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pelvic floor stretches

Stop Kegeling—Try These Pelvic Floor Stretches Instead

If you’ve been told to “just do Kegels” to fix your pelvic floor, you’re not alone. But what most people don’t realize is that too many Kegels can actually make things worse. For many active adults, especially runners and lifters, the real solution starts with learning how to release tension through pelvic floor stretches that help your muscles move and relax the way they should.
Your pelvic floor works like any other muscle group—it needs strength, but it also needs flexibility and recovery. When those muscles stay tight, you may notice pain in your hips, lower back, or even while running or sitting.
That’s your body telling you it’s time to stretch, not squeeze.
In this blog, we’ll walk through simple, science-backed stretches that help restore balance and coordination to your pelvic floor, so you can move freely, breathe easier, and get back to feeling strong again.

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November 11, 2025 No Comments
sports injury clinic

The Fort Collins Sports Injury Clinic Built for Runners Who Refuse to Slow Down

You push your limits. You chase that next PR on the Poudre Trail, climb higher at Horsetooth Rock, or power through another CrossFit session — until your body finally tells you to stop. That’s when most runners turn to rest or quick fixes that never last.
At our sports injury clinic in Fort Collins, we take a different approach.
We know you’re not looking for someone to just “treat” you. You want to understand what’s really going on, fix it, and get back to training stronger than before. And at Up and Running Physical Therapy, we help you uncover the movement patterns, strength gaps, and recovery habits holding you back.
You don’t have to rely on painkillers, injections, or months of rest. Instead, we rebuild your movement from the ground up using movement and gait analysis and strength training designed specifically for runners. The result? You move better, recover faster, and feel unstoppable.
If you’re ready to train smarter, recover stronger, and keep running without the setbacks, our sports injury clinic is where your comeback begins.

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October 17, 2025 No Comments
How Many Miles A Week Should I Run

How Many Miles A Week Should I Run?

When you ask yourself how many miles a week should I run, it’s easy to feel pulled in two directions. On one hand, you want to log enough miles to build endurance and see progress.
On the other, you worry about pushing too hard and risking injury.
The truth is, the answer isn’t one-size-fits-all. Your weekly mileage depends on your fitness level, training goals, and how well your body recovers between runs.
To figure out the right number for you, it helps to look at:
• Your current running base and experience
• The type of race or event you’re training for
• The time you realistically have each week
• How your body feels during and after runs
When you match your mileage to your goals and recovery, you can stay consistent, avoid setbacks, and keep running strong.

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September 26, 2025 No Comments
Colorado Wildfires

Colorado Wildfire Smoke, Air Quality, and Training: Ultimate Guide for Runners and Athletes

Whether you’re running in Fort Collins, Boulder, Denver, or anywhere else in the country, smoke from wildfires in Colorado, the Pacific Northwest, or even Canada can change the air quality in a matter of hours. This guide is the one I wish I had back then: simple, practical, and built for athletes who need real answers about air quality index, PM2.5, when to take it indoors, and more!

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September 9, 2025 No Comments
sprained foot

Sprained Foot? The Wake-Up Call That Could Transform Your Running

A sprained foot feels like the end of your training plans, but it might be the turning point your running actually needs. When pain stops you mid-run, it forces you to face habits, training gaps, and recovery routines you’ve ignored.
Instead of seeing this as wasted time, think of it as a reset button. A sprain can highlight what your body is asking for and show you where stronger habits must be built.
You’ll discover:
Why pushing through pain sets you back longer
How recovery creates stronger performance
What runners overlook about training balance
The key role physical therapy plays in returning faster
Your foot injury doesn’t have to define you as an injured runner. It can be the exact push that helps you come back smarter, stronger, and more prepared for every mile ahead

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September 2, 2025 No Comments
why does my hip hurt after running

Why Does My Hip Hurt After Running?

You lace up ready for a great run, but halfway through, that familiar ache in your hip starts creeping in. By the time you’re done, it’s more than just a dull throb—it’s messing with your stride, your training, and your motivation. You’re left asking, “Why does my hip hurt after running?”
Hip pain after running isn’t always just “overuse” or “getting older.”
It can come from muscle imbalances, poor running mechanics, or even how your body recovers between workouts.
Sometimes it’s about flexibility. Other times, it’s your strength in key stabilizing muscles.
When you understand what’s really causing the problem, you can fix it for good instead of just pushing through or taking endless rest days. That’s how you get back to running without constantly worrying about your hip acting up again.

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August 13, 2025 No Comments
running physical therapy

Meet AJ Cohen: Elevating Running Physical Therapy in Fort Collins

AJ Cohen’s drive toward running physical therapy began with his own struggles as an injured athlete. 
His graduate school experience at a high-volume clinic, seeing multiple patients every hour, left him exhausted, and he even injured himself. 
Though he pivoted into oncology and later worked in nursing homes, his passion for helping active adults and trail runners never faded. 
Fueled by vision and frustration, he made the bold choice to start his own clinic tailored to what he believed physical therapy could be.

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August 13, 2025 No Comments
knee pain when squatting

Knee Pain When Squatting? 3-Step Recovery Method Works

You try to exercise and there it is again—sharp, stubborn knee pain when squatting. Whether you’re lifting in the gym or getting low to pick something up, the pain keeps showing up like an uninvited guest.
It’s frustrating. You stretch, warm up, adjust your form, maybe even rest for a few days… and still, that pain flares right back up. If you’ve been told it’s just something to push through or chalked it up to aging, you’re not alone.
But here’s the truth:
Knee pain when squatting is common, but it isn’t normal. And it doesn’t mean you have to give up your workouts or settle for temporary relief.
At Up and Running Physical Therapy in Fort Collins, we help active adults and athletes fix this exact issue—without pills, surgery, or being told to stop doing what they love. 
In this post, you’ll learn:
• Why your knee pain keeps coming back
• The most overlooked reasons squatting hurts
• How our 3-Step Method relieves pain and builds strength

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June 12, 2025 No Comments
torn meniscus

How to Heal a Torn Meniscus Naturally

If you’re dealing with a torn meniscus, you’re probably frustrated, in pain, and wondering if surgery is your only option. The good news? It’s often not. Many times, it’s possible to learn how to heal a torn meniscus naturally.
You can support your body’s natural healing process with a few intentional choices and a little patience. It starts with understanding how your meniscus works and what it needs to recover.
This kind of tear doesn’t heal overnight, but if you give your knee the right environment to heal, you can often avoid the knife.
Whether you’re headed for the Coyote Ridge Trail or the Horsetooth Rock Trail Loop, our goal is to get you up and running again! So let’s look at practical, natural ways to ease the pain, reduce inflammation, and get you moving again, without rushing into surgery.

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March 31, 2025 No Comments
How To Run Faster and Longer

How to Run Faster and Longer in Fort Collins

Running in Fort Collins means enjoying scenic trails, high-altitude training benefits, and a strong running community. But if you’re struggling to improve your speed or endurance, it might be time to fine-tune your approach. Small adjustments to your form, strength, and conditioning can make a big difference.

At higher elevations, your muscles work harder to get the oxygen they need. Without the right training, you may feel fatigued faster or struggle to maintain your pace. The most common obstacles runners face include:

– Inefficient running form that drains energy
– Muscle imbalances that slow down your stride
– Poor breathing control that leads to early fatigue
– A lack of endurance training that limits your progress

The good news is that with the right strategies, you can train smarter, run faster, and go farther. Whether you’re preparing for a local race or just want to enjoy longer runs in the Colorado foothills, targeted physical therapy can help you reach your goals.

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March 7, 2025 No Comments
Running Tips

Running Tips: Breaking Through Injuries, Plateaus, and DIY Pitfalls

When it comes to running, starting is one thing. Staying healthy, avoiding plateaus, and actually hitting your goals? That’s a whole different game. That’s why we have some expert running tips for you.

If you’re a runner in Fort Collins, Colorado, whether you’re crushing trails at Horsetooth Reservoir or pounding the pavement along the Poudre River Trail, you’ve likely faced moments of doubt: 

“Do I need help with this pain?” 

“Am I doing enough to hit my goals?”

Too many runners delay seeking help, hoping the tightness will vanish or the plateau will magically resolve.
Spoiler alert: It usually doesn’t. In fact, waiting often turns small problems into big ones.

But knowing when to reach out for help can save you time, money, and a lot of frustration.

In this post, we’ll cover:

When to seek professional help for running injuries.

How to know if your training has plateaued—and what to do about it.

Why DIY solutions often fall short.

Actionable steps to get back on track quickly.

So read on to find out how to go from pain or plateaus to progress!

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January 22, 2025 No Comments
runners knee recovery

Runner’s Knee Recovery: 15 Tips Every Fort Collins Runner Should Know

If you’re dealing with runner’s knee, you know how frustrating it feels to have your training sidelined by pain. That sharp ache around your kneecap can make even walking uncomfortable, let alone running your favorite Fort Collins trails.

The good news is, recovery doesn’t have to be a guessing game. With the right approach, you can ease the pain, rebuild strength, and get back to running stronger than ever. 

Let’s explore practical tips to help you recover faster and prevent runner’s knee from holding you back again.

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January 16, 2025 No Comments
running form coach

Running Form Coach Methods

Have you ever wondered why your runs often leave you feeling exhausted and sore? It’s a common frustration shared by many runners, both new and

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September 19, 2023 No Comments
a man running down a flight of stairs with the words what's up with.

What’s Up With My Noisy Joints?

What’s Up With My Noisy Joints? Patients/athletes frequently have questions regarding clicks, pops, or other noises produced during exercise or with particular activities during the

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March 17, 2023 No Comments
a pile of colorful shoes sitting next to each other.

THE SHOE STRUGGLE

Which shoes should I pick..? There, I said it… BAM! Discussion potentially leading to argument… “MAXIMALIST!” “NO, MINIMALIST!” “SUPINATION!” “PRONATION!” “OTHER RANDOM RUNNING SHOE TERMS!!!”

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May 19, 2018 No Comments
a man standing in front of a sign that says up and running physical therapy.
AUTHOR

Dr. AJ Cohen

Up And Running Physical Therapy

"We Help Runners And Active Adults In The Fort Collins Area Overcome Injury And Be Stronger Than Ever, Avoid Unnecessary Time Off, All Without Medications, Injections, Or Surgery."
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