76 - Common Running Injuries with Brodie Sharpe

Endurance Innovation is now on Patreon! 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 public7:00 Plantar Fasciitis / Plantar FasciopathyCauses: rapid change in training load, terrain, shoe type, amount of time spent on your feet in non-training situationsSymptoms: 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 warmupEasiest early intervention is to undo the acute training / terrain / shoe changesSlow, 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 symptomsPrognosis 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 cycle27:30 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 locations33:30 patellofemoral syndromeVague kneecap pain that’s tough to localizeCaused by overload of the tissues and not poor knee tracking as previously believedTherapy prescriptions: manual therapy can potentially help with pain. Loading the tissues like squats, lunges, and variations thereof within pain toleranceGait retraining in runners with serious overstridingPossible misdiagnosis52:15 proximal (high) hamstring tendinopathyPain just below the gluteal fold that’s characteristic of other tendon pain. Can be triggered by specific hamstring-load testsSitting becomes uncomfortable in more severe casesAgain typically caused by a rapid increase in load, so first step in correction is reducing training volume / intensityTherapeutic exercises: bridge variations, deadlifts, Nordic hamstring variationsCheck out Brodie's well-researched and very accessible podcast on running: The Run Smarter Podcast wherever you get your fix.