Results Therapy and Fitness offers exercise classes and programs; personal training; along with physical therapy and rehabilitation.
Monday-Thursday 5:30 am - 9 pm
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Prevention & Therapy
- Physical Therapy and Rehab
- ACL Injury Prevention
- Running Injuries Prevention
- Return to Play Safely Program
- Runners Exercise Tips
Enhance Your Performance
Doug Lentz uses DartFish technology to record sprinting.
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Enhance Your Performance
- Golf Performance
- Speed, Agility and Quickness Class
- Sports-Specific Training
- Use of innovative, digital technology - DartFish
- Youth Training
- Fitness for Older Adults- Silversneakers®
Get Fit. Get Moving
We offer fun exercises for all physical levels.
Running Injuries Prevention: Tibialis Posterior and Iliotibial Band Exercises
Walk on your heels, toes pointed out. Start with 1 minute.
Stand a few inches from the wall. Bend your knees toward the wall, return to upright, bend your knees to the left toward the wall. Feel the left foot roll out (supinate) and the right foot roll in (pronate). Repeat to the right. Start with 3 reps.
Single Leg Knee Reaches (A balance exercise)
Stand on your right foot about arm’s length from the wall. Bend left knee 90 degrees so it is parallel to the floor. Bring your left knee forward toward the wall. Bring it back. Bring it forward again but slightly to the left. Return to neutral, now reach your knee out to the right. Repeat 3 reps in each direction with both legs.
Dynamic Calf and ITB Stretch
Hold on to the wall at arm’s length. Stand on your right foot, left knee bent to 90 degrees. Lean forward like a typical calf stretch. Then lean to the left to cause pronation like initial stance in running. Then lean to the right while crossing the left knee to the right causing supination as in toe off. Repeat 3 reps in each direction with both legs.
Dynamic Hip Stretch
To feel a stretch on the outside of the involved hip, lift or hike the uninvolved hip above the standing hip. Repeat 3 reps.
Stand and bend your toes under like trying to pick up a pencil. Alternate feet for 60 reps.
Get Your Kicks
Stand on one foot. Lift the other foot out to the side 10 reps. Then lift it forward 10 reps. Then lift it back 10 reps. Then lift it across your body in front of standing leg 10 reps. Repeat with the other leg. As 10 reps of all four planes gets easy, use resistive tubing to add challenge.
Learn how to prevent common running injuries.
Common Running Injuries
Pain is located on the bottom of the foot underneath the heel, and is characterized by stiffness and pain with the first few steps, or after prolonged standing or walking. It is caused by irritation of the plantar fascia, which is a dense fibrous tissue, that runs from the underside of the heel to the front of the foot.
Pain is located on the back of the heel/ankle, and is characterized by sharp pain and stiffness in the morning, or after vigorous activity. It is caused by irritation of the Achilles tendon, which attaches the calf muscle to the heel.
Pain is located in the front of the lower leg, and is aggravated by prolonged walking or running. It is typically an overuse or chronic injury. Low-impact conditioning and cross-training can help reduce the incidence of shin splints.
Iliotibial Band Syndrome
Pain is located on the outside of the knee, and is described as burning or tightness. Symptoms usually develop during the run and improve with rest. The IT band is a thick fibrous band of tissue, which runs down the outside of the thigh, from the hip to the knee. ITBS is caused by irritation of the ITB as it moves during flexion and extension of the knee.
Patella Femoral Pain Syndrome
Pain is located in the front of the knee, sometimes “underneath” the kneecap. There are multiple causes of PFPS, but it is typically related to improper tracking of the kneecap (patella), as it glides up and down during knee flexion and extension.
Tips to Prevent Injuries
Start with a warm up of 5 – 10 minutes, which can include a brisk walk or a slow jog.
Do not increase your speed or mileage too quickly. A good rule is to not progress your mileage more than 5% – 10 % per week.
Your body needs time to rest and recover. Plan on 3 – 4 quality training runs per week. Supplement quality runs with low-impact cross-training and a core strengthening program.
A 10 – 15 minute cool down after exercise is important. Cool down should include slow jogging or walking followed by a well-defined stretching program. Plan to stretch your calf (with both the knee straight and the knee bent), your hamstrings, quadriceps, hip flexors, IT band, and hip abductors.
Improve Running Form
Have your gait analyzed by a running specialist to identify form flaws and make corrections.
Physical Therapy can address a wide range of running and other sports injuries. If you experience any pain while running, ask your doctor to refer you to Physical Therapy.