🏃‍♂️ Do You Have Excessive Lateral Pelvis Swaying While Running? It Might Be Your Hip Abductors & Adductors! 🏃‍♀️ Weakness in your hip abductor and adductor muscles can lead to hip and knee pain, especially during longer or faster runs. If you’re noticing a lot of side-to-side movement in your pelvis or trunk, these muscles may need strengthening! 🦵💥 Here’s why single-leg, closed-chain exercises are a game changer: 👉 Proprioception: These moves boost your awareness of leg position and stability in weight-bearing positions. 👉 Strength + Adaptation: Training in a functional, weight-bearing position helps these muscles adapt to the demands of running and daily movement. 💥 Try These Hip Exercises: 1️⃣ Closed-Chain Hip Abduction Stand on the leg you want to work on, lifting the opposite leg. Place a physio ball or pillow by the elevated leg, pushing it outwards while maintain ming stability on your stance leg. Feel those outer hip muscles activate! 🔥 Do: 3 sets of 10-20 reps. 2️⃣ Closed-Chain Hip Adduction Stand on the working leg with a band around the other ankle. Move the elevated leg in front and then behind the stance leg. The larger and faster the movement, the greater the challenge for the stance leg! 🦵 Choose a band that allows stability without too much resistance. 💬 Questions? DM me for more tips or follow for running-focused exercises! 🏃‍♂️🔥 #RunningForm #HipStability #PhysicalTherapy #StrengthTraining #ClosedChain #Proprioception #RunningExer

🎯 4 Ways to Strengthen Your Ankles in Closed Chain! 🦶💪 🔥 #1 Peroneals Focus: Turn your feet inward ➡️ emphasize weight on the inner third of the balls of your feet 👉 lift your heels up! 🔥 #2 Posterior Tibialis Focus: Turn your feet outward ➡️ shift weight to the outer third of the balls of your feet 👉 raise those heels high! 🔥 #3 Tibialis Anterior Burn: Lean against a wall 🧱, step forward, and lift your toes UP! 🦵 🔥 #4 Gastrocnemius Power: Get onto the balls of your feet and lift those heels! 🚀 🎉 Perform 6-20 reps of each for stronger, more stable ankles! 🏃‍♀️✨ 🌟 Why Closed Chain? ✔️ Better sensory feedback (proprioception) 🙌 ✔️ No equipment needed 🛠️ ✔️ Easy to do anytime, anywhere 🌍 Let’s strengthen those ankles and step into an active lifestyle! 💥👣 #AnkleStrength #ClosedChainTraining #ActiveLifestyle #NoExcuses #PhysicalTherapyTips #StrongFeet #BalanceAndStability #InjuryPrevention

Shin splints slowing you down? 🏃‍♂️💥 Here's why and how to fix it! If you're feeling pain at the front of your shin (tibialis anterior), overstriding might be the culprit! 🚫 Overstriding happens when your foot lands too far in front of your body, forcing your tibialis anterior to overwork. The tibialis anterior is responsible for bringing your foot up and controlling the slow lowering of your foot down. When you overstride, it acts like a brake, creating extra demand that leads to soreness and pain. 🛠️ Quick Fix: ✅ Land on the middle part of your foot. ✅ Keep your lower leg perpendicular to the ground when landing. ✅ Aim to land underneath your center of mass or simply land closer to your body. Try this adjustment for a week or two and let me know how it feels in the comments! 👇 📲 Follow me for more tips to run better, faster, and pain-free! #ShinSplints #RunningTips #RunPainFree #TibialisAnterior #InjuryPrevention #PhysicalTherapy #BergenCountyTherapist #ActiveLifestyle #HealthyRunning #RunBetter #RunningForm

🚀 5 Essential Post-Run Stretches for Faster Recovery! 🏃‍♂️🔥 Don't skip these stretches after your run—your muscles will thank you! Hold each for 30-60 sec, 1-2 sets to stay mobile, recover faster, and reduce injury risk. 💪✨ 1️⃣ Quad Stretch – Stand tall, grab your ankle, and tighten your abs & glutes as you pull your foot toward your butt. Feel the stretch in the front of your thigh. 🔥 2️⃣ Hip Adductor Stretch – Spread your feet wide, lunge to one side, and lean your trunk in the opposite direction to feel a deep inner thigh stretch. 🦵 3️⃣ Hip Flexor & Gastroc Stretch – Stagger your stance, keeping your back knee straight while lunging forward. Stretch your hip flexors and calves at the same time! 💥 4️⃣ Glute Stretch – Cross one leg over the other, sit your butt back, and feel that glute release! 🍑 A must for runners with tight hips! 5️⃣ Hamstring Stretch – Cross one leg over the other, keep your back straight, and hinge at your hips. Feel the stretch in your hamstrings and get those legs feeling fresh! ⚡ 💬 DM me with any questions! Stay injury-free & get mobilized! 🚀💯 #PostRunRecovery #StretchToWin #RunningTips #StayInjuryFree #MobilityMatters #RunnersLife #GluteStretch #HamstringStretch #QuadStretch #FitnessMotivation #RunStrong

🎽 Ready to Run in the Cold? ❄️🔥 Are your muscles tight and your joints aching in this freezing weather? 🥶 Don’t let the chill slow you down! A dynamic warm-up can loosen you up, prevent injuries, and make your run so much more enjoyable! 🙌 Here’s a 5-step warm-up routine to get you ready to crush your run: 1️⃣ High Knees Keep your trunk straight and drive your knees up and forward. 🚀 Do 20-30 reps or until you feel loose! 2️⃣ Butt Kicks Place your hands on your butt, palms out, and kick your heels back to touch your hands. 💥 Aim for 20-30 reps or until you're warmed up. 3️⃣ Hip Circles Lift your knee up, out, and down in a circular motion, then reverse it back up and forward. 🔄 Do one side at a time for 20-30 reps per leg. 4️⃣ Skaters Bend one knee and jump to the other leg, landing with your hip, knee, and foot aligned. 🏃‍♀️ Start small, then increase your jump size. Go for 20-30 reps total. 5️⃣ Gastroc Stretches On your hands and feet, drive one heel toward the ground to stretch your calf, then switch sides. 🦵 Repeat 20-30 times per leg. 💡 Pro Tip: Adjust the reps to your body—stop when you feel warmed up and ready to go! No excuses—cold weather doesn’t mean you can’t train for your spring races. 🌷 Remember: "There’s no bad weather, only bad clothing!" Layer up, warm up, and hit the ground running. 💨 #DynamicWarmUp #ColdWeatherRunning #SpringRacePrep #InjuryFreeRunning #RunHappy #PhysicalTherapyTips #BergenCountyPT #ActiveLifestyle

🏃‍♂️Runners, are you ready to level up your core strength and leg stability? 🏋️‍♀️ Try this dynamic Copenhagen Side Plank with a Running Swing! 💥This advanced exercise targets your adductors, core, and running mechanics. Here's how to do it: 1️⃣ Set up for a Copenhagen Side Plank with your top leg resting on a bench. 2️⃣ Keep your core tight and hips lifted. 3️⃣ Swing your bottom leg forward and back, mimicking a running motion. 4️⃣ Do 3 sets of 10–20 reps or until fatigue! 🔥Modifications if needed: Traditional Copenhagen Side Plank: Hold up to 60 seconds, or break it down into: 🕒 10 sec x 6 🕒 15 sec x 4 🕒 30 sec x 2 Easier version: Bend your bottom knee and rest it on the bench. Use the same hold times as above. ⚠️ Stay consistent and challenge yourself! #StrongRunners #RunningDrills #CoreStrength #CopenhagenPlank #RunnersWorkout #StabilityTraining #BergenCountyPT #ActiveLifestyle

Return to Running with Plyometrics! When you're progressing through the latter phases of rehab, you've built strength 🏋️ and regained your range of motion 🦵—now it’s time to put that to work! Plyometrics are key to preparing your body for running. They train your muscles to respond quickly, timely and react appropriately the moment your foot hits the ground 🦶⚡️. 🔥 Here’s a simple progression to get started: 1️⃣ Double-Leg Hops: Jump up and down with both feet. 2️⃣ Side to Side Hops: Hop Side to Side. 3️⃣ Forward & Back Hops: Jump slightly forward and back. 4️⃣ Single-Leg Hops: Start hopping on one leg for added challenge. 5️⃣ Single-Leg Forward/Back or Side-to-Side Hops: Advance to directional hops! ✨ Key Tips: ✅ Do 3 sets of 20-30 seconds per exercise. ✅ Minimize time on the ground. ✅ Stay quick and light on your feet. ❌ Stop if you feel pain. The journey to pain-free running starts with these small, powerful moves. Let’s bounce back! 💪🏃‍♀️ #Plyometrics #RunningRecovery #RehabToRun #StrongAndQuick #BounceBack #ActiveLifestyle #PhysicalTherapy #PTTips 13w

💡 Think orthotics will fix your plantar fasciitis forever? Think again! 🦶 Here's what you should know: 1️⃣ Orthotics work short-term ⏳: They work well for pain relief in the first 3-6 months, but after a year, studies show no difference between those who used orthotics and those who didn’t. 2️⃣ Custom vs. OTC? Same relief! 🎯: Whether it’s custom-made or store-bought, the key is the arch support to reduce repetitive or excessive lengthening of your plantar fascia. Both provide similar benefits. 3️⃣ Movement is medicine 🏃‍♂️: Stretch, mobilize, and strengthen your foot and ankle. Consistent exercises are your long-term solution for pain relief and injury prevention. The main goal of exercises are you get your foot and ankle to control pronation thus providing pain relief. 🔥 Take control of your recovery! Comment your questions below and follow me for tips to run better and stay pain-free. 💪 #PlantarFasciitis #FootHealth #PhysicalTherapy #Orthotics #ActiveLifestyle #PainRelief #StayInjuryFree #ManualTherapy #FootStrengthening #AnkleStrengthening #MobilizedPhysicalTherapy

Looking to improve your running power and stride efficiency? 🏃‍♂️💨 Try the Bridge on Bench with Band Hip Flexion! This exercise focuses on: ✅ Enhancing the push-off strength of one leg. ✅ Improving the stride of the opposite leg. ✅ Boosting your running explosiveness to cover more distance with each step. How to do it: 1️⃣ Grab a bench and loop a resistance band around your feet. 2️⃣ Place your feet on the bench and lift your hips, keeping your trunk aligned with your body. 3️⃣ Bring one leg up so your hips and knees form a 90° angle. 4️⃣ Return the leg to the bench and repeat for 10-20 reps (or until muscle failure). 5️⃣ Switch sides and complete 3 sets total. 💡 Want more exercises to take your runs to the next level? Follow me for tips and DM me with your questions! #RunningExercises #InjuryPrevention #StrengthTraining #ExplosivePower #PhysicalTherapy #BridgeExercise #RunningTips #ActiveLifestyle #FitnessJourney #BergenCountyNJ

3 Dynamic Warm-Ups for Runners using a Bench! 🪑 Grab a bench and get moving with these pre-run stretches that’ll have you feeling flexible and strong! 💪 1️⃣ Hip Flexor + Gastroc + Hamstring Stretch: ➡️ Stagger your stance, one foot on the bench, one on the floor. ➡️ Lunge forward, feeling a stretch in your hip flexor & gastroc. ➡️ Shift back, straighten your front leg, and feel the hamstring stretch. Alternate to get both sides ready! 2️⃣ Adductor Stretch: ➡️ Side stance with one foot on the bench. ➡️ Lunge towards the bench, keeping your ground leg straight. ➡️ Lean your trunk away to feel that deep stretch! 3️⃣ Bulgarian Split Squat Stretch (Quad Stretch): ➡️ Place your back leg on the bench. ➡️ Squat down with a straight trunk and come back up. 💡 Do 2 sets of 20 reps per leg before your run! #RunningWarmUp #DynamicStretching #RunnersFlex #PreRunRoutine #ActiveLifestyle #InjuryPrevention #StretchingGoals #FlexibilityMatters #MobilePhysicalTherapy #BergenCountyFitness #RunStrong Let’s crush those miles! 🏃‍♀️💨

🏃‍♀️💥 Got knee or ankle pain that creeps in the longer you run? Try this Single-Leg Side Squat! 🔥 Perfect for runners who overpronate or need to wake up those sleepy glutes. Here’s how: 1️⃣ Keep the arch in your foot strong & lift your other leg straight out. 2️⃣ Squat down while reaching your foot to the side. 3️⃣ Keep your hip, knee, & ankle on point 🦵✅. 4️⃣ Pop back up & repeat! 🏋️‍♂️ Do 2-3 sets of 10-20 reps and feel the stability magic! Follow me for more tips to run better & stay pain-free! 🙌✨ #RunBetter #StrongGlutes #InjuryFreeRunning

To enhance hip flexion and rotational mobility during deep squats or deadlifts, consider incorporating the hip 90/90 rotation mobility exercise into your routine. This exercise also effectively improves mobility for sports that require low-to-the-ground positioning and pivoting. 1️⃣ To perform the hip 90/90 rotation mobility exercise, begin by positioning your hips and knees at a ninety-degree angle, supporting yourself with your hands. 2️⃣ In a controlled manner, lower both knees to one side, hold for one to two seconds, and then repeat the movement toward the opposite side. 3️⃣ To progress this, you can do this without using your hands while keeping your trunk upright. This exercise can be performed for two to three sets of ten to twenty repetitions before engaging in the aforementioned activities. #mobilizedphysicaltherapy #hipmobility #hipmobes #orthopedicphysicaltherapy #sportsphysicaltherapy #squats #deadlifts

Are you feeling a pinching pain in the front of your ankle when squatting or running? You might be dealing with a tight talocrural joint! Here's what's happening: when your foot moves up (dorsiflexion), the talus should glide backward under the tibia. If there’s restriction, it can cause discomfort and limit your range of motion. 🛠️ Try These 2 Mobilization Techniques: 1️⃣ Foot-on-Bench Mobilization: Place your foot on a bench and bend your knee forward until you feel discomfort in front of the ankle. Ease into it, then back off. Perform 3-4 sets of 10-20 reps. Progression: Add a kettlebell on top of your knee for more leverage into dorsiflexion. 2️⃣ Staggered Stance Dorsiflexion Mobilization: Place one foot back, advance your knee forward and down until you feel discomfort. Ease your weight off and repeat. Perform 3-4 sets of 10-20 reps. ✅ Try these before your next leg day or run and notice the difference! 🏋️‍♀️🏃‍♀️ 💬 Comment below if you feel an improvement in your pain by doing these exercises! DM me with any questions! #AnkleMobility #TalocruralJoint #Dorsiflexion #SquatForm #RunningPain #PainRelief #PhysicalTherapy #MoveBetter #ActiveLifestyle #BergenCountyPT #AnklePainSolutions

Start by getting into a single leg stance and tense the bottom of your foot creating an arch or “shorter foot.” Ensure the big toe and ball of your foot does not come off the ground during the exercise. Partial single leg squat: Bend your knee about 45 degrees and come back up Single leg deadlift or hip hinge: maintain a slight bend in the knee and bend through your hip while keeping your trunk straight. Reach out back with your other leg, then bring the knee forward back to your starting position Side lunge: Reach your other leg straight to the side and tap or hoover your leg above the ground to the side. Speed Skater: Reach your opposite leg back and to the side about 45 degrees. Your arm should also reach to the opposite side as well. Return to the initial position. 3 sets of 10-20 reps

**Kneeling Hip Flexor Stretch** 🔥 Loosen up those hips with this effective stretch! Perfect for desk workers and athletes alike. ✨️You can do 3 sets of 10 to 20 reps before a workout or a sustained stretch of holding 3 to 4 sets for 30 second holds. ✨️ **Instructions:** 1. Start in a kneeling position. 2. Step one foot forward, creating a 90-degree angle with both knees. 3. Gently push your hips forward until you feel a stretch in the hip flexor of the back leg. 4. Hold the stretch for a few seconds, then return to the starting position. --- ** Kneeling Hip Flexor Stretch with Quad Stretch** 🔥 Enhance your hip flexor stretch by adding a quad stretch. **Instructions:** 1. Begin in the same kneeling position as the basic hip flexor stretch. 2. Reach back and grab the ankle of your back leg. 3. Gently pull your ankle towards your glutes while pushing your hips forward. 4. Hold the position for 30 seconds, then switch legs. --- ** Bulgarian Split Squats for Mobility** 🔥 Combine strength and flexibility with Bulgarian split squats. Focus on bringing the hip forward and maintaining a straight back for optimal results. **Instructions:** 1. Stand a few feet in front of a bench or step, then place one foot behind you on the bench. 2. Lower your body until your front thigh is parallel to the ground, ensuring your knee doesn’t go past your toes. 3. Push your hip forward and keep your back straight throughout the movement.

**🦵Foam Rolling the Iliotibial (IT) Band 🦵** The iliotibial band is a dense tissue on the outer part of the leg, responsible for providing side-to-side stability. Tightness in the IT band can lead to pain from the outer hip all the way down to the outer knee. Performing soft tissue mobilizations can alleviate this pain and also improve performance. ✨ **How to Foam Roll the IT Band:** 1. Start by lying on your affected side with a foam roller underneath you, perpendicular to your leg. 2. Place one hand on the floor and the other on the foam roller. 3. Roll the foam roller up and down your leg for 1-2 minutes, moving section by section. 4. Avoid rolling over the bony prominence in your outer hip called the greater trochanter. 5. If you can tolerate it, you can stack one leg on top of the other for added pressure. Take care of your body and keep moving pain-free! 💪 #ITBand #Mobility #FoamRolling #Recovery #InjuryPrevention #blackandyellowpt #mobilizedpt #mobilizedphysicaltherapy #orthopedics #orthopedicphysicaltherapy #physicaltherapy #physicaltherapyclinic #run #running #brooks #Nike #Saucony #altra #altrarunning #roadrunner #trailrunner #trailrunner #5k #10k #halfmarathon #ultramarathon #marathon #brooklynmarathon #nycmarathon #runrehab

Having good hip adductor mobility is important in sports and gym lifts. Sports that involve a great deal of side-to-side movements include football, basketball, and soccer. Lifts that require good hip adductor mobility include squats in all variations and sumo deadlifts. 1️⃣ To mobilize the adductor, start by getting onto all fours. 2️⃣ Bring your working leg out to the side with the knee straight. 3️⃣ Sit yourself back on your heels, feel the inner thigh stretch, hold for 2 seconds, and come back to your original position. PERFORM 2 TO 3 SETS OF 10 TO 20 REPETITIONS #mobilizedphysicaltherapy #mobilizedpt #blackandyellowpt #orthopedics #orthopedicphysicaltherapy #physicaltherapy #physicaltherapyclinic #hipadductors #adductormobility #mobility #hipmobilization

By elevating your knees, you further engage your core and hip muscles to work on stance phase stability for your runs! People experiencing knee pain from weight-bearing can now perform fire hydrants with this modification, although this is more advanced. Your goal to maintain control of your entire body as the one leg, opposite to your working leg, moves out to the side and back. #blackandyellowpt #mobilizedpt #mobilizedphysicaltherapy #orthopedics #orthopedicphysicaltherapy #physicaltherapy #physicaltherapyclinic #run #running #Saucony #roadrunner #trailrunner #trailrunner #5k #10k #halfmarathon #ultramarathon #marathon #brooklynmarathon #nycmarathon #runrehab #racepace #garmin #pacepro #runanalysis #runassessment #runform