The last thing most runners want to do is rehab an injury. Especially if you are overwhelmed with all the exercises you see online and don't know where to start. If you're like most runners I work with, you feel frustrated and just want to get back to pain free running.
Well the reality is:
You don't need fancy ice baths, recovery tools, manual therapy, and more stretches to run pain free. Majority of running injuries are overuse injuries, meaning there is too much load through a certain area of your body (injured site) and if we don't find the source of why this is happening, you could be stuck in the pain cycle.
One way to address this is with rehab exercises that are specific to running. Running Specific Rehab Exercises are the fastest way to get back to pain free running.
Why should I rehab with running specific exercises?
Unfortunately most Physical Therapy exercises aren't specific for running. Instead, they consist of popular exercises that don't necessarily move the needle towards your big running goals.
If you've been in physical therapy before, you may have received exercises such as leg raises, bridges, squats, side steps and clamshells. I know, I've worked in those clinics.
If you are trying to get out of pain, you need exercises that are specific to running.
Without running specific rehab exercises, injuries will just keep popping up as you increase your mileage or speed.
Combining mobility and stability exercises that are specific to running will allow you to stop having discomfort or pain during your runs and start running with more confidence.
Running Specific Exercises Get You Out of Pain
If you are running with pain or discomfort, you need more than 2 weeks of rest, orthotics, new shoes, stretching, or random exercises you find online.
While these things can help, they don't fix the source of the pain and the therefore the pain will never go away.
Running specific exercises are the most valuable thing you can do to decrease your pain when running.
Your body will get stronger and more mobile, allowing your body improve the distribution of forces, reduce overuse load to the injured site and improve your running form.
And it doesn't have to require seeing a Physical Therapist- just a couple times a week going through your exercises at home to feel like this:
"Your programs have not only helped me with my plantar fasciitis, but I was able to complete my first 5k in over 4 years without pain! Thank you so much for taking the time to put the exercises together" -Lauren
Do you make these mistakes when running with pain?
"I've tried stretching"
Chances are if you have pain or tightness, you've tried some sort of stretching. While this may feel like it's effective, it's not addressing why the muscle feels tight and why there is pain involved.
A tight muscle is either an overworked muscle or a weak muscle, therefore stretching the muscle isn't going to decrease your pain.
"I've tried exercises online"
Who doesn't love free stuff? The problem with exercises that are promising to "reduce your plantar fasciitis pain" or "get rid of shin splints" is that they aren't designed for your stage of recovery.
These general exercises may work for some, but chances are they aren't done correctly OR they aren't done consistently OR they aren't designed with progressions to return to running.
You're delaying the time it will take to get out of pain.
You could be injuring yourself more.
You're not preparing your injury for the demands of high impact activities such as running.
And I don't want that for you.
"I've tried new shoes"
Getting new shoes might be one of my favorite things.
And it's worth a shot to reduce your pain, especially if your running shoes have some mileage.
But it's not contributing to your foot and ankle pain as much as you think.
Most foot and ankle running injuries happen from too load or force through a certain muscle, joint or tendon and overtime that causes compensations that can lead to pain.
That's where running specific rehab exercises come in- addressing the source of the pain and balancing out compensations so your body can reduce the load through the injured area.
You don't need to spend hundreds of shoes and orthotics.
All that is needed to reduce your pain, build your confidence and return to pain free running are weekly rehab exercises that you can do at home.
That's it.
Introducing:
So the question is, how are you expected to run pain free without a rehab plan that is specific to runners?
After treating thousands of runners, I was able to put together a successful rehab program for runners who are ready to run pain free.
You'll learn:
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How to improve your big toe and ankle mobility
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How to improve your arch control
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How to strengthen your calves
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How to get rid of calf and ankle tightness
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How to improve your big toe stability (unlocks Gluteus Maximus strength)
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The weekly exercise progressions that continue to challenge you- while reducing your pain
The Foot and Ankle Program will show you exactly how to reduce your pain and prepare your body for the demands that come with running.
Quickly Return to Pain Free Running Without Wasting Time and Money
Learn and Implement a 3 Step Plan to Decrease Your Pain
Step 1: Improve Your Foundation
Learn how to activate and mobilize the joints and muscles that matter most that will get you out of pain
(Weeks 1-4)
Step 2: Improve Your Strength
Strengthen and implement movement patterns in standing to continue loading the muscles appropriately to decrease pain
(Weeks 5-8)
Step 3: Implement Running Specific Movement Patterns
Now that you have the strength and mobility, let's make it specific to running so you can return to run and build mileage without pain
(Weeks 9-12)
SEE WHAT TYPE OF RESULTS OUR RUNNERS ARE HAVING WITH THIS PROGRAM
The Foot and Ankle Program vs.
Traditional Physical Therapy
*Runners on average save over $2,400 using the Foot and Ankle Program over traditional Physical Therapy*
The Foot and Ankle Program
$159 with Lifetime Access
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Running specific rehab exercises that address the source of the pain
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12 weeks of progressive rehab exercises each week
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Exercises only take 20-30 minutes each day
-
Option of doing the program 3 days a week or 6 days a week depending on your schedule
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Video demonstration with written description for each exercise with exact reps and sets
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Perform an assessment at the beginning of the program, halfway and end of program to see progress
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Has helped over 2,000 runners quickly return to pain free running
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Lifetime access with one time fee (compared to paying multiple co-pays and insurance bills for non-running specific rehab)
Take a look inside the program:
Frequently Asked Questions:
Q: What makes runners who have gone through this program and the testimonials I've seen, so successful?
A: Those who are most successful are the runners who consistently stick with the exercises day after day, each week. They also are adjusting their running plan if necessary to decrease their overall pain as they rehab.
Q: If I have low level pain, is this program still good for me?
A: Yes, the faster you can address the pain with running specific rehab exercises, the faster you will be running pain free. If the pain gets worse when running or with activity and has stuck around for more than 2-3 days, it's time to take action and address it quickly.
Q: Can I still run while I rehab?
A: Yes you can. If your pain level during or after the run is above a 3/10 or light pain, I do recommend modifying your runs. I go into greater detail on how to do so inside the program. If you aren't running right now, there are return to run tests you can go through to help determine when you are ready to return to run safely.
Q: How long do I have access to the program?
A: You have lifetime access to the program so you can always come back and revisit it.
Q: How is the program set up and how long does each day take?
A: Each day takes about 20-30 minutes. The program has 2 routes once you enroll: a 3 day a week or 6 day a week option. If you are having pain and your schedule allows, I recommend going through the 6 day a week option. If you are looking for a maintenance plan or have an extremely busy schedule, I recommend going the 3 day a week option.
Q: Do I need to see an inperson Physical Therapist or doctor first?
A: The only time I recommend seeing a doctor first is if you suspect a muscle tear, stress fracture, or you are having 8/10 pain or higher. It is not necessary to also see an inperson Physical Therapist as you go through this program- most overuse running injuries require exercises that address the weak and stiff areas. This is covered in the program and does not require manual therapy.
Q: What can I expect after I purchase the program?
A: Once you purchase the program, you will immediately receive an email with instructions on how to log into the app or desktop version. Check your spam folder if it's not in your inbox and this email is coming from kajabi. After you've made your account, you will have access to the entire program and you can start on the initial assessment as well as day 1, week exercises.
The Foot and Ankle Program
$159 with Lifetime Access
-
Running specific rehab exercises that address the source of the pain
-
12 weeks of progressive rehab exercises each week
-
Exercises only take 20-30 minutes each day
-
Option of doing the program 3 days a week or 6 days a week depending on your schedule
-
Video demonstration with written description for each exercise with exact reps and sets
-
Perform an assessment at the beginning of the program, halfway and end of program to see progress
-
Has helped over 2,000 runners quickly return to pain free running
-
Lifetime access with one time fee (compared to paying multiple co-pays and insurance bills for non-running specific rehab)
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