A Dynamic Routine Stretching

By Andrew Heideman, MPT, ATC, PES

A Dynamic Routine Stretching 

By: Andrew Heideman, MPT, ATC, PES


Stretching is a frequently used tool in orthopedics, dynamic and static stretching. It should not just be done before and after a workout, but at different periods throughout exercises. Research shows that as much as an hour of stretching may be needed to have the effects last for more than an hour during exercise.

Here in this article are 6 stretching exercises that will not only make your running more effective, but keep you safe.


Stretching for Runners

A Dynamic Stretching Routine



Dynamic Stretching

Most dynamic stretching routines will focus on movements that mimic the sport that you are about to participate in. You will move your joints through their full range of motion. This can help improve heart rate and blood flow to help you run efficiently and safely.

Static Stretching

Static stretching routines involve moving a muscle through its full range of motion, and holding it there for at least 30 seconds. This form of stretching should only be done after a warm up or athletic activity to help prevent injury.

JOI Rehab has several experiences therapists and athletic trainers who work with runners. They utilize modalities such as The Graston Technique, Medical Laser, Medical Massage and more to keep you in the sport that you love.  There is no need to live in pain related to running. Come in and see us!

If you are interested in scheduling an appointment at JOI Rehab for physical therapy please click the banner below or call 904-JOI-2000.


Where is Telemedicine frequently used?

All JOI Physicians, Physical Therapists and Occupational Therapists now offer Telemedicine services for virtual visits from the convenience of your home. If you feel that it is best to stay in your own home during this time, we can still provide orthopaedic Telehealth services for you. Through the download of the free Zoom app on the your phone, tablet or laptop. Our physicians and Telehealth for Physical Therapy can evaluate you and provide the care you need.

JOI Fracture and Injury Care

JOI Physicians are currently offering ASAP Fracture care. Make an appointment by calling (904)JOI-2000. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury. To learn more about this service, read this article about fracture and injury care.


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