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Are you tired of running with pain?
Let's face it, runners get injured, but running with pain should not be the norm.
And when it comes to common foot and ankle running injuries (shin splints, plantar fasciitis, achilles tendinitis, ankle sprains, and posterior tibialis tendonitis), orthotics, new shoes, 2 weeks of rest, static stretching and common physical therapy exercises aren't enough.
If you are a runner, you need to be doing running specific exercises to get out of pain and return to pain free running!
...Even if you are new to running (you're still a runner!)
...Even if you have pain outside of running
...Even if you've tried rehab exercises in the past and they didn't help
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.
Perfect for those running with plantar fasciitis, shin splints, achilles tendinitis, posterior tibialis pain and ankle sprains.
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
What Do I Get With The Program?
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12 weeks of exercises to reduce your pain (6 days a week for 20-30 min each day)
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An assessment to perform before the program, half way through the program and at the end to see your progress
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Educational Videos
Take a look inside the program
FAQ
What equipment is needed?
Light, medium, and heavy dumbbells, resistance loops and sliders
What if I am not ready for the next weeks progression?
You are encouraged to repeat the previous weeks exercises if you are still having pain with the next progression. Staying on top of the exercises each week is key to pain free movement
How long do I have access to the program?
Unlimited use of the program
Did you make all the videos?
Yes, the program has been researched, tested, re-tested by me and a sample group. I have made all the videos for the exercises and am at access to message on the app at all times!
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