Reviewed and contributions made by MarQue’t Green, FIRST Program Director

If you are looking to change up your workout (or add to your existing swim routine), add these low-impact, tone-up exercises to your regimen. Water exercises can serve as a great alternative for cardio workouts, rehabilitation and other forms of training. 

Whether you’re swimming laps, brushing up on your swim technique or taking a leisure paddle in the water, next time you take a dip, perform these simple exercises to help keep your body in top shape. 

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Preparing for water exercises and water workouts 

Before getting in the water, we can’t stress enough the importance of stretching out your muscles to prepare for the activity ahead. “With heated pools… the high temperature in the pool will help warm up [your] muscles,” our FIRST Program Director, MarQue’t Green says, “[but] I would still recommend doing some form of stretch, whether static or dynamic, while in the pool, before performing any strengthening activities.” 

Stretching is the most important component to sustaining superior performance and supporting post-activity recovery. Similar to land-based exercises, neglecting to stretch can lead to unwanted aches and pains. It may also cut your time in the water short. 

Once you’re all stretched out and ready for the water, be sure to always check your surroundings and be conscious of your environment. If you’re not an experienced swimmer, have someone assist you.

Exercising in the water may require the use of the pool wall/stairs and some pool noodles. It’s important your balance is maintained at a comfortable depth. If you ever feel like you’re struggling or need assistance while stretching or exercising, ask for help. The most important rule in the pool is that safety comes first.

6 Swimming Pool Exercises

Before you start, know that our physical therapists suggest performing each stretch three times (both sides, if applicable) and holding for 10-15 seconds. Be sure to keep breathing while you stretch and exercise.

Forward walking

Instructions

1. Begin in an upright position, standing in shallow water, waist-high if possible.
2. Walk forward placing your heel down first, then pushing off with your toes.
3. Repeat, stepping forward with your other foot.

Tips

• Be sure to maintain your balance and keep your movements controlled.
• If you are unable to coordinate your arms and legs, focus on stepping correctly with your feet.
• As you gain more control, walk faster through the water.

Marching

Instructions

1. Begin in standing upright position just below chest-level in the water and your hands resting on the surface of the water in front of you.
2. Slowly lift one knee up to waist height, step forward and repeat with the opposite leg. 

Tips

• Make sure you keep your trunk upright and maintain your balance.
• If you are unable to maintain balance, do not lift your leg as high.
• As you gain more control, raise your opposite arm as you lift your leg.

Hamstring stretches at pool stairs

Instructions

1. Begin by standing in water, facing the stairs.  Place one leg extended straight forward while holding on to the stair rail. 
2. Lean forward towards the stairs, hinging at the hips and keeping both legs straight until you feel a gentle stretch in the back of your leg. 
3. Hold this stretch 10-15 seconds on each leg. 

NOTE: It is recommended to use the stairs so that you can use the railing for stability, especially if you have balance issues.

Hamstring stretches with noodle

Instructions

1. Begin standing tall in the water about chest-level. Hold onto the pool wall at your side with your outside leg raised straight in front of you and resting on a noodle. 
2. Keep your leg relaxed and let the noodle hold your leg up so you feel a light stretch in the back of the leg.
3. Hold this position for 10-15 seconds and repeat on each leg.

Suspended forward bicycle kick with noodle

Instructions

1. Begin in an upright position in deep water, holding hand floats at your sides underneath the water.
2. Slowly pedal your legs forward to move your body through the water.

Tips: Make sure your shoulders stay down and back and to keep your body upright during the exercise. Try to scoop the water with your feet.

Bilateral shoulder flexion and extension active range of motion

Instructions

1. Begin in a mini squat position in shallow water with your arms straight forward, resting on the surface of the water.
2. Press your arms downward toward the ground, keeping your arms straight, then slowly return to the starting position and repeat.

Tips: Make sure to engage your abdominals and keep your wrists straight during the exercise. Do not let your trunk lean during the arm movement. 

Hit the pool with aquatic stretching and exercises

A fun and simple exercise routine will go a long way in helping to increase longevity and muscle strength. Plus, if you are looking to add low-impact exercises to your workout routine, the water is a great place to start. 

If aches and pains are getting in the way of your daily activities, take action now! Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to feeling your best.

Content reviewed and contributions made by Dallas Reynolds, PT, DPT, Cert. DN, COMT

Every October the American Physical Therapy Association recognizes practitioners across the nation. Everyday our physical therapists [PT] and Physical Therapist Assistants [PTA] help their patients. Their goal is to help them move better so that they may return to their regular activities. While we see the incredible work of our therapists daily, we also would like to join the rest of industry in celebrating all clinicians’ efforts. 

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What is Physical Therapy? 

Physical Therapists are experts in movement, they diagnose and treat MSK-related symptoms and conditions. The primary goal of physical therapy is to improve and/or restore physical movement.

A PT may use a combination of hands-on therapy, stretching, strength training and cardiovascular conditioning. These techniques help patients gain strength, increase range of motion and reduce pain. 

At ATI, we offer a range of specialties to help a broad spectrum of patients. Some of our services include:

• Certified Manual (Hand-On) Therapy
• Instrumented Soft Tissue Techniques (e.g., joint mobilization)
• Spinal Manipulation 
• Dry Needling 
• Manual Therapies
• Musculoskeletal Assessments (McKenzie Method)
• Aquatic Therapy*
• Peripheral Joint Measurement Assessments (Isokinetic Dynamometry)*
• Vestibular Therapy
• Women and Men’s Pelvic Health
• Sports Physical Therapy
• Worker’s Compensation Cases

*Therapy and/or assessment available at select clinics.

What are the benefits of Physical Therapy?

Many! Physical therapy is the preferred treatment for those experiencing pain from musculoskeletal-related issues. 

Physical therapy benefits include:

• Pain reduction and/or elimination
• Injury recovery and prevention
• Improved balance and coordination
• Increased mobility/flexibility
• Manage symptoms to age-related and chronic conditions 
• Stroke recovery
• Ease women’s health issues, including those pregnancy and post-partum related 
• Avoid and recover from surgery
• …and MORE!

PT is the preferred way to ease musculoskeletal symptoms without surgery or pharmaceuticals. 

Try PT today

If you are experiencing MSK-related issues, our dedicated therapists can help. They will test and diagnose your pain to develop a custom treatment plan. Our goal is to help you receive the treatment that best suits you and your needs to get you back to feeling your best. 

Reviewed and contributions made by Caitlin Ludington, DPT, SCS

There are a variety of common injuries that can plague a runner. Injuries include stress fractures, strains and sprains. As in any sport, improving your technique (and, in this case, your gait) can help runners perform better and prevent injuries.

ATI Physical Therapy can assess and correct your gait form and body’s biomechanics. Our analysis examines two views of available motion and control. These views allow our specialists to identify issues and recommend exercises. 

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Want to discover how you can benefit from physical therapy? Get a free screening and let us help you start the path to recovery today.

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What is the running gait cycle?

Your running gait is how you move your body – especially your lower limbs - during running. Your genetics, posture and even your footwear all influence how your foot strikes the ground when you run.  

Your gait is often described as a cycle and is divided into two phases: 

• Stance/support phase: When one foot is in contact with the ground.
• Swing/recovery phase: When both feet are off the ground.

The cycle begins when one foot meets the ground and then ends when the same foot contacts the ground again. Noting the cycle will help you understand your running gait type.

Running gait types 

All gait, walking and running involves pronation. How much pronation you have determines the “type” of running you do. It should be noted that no gait is better than another. What is important is understanding how you move. 

There are three different running types:

• Under pronation/supination: The foot rolls inward less than 15% when it meets the ground. Runners with high arches are more likely to under pronate.
• Neutral/normal: The foot rolls inwards by 15%. The ankle and leg remain in alignment.
• Overpronation: The foot rolls inward more than 15%. Runners with low arches or flat feet are more likely to overpronate. 

Why get a running gait analysis?

Your running gait indicates how your body moves during activity. Understanding your gait can reveal muscle weaknesses and/or bodily imbalances. It also shows how your body compensates for either. 

Like with any sport, knowing your weaknesses allows you to create a plan towards progress. Improving your form and using the proper gear can yield better performance. Most importantly, identifying and then correcting weakness and imbalances can help prevent injury. 

How gait analysis works

You will be asked to run on a treadmill or over ground. While you are running, the person conducting the analysis will record you from different angles. 

During the observation, the practitioner will identify the following:

• Your step and stride length
• Pronation (i.e., the way which your foot interacts with the ground)
• Cadence (i.e., the number of steps you take in a set timeframe)
• Point of contact (i.e., the part of your foot that first meets the ground)
• Swing time
• Foot and hip angle

More detailed observations may include your force, speed and weight distribution while running.

Who can benefit from running form analysis?

While runners of all levels can benefit, a gait analysis can help anyone. Gait analysis will help identify:

• Muscle weakness
• Muscle tightness
• Imbalances
• Compensations
• Shoe recommendations
• How to improve speed, performance and efficiency

The analysis and training that follows can improve your ability to walk, run and even stand. It will strengthen your muscles, level out imbalances and help you decide what shoes to wear.

Why choose ATI for gait analysis and training?

Following your video gait analysis session, you will receive a comprehensive report. The report will include individualized comments and images. You will also be given suggestions and exercises to address any imbalances your analysis shows to improve your form and efficiency.

If you’d like to take it a step further, a physical therapist can design a full balance and gait training program for you to aid in recovery, prevent injury and help you move better overall. Take the first step and learn how to move better today.

We can all agree that exercising and stretching are essential to maintaining a healthy, well-balanced lifestyle. But for many Americans, especially during this time of the coronavirus, maintaining an active lifestyle can be a bit more challenging. If you're one of the millions of Americans who has been working from home, chances are you've experienced a variety of working positions - from the couch to your kitchen counter. Even with a dedicated workstation, it's easy to stay sitting in a prolonged static posture for long periods of time. 

Our bodies were made to move, so when we become inhibited our health is left to suffer. Studies have shown, sitting for six hours or more each day can considerably impact life expectancy, but it’s important to remember that sitting isn’t our greatest enemy. While there’s no way to get back the time spent in a motionless state, undoing the damages of sitting can certainly be counteracted by incorporating a few stretches and activities throughout the day. In fact, research has shown that increased risk of death linked to those who sit for eight hours a day was eliminated for people who were physically active for at least one hour a day.

Do yourself a favor by getting up and moving around! Our physical therapy specialists have broken down a few stretches that can help loosen your muscles and charge up your day.

In the video below, ATI's ergonomics consultant Megan Atherton demonstrates each of these simple stretches that will help you get moving throughout the workday. Megan also explains the many benefits of stretching, including helping to alleviate and prevent strains/pains you might be experiencing. 

If aches and pains are getting in the way of you doing daily activities, take action now! Stop by your nearest ATI Physical Therapy clinic for a complimentary screening and get back to feeling like yourself.

By: Brian Rog and Doug Adams (PT, DPT, SCS, OCS, CSCS)

In just a few short days, the streets of downtown Chicago will be filled with thousands of runners lining up for the 40^th running of the Chicago Marathon. For those competing in this grueling 26.2 mile event, the spotlight shines on their abilities to power through the marathon and eclipse personal records, while remaining injury-free. However, through the training process, some runners seemingly place more emphasis on getting through the race and less emphasis on battling the compromising affects after the event. In doing this, once the adrenaline dissolves and fatigue and achiness settles in, the days and weeks following the race may present a wave of challenges for a runner as the body’s muscles recover from the intensity of the race. The good news is that overcoming these challenges and preparing your body for the post-marathon recovery is well within reach. ATI’s Doug Adams (PT, DPT, SCS, OCS, CSCS) breaks down some post-marathon recovery tips to help alleviate the agonizing marathon aftershock.

What happens to the body after a marathon?

• Rhabdomyolysis (breakdown of muscle tissue) and muscle damage
• Changes in blood volume with 29-50 percent of people showing symptoms of acute stage 1 kidney injury
•  Immunity is down after a race for up to three days. Be careful around sick relatives and friends who came out to cheer you on, they might give you more than a high five

How long does it typically take to recover from a marathon?

• Typically, muscle strength is restored in 14 days
• Cellular recovery of mitochondria (produces energy currency of the cell) in 3-4 weeks
• Improved markers of recovery evident within 8-12 weeks

What can a runner do to speed up the recovery process?

•  Before the race
• Proper training is key, which can include levels of cross and strength training
• Know your sweat rate for the race environment 

•  During the race
•  Sports drink with CHO (carbohydrate) concentration of 6-8 percent
•  Avoid hyponatremia (low sodium level in the blood) as much as you can by limiting fluid intake - 13 percent of Boston marathon runners suffered from this 

Overcoming dehydration

•  After the race
• Immediate nutrition intake is crucial 30-60 min after the race: 4:1 Carb to protein ratio drink (chocolate milk) to help restore depleted glycogen stores
•  Tart Cherry Juice shows evidence of reduced inflammation and quicker returns of strength
•  Compression reduces soreness for the first 24 hours and improve running function two weeks after the marathon, but no physiological changes
• Make sure you stretch and/or use a foam roll
• Consider an ice bath
•  Within 3-4 hours, consume a large meal

When should someone return to running after a marathon?

•  This varies depending on experience levels, though we suggest taking a complete week off from running and rest for at least 3-4 days – depending on how you feel, a short walk may help with active recovery.
•  Around the 14-day mark when muscle function is beginning to reach pre-marathon levels, you may incorporate some short, low-intensity cross training exercises.

What to do if you’ve sustained an injury?

Lower body injuries following a major race are not uncommon. While it’s important to rest to help reduce damaged tissue, your body will still remain vulnerable to reinjury. Injuries tend to be unique by nature, so self-treatments may not be the most effective option for your body. Consider stopping by your nearest ATI clinic to undergo a complimentary screening or call us at (855) 692-8478 to schedule an appointment.

References:

1.  Armstrong, Stuart A., et al. "Compression socks and functional recovery following marathon running: a randomized controlled trial." The Journal of Strength & Conditioning Research 29.2 (2015): 528-533.
2. Bekos, Christine et al. “Non-Professional Marathon Running: RAGE Axis and ST2 Family Changes in Relation to Open-Window Effect, Inflammation and Renal Function.” Scientific Reports 6 (2016): 32315. PMC. Web. 5 Oct. 2017.
3. Hill, Jessica A., et al. "Influence of compression garments on recovery after marathon running." The Journal of Strength & Conditioning Research 28.8 (2014): 2228-2235.
4. Howatson, Glyn, et al. "Influence of tart cherry juice on indices of recovery following marathon running." Scandinavian journal of medicine & science in sports 20.6 (2010): 843-852.
5.  Lancaster, Graeme I., et al. "Effects of acute exhaustive exercise and chronic exercise training on type 1 and type 2 T lymphocytes." Exerc Immunol Rev 10.91 (2004): 91-106.
6. 6Warhol, M. J., et al. "Skeletal muscle injury and repair in marathon runners after competition." The American journal of pathology118.2 (1985): 331.

By: Brian Rog, Eric Buck MBA, ATC and Tyler Nohren, MS, ATC

How often do we find ourselves full-throttling it to the course, quickly slipping on the cleats and running at the pace of an Olympian to the first tee box? While we like to think that the run from the car to the first tee and those sweat-infused efforts at the range days before a round will translate into that once fantasized single digit handicap, the reality of the situation couldn’t be further disconnected from that fantasy. Unfortunately, many of us overlook the simplest of necessities before squaring up on the first tee box – setting aside time to stretch!

By not stretching, our bodies are never given that opportunity to properly adapt and adjust to the physical demands on the course, resulting in a serious lack of longevity, and ultimately distancing ourselves from that below-par round.

Let’s all make a promise to ourselves to weave in at least 30 minutes of stretching prior to that 18-hole adventure. Your body and scorecard are at the helm of your disciplinary skills, so take control of both and incorporate these stretches before and after a round. Take a look at the following short video where the reasons why and benefits of pre- and post-round stretches are discussed and demonstrated. 

Golf pre-round stretches

• Hip swing
•  Trunk rotation
•  Forearm strengthening
•  Hamstrings and back

Following your round of golf, it’s not uncommon for aches and pains to creep up on you, so to combat these adversities, be sure to fit in time for the following stretches. Your body will thank you later!

Golf post-round stretches

• Lat stretch
•  Golfer’s elbow prevention

If aches and pains are getting in the way of your golf game, it’s time to take action. Stop by your nearest ATI Physical Therapy clinic for a complimentary injury screening where one of our licensed providers will take a look at your areas of discomfort and provide next-step suggestions in care. 

The arrival of the winter months doesn’t mean that outdoor activities should be abandoned. Whether you’re an athlete, an outdoor lover, or just need a cure for cabin fever, the Sports Medicine Team at ATI Physical Therapy has some simple tips to can keep you active (and safe) in the upcoming months.

1. Dress in layers: Dressing too warmly can be a mistake, as exercise generates heat, making you feel warmer than it really is.  Once sweat begins to dry, you can become chilled.  Dress in fabrics that wick moisture away from your skin. This will keep you warm and dry, and the layers will allow you to remove clothing, and put it back on as needed.
2. Protect your hands, feet and ears: When it's cold, blood flow is concentrated on your body's core, leaving these areas vulnerable to frostbite. Plus, an uncovered head can release 50% of your body’s heat.
3. Get the right shoes: Be sure your shoes provide extra traction for wet and slippery surfaces, and look for waterproof features that help keep your feet dry.
4. Be seen: As the cold weather months approach, the amount of daylight dwindles. Be sure to dress in clothing that has reflective properties.
5. Pay attention to weather conditions: Outside activity when it's cold and wet can make you more vulnerable to the temperature. If you get wet, you may not be able to keep your core body temperature high enough, and layering won't help if your clothes are soaked. If it's extremely cold with precipitation, or wind chills are extreme, consider taking a break. 
6. Treat injuries: Cold weather effects, such as ice and snow, can injure even the most experienced outdoor athletes. If you’re dealing with a strain, sprain, ache or pain, schedule a complimentary injury screening with us. Our licensed physical and occupational therapists will evaluate you and provide recommendations on how you can get back to your best.

“Many of the tips we follow in the summer months are just as important in the cold weather months,” says Katie Varnado, ATC, athletic training supervisor with ATI Sports Medicine. “Regardless of activity level, stretching and warming-up is key to help prevent cramping, pain and injury, as muscles tend to contract in the cold. Also, staying hydrated, even when it’s not hot, is important. Dehydration can be more difficult to notice during colder weather, so be sure to drink before, during, and after activity.”

Physical Therapy Can Help Improve Your Fitness

Whether you’re ready to start exercising outdoors or on the search for a refreshed workout routine, our team can provide individualized exercise plans and fitness tips, both virtually and inside our more than 850 clinics nationwide. Schedule your appointment today to get started!

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This summer, rowers will row, row, row their boats, but it’ll be anything but gently. Rowers will use a great amount of core, leg, and arm strength to perform at the highest levels of international competition.

Months of training, both on and off the water, can lead to multiple types of injuries for rowers, usually due to overuse. Repeated movements often lead to lower back, rib, or arm/elbow injuries for these athletes. As they prepare for big competitions, the increased training time can also be a cause for a chronic injury to flare up.

First, let’s meet our ATI Injury Analyst. Doug Adams, a physical therapist who calls our North Wilmington, DE, clinic home, has worked with the University of Delaware rowing team and spent a few minutes chatting with us about common injuries in rowers…

What types of injuries and treatments are common…

• Back: Because rowers are constantly repeating the same movement, the spine is very susceptible to injury.
• Treatment: The type of back injury depends on the exact treatment, but Doug said that no matter what the injury, postural strengthening and core stability training is very important. Because the core muscles make the back nine times stronger, those muscles are integral to a healthy spine.
• Shoulder: Did you know that there are seventeen muscles around the shoulder blade, all of which must work together to perform a movement? This can lead to issues like scapular winging, which occurs when the shoulder blade seems like it’s protruding from the body. (It looks like a wing – and it’s pretty painful!)
• Treatment: Doug said that they may use the science of arthokinematics (the movement of joint surfaces) to help strengthen the shoulder area through weight-bearing exercises. For example, they may put someone with an injured shoulder into a push up position and make them maintain that position, even when force is exerted on them from a slight push or shove.
• Wrist: Both acute and chronic injuries can cause wrist pain for rowers. They may experience a one-time sprain or strain, which is a more acute injury, or tendonitis, which is more chronic due to the repetitive movements in rowing.
• Ribs: Rowers are also susceptible to stress fractures in their ribs due to overuse. With each stroke, torque is applied to the oblique muscles around the ribs, which can lead to a painful fracture.

Prevention

Our Injury Analyst provided some insight about how to avoid common types of rowing injuries. Although top rowers have no choice but to put strain on their bodies, there are some ways they can try to avoid the injury plague:

• Be in shape: The better shape rowers are in, the less likely they are to be bogged down by injuries. Even though they are sitting down, rowers use their whole bodies in their boats, transferring force from their legs up through their arms.
• Posture and flexibility training: A regular fitness regime, which includes the all-important strengthening of core muscles, is necessary for preventing injuries.
• Take time off: In rowers, overtraining is often the cause of injuries. Our Injury Analyst suggests taking regular breaks and avoiding heavy lifting or muscle strain outside of practice to help the body recover. If there is any pain or discomfort, it’s important to get it checked out right away and not try to “fight through the pain.”

Imagine lifting two refrigerators over your head. Now throw in two models on top of those refrigerators. That’s how much weight the best of the best in the men’s superheavyweight division leaders are expected to lift!  (The record in Olympic competition is 263.5kg, or 580.9 pounds!)

International weightlifting consists of two lifts: the snatch and the clean and jerk.  Both of these lifts are performed explosively, requiring a combination of strength and speed.  However, because these lifts also enhance strength and speed, they are frequently implemented in the training for other competitive sports to improve the athlete’s jumping ability, agility, and explosiveness.

Let’s meet today’s ATI Injury Analyst: ATI Regional Director Damon Bescia is a physical therapist with board certifications in both orthopaedics and sports, who is also a strength and conditioning specialist.

According to Damon, despite the unbelievably enormous weights these athletes lift, weightlifting is actually one of the safest sports.  You and I may be more at danger when lifting just one-tenth of what these elite athletes achieve because we don’t have the extensive training in proper lifting technique that these athletes benefit from.

Damon said that one study revealed that weightlifting injuries varied from acute to chronic, from mild to severe, and from ligament sprains to fractures of the spine—even one concussion was reported. Here are a few other common injuries…

What types of injuries are common…

• Low back: Because weightlifting exercises (like the snatch and the clean and jerk) put a lot of stress on the body, they can strain the muscles in the back.
• Knee: Weightlifters are constantly squatting, which puts extreme pressure on their knees.
• Shoulder: As with the lower back and knee injuries, weightlifters exert a lot of pressure on their shoulder muscles to complete a press above their head.

Prevention and treatment

Keys in reducing the risk of such injuries include…

• Implementing a proper warm-up
• Strict adherence to correct lifting technique and body mechanics
• Using good discernment in avoiding over-training and knowing one’s own limitations
• Resisting the desire to “push through the pain” after its onset.

If the stories of top weightlifters inspire you to “hit the weights”, be sure to work with a qualified weight coach to learn proper technique. You may not become the next “World’s Strongest Man or Women”, but with proper weight training you’ll build muscle mass, boost metabolism, strengthen bones, decrease blood pressure, improve posture, and even improve your mood  because weight training generates good mood inducing endorphins!

As summer’s humidity gives way to fall’s cooler temperatures, runners everywhere are gearing up for fall races. Whether you’re a running newbie or a seasoned vet, every athlete must practice safe training techniques to improve your race time and perform at an optimal level. Lucky for you, we’ve gathered an experience team of PTs, athletic trainers, and runners to share everything you need to know about training this fall!

Today’s ATI Injury Analyst team features Emily Rimler, a physical therapist and avid runner, Tony Cukierski, a certified athletic trainer who has competed in both triathlons and Ironman competitions, and Lynette Carlson, our ATI Sports Medicine supervisor. These three stopped by to share their best tips for training and injury prevention.

“One of the most important things marathon runners can do it let their bodies rest, especially if they feel a pain coming on,” says Emily. “Pain is the body’s way of telling us that something is not working right and needs attention for proper healing.  Overuse injuries are very common during the training process, and skipping one or two long runs will not inhibit one’s ability to finish the marathon.”

Before even hitting the pavement, Emily suggests that each runner undergo a gait analysis. (Last month, we featured another ATI Injury Analyst, Keith Tesch, who weighed in on what gait analysis is.)

“Gait analysis can help stop a problem before it even begins or becomes chronic, which will result in a much smoother training process,” Emily says.

After analyzing your gait, a physical therapist can provide suggestions on how to improve your gait and reduce the risk of injury. Often times, suggestions include learning and incorporating new stretches and exercises into your training routine to help you ward off future injuries. (We offer free gait analysis service at any our 160+ clinics, so if you’re ready to race this fall, be sure to stop by and get your gait analyzed!)

In addition to resting and undergoing gait analysis, our ATI Injury Analyst team provides these tips:

• Do not alter your lifestyle (eating, fluid intake, sleeping) routine too drastically on race week.
• Do not incorporate supplements, shoes, or gear that you have not trained with prior to race day.
• Find what works for you. Everyone’s training will be different and just because “Mr. Smith” is doing it doesn’t mean it will work for you.
• Research training programs online: Find one that fits your timeline and personal needs.
• Start slow and increase mileage slowly.
• Have a goal finish time to establish training pace. Consider GPS or watches that track your pace.
• Cross-train with swimming, biking and yoga – these will all contribute to overall performance.
• Incorporate strength training with resistance and weights to strengthen your body, especially your core.
• Choose proper footwear. Many running stores specialize in marathon footwear, so take advantage of their expertise. Shoes need to be replaced every six months if used weekly, or every 500 miles. Moisture-wicking socks will help prevent blistering.
• Go into each run well-hydrated. Besides water, replacing electrolytes is also important. Add salt, electrolyte chews or gel packs and/or sports drinks to your diet. Water belts can be very useful along your run to keep you hydrated.
• Prevent chaffing with moisture-wicking apparel and with body lubricants found at most sports retailers.  Be aware of weather conditions throughout your training to prevent over-exposure to sun, heat and cold.
• Consider a monthly massage to soothe overused muscles. You deserve it!

Do any other experienced racers out there have advice to share? If so, leave us a comment and let us know your best training tips!