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Spiro Physical Therapy

2 Slow 4 Boston Runners – 

My name is Kathryn Proctor. I am a Physical Therapist with a heart for all things endurance!  I have had the opportunity to work with athletes of all levels with goals varying from completion to podium. My PT experience, athletic experience, orthopedic clinic residency, and doctoral degree in Physical Therapy come together to create an effective and efficient approach to managing injuries in endurance athletes. During my 14 years of clinical practice, I have treated in Washington DC, Boulder CO and now I have returned home to SC. I recently opened up Spiro Physical Therapy, a private practice clinic in Mauldin SC.  Being “new” to the area, I am slowly working my way into the endurance community by being both a participant and a volunteer in the incredible local races of the upstate!

I am excited to be helping out at 2 Slow 4 Boston! My goal is to offer whatever physiological support you may need. This is a tough race, a long race and a fun race. Come find me with any questions, concerns, needs that you may have before or after the race.  The list of treatments that I will offer include but are not limited to:

  1. Kinesiotaping
  2. Instrumented soft tissue massage (Gaston techniques)
  3. Myofascial Release
  4. Trigger point release therapy
  5. Tools for independent soft tissue work: foam roller, tennis ball, peanut, stick
  6. Education and direction on stretching/warm-up techniques
  7. Education and direction on pre race and recovery exercises
  8. On-site injury assessment

Feel free to reach out prior to the race if you have any questions or concerns.  I look forward to seeing you there!

Sincerely,

Kathryn Proctor, DPT, OCS, CLT
spiro-pt.com
kproctor@spiro-pt.com

Mobility is the key to appropriate muscle activation

As runners we tend to have minimal interest in taking the time for mobility. When we have the time to move, we want to run. I hear you. But I challenge you to change your perspective. Think of mobility work as the foundation for a good run and the reward when the run is complete. It will protect your system, build resilience and make you a more efficient runner. It doesn’t take much. Perform 5 min of the exercises below before and after your run. Vary it up. You will see and feel the difference and your body will  thank you!

Hip opening series

Half kneeling with knee on comfortable surface

  1. Shift weight forward onto front knee while bringing arms up overhead – fingers clasped and elbows straight. Bring weight back to neutral while bringing arms down
  2. Bring foot out to 45 degrees to the side. Shift weight from knee-down leg to foot-down leg while rotating trunk in the opposite direction. Elbows straight
  3. Bring leg straight out to the side – 90 deg from front – inside of foot is on the floor. Arms are out front – elbows straight.  Send hips back as if doing a mini squat, then back up. Squeeze gluts on the return to get good stretch in front of hip.

Standing thread the needle series

Standing with hands on wall

  1. Reach one arm along the wall in front of the body towards the opposite side – creating trunk rotation. Keep arm at shoulder level
  2. Same as A, but bring arm down towards opposite hip while bringing across body
  3. Same as A, but bring arm up above head level while bringing across body

Drop lunge with chest opening 

Alternating legs dropping into a comfortable lunge.  Throughout, hands behind your head, elbows pulled apart to open up chest

Elevated plank cross body core

On elevated surface (back of chair, car, table) come into a plank position. Bring one knee up crossing body towards opposite elbow. Be intentional about engaging core. Alternate sideshead, elbows pulled apart to open up chest

Pike Plank Heel Raise Series

On elevated surface (back of chair, car, table) come into a plank position. Bring one knee Hands on the ground or on an elevated position – depending on your flexibility and core strength. 
Begin with a pike – hold 5 seconds – perform 5 heel raises in the pike position – transition to a plank – hold 5 seconds – perform 5 heel raises in the plank position.
Return to pike position and repeat series