For years, fitness was treated like an either/or decision. You lifted weights or you ran. You built strength or you worked on endurance. But modern training—and smart healthcare—show us a better way. Today, gyms like OrangeTheory, Peloton, and Mayweather Boxing + Fitness are thriving because they embrace an “and, not or” approach, blending strength and conditioning into one powerful formula.

Why “And” Works Better

• Performance Gains
  Strength training makes runners faster, pickleball players more explosive, and boxers more resilient. By combining methods, you build the engine and the frame.

• Injury Prevention
  Athletes who only run often break down from overuse. Lifters who skip conditioning may lack stamina or mobility. The evidence is clear:
  
  “Strength training reduced sports injuries by up to 66% and cut overuse injuries in half.”
  — Lauersen et al., British Journal of Sports Medicine (2014)
  
• Long-Term Engagement
  Variety keeps workouts interesting and prevents plateaus. More importantly, this kind of balanced training builds fitness that lasts—supporting everyday life, sport, and healthy aging.
  

From Fitness to Healthcare

CrossFit has championed the idea that fitness should be recognized as preventive healthcare—not just exercise. The “and” mindset is central to that vision, because the combination of strength, conditioning, and functional movement helps fight chronic disease, keeps people resilient, and builds health that lasts a lifetime.

Where Physical Therapy Fits In

This is also where fitness-forward physical therapy plays a unique role. PTs who understand strength and conditioning can bridge the gap between rehab and performance. They help athletes recovering from injury safely add strength to their conditioning (or vice versa), and they guide everyday people toward training that both prevents re-injury and unlocks new performance potential.

Final Takeaway

The future of fitness isn’t “either/or”—it’s strength and conditioning, fitness and healthcare, rehab and performance. With the right programming and guidance from fitness-minded physical therapy, you’re not just working out—you’re building a body built to last.

Written By Jack Butler – PTA | Physio Room

The post Strength + Conditioning: The Power of “And” appeared first on Physio Room.

Every athlete has goals—whether it’s hitting a PR snatch, sticking a flawless routine, or running further than you ever have before. But progress doesn’t just depend on how hard you train. It depends on how well you set goals and how strong your mindset is when things get tough.

As a performance-based physical therapist, I work with CrossFitters, gymnasts, and runners every day. These athletes are talented, driven, and passionate—but they also face unique challenges that can derail progress without the right mental approach. Our philosophy of Reset → Restore → Reload applies to the body, but it’s your mindset that ultimately carries you forward.

1. Set Clear, Intentional Goals

Too often, athletes set vague goals like “I just want to get better.” The problem is, “better” isn’t measurable.

• CrossFitters: Instead of “I want to improve my lifts,” set a goal like “I want to add 15 pounds to my clean in 10 weeks by focusing on technique and accessory work.”

• Level 10 Gymnasts: Instead of “I want to compete cleaner,” set a goal like “I want to stick 90% of my beam dismounts in practice this month to carry confidence into competition.”

• Runners (5K to Ultras): Swap “I want to run faster” for “I want to break 25 minutes in my 5K” or “I want to complete my first marathon in 16 weeks with consistent long runs.” For ultra runners, a goal might be “I want to run 50 miles while fueling every 30 minutes and holding steady pacing.”

Tip: Write your goal down, track weekly milestones, and review your progress. Clear goals give you direction and build momentum.

2. Embrace a Growth Mindset

Athletes often tie their identity to performance, which makes setbacks feel like failures. But every missed rep, slip on the beam, or tough run is a chance to learn.

• CrossFitters: Struggling with double-unders? Don’t see it as “I can’t do them”—see it as “I’m learning timing and rhythm.”

• Level 10 Gymnasts: Progressing to higher-level skills means falls and mistakes are inevitable. Each attempt sharpens awareness, strength, and mental toughness for competition.

• Runners (5K to Ultras): A bad race or tough training run isn’t failure—it’s data. Learn from pacing, fueling, or recovery strategies, and apply it to the next one.

Tip: Each week, write down one thing you did well and one area to improve. Progress comes from learning, not perfection.

3. Stay Proactive, Not Reactive

Waiting until pain or burnout hits before making a change is a reactive approach—and it’s what sidelines athletes. Proactive athletes stay ahead of problems.

• CrossFitters: Don’t ignore nagging shoulder pain. Address mobility and stability before it turns into weeks off training.

• Level 10 Gymnasts: High-rep landings, wrists, and lower back stress add up. Consistent strength and recovery work protect your body so you can handle the volume of elite training.

• Runners (5K to Ultras): From shin splints to overuse injuries, small issues become big problems fast. Building in strength training and proper recovery keeps you running for the long haul.

Tip: Make prehab, mobility, and recovery non-negotiable parts of your training. You’ll train longer and harder with less downtime.

4. Visualize Success

Elite athletes don’t just train their bodies—they train their minds through visualization.

• CrossFitters: Picture yourself hitting each phase of a clean and jerk with precision before stepping to the bar.

• Level 10 Gymnasts: Run through your routine in your head, imagining each skill crisp, confident, and competition-ready. Visualization creates consistency under pressure.

• Runners (5K to Ultras): See yourself maintaining pace, fueling well, and finishing strong—whether it’s a local 5K or the last miles of an ultra.

Tip: Spend 3–5 minutes before practice or competition visualizing success. Mental rehearsal builds confidence and reduces nerves.

Conclusion:

Whether you’re a CrossFitter chasing a PR, a Level 10 gymnast aiming for competition consistency, or a runner tackling anything from a 5K to your first ultra, your mindset and goal setting are just as important as your physical training.

Set intentional goals. Embrace setbacks as growth. Stay proactive with your body. Visualize success.

Performance doesn’t just start in the gym, on the mat, or on the road—it starts in your mind. Train it, strengthen it, and watch how it transforms everything you do.

Written By Dr. Ally Nelson, PT, DPT, OCS, CSCS, CIDN | Physio Room

The post Mindset Matters: Goal Setting for CrossFit, Gymnastics, and Running Success appeared first on Physio Room.

You Are Allowed to Be Strong

If there’s one message I want every woman to walk away with, it’s this: you are allowed to be strong.

• Strong in every phase of your cycle.

• Strong in pregnancy.

• Strong throughout postpartum.

• Strong in every season of life.

And let’s be real—the guys at the gym are usually more intimidated by your strength than you are.

As a physical therapist, strength coach, Olympic weightlifting athlete, and educator, I’ve worked with women in every stage of that journey and I’ve lived much of it myself. Whether you’re an athlete, a mom, or simply someone who wants to feel at home in your body, my goal is to help you move with purpose, power, and confidence.

The Myths We’re Still Fighting

Women are still bombarded with outdated advice like:

• “Don’t lift heavy while pregnant.”

• “Pilates or yoga are enough, you don’t need heavy lifting.”

• “Women should only do light weights and high reps.”

• “If you lift weights, you’ll get bulky and masculine.”

These ideas are based on fear, not evidence.
Strength training, when guided and individualized, is one of the most effective tools for long-term health, especially for women.

It’s not about lifting “like a man.” It’s about lifting in a way that honors your goals, your physiology, and your life.
And it’s never too late or too early to start.

My Story: From Injury to Strength

Like many women, I came to strength training through injury.

After tearing my ACL, my rehab felt empty. I was handed resistance bands and boring stability drills but never taught how to actually feel strong again. Meanwhile, men in the clinic were lifting weights. Women like me? We weren’t given the same tools.

So, I took ownership. I found a CrossFit gym, then a barbell club. That’s when it clicked:

Lifting wasn’t just rebuilding my body—it was redefining it.

Strength wasn’t about aesthetics or comparison. It was about:

• Resilience

• Freedom

• Owning my identity

Training Through Pregnancy & Postpartum

Pregnancy is a season of rapid change—physically, emotionally, hormonally. And while it can feel overwhelming, that doesn’t mean we should stop moving.

In fact, research shows very little evidence that lifting during pregnancy is harmful. What we do have is plenty of clinical and real-world experience showing that staying active improves outcomes both during and after pregnancy.

Supporting Women Through Pregnancy

As a coach and clinician, I help pregnant clients:

• Modify movements by trimester, symptoms, and energy levels

• Learn safe and effective breathing and bracing strategies

• Preserve mobility and strength as their body changes

• Feel empowered, not fearful, in the gym

You don’t need to stop training—you need the right support system to keep training safely.

Postpartum: Moving Forward, Not Back

Reintegrating into training after birth isn’t about “getting your body back.” It’s about moving forward with intention and care.

Like injury recovery, postpartum training requires:

• Progressive loading—meeting yourself where you are

• Rebuilding baseline core, glute, and pelvic floor strength

• Navigating body image shifts with compassion

• Adjusting expectations based on your unique recovery

I often say: Being postpartum is hard. Being postpartum and weak is harder.

And the truth is, we’re not just training for ourselves. We’re training to lift babies, car seats, diaper bags, and mental loads.

Redefining What Strength Looks Like

So many women tell me:

• “I used to be strong.”

• “I’m scared to get back in the gym.”

• “What if I hurt myself?”

• “What if I don’t look the same?”

Here’s my answer: There is no one way a strong woman looks.

Strength isn’t defined by lifting the heaviest bar in the room. It’s defined by:

• Honoring your body

• Moving with purpose

• Doing the hard things, one rep at a time

Every time I see a new mom hit her first squat postpartum or lift a barbell she once thought was “off-limits,” I’m reminded: our strength is not defined by the scale, the mirror, or the timeline.

A New Standard for Women’s Care

My mission is to create a better standard of care for women. That’s why I’ve combined my background in physical therapy and coaching to educate professionals on how to guide women through lifting in all seasons of life.

We need more providers who:

• Understand women’s bodies

• Train and treat with nuance, not fear

• See potential, not just past injuries or limitations

Final Word: It’s Never Too Late

Whether you’re:

• 6 weeks postpartum or 60 years old

• Brand new to lifting or returning after a break

You belong here.
You deserve a care team that supports your strength and your goals—not limits them.

Let’s Connect

I currently work out of Physio Room’s Highlands Ranch location and would love to connect.

You can find me most active on Instagram @doctor.jessie.dpt, where I share training tips, lifting education, and real stories from women just like you.

Written By Dr. Jessie Czarnecki, PT, DPT, OCS, CSCS, CF-L2, USAW-L1 | Physio Room

The post Lift Like a Girl: Redefining Women’s Strength appeared first on Physio Room.

“If healthy breathing patterns are not in place, then no other movement pattern can be.”
— Karel Lewit

In the cycling world, dogmatic thinking dies hard. While nearly every cyclist eventually deals with neck tightness, shoulder tension, or hand numbness, the go-to solutions often feel stuck in the past. Stretch more. Try a new saddle. Get another bike fit. Upgrade your carbon bars.

But there’s one critical, often-missed factor contributing to upper body discomfort on the bike:

Poor breathing patterns.

Yes, how you breathe plays a massive role in how you feel and perform on the bike. And most riders aren’t even aware that it’s holding them back.

The Link Between Breath and Body

Comfort and performance improve dramatically when you learn to breathe with intent and awareness. Poor breathing mechanics can create excess tension in your neck, shoulders, and upper back – impacting posture, comfort, and power output.

At Physio Room, we incorporate breathing pattern assessment and postural awareness into every bike fit. Here’s why and how you can start improving yours:

4 Tips to Improve Your Breathing on the Bike

1. Scapular Depression

Keep your upper body relaxed by gently pulling your shoulder blades down and back. This simple cue reduces tension in the neck and allows your ribcage and diaphragm to move more freely.

2. Breathe Deeply

Diaphragmatic breathing (belly breathing) offloads tension from your chest and shoulders. Shallow, chest-dominant breathing contributes to fatigue and stiffness, especially over long rides.

3. Find a Breathing Rhythm

Try syncing your breath with your pedal stroke. For example, inhale for two strokes, exhale for two to three. This helps regulate oxygen intake and can create a calming rhythm that steadies both heart rate and mental focus.

4. Breathe Through Your Nose

Nasal breathing filters the air and reduces dehydration. In fact, it can cut water loss by up to 40% compared to mouth breathing, which is a huge benefit during long rides or hot conditions.

Why It Matters for Every Cyclist

When you bring consciousness and intent to what is typically a subconscious act—breathing—you unlock new levels of function, performance, and comfort.

Cycling isn’t just about your legs and lungs. It’s about how your entire body moves, responds, and adapts. Breathing with awareness supports better posture, smoother pedal strokes, and a more sustainable riding position.

Before Physio Room Bike Fit

After Physio Room Bike Fit

Ready to experience the difference?
Every bike fit at Physio Room includes targeted breathing and postural assessments. Because when breathing patterns improve, so does everything else.

Written by Tim Tracy – PT, DPT, OCS | Physio Room

The post Cycling Posture: Myths vs. Reality appeared first on Physio Room.

In the world of sports performance, pain is often misunderstood. Many athletes fear it, avoid it, or push through it without question—but pain isn’t always a red flag. It’s a message from your body, signaling that something needs attention. Learning to distinguish between pain, discomfort, and soreness is essential, and it’s one of the first steps toward taking control of your health, training, and long-term performance.

Understanding the Difference

Pain
Pain is your body’s protective warning system. It often indicates something is wrong—whether it’s tissue damage, inflammation, or irritation—and typically requires assessment. Pain may persist or worsen with continued movement and doesn’t usually improve with a proper warm-up.

Discomfort
Discomfort is a normal part of training. It’s the challenge you feel when pushing yourself under load or nearing fatigue, but it doesn’t signal harm. Discomfort is manageable, often short-lived, and typically improves as strength and capacity build.

Soreness
Soreness, or Delayed Onset Muscle Soreness (DOMS), is the achy feeling you get 24–72 hours after a hard workout. It’s a normal response to muscle stress, especially from new or high-intensity movements. While uncomfortable, it’s a sign of adaptation and usually resolves with rest, hydration, and movement.

Where Sports Performance PT Fits In

This is where sports performance physical therapists come in. We help athletes and active individuals identify the root cause of their pain—whether it’s a mobility restriction, muscle imbalance, movement inefficiency, or training error.

Through detailed assessment, hands-on treatment, and movement analysis, we develop a plan that not only addresses current symptoms but also builds a stronger foundation for future performance.

Strength Training as a Long-Term Solution

Beyond treatment, one of the most powerful tools for both pain relief and prevention is targeted strength training. A progressive and personalized strength program helps to:

• Correct muscular imbalances

• Reinforce healthy movement patterns

• Build tissue resilience and load tolerance

• Reduce re-injury risk

• Improve performance in sport and daily life

Rather than rest until pain disappears (which can lead to chronic cycles of injury), we focus on training smarter—selecting exercises that promote healing while enhancing performance.

A Shift in Mindset

Pain doesn’t mean stop—it means listen, assess, and adjust. When understood correctly, pain becomes a guidepost—not an obstacle. With the right support, athletes can shift from merely managing pain to building strength, resilience, and confidence.

At the intersection of rehab and performance, sports physical therapists and strength coaches work together to help you not only return to activity but thrive in it.

Takeaway:
Pain isn’t the end of the story—it’s a signal for change. When you respond with the right plan, you don’t just recover—you grow stronger.

Written by Cassie Santana – PTA, CSCS, NASM | Physio Room

The post Rethinking Pain Through Strength & Performance PT appeared first on Physio Room.

In today’s world, it’s not uncommon for people to rely on medications as part of their daily routine. While some medications are absolutely necessary and life-saving, others might be avoidable with a more holistic approach to health and wellness.

What if there was another type of “medication” that could help us feel better—naturally? This alternative prescription is made up of four key components that promote physical, emotional, and mental well-being. Think of them as your daily MEDS:

M – Mindfulness

Mindfulness is the practice of intentionally focusing on the present moment. It involves slowing down, becoming aware of your thoughts, and gently bringing your attention back whenever your mind starts to wander. Typically practiced in a quiet, restful space, even just 2–3 minutes per day can lead to powerful benefits.

Physical benefits of mindfulness include:

• Reduced stress and anxiety

• Improved sleep quality

• Lower blood pressure

• Decreased chronic pain

Mental and emotional benefits include:

• Greater self-awareness

• Enhanced cognitive function

• Better emotional regulation

• Increased empathy and compassion

Start small and work your way up—this is a habit that builds over time.

E – Exercise

Exercise offers a multitude of benefits, from improved heart health to boosted mood and energy. To reap these benefits, it’s recommended that adults engage in:

• 150–300 minutes/week of moderate to vigorous aerobic activity

• 2+ days/week of strength training at similar intensities

A helpful way to gauge your intensity is the Rate of Perceived Exertion (RPE) Scale:

• Moderate (4–6 on the scale): Breathing heavier, able to talk in short sentences, still somewhat comfortable

• Vigorous (7–8 on the scale): Borderline uncomfortable, short of breath, can still speak a sentence

Check in with yourself during workouts and adjust based on how you’re feeling.

D – Diet

Navigating diet choices can feel overwhelming with all the conflicting information out there. One helpful resource is the Yuka app—a free tool that helps you make more informed choices about the food and products you buy.

With Yuka, you can:

• Scan barcodes or search for foods

• Get a 0–100 health score based on sugar, sodium, fat, and additives

• Learn more about food additives and their associated risks

• View scientific sources backing their evaluations

• Find healthier product alternatives

Yuka also helps rate cosmetics and cleaning products—so you can make informed decisions beyond just your plate.

S – Sleep

Sleep is non-negotiable when it comes to health. While it’s commonly recommended to get 6–8 hours of sleep each night, quality is just as important as quantity.

Natural tips for better sleep:

• Avoid eating close to bedtime — aim to finish meals at least a few hours before bed

• Keep your bedroom cool and dark — this helps trigger natural sleep hormones

• Put your phone away — stop using screens at least 30 minutes before bed to improve relaxation

If you struggle with sleep, start with just one of these changes and build from there.

The Takeaway

For some people, prescription medications are a necessary part of life. But for many others, these four natural habits—mindfulness, exercise, diet, and sleep—can have a transformative impact on overall well-being, often with fewer side effects.

So next time you ask yourself if you’ve taken your meds today, think bigger than a pill bottle.

Have you taken your M.E.D.S.?

Written by Dr. Chris Hildenbrand – PT, DPT | Physio Room

The post A Natural Prescription for Better Health appeared first on Physio Room.

On this episode of The Code, Dr. Andrew Fix walks us through three easily implementable changes we can make to improve the quality of our sleep. They include making your sleep area as dark and quiet as possible (including cutting down on screen time), keeping the bedroom cool, and avoiding caffeine and alcohol past a certain hour. He offers tips on products for cooling, light blocking, and noise cancelation, as well as tips for balancing a social life with quality sleep.

Everyone has varying schedules, spouses or kids whose needs vary, and lives that don’t always go according to plan. Still, as much consistency as possible is key. Committing to a sleep schedule, including on the weekend, is the first step in getting quality–which is far more important than quantity– sleep.

Join Dr. Andrew to learn what times Dr. Andrew recommends sleeping and waking, what the optimal temperature in the bedroom should be, and the book by Dr. Matthew Walker that inspired this episode.

Quotes

• “Instead of trying to implement 15 different ideas, what if I just wanted to focus on one or two, which ones should I focus on that are going to have the biggest impact on my sleep.” (2:36-2:46 | Dr. Andrew)

• “I chose these three because they’re ones that are, for the most part, totally within your control, (3:52-3:57 | Dr. Andrew)

• “Every moment that I spend in bed, I’m not actually sleeping. I’m spending a portion of that time sleeping, but not the whole time.” (6:15-6:22 | Dr. Andrew)

• “We’re not talking about helping you feel drowsy at night. A lot of people feel like if they have a nightcap, it helps them fall asleep. We’re talking about increasing the quality of sleep that you get.” (11:46-11:54 | Dr. Andrew)

Links

Connect with Physio Room: 

Website | ​​https://physioroomco.com/

Instagram | https://www.instagram.com/physioroomco/

Facebook | https://www.facebook.com/physioroomco

Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

Podcast production and show notes provided by HiveCast.fm

The post 26. The Code’s Top 3 Sleep Quality Tips appeared first on Physio Room.

“I kind of fell into the world of Neurofeedback and immersed myself and just fell deeply in love with the changes that we can get in the brain through an electrical level,” says Sarah Murphy, a Neurofeedback Specialist. Five years ago, Sarah discovered the Neurofeedback world and found her passion. First starting her career in the addiction and recovery space, Sarah found her niche advancing people’s peak performance from helping clients manage their stress to dealing with sleep disorders.

Through the evidence-based neurofeedback approach, Resilience Code Sarah helps high-level professionals and athletes maximize their work and athletic performances. Through retraining the mind to combat various mental illnesses and anxieties, anyone can move past the hang-ups hindering their success. Although we live in a society that encourages us to spread ourselves thin, Sarah understands the importance of reaching out to your community and asking for the help you need to meet your potential.

Tune into this week’s episode of The Code for a fascinating conversation on harnessing the brain’s power. Learn more about how Sarah fell into the Neurofeedback world, how Neurofeedback maximizes performance and why you should always ask for help when you need it.

Quotes

• “I kind of fell into the world of Neurofeedback and immersed myself and just fell deeply in love with the changes that we can get in the brain through an electrical level.” (01:23 – 1:33)

• “When the brain is constantly being hyper wound because it’s not caught up on sleep, it goes into this fight or flight aspect. That’s when we see some of the mental illnesses we see today: rumination, overthinking, depression, and PTSD.” (10:55 – 11:10)

• “Our goal here at Resilience Code is to cater to that peak performance mindset to support, clarify, improve client’s ability to fall asleep, and get effective sleep.” (19:28 – 19:40)

• “There’s the victim mentality, and there’s not. If you want to build a skyscraper, you have every opportunity to do that. If you want to rebuild a five-story building, you have every opportunity to do that. If you don’t want to rebuild, you also have the opportunity. Neurofeedback allows people to see the skyscraper and reach for it.” (34:20 – 34:37)

• “I would say within the scope of Neurofeedback, I see a lot of people trying to do it on their own. In my opinion, our society caters to people suffocating themselves by trying to be it all to themselves. We were put on this earth to be a community. So, opening your arms and allowing people to see what’s going on for you and allowing them to allow yourself to be vulnerable, but also allowing to yourself to ask for help.” (36:26 – 36:29)

Connect with Sarah Murphy

https://www.braincodecenters.com/

https://www.instagram.com/neuroninjasarah/

https://www.instagram.com/resiliencecode/

https://www.instagram.com/braincodecenters/

Connect with Physio Room: 

Website | https://physioroomco.com/

Instagram | https://www.instagram.com/physioroomco/

Facebook | https://www.facebook.com/physioroomco

Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

Podcast production and show notes provided by HiveCast.fm

The post 9. Harnessing the Power of Your Brain | Sarah Murphy appeared first on Physio Room.

Injuries happen. They’re part of every sport or activity, and typically will happen to almost everyone at some point over their training career. Often when people step into our office, they tell us about the single movement that led to the ache or pain that they are experiencing. Unfortunately, except in the case of significant trauma (ex: NFL running back tears his ACL while being tackled) this is almost never the case. Overuse injuries, or even “tweaks” do not happen in a vacuum. They’re not caused by that one, single wrong movement. They are often caused by many, repetitive wrong movements and choices that could have been improved along the way. But what else impacts the severity or frequency of injuries we deal with?

There are many factors involved in almost every issue we face, and it is hard to determine exactly how much of a role each factor plays. Let’s explore some of the most important ones you should consider. 

Rethinking Running Injuries – 4 Causes You Should Be Aware Of

Sleep

Prioritizing sleep goes a long way for many reasons and is a crucial aspect of injury prevention. Sleeping accelerates our recovery processes including recovery from inflammation, muscle repair and restocking cellular energy. Aside from being the prime time that our muscles and bones recover from the stressors of daily life, the recovery and rest for the brain and nervous system may be the most important piece of sleeping. Aim for eight hours of sleep per night as getting less correlates with an increase in injury risk. 

Nutrition

What we eat impacts our performance, recovery and how we feel. In general aim to make the majority of what you eat consist of whole food sources with plenty of vegetables and healthy fats. Yes, carbohydrates are important for energy, but don’t forget the protein. Most of the endurance athletes we work with are significantly under consuming protein for their body mass and activity level. For proper muscle recovery and repair we must eat an adequate amount of protein. Our general guideline is to aim for ~1g/lb of body weight per day.

Stress Management

How we manage our stress has a big impact on our ability to have the energy to train hard, and recover well. We all have things that cause stress in our lives, whether it be work, family dynamics, finances, traffic, traveling, you name it. What is important is that we have a strategy around combating these stressors with healthy outlets so that they do not wreak havoc on our bodies and nervous/immune systems. Running is a great outlet! Sleep, nutrition and hydration also impact this a great deal. Have you ever noticed that when you get stressed, you crave junk food? Me too! Unfortunately, the more we give into that temptation the more our body craves that outcome. 

Hydration

Fluid intake is another key aspect to injury prevention and recovery. Adequate hydration helps maintain soft tissue integrity during workouts and also helps clear waste from muscle tissue post workout. Pre and post workout hydration is crucial and coffee doesn’t count! Aim for a daily amount of at least half of your body weight in ounces of water. That’s 75oz for a 150 pound individual. Now, that’s a baseline to hit for everyone, even before factoring in training or activity level. Replace lost fluids in addition to this.  If you are exercising and sweating regularly it is generally a good idea to include some form of electrolyte replacement into the mix. Often, when doing a great job following the guidelines in the nutrition section above, we are under consuming sodium. We recommend sodium supplementation to many of our athletes. 

Movement

It is hard to quantify the importance that daily movement plays on our ability to be resilient from injury. What we do know is that individuals with sedentary jobs or lifestyles tend to lack mobility, range of motion, strength and tolerance to exercise much more than those who are moving often. Take the typical desk worker for example. Yes, it’s true that standing work stations are preferred over sitting, however just this one change alone is not enough! What’s important is to change positions often throughout the day and get our body into different shapes. Think about getting your hips, ankle, shoulder, spine etc. through a full range of motion for a few minutes and then return to your work. Remember, cliches don’t become cliches unless they are true… When it comes to mobility, if you don’t use it, you lose it. 

Watch the “Ready to Run Checklist” Video Series to enhance your mobility and prevent injury.

Before moving on let’s touch on positional errors. What we mean by this is finding ourselves in abnormal or non-optimal positions/postures throughout the day. Examples: standing with duck feet, feet turned outward, sitting in a slumped position over your keyboard or standing with your knees locked out throughout the day. These positions do not serve our tissue and joints well in the long term, though they may provide short term relaxation or stability. The more you can catch yourself and correct these throughout the day, the more natural being in a more optimal position will start to feel and you will tend to bias that way automatically! If you struggle with this, we can help.

Community

Without going down too deep of a rabbit hole – surround yourself with people that support the lifestyle you are attempting to lead. The old adage is that we are the average of the five people we spend the most time around. If you think about who those people are for you, do you like what you find? Your friend group, work circle, and training environment are all things where community and camaraderie make a big difference. Small modifications go a long way. 

We don’t recommend biting off more than you can chew in an effort to implement these things if you find holes in your day. Instead, make small changes, work to be consistent with them until you build a habit. Then implement another small change. 

Until next time, happy training. 

• Andrew

The post Lifestyle Factors and Running Injuries appeared first on Physio Room.