• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
355 U.S. 22 E Ste D Springfield, NJ 07081 Conveniently Located!

Back & Body Pain Relief

Springfield NJ Chiropractor & Physical Therapy

  • Email
  • Facebook
  • Google+
  • Instagram
  • Phone
  • YouTube
  • Home
  • ABOUT
    • About Us
    • DOCTORS
      • David Perna DC, CCSP, CCEP
      • Dr Shan Sivendra MD
      • Dr Earvin Paul DC
      • Dr Kunjan Shah PT
      • Oscar Mujica, PT DPT
      • Dr Anita Dormer MD
      • Cheuk Hiu Kong (Jamie)
      • Susanne Ottomanelli OT
    • Insurance
    • Reviews
    • Media
    • FAQs
  • TREATMENTS
    • Chiropractic Treatments
      • Manipulation Under Anesthesia (MUA)
    • Physical Therapy
      • Posture Correction
      • Custom Stretching Programs
      • Sports Focused Rehab
      • Custom Rehab Programs
    • Electric Stimulation
      • Laser Therapy
      • Shockwave Therapy
      • Ultrasound Therapy
      • Nerve Conduction Velocity Testing
    • Active Release Technique New Jersey (ART)
    • Acupuncture
    • Class IV Laser Therapy
    • Graston Technique Springfield
    • Trigger Point Injections
    • Medical Massage
    • Spinal Decompression Therapy
      • Our Spinal Decompression Therapy
  • PATIENT FORMS
  • Schedule an Appointment
  • NEWS
    • BLOG
  • CONTACT

Widget Below Header

Manhattan's award winning practice offering muscle and joint pain relief is now in your area!

You are here: Home / Lifestyle / Three Essential Things Runners Should Do Before Starting Running

Three Essential Things Runners Should Do Before Starting Running

April 27, 2018 By Dr David Perna DC

Three Essential Things Runners Should Do Before Starting Running

It is marathon season now, and most serious competitors are far into training. For those who are not as serious and just starting to get out now that the bad, cold weather is mostly gone, you will want to start back up gently. At a fast pace, injuries are more susceptible. With any sort of activity, warming up the muscles beforehand is key. This allows the muscles to be more flexible and not strain during the run.

Our Springfield chiropractic suggests following three warm ups before running.

Piriformis and Glute stretching, helps the lower back, hips, and glutes to become more mobilized. Stand straight, bring the ankle up towards the knee and waist, and slowly feel the stretch in the glute area. The ankle should be in an inverted position. Repeat on the other side.

Ankle and calf exercises are also great before running. Stand straight and lift one foot up. Bring down your toe and slowly bring it to the heel. This acts as sort of a reverse walk. Alternate feet for about 30 seconds, taking 3 seconds per foot. This is a great stretch for the ankles and calves.

Walking before you run is key to warming up the muscles before running. Walk briskly for about a minute or two, and slowly ease your way into a slow jog. Doing this loosens muscles and gets the blood pumping correctly and gives it enough oxygen.  Another pro tip from your Springfield NJ sports doctor is that warm down exercises are just as essential as warm up exercises. Stretching after running helps joints and muscles to become aligned and allows for minimal adhesions while keeping a consistent blood flow. All of these things together reduce potential injuries.

If any pain is induced while running, stop and ice the area. If it does not improve, give us a call or make an appointment. We treat amateur runners to Olympic runners.

This information is general and cannot replace individual level advice, so make sure to always consult with your doctor before starting any new exercise plan.

Remember, if you are struggling and cannot get relief, make an appointment to see us at our Springfield clinic. Simply give us a call (908) 325 – 3000  and we will help you.

Filed Under: Lifestyle Tagged With: exercises, running, warming up

Primary Sidebar

Contact Us

Hours

Mon 10am – 7pm
Tue 10am – 7pm
Wed 10am – 7pm
Thu 10am – 7pm
Fri 10am – 7pm

Widget Before Footer Widgets

OUR BLOG

STUFF YOU SHOULD KNOW
ABOUT YOUR HEALTH

The study was done in 2020 that sounds that up to one and five new chiropractic patients list headaches as one of their main reasons for seeking care. Today, we are going to take a look at chiropractic care for headaches. A survey was done which included input from 224 adult patients with headaches as […]

April, 4, 2021

Chiropractic Care for Headaches

The study was done in 2020 that sounds that up to one and five new chiropractic patients list headaches as one of their main reasons for seeking care. Today, we are going to take a look at chiropractic care for headaches. A survey was done which included input from 224 adult patients with headaches as […]

READ MORE
Back pain tips

Did you know that 52% of all opioid prescriptions are for patients with low back pain, and over 2 million Americans suffer from opioid use disorder? 47,000 people died from opioid use disorder in 2017. Researchers from the Boston university school of public health wanted to find better options for the management of low back […]

Make Chiropractic First Choice for Back Pain

Did you know that 52% of all opioid prescriptions are for patients with low back pain, and over 2 million Americans suffer from opioid use disorder? 47,000 people died from opioid use disorder in 2017. Researchers from the Boston university school of public health wanted to find better options for the management of low back […]

READ MORE
map
map
map

Footer

logo light

www.backandbodyny.com

355 Route 22 E, Ste D
Springfield Township, NJ 07081

Ph: (908) 325-3000

Mon – Fri 10am – 7pm

  • footer logo
  • footer logo
  • footer logo
  • footer logo
  • footer logo
  • footer logo
  • footer logo
footer logo

© Copyright Back & Body Pain Relief NJ | All Rights Reserved - Medical Website Design in NJ | Privacy Policy

CB logo
  • Home
  • ABOUT
    • About Us
    • DOCTORS
      • David Perna DC, CCSP, CCEP
      • Dr Shan Sivendra MD
      • Dr Earvin Paul DC
      • Dr Kunjan Shah PT
      • Oscar Mujica, PT DPT
      • Dr Anita Dormer MD
      • Cheuk Hiu Kong (Jamie)
      • Susanne Ottomanelli OT
    • Insurance
    • Reviews
    • Media
    • FAQs
  • TREATMENTS
    • Chiropractic Treatments
      • Manipulation Under Anesthesia (MUA)
    • Physical Therapy
      • Posture Correction
      • Custom Stretching Programs
      • Sports Focused Rehab
      • Custom Rehab Programs
    • Electric Stimulation
      • Laser Therapy
      • Shockwave Therapy
      • Ultrasound Therapy
      • Nerve Conduction Velocity Testing
    • Active Release Technique New Jersey (ART)
    • Acupuncture
    • Class IV Laser Therapy
    • Graston Technique Springfield
    • Trigger Point Injections
    • Medical Massage
    • Spinal Decompression Therapy
      • Our Spinal Decompression Therapy
  • PATIENT FORMS
  • Schedule an Appointment
  • NEWS
    • BLOG
  • CONTACT