What do you think about when choosing a physical therapist to work with? Do you go somewhere just because it’s close to your work/home? Is it because your physician just told you to go to a certain place? Do you base it on whether or not they take your insurance? All of these reasons are fine to consider, but there are more important things to factor into your decision.
Do They Listen?
I’m pretty confident in betting that you have come out of an appointment with a medical professional where you didn’t feel heard. At Limitless Performance Physical Therapy we spend an hour with you each session, so we have plenty of time to listen. We want to hear your story and know what your goals are.
Do They Understand Your Sport?
If your physical therapist tells you that running is bad for you or you should stop squatting, then it is time to find a new PT. The goals of an active person are going to be different than an office worker, so work with a PT that can safely get you back to what you want to do. We work with runners, weightlifters, and athletes all the time.
Are You Getting an Individualized Plan?
Every session should be different. Too many times I hear someone say that they were doing the same exercises in every PT session. There should be some type of progression from one session to the next. Also, at Limitless Performance Physical Therapy there are no cookie cutter approaches. Our treatment focus is on what impairments you have, so it is possible for someone to come in with the same type of injury and have a different plan.
Are You Getting Enough Time With a Qualified PT?
If the majority of your sessions consist of riding a bike, laying on a table with heat and stim, some massage, and ice to end, then you aren’t getting the care you need. There’s nothing wrong with these in isolation, but when your treatment is all passive (things being done to you) it is likely that your treatment is missing some major pieces. Your care should also be provided by a physical therapist or physical therapist assistant. No one should be working with you if they do not have some type of credentials that allow them to legally provide care.
If you are wondering if Limitless Performance Physical Therapy is the best fit for you, we offer Free Discovery Visits! This gives you an opportunity to meet us and see the clinic before we get started. We will also get an idea of what is going on and start a plan of how we can help you take care of it.
Give us a call at (607) 425-3369 to get started or click the link below to request a Free Discovery Visit!
One of the first questions we get asked in the initial PT session with us is, “How long will it take for me to get better?”
The short answer is that we don’t have an exact time frame. We are very good at giving clients a small window of how many visits they will need based on our research and experience, but every injury and body is going to heal at different rates.
Time is a major key in injury rehabilitation. It may be frustrating for clients to hear “it is going to take some time,” but it is the truth and we are always transparent about a realistic timeline. We aren’t in the business of quick fixes for one simple reason: they’re too good to be true.
How Long Do Different Injuries Take to Heal?
Most clinicians will tell you that 6-12 weeks is the time frame it takes for injury to heal. This is based on the 3 phases of tissue healing (inflammatory, proliferation, and remodeling). But we always have to take into account other factors that can affect healing, including stress, psychological factors, and diet. Injury recovery is incredibly multifactorial; thus, recovery times can vary greatly from this 6-12 week estimate. To narrow this window we have to account for these factors.
One of the biggest factors (aside from time) in healing injuries is blood flow. This is why we always encourage patients to keep moving if their injury allows it! In general, strains, sprains, and muscular injuries will take the least amount of time to heal, while bone, tendon and cartilage injuries tend to take longer.
For example, a full ACL tear (ligament) will typically take longer to heal than a calf strain (muscle). This timeframe is largely related to the amount of blood flow these structures receive. Muscles receive immense amounts of blood flow, while tendons and ligaments receive less blood, and cartilage receives the least.
Many of the clients we see at Limitless Performance PT are highly active individuals, which we love! But due to their high level of activity, sometimes injury follows as a result of under eating, under recovering, or overuse. We don’t like to take activities away from our clients because we can usually make adjustments to keep client’s active while allowing their injury to heal. However, clients that come in with chronic pain or overuse injuries often are frustrated by the healing process because they don’t want to slow down to allow their injuries to heal. This can lengthen their time in PT, worsen their pain, and extend the necessary time for rehabilitation. While pain is complex and sometimes the cause of pain is uncertain, one thing we are sure of is that recovery and rest is vital to healing!
How Can I Use Time to Help Heal My Injury?
“It’s going to take time.” This is a frustrating response for many athletes to hear post injury, when the only thing on their mind is getting back to the gym or their sport. They don’t want to be kept from their goals of getting stronger, losing weight, or just staying sane by getting out of the house!
When our advice to a client is that they’re going to have to take time off from their sport, Crossfit, or marathon training, many patients brush the advice off and want to just “power through.” Like I said, we can find ways to stay active, but sometimes this can just stall the healing process and keep you out of your sport longer. Listen to your PT when he or she tells you to take time off. Movement is medicine, yes, but the type, amount, and intensity of the activity and movement you’re doing may have to be tweaked during different stages of the healing process.
At Limitless, our therapists strive to not have patients doing 3 PT sessions a week for 6 months. If you’re in PT that long with zero signs of progress, something obviously isn’t working. Our goal is to get you out of PT and back to your normal activities as quickly as possible. We recognize our treatment modalities are a major part of the healing process, but we also understand that time plays perhaps the greatest role. Interested in PT for your injury? Give us a call at (607) 425-3369 or email us at email@example.com to set up an initial evaluation!
Shin splints can be frustrating for new and experienced runners. They are not something that are easy to run through. So what causes shin splints and how do we treat them?
What Are Shin Splints?
Also known as Medial Tibial Stress Syndrome, shin splints present as a pain along the inside of the shin. A slight variation of shin splints will present as pain toward the outer edge of the shin. It happens when one of the muscles that attaches to the shin are overused and pulls away from the bone. This causes tenderness along the shin bone and pain that increases with activity.
Why It Happens
Shin splints develop when too much stress is placed on the muscle that attaches to the shin. The bone itself can become irritated as well. How exactly does this happen? Well it can be for a number of reasons, but typically it is due to poor running form and/or too much running volume. Some faults in running form include overstriding, crossover, and overpronation.
How To Fix It
Rather than only treating the symptoms, the root cause needs to be addressed. As noted previously, most cases are caused by poor running form or too much running volume. It is important to analyze running form and address any faults. Also, we can look at average weekly mileage and make sure that there are not large spikes from week to week. To achieve long term relief and reduce the risk of developing shin splints, these root causes need to be addressed. At Limitless Performance Physical Therapy we do a head to toe assessment, looking at range of motion, strength, balance, and running form.
Exercises for Pain Relief
While you wait to get assessed by a physical therapist, here are some to provide some relief. Remember, these are not a cure, the root cause needs to be addressed for long term relief.
Shin Roll Out
Calf Raise w/ Ball Squeeze
Banded Ankle Dorsiflexion
Stop struggling with running injuries and get the help you need to stay active and pain free. At Limitless Performance Physical Therapy, we don’t take a cookie cutter approach. Each visit is personalized to focus on your needs to get you out of pain and back to your favorite activity!
Give us a call at (607) 425-3369 to get started or click the link here and we will give you a call!
I think we have established that mobility is pretty important, especially for runners. I talk with a lot of runners and most of them say things like “my ankles are so stiff” or “my hips feel so tight”. So if you have said those things, then you aren’t alone.
We decided to put together a list of some of the most important mobility assessments to make sure your joints are moving properly.
Big Toe Mobility
This is one that so many people don’t even know to look at. Your big toe should be able to bend backwards at least 50 degrees for normal gait. If it doesn’t then your foot will have to do weird things like turning outward to get your leg behind you and clear it to swing forward. This is how bunions develop because all that extra sideways torque on the toe will push it inward.
Ankle mobility is also important for getting your leg behind you when running. The knee to wall test is a nice way to check and see if you have enough range of motion and a visual way to track your progress.
Hip Extension Mobility
We keep talking about getting your leg behind you (hip extension), well this test checks to see if you have enough mobility at your hip for that task. If you don’t have the proper range of motion for hip extension, then your low back will have to make it up. Putting load on the back like that is one of the common causes of back pain when running.
Don’t continue to struggle with running injuries. At Limitless Performance Physical Therapy, we do a head to toe assessment to find out what limitations you have and customize a plan to address them. We help get you back to what you love most - running!
Give us a call at (607) 425-3369 to get started or click the link here and we will give you a call!
The shoulder is a very complex region. There are so many different muscles and structures squeezed into a tiny region. We don’t have a lot of room for error when it comes to keeping the shoulder mobile and strong.
We’re going to show you 3 exercises to help with your shoulder pain. These can help with all kinds of cranky shoulders, including rotator cuff injuries, biceps tendinitis, and shoulder impingement. So let’s get into it!
1. Prayer Stretch
2. Cross Body Stretch
3. External Rotation Isometric
If you are ready to do something about your shoulder pain, then reach out to us!
We’ve all heard someone say that deadlifts are bad for your back. Which is funny because they are actually one of the exercises used for low back pain rehab. This is just one of the many exercises labeled as a “bad exercise”. Also see upright rows, knee extension, or any “knee over toe” exercise. The same thing goes for running, it’s not bad for your knees (honestly it can be good for your knees).
None of these exercises are bad. Now that’s not to say that any of these exercises are mandatory. There could be some other exercises that you could use to achieve the same goal, but the point I am trying to make is that if you love to deadlift, you should be able to do it without hurting yourself. That is if you have the proper guidance.
Most exercise related injuries are because of one thing:
Stress is not always a bad thing. Lifting weights puts stress on our muscles. The cool thing about the human body is that it adapts to stress. The whole point of weightlifting is for the body to say “hey if we increase the size of this muscle, we can lift this weight easier.”
However, our body can only handle a certain amount of stress before it becomes too much. If you quickly increase the workload of an exercise, then you could be overloading the muscle and not allow it to adapt. Hence, you get a strain or sprain.
We can also look at things that affect your recovery from stress. Like getting the recommended 7-9 hours of sleep a night or eating enough to support your caloric expenditure. But there is enough to talk about that can be another blog post.
How Important is Form?
The answer may surprise you. It’s actually not as important as you may think. For example, some people create a fear around deadlifting with a rounded back. As long as the rounding is not excessive or the back does not move much while performing the lift, most people will be perfectly fine to lift this way. If you deadlift this way and work up in weight over time, your body can adapt and get stronger.
Some people will be sensitive to a rounded back posture, but others may be sensitive to whatever someone determined to be “good form.” It’s not a black and white thing. There can be some variation from person to person and you just have to find out what works best for the individual.
In general there is no such thing as a bad exercise. The human body can adapt to stress as long as it is not a sudden change and you ease into something. Start with the basic recommendations for form in an exercise and make slight adjustments as needed.
If you are having pain while exercising and are spinning your wheels trying to fix it, then it’s time to reach out to us! Click the link below to claim a Free Discovery Visit and we can talk about what is going, what you have tried, and what your goals are.
Nothing puts a damper on golfers like low back pain. With the repetitive motion of the golf swing, it is no surprise that back pain is common in golf. Luckily it is rarely a serious issue and, as physical therapists, we can help treat it!
Main Causes of Low Back Pain in Golf
It’s all in the hips. One reason that you may get an achey back is from poor hip mobility. Meaning that if your hips are not rotating properly, it will put more stress on the low back.
Another reason is poor mobility at the upper back and shoulders. Some of the rotation in your swing also needs to come from the upper back rotating. Our upper back is better at rotating than our lower back.
Lastly, core weakness could be an issue. We are putting the demand for a lot of forces to transfer from the hips up into the shoulder to swing that club. That means the core needs to be strong and stable.
3 Exercises to Help
1. Thoracic Rotation - Thread the Needle
2. Standing Hip Internal Rotation Dynamic Stretch
3. Bird Dog
Still Having Lower Back Pain?
Don’t continue to struggle with back pain. At Limitless Performance Physical Therapy, we offer free consultations to help you make the best possible decision about how to eliminate back pain for good and get back to the things you love, pain free. Click the link below to claim your free consultation now!
Upper back mobility is often overlooked as a solution to low back or shoulder pain. The upper back is called the thoracic spine and it sets the foundation for our shoulder to move from. Additionally, if it isn't moving properly, then the lower back will pick up the slack (not a good thing).
There are two main ranges of motion we lose. Thoracic extension (bending backwards) and rotation. We are going to focus on improving rotation here.
Assessing Thoracic Rotation
First we have to assess if you are lacking rotation. Try the test below and see if you are rotation on one side or both.
Improving Thoracic Rotation
If you find that you are missing some rotation. Then do this rockback rotation exercise to work on improving it.
Don't continue to struggle with back or shoulder pain. At Limitless Performance Physical Therapy, we offer free consultations to help you make the best possible decision about how to get back to the things you love, pain free. Click the link below to claim your free consultation now!
Knee pain can plague your workouts. Whether you are a runner, weightlifter, or athlete, there’s a strong chance that you have dealt with some achey knees at some point. It is a very common issue and it’s also very avoidable.
A lot of times people have limited mobility, which causes excess stress on the knees. Try these simple mobility exercises to work on reducing your knee pain.
1. Couch Stretch
Try this couch stretch for 1-2 minutes on each side and try to work your torso to be more vertical without hyper-extending your low back.
2. Knee Gapping
This knee gapping technique can help to take pressure off your joint.
3. Contract Relax Hamstring Stretch
This is a twist on a typical hamstring stretch. Drive the leg into the doorway or rig for 5 seconds, then relax for 5 seconds. Repeat this about 5 times and try to inch closer to the wall each time.
Don’t continue to struggle with knee pain. At Limitless Performance Physical Therapy, we offer free consultations to help you make the best possible decision about how to eliminate knee pain for good and get back to the things you love, pain free. Click the link below to claim your free consultation now!
The internet is an amazing resource. How else would I be surviving early parenthood right now? (Kudos to those of you who were parents before the internet was a thing). The problem is that there is so much information out there that it can be difficult to find the answers you are looking for. The answers to relieve your low back pain that you have been suffering with.
I always ask my clients what they have tried so far and one of the most common things I hear is:
“I watched a lot of YouTube videos.”
“Did those videos help you?”
“Eh, not really.”
Here are a few reasons why watching rehab videos on YouTube won’t fix your back pain.
There’s one thing that a YouTube or Google search can’t really take into account: you as an individual. Every case of low back pain is different. What bothers one person won’t necessarily bother another person. Pain triggers can be vastly different for everyone. One major key to relieving back pain is identifying and removing painful triggers.
The Type of Injury
There are many reasons why you could have back pain and they will all require a slightly different approach. If you go on YouTube and search “exercises for low back pain”, you will end up with generic exercises that promise you “instant relief” but oftentimes include ones that will make your back pain worse.
Here at Limitless Performance Physical Therapy, we determine which activities and movements are contributing to your back pain and try to avoid them in the short term while things heal. (Don’t worry, later on we reintroduce them!) We will also work with you to determine the best exercises that work for you.
The Dosage is Wrong
Usually one of two things happens when you look up exercises online. One is that there is no guidance at all on how many sets or reps to do and you are completely lost on what to do. The other scenario is they give clear guidelines on how much to do, but it is either too much and it flares things up or it’s not enough and does nothing for your pain. We work with you to determine how much to do and how frequently you should do it.
If your back pain is keeping you from staying active or affects your quality of life and you want help taking care of it for good, then click the link below to request a FREE Phone Consultation so we can get to the bottom of your low back pain!
What is the best foot strike for preventing injuries and improving your performance? The truth is that in most cases this will be slightly different for everyone. Runners come in all different shapes and sizes. Race events will make a difference also. A sprinter will have a different foot strike than a marathon runner. This article will focus mainly on those that run mid to longer distances.
Some runners are actually able to heel strike with no issues. Others land with more of a forefoot strike. We don’t try to force one foot strike pattern on everyone, but we have some general guidelines.
There are generally 3 regions of the foot that we can hit the ground with, each of them have their own extremes of where you can land within each range. Working from the back to the front these regions are the heel, midfoot, and forefoot. Each foot strike pattern generates different forces and stresses different structures of the foot and lower leg.
If you are a heel striker and are not getting injured, then you likely have nothing to worry about. But if you heel strike and get shin splints or heel pain, then you will want to think about changing your striking pattern.
On the other end of the spectrum, running on your forefoot will place a lot of strain on your calf and achilles. We usually advise people to use more of a midfoot strike because it decreases the contact time with the ground and helps with foot turnover. Effectively it allows you to make contact with the ground without falling on your face, but keeps you moving forward efficiently.
Overstriding is when you let your leg get too far out in front of you, which typically results in a heavy heel strike. It was thought that to run faster it would be helpful to get the foot out in front of you and kind of pull yourself forward. What actually happens is that you basically put on the brake every time your foot hits the ground. How do you remedy this?
Increase your cadence. That means take more steps per minute. It seems like it would make you slower, but it’s all about decreasing the amount of time the foot is in contact with the ground. You want to land with the foot directly underneath you as well. This will take stress off the shin bone, decreasing the risk of shin splints and other injuries.
Do What is Comfortable
The goal is to limit injuries and prevent pain, but we don’t want you to force something that does not feel natural. Sometimes that is worse. If you go from one extreme to the other, like switch from a heel strike to a forefoot strike, then it could overload your Achilles tendon. Make small tweaks to your form and experiment with what seems to work.
If you are a runner and you’d like to learn about the most common causes of running injuries and how to prevent them from occurring during your runs (for FREE), you can request a free consultation with a running-expert physical therapist by clicking the link below.
We only progress as well as we recover. You can put the work into your training and still not make progress if you aren’t accounting for factors that aid recovery. It’s also important to know the right things to do for proper recovery that will help you make gains and reduce your risk of injury.
Things like foam rolling, stretching, and getting a massage are too heavily weighted when people talk about recovery. Don’t get me wrong, they are all good things to include, but foam rolling your quads for 15 minutes isn’t going to magically heal your knee that’s beat up because your leg day volume is too high.
1. Load Management
The conversation about recovery starts with what your workload looks like in the gym. Are you maxing out every other week? Are you doing way too many sets in a week? Are you doing a lot of other types of training alongside your main workouts?
You have to push the limits a bit to make progress, but you also need to know when to back off. Training should be cyclical, with an increase in intensity and volume over time, followed by a week with a big drop in volume. This, in other words, is a deload week. After that, start a little higher than your previous starting point and work your way back up again.
2. Take Rest Days
This goes along with load management, but I thought it was important enough to include it as its own point. We see too many people on the internet brag about how they haven’t taken a rest day in “X months”. That’s a sure fire way to get burnt out and injured.
Your rest days will help you refresh and hit your next training session with more intensity. Many people make great progress on 3 or 4 day splits.
This is probably the most widely recommended by people that actually know a thing or two about recovery, but that’s exactly why it needs to be on this list. Lack of sleep will hinder recovery and leave you feeling gassed. Also, when we are asleep is when our muscles recover the most. Get the recommended 7-9 hours of sleep a night and let your body do it’s work.
One of the most important things is to make sure you are eating enough protein to support muscle growth and recovery. Also, your nutritional needs and stage of training will coincide. If you are looking to lose weight, then your calories will need to be lower along with your training volume. This will help preserve muscle without getting injured.
If you are looking to gain muscle mass, then your calories will need to be higher along with increasing your training volume. Remember what we mentioned above about cycling your volume though.
There is a lot more information that goes into nutrition for performance, but that is kind of out of our scope of practice. If you want more specific information about nutrition, then find a registered dietician or nutritionist.
Obviously things like stretching and massage are not useless. Depending on your sport, you need to have a certain amount of range of motion that you can tap into. But haphazardly stretching your hamstrings or back muscles are not going to prevent injuries and, in some cases, it can actually leave you more at risk for injury.
If you have a history of getting injured or feel like you're stuck, then give us a call at (607) 425-3369 or send us an email at firstname.lastname@example.org.
In the meantime, try incorporating these tips into your daily life and share this with your training buddies!
You get your shoes on and set out for your run. Everything feels good, but when you get about 10 minutes into the run it happens again...
That nagging pain in your low back.
Low back pain is a frustrating issue that affects many runners. Exercise is one of the best cures for low back pain, but that doesn’t mean that healthy and active individuals aren’t susceptible to injuries. In this article, we will go over a few common reasons for developing back pain from running.
Improving pelvic control is one the most important things you can do to improve your running performance and reduce the risk of injuries. The most common fault people have is an anterior pelvic tilt. An anterior tilt of the pelvis creates a sharper curve and more compression at the low back. Running by its nature is repetitive, so it will amplify the pain with every step.
The other issue with an anterior pelvic tilt is that the glutes are lengthened which reduces your ability to call upon them. This makes other muscles work harder to bring the leg behind you, like the hamstring or low back muscles. These muscles are not built for this job and can quickly fatigue and become painful or tight.
Fixing this issue can come down to improving core stability to tilt the pelvis into a more neutral position. When we say stability, we mean exercises like planks. Not exercises that require movement of the spine or pelvis, such as crunches or sit ups.
We mentioned how the glutes can be put into a poor position because of the anterior pelvic tilt. If your pelvis is in a good position, but your glutes are just plain weak, then you will run into a similar issue here. The low back or hamstrings will take over the job of extending the hip, causing overuse.
Improve your glute strength with exercises like bridges or single leg deadlifts.
Having tight hip flexors can overlap with the first issue of anterior pelvic tilt. Maybe when you stand still your pelvis is in a good position. But when you bring your leg behind you it dumps forward. This could be because your hip flexors have difficulty lengthening.
Stretching your hip flexors the right way could be the key to improving your back pain. The video below has a great description of how to properly execute one hip flexor stretch.
Don’t Ignore Low Back Pain
The earlier you get it checked out, the more quickly it can be fixed. Take the guesswork out of fixing your back pain. Let us take a look at it and determine what the cause of your back pain is. Click the link below to claim a FREE Discovery Visit!
Whether you train for bodybuilding, powerlifting, a sport, or just for fun, chances are you have developed some kind of injury in the past. But don’t let that keep you out of the gym. We don’t want to make things worse, but there are ways to train without aggravating your injury.
Lower the Weight
Sometimes pain can set in if the weight you are trying to lift is too heavy. It could be that you're compromising your form or your body just isn’t ready to handle those higher weights at the moment. Drop the weight and see if it reduces or eliminates your pain.
Modify the Range of Motion
Having shoulder pain with bench press? Do a floor press. Is your hip pinching with deep squats? Do some box squats. Training within a pain free range of motion is a great strategy because you will still get some benefits of the exercise. As the injury improves, then look at adding in more range of motion until you get back to the full movement.
Change the Movement
If modifying the movement does not work, change the exercise. If your back hurts when back squatting, then try a front squat. If your shoulder hurts when overhead pressing, try an incline press. Assess alternative exercises and see if it’s more comfortable. Just make sure that you're using good form with the new exercise.
Get Help Sooner Than Later
Some of the people that finally come in to see us wait until the injury gets worse, but the problem is that the recovery process will typically take longer. Also, don’t let it get to the point where it prevents you from training altogether. Getting help sooner will get you back to exercising pain free more quickly, so that you can keep working towards your goals! We can give you guidance on how to implement these tips for training around injuries and get you where you want to be faster than you likely would on your own.
If you have been struggling with an injury and want to find out if we can help you, then we can do it for free with one of our discovery visits. We want to make sure that you will benefit from our services before you spend a dime. These visits are very limited, so click the button below to request yours now!
There should be no doubt that strength training can be beneficial in improving running performance and reducing your risk of injury. But, many people do not know where to start. What are the best exercises to do for runners? Here are some of our favorites.
Your calves and achilles tendon can take a beating from pushing off with every step, so calf raises can build some resilience against achilles tendonitis, calf strains, and even plantar fasciitis.
Improve your calf raises by elevating your toes. This will allow your heels to drop lower and get a stretch at the bottom, working the full range of motion of the calves.
The glutes are the bigger engine that helps us to propel ourselves forward. Being able to get our leg further behind us will improve efficiency because it will allow you to use more momentum to swing your leg forward. Letting momentum bring your leg forward will also take a lot of stress off your hip flexors.
Keep the feet planted a hips width apart, have your shins vertical at the top of the movement, and drive the knees out to the side a bit.
Rear Foot Elevated Split Squat (RFESS)
Lunge (or split squat) variations are one of our go to recommendations for runners. You get the benefits of glute and quad strengthening and single leg stability. It also works on mobility of the trailing leg, since elevating it will increase the demand for hip extension mobility.
You should maintain a neutral arch in the spine, avoiding overextending. It is okay to let the trunk lean forward some. Keep the knee tracking over the 2nd toe.
Single Leg Deadlift
Another one of my favorite single leg exercises is the single leg deadlift. This works primarily on glute strength and single leg stability. It can also help with some active hamstring mobility if done properly.
The shin should stay pretty vertical and the hips should travel back. I prefer to place one weight in the opposite hand, but you could also do the other hand or both hands at the same time.
Specific core training is a good thing to add in, but we do not need to do a ton of isolated exercises. Many people don’t realize that doing things like single leg deadlifts and squats also train the core. But, for runners I like to throw in the dead bug exercise. It requires you to move the arms and legs reciprocally (opposite arm and leg), just like when walking and running.
Key points to focus on are not allowing the low back to arch, it should stay pretty flat to the floor.
Try these exercises out and let us know how they feel. If you have any questions, then email us at email@example.com or give us a call at (607) 425-3369.
If you want more tips on running pain free, then check out our free “7 Guidelines for Running Pain Free”! Just click the link below.