Running Injuries Seminar - Recap

Last night we had a great opportunity to partner with Appalachian Physical Therapy in Harrisonburg, VA (they also have an office in Broadway, VA) for a presentation on Running Injuries, aptly named: Running Into Frequent Injuries?

During the discussion, Adam and Bill of Appalachian PT thoroughly covered:

  • Early detection and prevention of common injuries
  • Optimal recovery and rehab
  • Stretching
  • True core stability

Additionally, Erik, our Footwear manager discussed the importance of properly fitting shoes and the key differences between shoes.

We hope to repeat this seminar in the future, but until then, here's a high level overview...

Each year up to 50% of runners report an injury and most are due to overuse and/or abuse.

Running injuries appear in many forms:

  • Joint pain in the hip, knee, foot, and ankle
  • Patellofemoral pain
  • Meniscal tears
  • Ligament sprains and tears
  • Muscle strains and tears
  • Bursitis and tendinitis
  • Stress fracture
  • Shin splints
  • Plantar fasciitis
  • Achilles tendinitis/rupture
  • Iliotibial band syndrome
  • Groin strain
  • Lower back pain

Why Do Injuries Occur?

Lots of reasons for this, but most problems arise when the high demands of running overloads tissues. 

Pre-existing, unresolved problem: this is the most common factor behind injuries. Joints and soft tissues that were not moving ideally from the start become more problematic when faced with the demands of running.

Inappropriate training and dosing: a sudden increase in activity can easily overload tissues, especially if they were already compromised in any way.

External factors: shoe wear, composition of running surface, turns, hills, wet surface, etc.

What Can Be Done?

Early identification of and attention to faulty movement patterns before they damage the neuro/myofascial/skeletal/internal organ components of the trunk and extremities is essential to injury prevention. A skilled, comprehensive assessment that considers the body as a whole, interrelated system, integrated in movement and function can go a long way in stopping the advancement of problems, or prevent them from happening in the first place!

Proper shoes is also a great first place to start. Far to many people are wearing shoes because they like the color or they are trendy, when in fact, they need a totally different type of shoe to address the shape of their foot.

Visiting a Physical Therapist is also a must. As we learned from the discussion, in most cases you don't need a referral to see a PT, but it is always best to check with your insurance company. (Appalachian Physical Therapy is glad to help you out!)

We hope to hold many more educational seminars like this one in the future. Knowing how to care for your body, makes it much easier to have a happy body!

Adam at the start of his presentation.

Adam at the start of his presentation.

Adam, with his awesome volunteer, Leslie, showing us how to locate weak areas in our body. 

Adam, with his awesome volunteer, Leslie, showing us how to locate weak areas in our body. 

Erik sharing a surprising fact - more often than not, runners are wearing the wrong shoe size! 

Erik sharing a surprising fact - more often than not, runners are wearing the wrong shoe size! 

Harrisonburg's Bike Month List of Events!

Sunday, May 7: Ice Cream Ride


  • One of our most popular events! Bring the whole family for an easy, casual ride around town!
  • When the ride is done, stay and enjoy ice cream with us!
  • Meet at Kline’s Dairy Bar on E. Wolfe St. at 2:00 PM

Wednesday, May 10: Bike to School Day


    • Join kids all over America and ride your bike to school today!
    • Parents: join together with your neighbors and friends to form bike trains—adults in the front and back, and kids ride in the middle—a fun and healthy way to get to school!
    • Contact Matt Hassman at or for more information!


Wednesday, May 17: Ride of Silence


  • The Ride of Silence will begin in North America and roll across the globe, beginning at 7:00 PM in every time zone. Cyclists will take to the roads in a silent procession to honor cyclists who have been killed or injured while cycling on public roadways.
  • Although cyclists have a legal right to share the road with motorists, the motoring public often isn’t aware of these rights, and sometimes not aware of the cyclists themselves.
  • Harrisonburg’s Ride of Silence begins and ends at the University Commons on the EMU campus.

Friday, May 19: Bike to Work Day


  • Join people all over the country and ride your bike to work today! While you’re at it, organize a team of riders from your workplace and participate in a little friendly competition.
  • SVBC will be hosting a free breakfast on Court Square, served from 7:00 till 10:00 am for all riders.
  • Stop by on your way to work and join us for coffee and pastries, and some friendly conversation with fellow riders!

Saturday, May 20: Confident City Cycling Class


  • Join us for “Confident City Cycling,” a class that gives bike riders the confidence they need to ride safely and legally in traffic and on the trail. This class is combination of parking lot drills and on-road practice.
  • The class will be taught at the Community Activities Center at Westover Park from 9 AM till 1 PM.
  • Click here for more information.

Saturday, May 20: Evening Glowstick Ride on the Bluestone Trail


  • Join us for a night ride on the Bluestone Trail! There will be activities and games starting at 7:30 pm. The ride will begin when it gets dark, around 8:15.
  • There will be games and bike safety checks organized by Bluestone Bike & Run.
  • You are encouraged to decorate your bike with glowsticks and lights! Some glowsticks will be available.
  • Meet at the parking lot next to Kids’ Castle at Purcell Park.
  • For more info, click here or here.

Sunday, May 21: Sunday Funday Ride


  • A monthly ride in collaboration with the SVBC, Sentara RMH, and Bluestone Bike & Run.
  • We will start at 3 PM at Bluestone Bike & Run, 1570 South Main Street, Harrisonburg 22801, with bike and helmet checks, head over to the trail and let everyone loose! Ride the trail once or 10 times…it’s up to you!
  • After the ride, we’ll meet back at the shop for refreshments and to warm up.
  • Parents are encouraged to ride with their children.

Friday, May 26: Bike, Run, Sweat and Beers


  • Head over to Brothers Craft Brewing (formerly 3 Brothers) on N. Main St. this evening for the third annual edition of this casual, 10-mile ride around the city!
  • The ride starts around 5:30, but you’ll want to arrive early to get registered …
  • … because all registered riders 21 and older receive a $1 discount on an after-ride beer!

Industry Nine Wheelset Raffle!

Our local trail mecca, the Western Slopes of Massanutten is nearly perfect...

  • It is well maintained by out local bicycle coalition, the Shenandoah Valley Bicycle Coalition (join now if you aren't a member!)
  • It's just a few minutes from the heart of Harrisonburg
  • Has great climbs and even better descents
  • There is even a nice pavilion with picnic tables for post ride beers

We're pretty lucky. 

But if there is one thing that is missing, it is a permanent bicycle repair stand. Imagine a place to do a quick bike safety check or minor maintenance at the trail head before you ride.

This is especially important for our youth mountain bike team, who meets at the Western Slopes twice a week during the fall and spring seasons.

So, in order to meet this need, Bluestone Bike & Run is raffling off a set of Industry Nine wheels. They're valued at $1300 dollars and the winner can pick the style that is best for their bike - ROAD OR MOUNTAIN! You can even pick the color!

We're selling 100 tickets for $20 each. This will help us cover the cost of the wheels and the stand. A winner will be drawn on April 8, 2017 at 4pm. 

These wheels will change the way you ride and if you aren't the lucky winner, at least you can say you helped make the Western Slopes a better place for everyone and every bike!

Are you in? Get your ticket today!!