Good news for runners over 60

by | Jul 10, 2023 | Exercise, Fitness & Rehab | 0 comments

Dr. Lavine’s Program for Runners is a unique path to turn your body into an efficient running machine. It works on each of the four elements needed to increase efficiency, avoid repetitive overuse injuries, and increase speed and endurance.

Brain

Body movement is directed by signals organized in the brain. The brain has to start with a crystal clear internalized picture of optimal body coordination for maximum efficiency and minimum repetitive stress.

Muscles

In addition to the muscles directly responsible for propulsive force, it’s equally important to strengthen and activate the muscles that provide stabilization, postural support, and movement guidance.

Fascia

As your muscles generate force, your fascial system (the connective tissue matrix of tendons and ligaments) has to convey the resulting tensional stresses throughout your body in a balanced, integrated way, without areas of restriction or laxity.

Joints

Your system of joints links each bone in the kinetic chain to the next. Dr. Lavine palpates for restrictions of joint mobility and corrects them to allow for stress-free, efficient movement.

How this program will work for you

Dr. Lavine’s Program for Runners consists of a series of five individual office visits. It’s recommended that you come about once per week for the first four, with the fifth to be scheduled three to four weeks after the fourth.

Here’s the material that’s covered at these visits:

Visit 1

  • review of the challenges you’re facing
  • treatment as needed to speed healing of stressed, injured areas
  • evaluation of standing, walking and running alignment
  • rehab exercises to address managing the forces of vertical landing
  • evaluation and correction of joint play of sacroiliac, lumbar spine, hip joint, knee, tibiofibular joint, ankle joint, joints of the foot

Visit 2

  • noting improvements to date
  • ongoing treatment as needed to speed healing of stressed, injured areas
  • review of standing, walking and running alignment with updating of exercises if needed
  • ongoing evaluation and correction of joint play issues of sacroiliac, lumbar spine, hip joint, ankle joint, subtalar joint, tibiofibular joint, knee
  • evaluation and correction of connective tissue restrictions of lumbar spine, gluteals, piriformis, trochanter area, lateral thigh

Visit 3

  • noting improvements to date
  • ongoing treatment as needed to speed healing of stressed, injured areas
  • evaluation of lateral shift
  • rehab exercises to address issues of lateral shift
  • ongoing evaluation and correction of joint play issues of sacroiliac, lumbar spine, hip joint, ankle joint, subtalar joint, tibiofibular joint, knee
  • ongoing evaluation and correction of connective tissue restrictions of lumbar spine, gluteals, piriformis, trochanter area, lateral thigh

Visit 4

  • noting improvements to date
  • ongoing treatment as needed to speed healing of stressed, injured areas
  • ongoing review of sagittal alignment, lateral shift
  • advanced rehab exercises for sagittal alignment, lateral shift
  • ongoing evaluation and correction of joint play issues of sacroiliac, lumbar spine, hip joint, ankle joint, subtalar joint, tibiofibular joint, knee
  • ongoing evaluation and correction of connective tissue restrictions of lumbar spine, gluteals, piriformis, trochanter area, lateral thigh
  • evaluation of foot alignment and mechanics, use of rotational foot control, intrinsic toe flexors.
  • rehab exercises to address issues of foot alignment and mechanics

(I do not generally recommend custom-cast foot orthotics. But they are useful in some cases. If it seems that they’d benefit you, as someone enrolled in Dr. Lavine’s Program for Runners, you can have a pair made for a special price of only $295.)

Visit 5

  • noting improvements to date
  • ongoing treatment as needed to speed healing of stressed, injured areas
  • general review of all movement principles
  • evaluation and correction of joint play issues of the thoracic and cervical spine and the shoulder girdle
  • ongoing evaluation and correction of joint play issues of sacroiliac, lumbar spine, hip joint, ankle joint, subtalar joint, tibiofibular joint, knee
  • ongoing evaluation and correction of connective tissue restrictions of lumbar spine, gluteals, piriformis, trochanter area, lateral thigh
  • review of your training plan

Beyond

In some cases, runners benefit from additional periodic visits after completing these basic five.

Start your program now

Call Dr. Lavine at 212-400-9663.

Or click here to request an appointment.

Dr. Lavine has been an innovator in the use of movement and touch to promote health since 1981. He practices in New York City and Princeton, NJ.

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