Hello! Please find this page as a resource and guide to help you be Ready 2 Perform on race day! Included are our new Couch 2 5K Program to assist with training, and a number of other Videos and E-Books that highlight different topics that may be beneficial with running and reducing the risk of injuries.
It's time to run, families! Escape Through the Cape.
RAISE THE BAR WITH US
HOW 2 RUN
Dr. Ashley goes through a number of tips and exercises to help with your mechanics and form for running. These small changes can lead to improved running and making sure your body is moving efficiently. In this video she discusses and highlights body positioning and step or stride length!
COUCH 2 5K PROGRAM
First time running or need some help getting you ready for race day? We have you covered! This program is designed for novice runners with goals include:
- Helping you to achieve completing a 5K run
- Introduce you to cross training for runners
- Increase your independence in your personal fitness
- Progressive training in both volume and intensity to help you achieve your goals
Check out these free resources and educational material.
WHEN SHOULD I SEND MY ATHLETE TO PHYSICAL THERAPY?
You should consider consulting a physical therapist for yourself or your youth athlete when the individual is experiencing pain, swelling, or decreased/painful movement. All of these items can then lead to a decrease in normal ability to perform daily activities or sport participation. Not only do PTs treat injury but they are movement specialists and can help determine areas of your body that may be limiting your performance. Here are some instances to consider consulting a PT:
- A new injury that occurred during an activity, often a sprain or strain
- A pain that has developed over time with no specific incident and causes discomfort during or after activity
- A constant reoccurrence of a minor injury that only slightly limits participation (ie. reoccurring ankle sprains)
- Concussion or head injury with lingering symptoms
- Post-operative care
- Inability to feel recovered after a series of practices or games
- Flexibility limiting every day activities or performance
- Seeking a movement assessment to learn areas of limitation that may contribute to future injury
WHEN SHOULD I SKIP THE PT AND GO STRAIGHT TO MY DOCTOR?
- Suspected bone injury (break or fracture)
- New concussion, seek care from your MD first
- Experiencing extremely high levels of pain that may need medical intervention
BE READY 2 PERFORM!
Rehab 2 Perform is a Fitness Focused Physical Therapy & Sports Rehab Company with 7 locations in Maryland., and 1 in Virginia. Including Annapolis and Gambrills!
Through an Evidence Based and Modern Approach to Physical Therapy, R2P serves the Active Adult, Competitive Athlete, and those looking to be more Active by focusing on movement, functionality, and not necessarily on pain. We will have you Ready 2 Perform!
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Tips, Tricks, Exercises, Nutrition & a Behind the Scenes look of our brand of Physical Therapy!