Physical Therapist-Approved Tips for Preventing Cross-Country Running Injuries
Cross-country running season is almost here! This is one of the more intense high school sports, and cross-country runners are at risk for various injuries. But the last thing your student-athlete wants is to have their whole life come to a standstill as they work through their recovery. While physical therapy at Rebound Fitness & Rehabilitation is a great way to rehabilitate after an injury, we know that preventing an injury is even better — and our therapists are here to show you how!
But first, let’s all get on the same page about what an injury is. For many, “injury” conjures up major traumas: a sprained ankle or a broken bone. But minor injuries can be impactful, too, especially for cross-country runners. For example, repetitive movements and improper running form are often the culprits behind conditions like Achilles tendonitis, shin splints, and other complaints common to cross-country runners. While many high school athletes might attempt to ignore these smaller injuries, that can actually cause more problems in the long run. Because they weaken the muscles and can throw off the body’s biomechanics, these “minor” complaints can set runners up for more serious injuries, like ankle sprains or knee ligament tears. A cross-country runner’s best bet is to work to prevent injuries as much as possible. Below, our physical therapists share some of their favorite tips for avoiding an injury — including some of the ways we can help!
Patient Success Story
“I highly recommend Rebound Fitness and Rehabilitation. It has a highly motivated and friendly staff, and I’ve been going to Justin Aquino for well over a year and have seen great improvements in flexibility and strength. Justin checks in with me and adjusts my regimen based on what my body is telling me, which is better than a preplanned cookie cutter approach. Justin’s knowledge of kinesiology and the body’s connectivity between muscles, bones and connective tissue means you get stretches and strength routines that target exactly what you need. SO MUCH BETTER THAN ANY CHAIN REHAB FACILITY, they should be in a different class of company. They take my insurance and it’s very affordable.”
– J.L.
Six Ways to Prevent Injuries Now
- Sleep. Getting a full night’s sleep is one of the best ways to keep a high school athlete free from injury, so ensure your child practices good sleep hygiene (such as avoiding using screens before bed) and aims for 7-9 hours a night.
- Hydrate. Like sleep, staying hydrated is crucial to a healthy, injury-free lifestyle. While needs vary from person to person, 4-6 glasses a day is a good ballpark.
- Eat Well. Make sure your cross-country runner is eating properly for their needs–they need fuel! Opt for nutrient-rich foods like fruits and vegetables, whole grains, and lean meats.
- Warm Up. Cross-country runners should perform at least a 15-minute warmup routine before training, practices, and meets, emphasizing mobility exercises and a light jog to get the blood pumping.
- Get Strong. Cross-country runners should Incorporate strength training into their conditioning programs. This will help them maintain proper posture and protect their bones and joints as they run over rough terrain.
- Know Your Limits. Help your runner understand their body’s limitations so they don’t push themselves too hard. Winning is important, but not if it results in a severe injury.
Take Injury Prevention a Step Further With Physical Therapy
Physical therapy isn’t just about recovering from injuries. In fact, injury prevention is a key component of our rehabilitation program. But did you know we can help high school athletes prevent injuries before they happen?
The Rebound Fitness & Rehabilitation physical therapists can offer their expertise to help your cross-country runner maximize those six injury prevention tips above. Here’s a sample of all that we can do:
- Comprehensive Prevention Screens: We can run your child through several movement screens to help identify areas of weakness, restrictions, impairment, or imbalance that might lead to injuries later. We’ll evaluate your child’s biomechanics and then provide exercises to correct any issues.
- Find the Best Cross-Training Programs: Cross-training is essential for runners, helping them build strength and endurance without overstressing the body. We can help your child develop an appropriate cross-training program to keep them safe and healthy this season.
- Personalized Gait Assessments: We can assess your child’s unique running gait and provide customized suggestions on improving any issues that might increase their risk of injury. Adjusting gait can also help improve your child’s overall performance.
Insurance Deductible Reminder
There’s no way around it: health insurance benefits can be absolutely mind-boggling.
Time after time, we’ve seen patients come through our doors with their insurance cards in one hand and their cell phones in the other as they call their insurance companies in an attempt to figure out what they need to pay for their treatment.
Now that the end of the year is getting closer, many patients have met their insurance deductibles. If this is you, this means your physical therapy treatment could cost you absolutely nothing!
Patients with family plans or those who have had major surgeries or chronic illnesses are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of treatment at Rebound Fitness & Rehabilitation could be minimal or entirely covered by your insurance plan!
You should be enjoying time spent with your family instead of stressing about insurance and whether or not you can afford treatment.
If you’ve met your insurance deductible for the year, it’s a good idea to visit Rebound Fitness & Rehabilitation for treatment. We specialize in treating a variety of acute and chronic pain conditions and injuries and hold ourselves to high standards regarding our treatment methods and techniques.
Are you in need of physical therapy? Check in on your insurance deductibles and visit our clinic today. We’ll guide you through safe and affordable physical therapy treatment this fall!
Meet Our Team
Rennie Stefani
MS, CSCS
Sam Lodygowski
M.Ed, LAT, ATC
Stephanie Berman
ATC, General Manager
Don’t Wait Until Your Child is Injured to Give Us a Call!
Cross-country is a fantastic test of speed and endurance, but injuries can happen. No high school runner wants to sit out the season because of one, either. So help your child avoid an injury before it happens, and request an appointment with Rebound Fitness & Rehabilitation. Call today to get started!
Video Tips Of The Month
Pumpkin Pie Overnight Oats with Chia
Ingredients:
- 1/4 cup plain nonfat greek yogurt (or use vanilla!)
- 1/2 cup unsweetened vanilla almond milk (or any milk)
- 1/4 cup pumpkin puree
- 1-2 tablespoons pure maple syrup
- 1/2 teaspoon vanilla extract
- 1/2 cup rolled oats (gluten free if desired)
- 2 teaspoons chia seeds
- 1/2 teaspoon pumpkin pie spice
Directions:
- In a medium bowl, mix together greek yogurt, almond milk, pumpkin puree, vanilla and 1 tablespoon maple syrup until well combined.
- Stir in oats, chia seeds and pumpkin pie spice. Taste and add more maple syrup if you want it sweeter.
- Pour into a glass jar or container and place in fridge for 4 hours or overnight. Makes 1 serving of pumpkin overnight oats.
