Valley Spine & Sport

05/25/2026

Strength training reduces injury risk

“Improving strength (glutes/core/stability) is a key factor in lowering injury rates.”
→ Consistently recommended across injury-prevention research.

Follow these tips and copy these exercises to stay running strong and pain-free.

05/21/2026

Gym Rat Tip Thursday:

Your old injury is your next injury waiting to happen.

Research consistently shows prior injury = higher future risk.

If it never fully resolved, it will come back under load.

Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC5954586/

05/18/2026

Running tip Monday:

Poor foot-strike awareness = higher injury rates

“Runners who don’t know their foot strike pattern have the highest injury rates.”
→ Likely tied to poor proprioception and mechanics.

Unsplash photos by: Mathias Reding | via hookle.app

05/14/2026

Most injuries don’t require you to stop lifting.

They require modification:
• Load
• Volume
• Exercise selection

Rest isn’t always the answer—smart training is.

Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC5954586/

05/11/2026

Running tip Monday:

Old shoes increase injury risk

“Using the same running shoes for 4–6 months is associated with higher injury risk.”
→ Likely due to midsole breakdown and altered mechanics.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4338213/

05/07/2026

Gym Rat Tip Thursday:

Low back. Shoulders. Hips.
Guess where most gym injuries happen?

These areas take the most load across the most lifts.

If you lift regularly, you need to actively maintain them.

Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC5954586/

05/04/2026

Running tip Monday:

“Running >40 miles/week is associated with increased injury risk (especially in men).”
→ Volume still matters when it gets high enough.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4338213/

04/30/2026

Gym Rat Tip Thursday:

Most lifting injuries don’t happen on max day.

Your 5th set is often riskier than your heaviest set.

They happen during normal training sessions:
• Fatigue
• Volume
• Repetition

Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC5954586/

04/27/2026

Running tip Monday:

“Large spikes in a single run distance can increase injury risk by up to 128%.”
→ It’s not weekly mileage—it’s the sudden overload in one session.

https://www.reddit.com/r/AdvancedRunning/comments/1lwzrwd/research_over_10_increase_in_singlesession/?utm_source=chatgpt.com

04/25/2026

Today Valley Spine & Sport is 14 years old! 🎉 Thank you to everyone who has ever referred a friend or family member. This has been possible because of your trust. Thank you!

04/24/2026

Neck Pain: Do You Suffer?

Neck pain can make even the simplest tasks feel challenging, but understanding the root cause can guide effective solutions. Taking proactive steps today could significantly improve how you move and feel.

Have you found any methods that help relieve neck tension? Let's share thoughts below! Check out our website for the full blog post on neck pain.

Unsplash photos by: Sasun Bughdaryan | via hookle.app