me navigate through the issues. The clinic offers many services. I recommend Foundation 💯”
-Rose