76 - Common Running Injuries with Brodie Sharpe

What this episode covers

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 2:30 it takes 20+ years for research findings to trickle down to the general public * 7:00 Plantar Fasciitis / Plantar Fasciopathy * Causes: rapid change in training load, terrain, shoe type, amount of time spent on your feet in non-training situations * Symptoms: often very gradual onset with early morning stiffness in the foot / heel. Pain and discomfort often presents outside of training, during daily activity like walking and standing. * Often the symptoms abate after a warmup * Easiest early intervention is to undo the acute training / terrain / shoe changes * Slow, heavy resistance training is prescribed for therapy. Use both eccentric and concentric focus. Big toe dorsi-flexion is a useful add. * Complete rest is not recommended unless the symptoms are severe. Even in severe cases you only need a day or two. * Taping, massage, orthotics can be useful to help acute symptoms * Prognosis is based on tolerance and is individual. Return to activity follows a trial-and-error approach where training is slowly reintroduced, and symptoms are monitored. * 14:45 the pain / rest / weakness cycle * 27:30 some pain is okay with the exception of stress fractures or issues with bone reaction components. In this case, pain is an urgent warning sign that should not be ignored. * 31:00 identifying stress fractures: different pain symptoms, likely locations * 33:30 patellofemoral syndrome * Vague kneecap pain that's tough to localize * Caused by overload of the tissues and not poor knee tracking as previously believed * Therapy prescriptions: manual therapy can potentially help with pain. Loading the tissues like squats, lunges, and variations thereof within pain tolerance * Gait retraining in runners with serious overstriding * Possible misdiagnosis * 52:15 proximal (high) hamstring tendinopathy * Pain just below the gluteal fold that's characteristic of other tendon pain. Can be triggered by specific hamstring-load tests * Sitting becomes uncomfortable in more severe cases * Again typically caused by a rapid increase in load, so first step in correction is reducing training volume / intensity * Therapeutic exercises: bridge variations, deadlifts, Nordic hamstring variations Check out Brodie's well-researched and very accessible podcast on running: The Run Smarter Podcast wherever you get your fix.