Doc On The Run Podcast

When your doctor recommends surgery, there is one question most runners never ask. But it may be the most important question of the entire conversation. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why runners should not simply accept a recommendation for surgery without understanding how confident the surgeon is that the procedure will actually get them back to running. Using a recent second-opinion strategy call with an experienced ultrarunner, Dr. Segler discusses how asking for a "guarantee" isn't really about demanding certainty—it's about understanding your surgeon's confidence, expectations, and reasoning. In this episode, you'll learn: • The one question most runners are afraid to ask before surgery • Why "Can you guarantee I'll get back to running?" is really about confidence, not contracts • How surgeons think differently about different injuries • Why vague surgical recommendations should prompt more questions • How to decide whether surgery truly supports your running goals • Why reassurance and clarity matter before making a permanent decision The goal is not simply having surgery. The goal is choosing the treatment that gives you the best chance of getting back to running.

When is the single most important time during the healing of a metatarsal fracture? Most runners assume the hardest part is waiting weeks to get back to running. In reality, the most critical period may be the very first week after the fracture occurs. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why the first seven days after a metatarsal fracture lay the biological foundation for healing, and why seemingly small mistakes during that first week can delay your recovery. In this episode, you'll learn: • Why the first week is biologically the most important phase of healing • What happens during the inflammatory phase after a fracture • Why bone stability is essential for successful healing • How movement disrupts the body's repair process • Why even sleeping without your boot may slow healing during the first week • How small movements from exercise can delay recovery • What runners should focus on before worrying about fitness The goal is not simply surviving the first week. The goal is creating the strongest possible foundation for the bone to heal so you can get back to running sooner.

If your stress fracture seems to be healing, should you keep repeating the exact same run? It sounds safe… But it may actually slow your progress. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why repeating identical runs can prevent a healing stress fracture from adapting and getting stronger. Using the example of a runner returning from a tibial stress fracture with a race only three and a half months away, Dr. Segler explains why variability—not repetition—is the key to safely rebuilding bone strength. In this episode, you'll learn: • Why repeating the exact same run can stall bone remodeling • Why soreness beginning around mile two matters • How cumulative fatigue changes the stress on a healing bone • Why bone adapts to progressive, varied loading—not identical loading • Different ways to vary your running without increasing injury risk • How to build fitness while reducing the chance of another setback The goal is not simply proving you can repeat the same run. The goal is helping the bone become stronger so you can safely return to racing.

Are you testing your stress fracture every day just to see if it's getting better? That simple habit may actually be slowing your recovery. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why repeatedly testing a stress fracture—especially by intentionally reproducing pain—can keep you above your healing threshold and delay your return to running. In this episode you'll learn: • Why runners naturally want to "check" their injury • How repeated testing can increase stress on a healing metatarsal • Why pain-testing is different from progress tracking • How to identify useful recovery milestones without slowing healing • The concept of your healing threshold—and why it matters • A smarter way to monitor recovery while preserving your fitness

If you’ve had multiple fifth metatarsal fractures and you also have osteoporosis, can you still run safely? Many runners assume the answer is automatically “no.” But that is not necessarily true. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains how runners with osteoporosis can sometimes continue running safely after stress fractures or fifth metatarsal fractures—as long as they understand the specific risks that may have caused the fractures in the first place. In this episode, you’ll learn: • Why osteoporosis increases stress fracture risk • Why repeated fifth metatarsal fractures may not just be about bone density • How road slope can overload the fifth metatarsal • Why biomechanics matter in recurrent fractures • The difference between healing and remodeling • Why runners with osteoporosis have to be more vigilant about stress management • The key questions runners should ask before returning to training The goal is not simply avoiding fractures. The goal is staying active without re-injuring the bone.

What is the fastest way to calm down extensor tenosynovitis when you are a runner trying to keep training? In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains his personal “secret weapon” for reducing inflammation in extensor tenosynovitis and helping runners get back to training faster. Extensor tenosynovitis happens when the tendon sheaths on the top of the foot become irritated and inflamed. It can become painful with every step, every toe movement, and every run. In this episode, you’ll learn: • What extensor tenosynovitis actually is • Why inflammation inside the tendon sheath becomes so painful • Why tight shoelaces often trigger the problem • Why oral anti-inflammatory medications may not help much • The risks of corticosteroid injections around tendons • How the contrast bath routine works • Why alternating hot and cold water may rapidly reduce swelling • How runners can calm irritation while protecting fitness The goal is not simply reducing pain. The goal is calming the inflammation fast enough that you can safely get back to running.

If you have a stress fracture and you’re trying to figure out whether it is safe to run again, should you get an MRI or a CT scan? Many runners assume there is one perfect imaging test that can tell them exactly when they are cleared to run. Unfortunately, it is not that simple. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the real difference between MRI scans and CT scans for stress fractures, what each test actually shows, and why imaging alone often does not give runners the “green light” to return to training. In this episode, you’ll learn: • Why MRI is usually better for detecting early stress reactions • Why CT scans are better at identifying true cracks in bone • Why inflammation on MRI does not always mean you cannot run • How bone remodeling can confuse runners and radiologists • Why repeat imaging can sometimes create more confusion • How CT scans may help determine whether a fracture is truly healing • Why imaging findings have to match your symptoms and training goals The goal is not simply getting another scan. The goal is understanding whether the bone is actually tolerating stress well enough for you to safely return to running.

What happens when a former professional triathlete and endurance coach suddenly develops a painful plantar plate sprain? In this episode of the Doc On The Run Podcast, Dr. Christopher Segler speaks with Marcus, a former professional triathlete and current triathlon coach from Brazil, during a real running injury strategy call focused on plantar plate injuries in runners and triathletes. Marcus had to cancel an upcoming 45K trail race after developing sudden pain under the ball of the foot consistent with a plantar plate sprain. During the call, they discuss how plantar plate injuries develop, why bunions and shoe selection can increase stress on the plantar plate ligament, and how endurance athletes can protect the injured ligament while maintaining fitness. They also discuss: • Why MRIs often fail to tell the whole story with plantar plate tears • Whether carbon-plated running shoes can reduce plantar plate strain • How to maintain fitness without worsening the injury • Why boots alone are often not enough • The biggest mistakes runners make during plantar plate recovery • How shoe construction can affect forefoot stress • Why triathletes are uniquely vulnerable to forefoot overload injuries If you’re a runner or triathlete struggling with forefoot pain, second toe pain, a plantar plate tear, or a plantar plate sprain, this episode will help you better understand the injury and what actually matters during recovery.

If you have popping or clicking around the outside of your ankle, do you actually need peroneal tendon surgery? Not necessarily. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the 5 reasons runners might actually consider surgery for painful popping peroneal tendons—and why many runners may not need surgery at all. In this episode, you’ll learn: • What the peroneal tendons actually do • Why peroneal tendons pop or click • When popping is actually dangerous • The difference between painful instability and harmless clicking • Why some split peroneal tendons heal without surgery • The most important question runners forget to ask surgeons • How to think about surgery from a runner’s perspective The real goal is not simply fixing the tendon. The goal is getting back to running.

How do you know if your stress reaction just turned into a stress fracture? That’s one of the most important questions a runner can ask—because once there’s a crack in the bone, everything changes. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the 5 key signs that indicate your stress reaction may have progressed into a true stress fracture. Understanding these signs can help you avoid making the injury worse and make smarter decisions about training and recovery. In this episode, you’ll learn: • The difference between a stress reaction and a stress fracture • Why that distinction matters for runners • The 5 warning signs your injury has progressed • The most reliable sign that you may have a crack in the bone • Why bruising is a major red flag • How to think about injury severity when making training decisions If you want a clearer way to assess your injury, get the free Stress Fracture or Injury Self-Assessment Worksheet at: https://www.stressfracturesecrets.com/mistake

If you have plantar fasciitis and you’re trying to keep running, you’ve probably been told to stretch, rest, or stop running altogether. But what if the solution is much simpler? In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the one simple trick he personally used to fix his plantar fasciitis while training for Ironman races—without stopping running. This episode breaks down how small biomechanical changes can dramatically reduce stress on the plantar fascia and allow healing while maintaining fitness. In this episode, you’ll learn: • What the plantar fascia actually does • Why plantar fasciitis develops in runners • How road slope changes stress on your foot • The simple adjustment that reduced strain instantly • Why small changes can make a big difference in healing • When this trick will work—and when it won’t

If you have a calcaneal stress fracture and a 100-mile race on your calendar, the question is simple… Can you still run it? In this episode of the Doc On The Run Podcast, Dr. Christopher Segler lets you listen in on a real strategy call with an ultrarunner trying to decide whether he can complete a 100-mile race in just over two months after being diagnosed with a calcaneal stress fracture. This episode breaks down the real risks, the real decisions, and the exact strategy needed to balance healing with maintaining fitness. In this episode, you’ll learn: • Why calcaneal stress fractures are especially risky for runners • The biggest danger that could permanently end your running • The 3 key signs that tell you if you're getting better or worse • How to maintain fitness without making the fracture worse • The most dangerous time before your race (when most runners make mistakes) • How to find the exact line between healing and training If you want a clearer way to assess your injury, get the free Stress Fracture or Injury Self-Assessment Worksheet at: https://www.stressfracturesecrets.com/mistake  

What do you do if you’ve been training for months and suddenly get a stress fracture right before your race?   In this episode, I explain the four real options runners have when they don’t want to cancel—and how to think about risk, recovery, and still crossing the finish line.   If you want a clearer way to assess your injury, get the free Stress Fracture or Injury Self-Assessment Worksheet at: https://www.stressfracturesecrets.com/mistake

If you have been out of running for weeks with a fibular stress fracture and the pain is gone, but you still feel a little pressure at the injury site, should you wait until you are 100% symptom-free before trying to jog again? That is the question in this episode of the Doc On The Run Podcast. In this episode, Dr. Christopher Segler explains why the answer is not based on time alone. Just because you have stopped running for four to six weeks does not automatically mean the bone is ready for impact. What matters more is whether your symptoms are improving, whether you can tolerate increasing load without worsening symptoms, and whether you have rebuilt enough strength and stability to run safely. In this episode, you will learn: Why “no pain” does not always mean “fully healed” Why a slight sensation does not automatically mean you are not ready The 3 key factors to assess before a return-to-run test Why the fibula is lower risk than the tibia, but still needs a careful approach The biggest mistakes runners make when returning after a stress fracture How to know if your recovery progression is actually working If you want a clearer way to assess your injury, get the free Stress Fracture or Injury Self-Assessment Worksheet at: https://www.stressfracturesecrets.com/mistake

If your doctor told you that you have a plantar plate injury, did they mean stress, strain, or sprain? Those terms sound similar, but they mean very different things when you are trying to heal and still run. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the biomechanical difference between plantar plate stress, plantar plate strain, and plantar plate sprain, and why understanding those terms can help you avoid delayed healing, unnecessary time off, and long-term toe instability. In this episode, you’ll learn: What the plantar plate actually does The difference between stress, strain, and sprain Why runners often get plantar plate injuries at the second toe How to tell whether your plantar plate is irritated or actually injured The two biggest mistakes runners make when trying to return to training How to modify workouts without making the injury worse If you want a clearer way to assess the severity of your injury, get the free Stress Fracture or Injury Self-Assessment Worksheet at StressFractureSecrets.com. This description reflects the transcript’s focus on distinguishing load versus actual ligament damage, the signs of instability, and the practical return-to-running decisions runners need to make.

If you have peroneal tendon pain and one doctor says your MRI shows a tear while another says it is just post-surgical change, what are you supposed to do? That kind of conflicting advice can leave runners completely stuck. You do not want unnecessary surgery, but you also do not want to keep training on a tendon that may actually be torn. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains a practical framework runners can use when MRI findings and medical opinions do not match. In this episode, you will learn: • Why peroneal tendon injuries are often difficult to diagnose accurately • How MRI can sometimes overcall or miss a split tear in the peroneal tendons • Why different doctors may look at the same scan and reach different conclusions • Four practical options a runner can consider before making a major decision • Why diagnostic ultrasound can sometimes add more useful information than another opinion alone • How to think about a careful test run without masking pain signals with ibuprofen If you are trying to decide whether your peroneal tendon is healing, needs more imaging, or might need surgery, this episode will help you think more clearly about your next step.

When is it actually safe to start loading a stress fracture again? In this episode, Dr. Christopher Segler explains how runners can think about progressive bone loading without making the injury worse. He covers why “just rest” is incomplete advice, why pain relief does not equal full healing, the 3 phases of stress fracture recovery, and the biggest mistake runners make when they try to return too soon.

If you have a stress fracture and your doctor starts talking about X-ray grading systems, you may think that grading is the key to deciding whether you can run, cross-train, or still make it to your race. But for runners, X-ray grading is often not the most useful thing at all. In this episode, Dr. Christopher Segler explains the two things that matter more than X-ray grading of a stress fracture: Your goal, and the true severity of the injury. He explains why most imaging reports do not actually answer the practical questions runners care about most, like whether they can maintain fitness, how aggressive they need to be, and whether they can still complete a goal race. He also explains why tracking measurable symptoms is far more useful than vague descriptions or medical jargon. In this episode, you’ll learn: Why X-ray grading often does not help runners make real training decisions How your race goal changes your treatment strategy Why injury severity determines what you can still do safely Which symptom details are actually useful to track Why measurable numbers help you return to running faster If you want a more practical way to think about stress fractures as a runner, this episode will help.

If you feel an unusual ache in your foot during marathon or triathlon training, you might worry that you have a stress fracture. But many runners actually develop a stress reaction before a true stress fracture occurs. The problem is that runners often ignore the early warning signs. They experiment with shorter runs, slower workouts, or simply hope the discomfort goes away. In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains three critical first aid steps runners should take immediately when they suspect a stress reaction in the foot. You’ll learn: • Why stress reactions and stress fractures are closely related • Why runners often waste valuable training time by “negotiating with themselves” about the pain • The importance of tracking injury severity • How comparing photos of your feet can reveal subtle swelling or bruising • Why reducing stress on the bone is essential to prevent worsening injury If you act quickly and manage the injury correctly, you may be able to calm the stress reaction down while maintaining your running fitness.

If you suspect a metatarsal stress fracture but your most important marathon is on the calendar, you need a plan—not panic. In this episode, Dr. Christopher Segler explains the only two questions that determine whether you can keep training (or even race) without making the stress fracture worse, plus what you should measure and track starting today.

If you think you have a stress fracture, you’re probably wondering how long it will take to heal — and when you can run again. In this episode, Dr. Christopher Segler explains the three stages of bone healing, why early protection matters, why pain can disappear before the bone is strong, and how to safely apply stress at the right time so you don’t restart the healing clock. If you want to heal faster and protect your race, this episode is for you.

If you’re a runner dealing with a stress fracture, you’ve probably been told to “just stop running” and come back in six to eight weeks. But that advice completely ignores the way runners think. In this episode, Dr. Christopher Segler is going to walk you through the crucial questions every runner with a stress fracture should be asking—but that most doctors never do. We’re talking about what might actually be slowing your healing down, what you could be doing right now to maintain your running fitness, and what objective metrics you should be tracking so you know exactly when it’s safe to do more. Because if you want to heal fast and get back to running, you need better questions—and better answers. 

When does a metatarsal stress reaction actually show up on imaging? In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the difference between a stress response, stress reaction, and true stress fracture—and why timing matters when choosing X-rays, MRI, ultrasound, or CT scans. Learn how early imaging can help you make smarter race decisions, avoid false reassurance from a “normal” X-ray, and protect your fitness without turning a minor stress reaction into a full fracture.

Can you still run a race if you have a stress fracture—or will it permanently set you back? In this episode of Doc On The Run, Dr. Christopher Segler answers the most urgent question injured runners ask when a big event is approaching: can I still run my race with a stress fracture? You’ll learn how to assess risk, distinguish pain from damage, and make a clear decision without sabotaging your long-term recovery.

How much walking is too much when you have a tibial stress fracture? In this episode of Doc On The Run, Dr. Christopher Segler breaks down how runners can safely stay active while healing, explains the key differences between Fredrickson Grade 1 and Grade 2 tibial stress fractures, and outlines the two critical factors that determine how fast you can recover—without making the injury worse.

Today I was on a strategy call with an injured, but recovering runner who is trying to figure out how to organize his workouts to get strong quickly, without re-injuring his stress fracture.   He was headed in the right direction, but was making a critical mistake when trying to do more with split workouts. It’s not about splitting workouts.    It's all about the stressors that are applied to the stress out bone. But this also applies to other overtrain injuries like Achilles tendinitis, perennial, tendinitis, or plantar plate sprains.   If you understand, this basic principle, you will definitely get back to running a whole lot faster!   Today on the Doc On The Run podcast, why any runner with any overtraining injury should focus on making sure there are no big stressors on the same structures.

The Walk-Run Routine is likely the most overprescribed and least understood plan for returning to running after an overtraining injury like a metatarsal stress fracture for a plantar plate sprain.    But the commutative forces that result from that specific routine may put your foot at unnecessary risk of re-injury. Understanding how and why those unique stresses happen may help you make better decisions about your first few runs after you feel your stress fracture or plantar plate sprain has healed enough to resume running.    Today on the Doc On The Run podcast, we're talking about the worst thing about walk run routine after running injury.

Kettlebell workouts can be a great way to maintaining strength, even if you have a running injury.    If you are a runner who has an overtraining injury like a metatarsal stress fracture or a plantar plate sprain, you are probably doing everything you can to keep the rest of your running body strong, while that one injured part heals.    Kettlebell training can help, as long as you don’t let those kettlebell workouts overload that injury to the ball of the foot.   You have to pay close attention to form and technique. Today on the Doc On The Run podcast, we're talking about Kettlebell mistakes and modifications for injured runners.

This morning I was on a webcam call with a runner who had healed a fracture and started running again. He has been running every Monday, Wednesday and Friday, with cross-training in between.     Now he is ready to add a fourth running workout to his weekly training schedule.    The question is:    “What day of the week is best to add an additional run, because I want to make sure I don’t overload the healing tissue and re-injure it.”   Today on the Doc On The Run podcast, we're talking about which weekday is best to add workouts for injured runners.

The half-ass boot routine is no good. Slow improvement with unnecessarily increased risk of atrophy, weakness, stiffness, loss of neuromuscular connections, and destruction of your running form. Your running form, your strength, your flexibility, all protect you from another overtraining injury.    When you wear a fracture walking boot for a long time inconsistently, or a long time walking on it, you're going to get more of those bad things.    The other thing that is good, the sort of polar opposite of that, is a half-ass weight routine.  Whaat is that? And more importantly, why would that be good?   Today on the doc on the Run podcast, we're talking about half boot versus half weight when you're recovering from a running injury.

The biggest enemy in the injured runner’s battle is your desire to run as fast or faster than you were right before you got injured. This morning I was on a call with a recovering elite Masters athlete and she has been doing great, but she seems to be drifting into dangerous territory!  During our call, I got worried about the way she was thinking about her upcoming workouts. But was thinking was very common, and very dangerous. And that is the reason I decided to record this episode. Today on the Doc On The Run podcast, we're talking about how you should never let your recovering body compete with your racing body.

This morning I was on a consultation call with a runner at 4:30 a.m. and he's been suffering from a plantar plate injury.  But he's been doing pretty well. He actually just finished his first run! Now, what I asked him about was his plan for his next run. What he said, made me uneasy.  It seemed risky, and I started kind of squirming as he was describing his plan to me. It wasn't really a bad plan. It wasn't really a crazy plan. But based on all the experience I have working with injured runners, I knew it was riskier than it needed to be.  And this is why I decided to record this episode. Because it happens to almost every injured runner!  So don't let it happen to you! Today on the Doc On The Run podcast we’re talking about why runners get re-injured one to two months into healing.

Runners glorify the suffering needed to keep moving in spite of pain, and the payoff is almost always increased fitness, and improvements and mental fortitude needed for running endurance. No pain, no gain is a terrible approach when you are an injured runner. If you really want to get back to training, racing in full return to running fitness as fast as possible after a running injury you have to stop causing pain in that one injured part. Do not confuse that with stopping running-related exercise. That's the lazy doctor's way.  In this episode, we discuss a different, better approach for runners. 

Today on the Doc On The Run Podcast we are talking about Mental Rehab for Recovering Runners with Mental Skills Coach Carrie Jackson. It may sound dramatic, but in reference to doctors casually telling runners they just cannot run a race (when maybe the runner could run), or worse…they may never run again, Carrie says, “These doctors have no idea the trauma they are causing to the runner by saying that.” Carrie co-authored “Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries.” So, she is not just empathetic toward runners, she is 100% qualified to help runners get your mojo back after a serious injury sets you back physically, and the pain of recovery sets you back mentally. Not only is she a Certified Mental Performance Consultant through the Association for Applied Sport Psychology, but Carrie is also the host of the Injured Athlete’s Club Podcast. If you have an injury, and you feel down. There is a solution. Listen in to Carrie, and you will find it.

Today on the Doc On The Run Podcast we are talking with Dr. Samantha Braun about training fro Ultra’s, running Hell’s Hills and how her training as a Physical and Rehabilitation Medicine Physician helps her avoid overtraining injuries. How do you think you're training in rehabilitation help you understand your own mechanics, physical training limits and overtraining injury prevention while training for Ultra’s?  During the 50 mile trail race, what did you do to restore a more positive mindset and keep running to your potential? Knowing what you know now, what would you do differently to prevent that injury from happening? Right now there is some runner listening who is suffering from an over training injury, and very likely of how demoralized they have become as a consequence of not running. If she was sitting there in front of you right now and you knew this about her, what advice would you give her to encourage her to keep healing, working and getting stronger so that she could get back to running?

Over the past couple of months I have done a whole bunch of stress fracture strategy calls with runners who seem to be stuck. I take notes every time I do those calls and there're number of steps that all of them seem to be missing. Let's face it, if they weren't missing some critical steps, we would've never gotten on a call to try to figure out a strategy to get them back on the path to healing and running again. In this episode I'm going to explain the five critical stress fracture steps every runner should take if they really want to get back to training and back to running as quickly as possible. Today on the Doc On The Run podcast we're talking about the five critical stress fracture steps for runners.

I just got off of a Stress Fracture Strategy call with a real runner who has been suffering from a stress fracture for 47 days.  Over the past five weeks she has been getting worse, not better. And she hasn’t even been running for more than a month! If you have a stress fracture, or a stress reaction and you are: 1. worried about canceling race because of a stress fracture 2. your stress fracture is not getting better fast enough 3. worried you're going to lose your running fitness waiting for the stress fracture to heal  This episode will help you understand the strategies I use whenever I worked directly with runners with stress fractures, and apply those strategies to help you figure out how to speed up your stress fracture recovery.

Today on the Doc On The Run Podcast we are talking with Alexandre Dufresne about his journey and getting back to running after having suffered 2 metatarsal stress fractures at same time! If you think back about your training leading up to the 2 stress fractures, if you could go back in time, do you think there's any one thing you could have changed in your training routine that might have prevented it from developing into such a serious problem? Listen up to find out!

Today on the Doc On The Run Podcast we are talking with Patrick Durante about Automatic Negative Thoughts and how they affect runners.   Many years ago I was having a discussion about daily stressors with a friend of mine name Maury. He said something I have never forgotten.   “It's not the lions and tigers that will get you. It's the ants and mosquitoes because problems.”   Every single over training injury that afflicts runners as a consequence of developing too much stress. The constant buzzing of mosquitoes and ants may drive you crazy. And Today we are talking about the creepy, crawly kind of ant, but A.N.T. or Automatic Negative Thoughts that buzz through our heads and inhibit our ability to finish races on time, complete training runs in a gratifying way, and may even may inhibit our recovery from hard workouts or over training injuries.

If you're a runner with a stress fracture you're probably trying to figure out everything you can do right now this going to speed up healing of the injured bone, so you can get back to running as soon as possible.   If you have been thinking about bone broth or nutritional supplements like vitamin D and calcium you already know how important it is to get the nutritional building blocks into your system so your osteoblast cells can't start repairing and rebuilding the crack in the bone.   Did you know there's actually a cookbook written specifically to address the nutritional requirements four building healthy bones? Well, there is…it is called The Healthy Bones Plant-Based Nutrition Plan and Cookbook and in today’s episode I am getting to got to sit down with Dr. Laura Kelly who wrote that cookbook.

No matter what injury you have, it could be a stress fracture or it could be tendinitis or it could be a sprained ligament, but whatever you do you have to sure you don't get re-injured, because that could be brutally demoralizing! Because most runners think jogging is a lot easier than “real running” you might presume it's a lot safer for you to just start jogging to test out your state of recovery. Today on the Doc On The Run Podcast, we’re talking about why jogging is a terrible way to test the state of healing of a running injury.

Hussein asked me an interesting question. He said,  “I fractured my tibia and fibula. Is it normal after 50 days the fracture is still visible under x-ray, but I am walking with crutches and putting partial weight bearing without any pain or discomfort? My treatment was with a fiberglass cast without any surgery since the bones were not displaced.” Is it normal for a fracture to be visible on my x-ray after 50 days?  Well, that is a great question and that is what we're talking about today on the Doc On The Run Podcast. 

If you have a high arched foot that is prone to getting stress fractures, a podiatrist may have told you that you need cushy running shoes. I got a question from someone who was given that advice. She said, “I am so confused, I thought stress fractures were from pounding. I got a stress fracture, and my doc said it was my cushy shoes. I do not understand how this is true.” How do cushy running shoes cause stress fractures in the foot?  Well, that is a great question and that is what we're talking about today on the Doc On The Run Podcast. 

I talk to lots of runners who have been given very bad advice.  If you are reading this, you are probably a runner, and you have probably had to deal with some kind of injury that interfered with your running. If you have seen a doctor, I am very curious to know what advice you got. Sometimes I am curious if the "bad advice" is what the doctor said, or if it is just a misinterpretation of what the doctor said to the runner.  Today on the Doc On The Run Podcast, we're talking about the worst advice ever from a doctor.

Today's episode comes from Jordan, who was watching a video called “Proof you do not have to stop running with a metatarsal stress response”. Jordan wanted to know, “Do you think treadmill at a 5% incline will take some of the stress off the tibia?” Can a 5% incline on your treadmill reduce the stress on a tibial stress fracture?  Well, that is a great question, and that is what we're talking about today on the Doc On The Run Podcast. 

Today's question comes from Priscilla, after she watched the video “Proof you do not have to stop running with a metatarsal stress response.”  She says: “I am a distance runner, I got a fourth metatarsal stress fracture, I was in the boot 3 months. X-ray is showing some healing but not 100%. I have been walking but I fear it will open up again. Is pain and fear of putting full pressure without the boot normal? I want to run, it is frustrating.” Is pain and fear normal after a fourth metatarsal stress fracture?  Well, that is a good question and that is what we're talking about today on the Doc On The Run Podcast. 

I have heard lots of different things that runners tell me their doctors said..., "You are not built like a runner." "You cannot run with your foot type." "Running just does not work for you.  Decades ago, an orthopedic surgeon who did my reconstructive knee surgery said to me,  "If you ever run, you will have to have a total knee replacement within 10 years." My knee is still good. And I have been running for decades. I did my first 50-mile trail race when I turned 50. I have done 15 Ironman triathlons. So clearly, my doctor's advice to stop running was wrong. Did your doctor ever tell you to stop running after a stress fracture?  Well, I hope not, but if so, this episode might be for you because that is what we're talking about today on the Doc On The Run Podcast. 

Today's episode comes from a question on the Doc On The Run YouTube channel regarding the video entitled “Proof you do not have to stop running with a metatarsal stress response.”  Brian was clearly frustrated. He commented: “I wish… I have a big swollen reason under the second metatarsal. It tingles a bit while running. Slight burning. I have to alter my landing to not irritate it. I'm finished. Rest in peace to my running VO2 max. I got to focus on cycling.” Does a stress response equal "rest in peace" to my VO2 max?  Well, that is a good question and that is what we're talking about today on the Doc On The Run Podcast. 

Just this morning I was on a coaching call with a runner who is recovering from a stress fracture. Almost every runner I talk to can immediately start exercising and start doing stuff to maintain their running fitness if they understand how severe the injury is, and they don't have to just take time off.  It is heartbreaking to me truthfully when I talk to somebody who has been completely off of their foot and on crutches in a fracture walking boot and worse, not exercising at all for two weeks, four weeks, or six weeks before I ever talk to them.  Today on the Doc On The Run Podcast, we're talking about why you should convert your off-season training program to your recovery program when you have a stress fracture. 

I got a question from an injured runner, and she wants to know about the amount of time it takes to heal a stress reaction in the sesamoid bone in your foot. She said: “I have had a stress reaction in my tibial sesamoid that led to a lot of pain and swelling. I am reading mixed reviews on healing time. I have been off it for three weeks now, either on crutches and taping the toe to immobilize it or in a walking boot with tape on the toe and sesamoid dancing pads to avoid pressure on the bone. I am a 38-year-old healthy female.” Today on the Doc On The Run Podcast, we're talking about sesamoid stress reactions and the expected healing time.