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Up the Stairs

Keep running your heart out. 

Runners’ Recovery
and
Injury Prevention 
Program 
Recovery

IT’S ALL ABOUT THE TISSUES

The goal of a good recovery routine is to keep your tissues

 balanced, healthy, strong, mobile, and free of long lasting inflammation, so they can be ready to take you through your next training.

MYO-FASCIAL STRETCHING

One of the best ways to recovery. These exercises target opening up the fascial bag that surrounds the muscle, creating freedom for the muscle inside to move more leading to better mobility , strength, and health of the muscle tissue. 

BREATHING TECHNIQUES

Breathing techniques ensure that you bring yourself into a rest and digest state of being and out of a state of high energy , flight or fight( which is the state your in when your while running), so that your body can allow your tissues to the blood and oxygen it needs to recover. 

SPINE DECOMPRESSION EXERCISES.

The impact of running can be detrimental to your spine. In the zoom weekly classes learn how to take care of your spine, strengthen the muscles around it, decompress the discs, and work the ligaments with ELDOA spine decompression exercises. Work smarter to prevent injuries such as herniated discs, sciatica, nerve pain and general lower back pain.  

Preventing Injury

TIME WORK SMARTER NOT HARDER

Injury prevention can give you more time running and less time out for injury. 

The best practices start before your run. Set yourself up with a dynamic warmup, work your feet, work for better posture and you’ll be set.

A GOOD WARM UP.

 

The goal of a good warm up is to get your joints primed and ready for action. Good joint health leads to more time running and less time sitting out for injury. In the guided warm up, set yourself up for success with a dynamic warm up that progressively works to bring your heart rate up, get the fluid moving in your joints and works you up to full range of motion so that your body is ready to navigate the run ahead of you.

WORK YOUR FEET.

The forgotten connection to everything above, your whole body. Your feet are the first things to touch the ground and the first things to affect your posture and how you propel yourself through space. They link through, nerves, ligament, tendons and muscles all the way up your body. Having issues in your feet can lead to issues in your posture and how you run all the way up the body. For instance over-pronation ( rolling in on the feet) can lead to other issues such plantar fascitis, it band tightness, lower back pain and much more. Learn avoid these injuries and how to effectively care for, strengthen and effectively use your feet to ADD to the effectiveness of your training. 

BETTER POSTURE= BETTER MOVER= BETTER RUNNER.

In all the elements of this program  and all the exercises and techniques we will have at our finger tips we will always work on your gravity line, the best posture for your body. The more efficiently your body can carry yourself the more efficiently you can move and the more effectively you can run without injury. 

Smile of Victory

TEAM WORK makes the DREAM WORK

Find Your Recovery Program.

Check out each element of the program individually or jump into to one of the packages for the most impact.

Feel how a solid recovery and injury prevention practice can get you to your goal and keep you

 

RUNNING YOUR HEART OUT. 

Setting you up for success for your runs.

- Warm up Routine 

-Recovery Routine

Off site - expand the work

 

- Weekly Zoom Classes

-Consultation 

Laura-13.jpg

Laura is a learning enthusiast at heart, with a particular passion for the body. She is set on providing her clients with tools that will empower them to make the changes in their bodies that they are looking for, to keep moving in a life they love

 

She has a background in anatomy and biomechanics of the body with a goal  of promoting spine health and good posture for living a long good life. Her certifications include Pilates, ELDOA, Myofascial Stretching and FEET-NESS. Click below to learn more.  

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