By Matt Minard (PT, DPT)
Despite their best efforts, many runners perpetually struggle with injury. They stretch, regularly replace their shoes, and practice consistent foam rolling, yet their bodies continue to break down. For many, the problem comes because they remain under-recovered throughout their training season.
According to Matt Minard (PT, DPT), a residency-trained orthopedic physical therapist with Carolinas Rehabilitation-Harris YMCA, the body has significant adaptive capacity to handle stress, but without sufficient recovery time, the cellular response is stifled and tissue doesn’t repair properly.
Because running produces a force that’s up to 2.5 times the body’s weight, consistent recovery is critical. It doesn’t have to be inactive, however. Matt offers these four cross-training activities below to help runners maintain their fitness and muscle/joint flexibility while tissues repair.
The amount of cross-training needed will vary among individuals, but Matt notes that many runners experience positive gains by swapping in one to two sessions weekly.
For more information about establishing a cross-training program or other injury prevention practices, call 877-REHAB51 or visit CarolinasHealthCare.org/Rehabilitation.
