Tag Archives: Exercise

Starting a Workout Program

May 5, 2016 Teresa Stockton - Blog, Sports and Fitness

Yes, we get it, exercise is important, but that alone isn’t enough to make all of us get off of the couch. If you are having trouble starting a workout program that works for you and your schedule, get creative and start small. For most of us, we need someone or something to give us a small push in the right direction – and that’s exactly what we’re going to do. You don’t have to go to a gym with a lot of intimidating machinery, and weights – you can go to a physical therapy clinic. A physical therapist can work with you to develop a functional exercise routine that works for you and your goals… and if you need an exercise or wellness coach – they may just be able to make a recommendation. Okay, you’ve heard the sales pitch, but here are the basics you need to know. Whether you go to a gym, PT, or are starting a program on your own there are a few things you should take into consideration.

Benefits of Exercise

Improved circulation and cholesterol
Weight control
Assists with smoking cessation and addiction
Prevents/manages high blood pressure
Prevents bone loss
Boosts energy level and happy brain chemicals
Improves sleep, strength, and self confidence
Reduces risk of CHD/CVD, stroke
Delays/prevents chronic diseases
Reduces stress and anxiety while increasing relaxation
Prevents cognitive decline
Sharpens memory and boosts brainpower

Is Exercise Safe for Me?

If you have major health issues, consult your doctor before doing any exercise
Medical conditions can benefit from exercise even if you have a health issue or injury

Setting Yourself Up for Success

Set short term and long term goals THAT ARE OBTAINABLE!
Daily Reminders: schedule workouts on your calendar or set the alarm on your phone
Reward yourself for obtaining your goals (with something other than food)
Invest in a good pair of workout shoes
Workout with others
Start slowly
Do things you like and don’t focus on activities that you don’t like

How Often Should I Exercise?

Start small and build for success
American Heart Association recommends 30 min per day, most days of the week
SOMETHING IS ALWAYS BETTER THAN NOTHING!

How Hard Should I Work Out?

During cardio take the talk test: Can you speak in sentences while exercising?
Resistance training: You should be able to perform 10-15 reps with proper form

Stay Safe When You Exercise

Drink plenty of water before, during, and after a workout
Warm up, stretch, and cool down to help prevent injury
Wear good shoes that are appropriate for your foot type

This information about starting a workout program was written by Advance Rehabilitation, a physical therapy group with 15 locations throughout North and South GA, and 2 locations in North FL. Advance Rehabilitation is an outpatient physical therapy group that focuses on providing the highest quality rehabilitation services. They specialize in physical therapy, sports medicine, industrial rehabilitation and athletic training. For more information click here.

May 2016 Events

April 26, 2016 Teresa Stockton - Blog, Events

Check out our new Physical Therapy Monthly Events Calendar! Focusing on events from PTandMe.com participating physical and occupational therapy clinics. Read more to find out what’s happening in your community in May 2016!

GEORGIA PHYSICAL THERAPY EVENTS

JEKYLL ISLAND
DATE: May 13th, 2016 12:00 PM – 7:00 PM
2016 Turtle Crawl
CLINIC: Advance Rehabilitation Physical Therapy – Brunswick / St. Simons
Advance Rehabilitation Physical Therapy is proud to be a sponsor for the 2016 Turtle Crawl in Jekyll Island. What could be more fun or more worthwhile than running to save endangered sea turtles? Between the triathlon and 5K & 10K races, the new Beach Village will play host to Turtle Crawl Festival. Join GSTC for a celebration of the start of the sea turtle nesting season. Play in field day-style games hosted by the Center, dance with the GSTC mascot Scute during one of several live music performances on the Village Green, and grab a bite from a regional food truck. Enjoy the evening’s festivities while learning about what small changes you can do to make a huge difference in the life of a sea turtle. For event information click here. For more information about Advance Physical Therapy in Brunswick and St. Simons click here.

IDAHO PHYSICAL THERAPY EVENTS

BOISE, ID
DATE: May 7th, 2016
Boise Walk for the Cure
CLINIC: Intermountain Physical Therapy and Rehabilitation – Boise
Intermountain Physical Therapy and Rehabilitation is proud to be a sponsor for the 2016 Boise Walk for the Cure. For more information about Intermountain Physical Therapy and Rehabilitation click here.

HOMEDALE, ID
DATE: May 11th, 2016
Boise-Cascade Annual Safety Fair
CLINIC: Intermountain Physical Therapy and Rehabilitation – Boise
Intermountain Physical Therapy and Rehabilitation is a proud participant in the 2016 Boise-Cascade Annual Safety Fair. For more information about Intermountain Physical Therapy and Rehabilitation click here.

MICHIGAN PHYSICAL THERAPY EVENTS

ARMADA, MI
DATE: May 16th, 2016
New Clinic Opening
CLINIC: Plymouth Physical Therapy – Armada
Plymouth Physical Therapy is excited to announce the opening of its 15th location in Armada, MI. The Armada Center is scheduled to open its doors and accept new patients on Monday, May 16th. For more information about Plymouth Physical Therapy Specialists you can visit them online by clicking here.

GRAND RAPIDS, MI
DATE: May 13th, 2016
Sport and Fitness Expo
CLINIC: The Center for Physical Rehabilitation – Grand Rapids
Sports & Fitness Expo is a 1 day event being held on May 13th, 2016 at the DeVos Place in Grand Rapids, MI. This event showcases product from medical, pharmaceutical, sporting goods, toys and game industries. Free admission, open to public, 100+ vendors, food samples, discounted apparel and prize drawings. For more information about The Center for Physical Rehabilitation click here.

STERLING HEIGHTS, MI
DATE: May 12th, 2016
Ford/Sterling Heights Plant Health Fair
CLINIC: Fit2WRK Therapy Partners of Michigan
Fit2WRK provides an integrated approach to ensuring overall client satisfaction. Our industrial specialists will review your own needs and co-develop programs designed to expedite return to work as well as positively impact future injury costs. For more information on Fit2WRK please visit their website here.

MISSISSIPPI PHYSICAL THERAPY EVENTS

CLINTON, MS
DATE: May 19th, 2016 5:00pm – 7:00pm
Business Block Party
CLINIC: Arrowhead Physical Therapy – Clinton
Arrowhead Physical Therapy and the other tenants of the Parkway Center are getting together to show off their services to the community. Stop on by the Arrowhead Physical Therapy Clinic to meet the staff, see the clinic and have a great time! For more information about Arrowhead Physical Therapy in Clinton, MS click here.

TENNESSEE PHYSICAL THERAPY EVENTS

BOLIVAR, TN
DATE: May 13th, 2016
Physical Therapy Open House
CLINIC: STAR Physical Therapy – Bolivar
STAR Physical Therapy is celebrating 10 years in the Bolivar community. We couldn’t think of a better way to celebrate than with an Open House! Join for food and fun, meet our therapists and see the clinic. For more information about STAR Physical Therapy – Bolivar visit their website by clicking here.

NASHVILLE, TN
DATE: May 13th, 2016 4:00 PM – 6:00 PM
Free Run Well Event
CLINIC: STAR Physical Therapy – East Nashville
Join health and wellness experts discussing and demonstrating ways to enhance your exercise routine and running technique to improve ease, comfort and performance. This free event will provide several approaches including a specific assessment of your running biomechanics through video analysis. For more information about STAR Physical Therapy visit their website by clicking here.

OOLTEWAH, TN
DATE: May 15th, 2016 12:30PM – 3:00PM
Taste of Ooltewah and Harrison
CLINIC: STAR Physical Therapy – Ooltewah
The 2nd ANNUAL TASTE OF OOLTEWAH AND HARRISON that was rained out last weekend will now take place on Sunday, May 15th! Join us and Ooltewah Harrison Education Foundation from 12:30-3:00 at Cambridge Square in Ooltewah for this great event! James Gose, Ooltewah Clinic Director, will be on hand providing free balance assessments and answering any physical therapy questions that you may have. https://www.facebook.com/events/1724699561149707/

TEXAS PHYSICAL THERAPY EVENTS

ARLINGTON, TX
DATE: May 12th, 2016 5:30 PM – 8:30 PM
Physician Mixer Networking Event!
CLINIC: Green Oaks Physical Therapy – Mansfield, North and South Arlington
Please join us for our Physician Mixer at Bar Louie, Arlington Highlands. A fun evening of networking with your peers from the Arlington/Mansfield area. There will be complimentary drinks and appetizers. Door prizes include: Fit Bit, Apple TV, Google Chromecast, golf accessories and more! For more information about Green Oaks Physical Therapy click here.

FORT WORTH, TX
DATE: May 6th, 2016 11:30am – 1:00pm
Green Oaks Physical Therapy 5th Annual Cookout!
CLINIC: Green Oaks Physical Therapy – Fort Worth
Come and experience some Green Oaks Hospitality. Stop by for brisket, ribs & sides. Check out the clinic & meet the staff!! Please RSVP to 817-335-7946 and enjoy some great food and fun. Located at 160 W. Magnolia Avenue, Suite 2, Fort Worth, TX 76104. For more information about Green Oaks Physical Therapy in Fort Worth click here.

FORT WORTH, TX
DATE: May 12th, 2016 1:00pm – 4:00pm
GE Manufacturing Solutions 2016 Health Ahead Day
CLINIC: Physical Therapy of Trophy Club – Trophy Club
Physical Therapy of Trophy Club will be available to GE Employees at the GE Manufacturing Solutions 2016 Health Ahead Day. Along with others we will go over ways to live a safe healthy and stress free life. For more information about Physical Therapy of Trophy Club click here.

HOUSTON, TX
DATE: May 25th, 2016
National Senior Health & Fitness Day 10:00am – 12:00pm
CLINIC: Action Physical Therapy – Houston
Action Physical Therapy, in Houston, TX is proud to be participating in the 23rd Annual National Senior Health and Fitness Day! Join us in Houston’s First Baptist Church – Harbor Room for hearing tests, bone density scans and to meet our fitness trainers! A healthy lunch will be provided for the first 50 attendees. For more information about Action Physical Therapy in Houston, click here.

LAS COLINAS, TX
DATE: May 14th, 2016
Habitat for Humanity Build with Green Oaks Physical Therapy
CLINIC: Green Oaks Physical Therapy – Las Colinas
The Green Oaks Physical Therapy team members from Las Colinas, Fort Worth, and South Arlington are participating in a Habitat for Humanity build. If you happen to be out there come see us and help us with a great cause! For more info on the Dallas area Habitat for Humanity click here. For more information on Green Oaks Physical Therapy, click here.

WISCONSIN PHYSICAL THERAPY EVENTS

WAUSAU, WI
DATE: May 03rd, 2016, 7:30 AM – 12:00 PM
Worker’s Compensation Symposium
CLINIC: Sport & Spine Physical Therapy
No cost to attend! This event is designed to be of interest to anyone who works for or cares for, Wisconsin’s workforce. Employers, HR directors, safety directors, case managers, nurses, physicians and physician’s assistants. Hosted by Sport & Spine Physical Therapy of Weston. Click here for more information or visit their website here.

Click here to print a downloadable events flyer.

Long Work Hours May Increase Risk of Stroke

April 14, 2016 Teresa Stockton - Blog, Neurological Rehab

Stroke is a brain injury caused by an interruption in blood flow. It is a leading cause of death in the US, and can also cause disability, decreased quality of life and increased healthcare expenses. There are many lifestyle factors that affect you risk of stroke including diet, exercise, smoking and stress. Other lifestyle habits like long periods of standing or long work hours are also being reviewed for their impact on stroke risk.

Earlier research has suggested that long working hours may be linked to stroke, but the evidence is limited. Researchers wanted to determine if there was a possible connection between long work hours and the risk of stroke. The study, published in Lancet, found that employees who work long hours have a higher risk of stroke than those who do not.

About the Study
The systematic review of observational studies included 528,908 men and women from Europe, the U.S. and Australia who were free from history of stroke at the beginning of the study. The participants volunteered their work hours and were tracked for the development of stroke. During an average 7.2 year follow up there were 1,722 stroke-related events.

Compared to those who worked standard hours (35-40 hours/week), participants who worked 49-54 and more than 55 hours a week had an increased risk of stroke.

The effects remained apparent even when other stroke factors like age, sex and health history were accounted for.

How Does This Affect You?
A systematic review pools a large number of trials to create a larger pool of data. The larger the pool of data, the more reliable outcomes are. However, the review is only as reliable as the trials that are included. The included studies were all observational studies which means a direct cause and effect link could not be established and the studies can only show a potential link between factors.

There is a reasonable link between extra work hours and stroke since longer hours are often associated with extra stress and less relaxation time. If you have long work hours, you may want to talk to your doctor about your personal risk factors for stroke and follow other stroke prevention methods such as:
• Exercising regularly
• Maintaining a healthy weight
• Eating more fruits, vegetables and whole grains and limiting dietary salt and fat
• If you smoke, talking to your doctor about way to quit
• Increasing your consumption of fish
• Drinking alcohol in moderation
• Managing chronic medical conditions, such as high blood pressure, high cholesterol and diabetes

Rehabilitation doesn’t reverse the effects of a stroke. Its goals are to build your strength, capability and confidence so you can continue your daily activities despite the effects of your stroke.

What is a Stroke?
A stroke is a disease that affects the arteries leading to and within the brain. It is the No. 5 cause of death and a leading cause of disability in the United States.

• A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain is either blocked by a clot or bursts (or ruptures). When that happens, part of the brain cannot get the blood (and oxygen) it needs, so it and brain cells die.

What are the Effects of Stroke?
The brain is an extremely complex organ that controls various body functions. If a stroke occurs and blood flow can’t reach the region that controls a particular body function, that part of the body won’t work as it should. Rehabilitation is probably one of the most important phases of recovery for many stroke survivors. The effects of stroke may mean that you must change, relearn or redefine how you live. Stroke rehabilitation helps you return to independent living.

Rehabilitation doesn’t reverse the effects of a stroke. Its goals are to build your strength, capability and confidence so you can continue your daily activities despite the effects of your stroke.

What Will I Do in Rehabilitation?
What you do in rehabilitation depends on what you need to become independent. You may work to improve your independence in many areas. These include:
• Self-care skills such as feeding, grooming, bathing, toileting and dressing
• Mobility skills such as transferring, walking or self-propelling a wheelchair
• Communication skills in speech and language
• Cognitive skills such as memory or problem solving
• Social skills for interacting with other people

by Cynthia M. Johnson, MA

RESOURCES:

Family Doctor—American Academy of Family Physicians
http://familydoctor.org

American Stroke Association
http://www.strokeassociation.org

Kivimäki M, Jokela M, et al. Long working hours and risk of coronary heart disease and stroke: a systematic review and meta-analysis of published and unpublished data for 603,838 individuals. Lancet. 2015 Oct 31;386(10005):1739-1746. Available at: http://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2815%2960295-1/fulltext. Accessed January 19, 2016.

Risk factors for stroke or transient ischemic attack. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated December 28, 2015. Accessed January 19, 2016.

Last reviewed January 2016 by Michael Woods, MD

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

PT News

April 12, 2016 Teresa Stockton - Blog, PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

1. The Rapid Recovery Blueprint
Written by the Therapy Team at Cornerstone Physical Therapy

Exercise tends to break down muscle fibers while rest allows muscles to recuperate and emerge stronger. The appropriate amount of exercise, followed by recovery leads to an ongoing cycle of improvement over time. Strength and endurance improve, creating a foundation for long-term health. Read more

2. Can We Get Stronger as We Age?
Written by the Therapy Team at the Jackson Clinics Physical Therapy

The answer to that question is – absolutely! After age 40 or so, we all begin to lose muscle strength and bone density, and our hormone production slows. Read more

3. Overtraining Doesn’t Help, It Hurts
Written by the Therapy Team at Momentum Physical Therapy

Working to achieve a sports or fitness goal can drive many people to overtrain in an effort to get stronger, better, faster. Our PT’s have seen many injuries related to overtraining. Read more

PT News

March 15, 2016 Teresa Stockton - Blog, PT News

This Month in PT News. Featuring articles from PTandMe partnering clinics!

1. The Right Time to Exercise
Written by the Therapy Team at The Jackson Clinics Physical Therapy

Patients often ask if there is a right time of day to exercise. They wonder whether it makes a difference if they work out in the morning, afternoon or evening, and if it’s possible to synchronize their body’s natural rhythms with their daily activities. Read More

3. The Importance of Sleep for a Healthy Life
Written by the Therapy Team at Momentum Physical Therapy

Do you love hitting the snooze button? I think it’s safe to say that many of us do! Do you do it so often it causes you to be late for work, meetings, or school? If so, it may be time to look at your sleep routine. Read More

The Most Common Reasons People Do Not Adhere to Exercise Routines

March 1, 2016 Teresa Stockton - Blog, Sports and Fitness

Nearly 50% of Americans will make New Year’s Resolutions in 2016, and the two most common goals are weight loss and exercise. Considering in 2008 that 34% of the U.S. was classified as obese, these resolutions are important.Currently, less than 50 % of Americans meet the physical activity requirements per the CDC. Despite the large spike in exercise at the beginning of each New Year, most resolutions fail by February. There are countless reasons, and they are directly paralleled to the most common reasons people do not adhere to exercise, and pain.

Time:
Time is the most cited reason people do not exercise. With a finite amount of hours per day, plan your day around your exercise plan – not the other way around. This allows you to prioritize your efforts toward the one thing that improves every aspect of your health, exercise. Also, you can break your activity up into 10 minute bouts throughout the day. You can take the long way in a walk to work, use the stairs, walk on your lunch break, etc. The goal is to get at LEAST 30 minutes of aerobic activity 3-5 times per week.

Fatigue:
If you are beat at the end of a long work day, don’t try to work out at the end of the day! Plan your workouts when you have the most energy. While this is easier said than done, take stock of your current daily routine. If you are a morning person, hit the gym before work. If you are a midday warrior, utilize your lunch break. If you like to work out a little later, take your athletic clothes with you and hit the gym before you get home. A benefit of exercise is increased energy, but it takes energy to make energy.

Lack of Experience:
Exercise doesn’t have to be complicated. The ultimate goal is to raise your heart rate and challenge your muscles. The spectrum of ways to exercise is enormous, but it is best to choose routines or activities that interest you and correlate with your goals. However, it is important to chose activities that fit your current level of fitness initially, and you are more likely to continue a program if you are successful at the start. If you can, work out with a partner to help keep you motivated. Lastly, set yourself realistic and specific goals: weight loss is not specific; losing 10 pounds in 12 weeks is specific. When initiating a new routine, consult your doctor to make sure you’re ready for the stress of exercise.

Pain:
Many people don’t exercise due to pain, fear of injury, or the discomfort of delayed onset muscle soreness (DOMS). In a recent study, those with arthritis who exercised 2 days per week or more actually had less pain than those who were sedentary. Lower back pain and knee pain are common deterrents to exercise, but countless studies show regular exercise improves these aches when performed correctly show regular exercise improves these aches when performed correctly. It is also important to seek a fitness professional such at a physical therapist or certified personal trainer when initiating an exercise routine to make sure your form is correct and you are performing movements safely. If you are currently in pain, a licensed physical therapist can address your pain with manual therapy and specific exercise, as well as address your fitness goals.

Don’t wait to begin changing your health and fitness. Begin today by taking the first steps towards better health!

Written by Spence Tomlinson, PT, DPT, Cert. MDT, Clinic Director of STAR Physical Therapy, Kingston Springs, TN

February is Heart Healthy Month, Make Blood Pressure Control Your Goal

February 4, 2016 Teresa Stockton - Blog, Events

Heart health is the focus this year as we celebrate American Heart Month. The Centers for Disease Control and Prevention (CDC) and Million Hearts® – a national effort to prevent one million heart attacks and strokes in the United States by 2017 – are encouraging Americans to know their blood pressure, and if it’s high, to make control their goal.

Uncontrolled high blood pressure is a leading cause of heart disease and stroke. In fact, more than 67 million Americans have high blood pressure. People with high blood pressure are four times more likely to die from a stroke and three times more likely to die from heart disease, compared to those with normal blood pressure.

High blood pressure often shows no signs or symptoms, which is why having your blood pressure checked regularly is important. It’s easy to get your blood pressure checked. You can get screened at your doctor’s office and drugstores or even check it yourself at home, using a home blood pressure monitor.

Make Control Your Goal
If you know you have high blood pressure, take these steps to help get it under control:
• Ask your doctor what your blood pressure should be. Set a goal to lower your pressure with your doctor and talk about how you can reach your goal. Work with your health care team to make sure you meet that goal. Track your blood pressure over time.
• Take your blood pressure medicine as directed. Set a timer on your phone to remember to take your medicine at the same time each day. If you are having trouble taking your medicines on time or paying for your medicines, or if you are having side effects, ask your doctor for help.
• Quit smoking — and if you don’t smoke, don’t start. You can find tips and resources at CDC’s Smoking and Tobacco website.
• Reduce sodium intake. Most Americans consume too much sodium, which can raise blood pressure. Read about ways to reduce your sodium and visit the Million Hearts® Healthy Eating & Lifestyle Resource Center for heart-healthy, lower-sodium recipes, meal plans, and helpful articles.

For more information on February Heart Healthy Month visit: www.cdc.gov/features/heartmonth
or: https://www.heart.org/en/health-topics#.WkuaxFWnHIU

Information on ways to help lower high blood pressure without medication

More PTandMe Articles on blood pressure can be found here

Post Workout Nutrition Tips for an Intense Workout

January 19, 2016 Teresa Stockton - Blog, Sports and Fitness

After an intense workout you need to replenish your body with the nutrients and vitamins that were lost while exercising. We have compiled a post workout nutrition guide to help you make good choices as you refuel your body.

PROTEIN, CARBOHYDRATE AND WATER:
Intake within 30-60 minutes post workout for optimal nutrient uptake (muscles and energy system get the most out of the nutrients).

PROTEIN TO CARBOHYDRATE RATIO OF 3:1 (chocolate milk is perfect: 8g Carbs/ 24g Protein)
TAKING IN PROTEIN WITH CARBOHYDRATES
• Slows nutrient uptake into the bloodstream (keeping blood sugar from spiking up, minimizing production of insulin which in turn slows fat storage)
• Maintains a steady burning metabolism
• Helps to more effectively restore muscle glycogen (energy)
• Begins to heal muscle tissue quicker.

BASIC POST WORKOUT MEALS INCLUDE:
• Wheat Bagel with Almond Butter
• Tuna on Wheat Crackers
• Cereal with Skim Milk
• Greek Yogurt with Fruit
• Stir Fry
• Turkey/Chicken Sandwich
• Protein Bar
• Hummus with Whole Grain Pita
• Sports drink with Protein Shake
• Water, Water, Water!!!!

There are many more choices, and creativity is always an option. The important part is to choose a lean meat or protein source (chicken, turkey, fish, lean beef, tofu, beans, nuts), healthy carbohydrate source (whole grain, fruits, vegetables, nuts) and a small amount of healthy fat (Unsaturated: Avocadoes, almonds, walnuts, olive oil). Mixing and matching these is the best approach. This guarantees the widest range of vitamins and minerals in your meal.

Baffling Blunders at the Gym

January 7, 2016 Teresa Stockton - Blog

Sometimes fitness trainers find it difficult to go into a gym and watch others exercise. Why? Because they see mistake after mistake being committed everywhere—some potentially dangerous. Here, are some of the most frequently performed workout blunders and how to correct them. Continue reading →

Pre Run Dynamic Stretching Routine

September 15, 2015 contentadmin - Blog, Sports and Fitness

Pre Run Stretches, Why? How? When? For how long? Dynamic? Static? Ballistic?

Lately, it seems as though this simple principle has become increasingly difficult to understand. Ask a group of healthcare professionals how to stretch, and you are likely to get varying responses. This is in part due to the fact that stretching is ‘personal’. By that, we mean that each unique individual has different requirements to maximize ‘their’ benefit from stretching. This individualization of routine is largely influenced by age, health, exercise profile, and injury history. A good program will encompass both dynamic (actively moving a joint through the range of motion required for a sport) and static stretching (holding a stretch with no movement). Below, we will give an example of dynamic stretches for runners, followed by running and finishing with static stretching.

Pre-run, a good dynamic routine will incorporate sport-specific movements. The program below targets the major muscles of running. Remember to start slow with small movements, focus on form, and pick up the speed/increase the range of motion as the exercises get easier. A good dynamic warm-up lasts approximately 10 minutes:

Leg Lifts (Swing one leg out to the side and then back across your body in front of your other leg. Repeat 10 times on each side.)
Butt Kicks (While standing tall, walk/jog forward with an exaggerated backswing so that your heels come up towards your glutes. Repeat 10 times on each side.)
Pike Stretch (Get in a “pike” position (hips in the air). Put your right foot behind your left ankle. With your legs straight, press the heel of the left foot down. Release. Repeat 10 times on each side.)
Hacky-Sack (Lift your left leg up, bending the knee so it points out. Try to tap the inside of your left foot with your right hand without bending forward. Repeat 10 times on each side.)
Toy Soldier (Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes. Advance this by adding a skipping motion. Do 10 reps on each side.)
Walking Lunges (Step forward using a long stride, keeping the front knee over or just behind your toes. Lower your body by dropping your back knee toward the ground. Maintain an upright posture and keep your abdominal muscles tight. Repeat 10 times on each side.)

POST-RUN A good static stretching routine will target the major muscles of running including the calves, hamstrings, and hip flexors. For maximum benefit from static stretching, hold each stretch for a minimum of 30 seconds and not more than 2 minutes. Repeat for each side of the body, and complete at least one stretch per muscle group on a consistent basis. This is just one example of a sport-specific routine that we can develop. Our professionals’ knowledge as movement scientists coupled with our understanding of the complexities of the sport, position us uniquely to design, develop, and individualize comprehensive stretching routines.

The article above provided by Plymouth Physical Therapy Specialists