My #1 Tip for Winter Strength Training
As we look ahead to winter training, one theme is consistent among all my patients and friends. Everyone is planning to do less running and more lifting. Winter is filled…
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Whenever I start working with a new patient, I usually recommend scheduling one session per week for the first month.
Often times, patients will ask me, “That’s it? Just once per week? Don’t you think I should come in at least twice?”
My answer is almost always “Nah. Once a week is better.”
Of course, there are exceptions. Certain injuries require more frequent visits. But for the majority of my patients, once a week is the sweet spot.
Why? Because it lets the most important factor in healing do its job: time
In a world filled with instant gratification and quick fixes, it is important to ground ourselves in the reality that healing takes time. It rarely happens instantly. And particularly in the world of running related injuries that are due to overuse, it takes time for these issues to heal.
In a world filled with instant gratification and quick fixes, it is important to ground ourselves in the reality that healing takes time.
Here’s an example: if I prescribe calf raises to someone on Tuesday, what’s really going to change if I see them again on Thursday? Not much. Maybe just sore calves.
But if I see them the following Tuesday, those muscles have had a chance to adapt. Now we can actually measure progress.
Spacing visits out also gives patients a full week to focus on one clear idea instead of bouncing between constant changes.
And honestly? That’s why it’s harder for me to rehab myself. I’m always tempted to tweak, reassess, or swap out exercises too soon. But healing doesn’t work like that. The body needs time.
You have to let the cake bake.
If you keep pulling it out of the oven every few minutes to check, it never gets the chance to rise.
That’s why once-a-week works so well: enough time for change, enough space to see results.
If you’re struggling with a running related pain and you’re not sure what to do about it, schedule a free discovery call with me. I’ll help you create a plan that respects both the science of exercise and the power of time.
Your best is yet to come!
Dr. Michael
Valiant Physical Therapy
Evanston, Illinois
Physical therapy for Runners | Sports Rehab
