337. Ask the Physical Therapist! Caitlin Alexander, DPT Answers Your Injury Questions
Topics covered
Popular Clips
Questions from this episode
- Asked by 157 people
- Asked by 105 people
- Asked by 95 people
- Asked by 78 people
- Asked by 62 people
- Asked by 54 people
- Asked by 37 people
- Asked by 30 people
- Asked by 24 people
- Asked by 21 people
- Asked by 18 people
- Asked by 17 people
- Asked by 12 people
- Asked by 10 people
- Asked by 10 people
Episode Highlights
Efficient Strategies
, a physical therapist and professional triathlete, emphasizes the importance of sleep, nutrition, and hydration as key strategies for injury prevention. She notes that these elements are often overlooked by runners who focus on quick fixes like creams or gadgets. Caitlin explains that quality sleep is crucial for recovery, while proper nutrition and hydration maintain tissue health and prevent injuries 1.
Sleep is where our body recovers, where our cells and tissues repair and heal themselves.
---
She also suggests incorporating short, efficient pre-run routines to activate muscles and prepare the body for the stress of running, even for those with tight schedules 2.
Training Load
Mismanagement of training load is a significant contributor to injuries, with estimating that 85% to 90% of injuries stem from this issue. She explains that training load errors often occur when runners increase mileage or intensity too quickly without considering external stressors like work or personal life 3.
Stress is stress. Your body really can't differentiate between training stress, emotional stress, psychological stress.
---
Caitlin advises runners to evaluate their overall stress levels, as the body perceives all stress similarly, impacting its ability to adapt to training loads 4.
Pain Identification
Understanding when to run through pain is crucial for injury prevention. differentiates between stable and unstable pain, advising that stable pain, which is predictable and manageable, can often be run through. However, pain that worsens during a run or alters running form is a red flag 5.
If you're running in a different way than you're normally used to, it might feel good with whatever little niggle that you might be experiencing.
---
Caitlin also highlights the importance of integrating running into rehabilitation programs, suggesting that with proper management, running can aid recovery 6.