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Run, cool down & stretch

Run, cool down & stretch

Pain after activity is usually from stopping the activity too rapidly.

To fix this transition from running to walking to stretching before completely stopping.

① Cool down after running which is the same as a warm up it's just on the other end of the run.

  • Walk 10+ minutes slowly

② Stretch all major muscle groups, spending extra time on the sore areas. Spend between 10-30 seconds on each position on each side. Repeat 2-3x.

  • Quads

  • Hip Flexors

  • Gastroc/calf

  • Soleus

  • HS

  • Glutes/ Piriformis

  • Low Back

Here’s what to do next

Hi!👋🏻

I’m Dr. Ali 

I help women train for and finish runDisney races when they’ve had an injury.

I knew I wanted to help people from a young age, originally thinking I wanted to be a physician and realizing as a Sophomore in high school that I actually wanted to be a physical therapist. And through the years that has progressed to including a personal trainer and nutrition coach to help my clients reach their running goals after being injured.

Originally from Massachusetts I left to go to college and grad school at Ithaca College where I received my Doctor of Physical Therapy degree (DPT). After working a few years in Massachusetts and Rhode Island in outpatient orthopedic clinics I moved to Las Vegas where I currently work and live with my husband, Royal and our dog, Levi.

When I’m not working you can find me reading Harry Potter, at Disney (or wishing I was), crocheting Amigurumi, or running and walking around my neighborhood.

Dr Ali PT a running injury coach standing on a treadmill wearing a purple shirt