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Amber Hill Physical Therapy Gives Tips to Remain Injury Free


 

Take Advantage of Summer’s Longer Days to

Launch Your Walking or Running Program

 

Frederick, MD…The longer days of summer are a great time to launch a walking or running program.  Both are excellent exercise, with virtually no equipment costs other than a pair of supportive shoes.

“By starting now, you can experience the fresh air and scenic diversity of outdoor exercise, and get into a fitness routine before cold and icy weather strikes,” says Michael Johnston, P.T. with Amber Hill Physical Therapy.  Amber Hill, which is celebrating its 25th year in business, has offices in Frederick, Thurmont, Jefferson and Damascus.

An avid fitness enthusiast, Mr. Johnston offers these tips to minimize the toll walking and running may take on the lower part of the body - especially the feet.

  • Stretch before and after exercising. Stretching is crucial to protecting your body from the rigors of the road.  It also reduces muscle soreness after running, and can improve your athletic performance.  
  • Begin slowly and increase distance and speed gradually over time.
  • The right running surface is key to preventing injuries.  Avoid hard surfaces and too many hills.
  • React to pain immediately; rest and use ice.  Ignoring discomfort only leads to chronic conditions.
  • Treat redness and blisters immediately.
  • Hydrate, hydrate, hydrate - water feeds the joints and muscles, in addition to quenching your thirst.

 

Although walking puts less impact on bones and joints, it provides many of the same health benefits as running:  Both walking and running will:

 

.           Burn calories with each step

.           Strengthen back muscles

.           Increase bone mass

.           Lower blood pressure and cut cholesterol

.           Reduce the risk of heart disease and diabetes

.           Lower stress levels

.           Improve your mood and sense of well-being

 

Vary Your Landscape to Stay Motivated

Location can make a huge difference in keeping you motivated.  Save the treadmill for colder weather and get out and enjoy the many scenic areas and trails that Maryland offers.   Discover new scenic routes by visiting www.mapmyrun.com.  This simple and unique website offers pre-planned routes or allows you to create your own based on location, distance or type of walk or run.

 

Whatever your fitness routine, or if you just enjoy relaxing walks, Amber Hill Physical Therapy’s professionals treat a complete range of orthopedic and sports issues, plus neurological, pediatric and wellness needs, and auto and workman’s compensation injuries.  New patients are typically seen within 24 hours in private treatment rooms.

 Check with your physician before beginning a serious exercise program.Visit Amber Hill’s website at www.amberhillpt.com or http://amberhillphysical therapy.wordpress.com  or visit us on Facebook at http://bit.ly/cSdjSz

 for more information, or call 301-663-1157. 

 Amber Hill’s four clinics are located at: Frederick - 187 Thomas Johnson Dr., Suite 6, 301-663-1157; Thurmont -120 Frederick Road, Suite D, 301-271-9230; Jefferson - 4014J Mountville Road; and Damascus - 9701 New Church St., Suite 3, 301-253-0896.