Ankle Mobility & Running Pain Q&A: July Newsletter
Happy Fourth of July Clearwater Family! Let’s celebrate with some ankle mobility exercises and a running pain Q&A.
Ankle Mobility Exercises
Mobility is always great practice, but when you are injured the following exercises can be followed to get appropriate Range of Motion back!
20-25 Reps 2-3x a day
- Dorsiflexion: Point the toe up
- Plantarflexion: Point the toe down
- Inversion: Move the ankle inwards
- Eversion: Move the ankle outwards
- Ankle Circles
Pro Tip: Once you meet the appropriate ROM goals, add in a band!
Running Pain Q&A
In classic fashion, many running injuries pop up from doing too much too soon, whether on roads or running uphill on the trails. We’re excited to see those immediate results! Don’t worry – The following are answers to common questions according to Guy’s and Thomas’ NHS Foundation Trust.
- What if I experience tightness while running?
Stop and stretch for 30 seconds, do a couple drills like skip or butt kicks. - What if I have pain during a run?
If it disappears after ten minutes, keep running. If it persists, stop and walk. - What if I have pain after running?
If pain is accompanied by swelling, take time off. If it is general soreness, stretch and ice. - I have pain at night and can’t sleep.
You are doing too much too soon. Rest until the pain subsides. - It hurts to walk.
Decrease your mileage to that of the previous week only if pain subsides with running. Don’t push! Be patient. - What pain is okay?
General muscle soreness, joint discomfort that disappears in 24 hours, and stiffness at the beginning of a run that goes away in 10 minutes.
Come see us for return to sport evaluations!
Happy Fourth of July!
We hope each of you have a great holiday weekend spent with family and friends.
Things to do:
- 6:00PM: Bar IX Trivia
- 7:00PM: Valley View Rodeo – Gallatin County Fairgrounds
- 9:00PM: Ryan Little Eagle @ Bozeman Tap Room
- 10:00PM: Fireworks Show at Gallatin County Fairgrounds
Check out Yoga With Adriene on YouTube!
Ready to Feel Your Best?
Click below to schedule an appointment today!
