482: My 3 Part Framework To Treat Any Running Injury

Pain and injury can be incredibly frustrating as a runner, especially when it feels like the pain came out of nowhere. In this episode, I’m sharing the three-part framework I’ve used throughout my 20 years as a physical therapist to understand pain and determine what to do next: Evaluate, Assess, and Treat. We’ll look beyond the painful body part and consider the bigger picture, including training load, mobility, strength, sleep, stress, fueling, hormones, and previous injuries. I’ll also walk you through how I decide when to modify running, how much pain may be okay during recovery, and why complete rest usually isn’t the answer. The goal is not just to get you out of pain, but to help your body become stronger and better able to handle the demands of running long term. 00:00 Understanding Running Pain and Injury 03:00 The EAT Framework: Evaluate, Assess, and Treat 06:00 Understanding Your Pain Story 08:00 Running Injuries and Your Training Load11:00 Sleep, Stress, Fueling, and Recovery 00:16:00 Pain and Injury Red Flags 18:00 Screening for Bone Stress Injuries 22:00 Testing Mobility, Stability, and Strength 26:00 Assessing What Needs to Be Addressed First 29:00 Making Your Nervous System Feel Safe 32:00 How Much Pain Is Okay? 33:00 The 24-Hour Rule 35:00 Mobility, Stability, and Strength 40:00 Modifying Your Running During Recovery 43:00 When to Return to Running 45:00 Fixing the Root Cause 47:00 Building Your Body’s Capacity to Handle More Load 49:00 What’s Next in the Injury Series Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.