If you get a fierce case of the taper tantrums, you're not the only one. Because I know a lot of you are either tapering or getting ready to, I wanted to make you a one-stop guide to (nearly) all things tapering. Yes, this week's exercises are *still* knee-based, because phantom knee niggles are probably one of the most common taper ouchies. But really...the concepts in these exercises apply to any body part that's giving you trouble. Because here's my two cents: massage guns and foam rolling...
14 days ago • 3 min read
Welcome to runner's knee prime time. We're in that awkward in-between stage of 4-6 weeks out from various fall marathons and other races... where body parts start...talking. And sometimes it feels like they're having a competition of who can talk the loudest. And it's really no wonder when you step back and REALLY LOOK. Because you're probably dealing with.... Increased mileage. Speed workouts. Tempos. Hills. Maybe you're even needing new shoes so you throw that into the mix and...it's a lot....
21 days ago • 2 min read
Anyone else need to hear something a few times before it really sinks in? Or are you like me where you learn best by going through it? (spoiler: don't pick that option frequently lol.) I've actually been fighting with a cranky Achilles and peroneals on my left foot for about a month now. But I haven't had to stop running. And I've been pushing myself in the gym, getting stronger and bouncier. But I haven't had to stop my plyometrics. And here's why: Because I knew better than to fall for the...
28 days ago • 3 min read
Man, I even remember the first time I heard a sports doc tell me this. Compared to what we know now: W O W. Let me back up: race days are coming up. Training is intense. And if you're not training right now, your runs are still ramping because F A L L. (yup, I'm sneaking out for extra miles too.) So either way: cooler temps = extra miles + a dash of unintended speed. And plantar fasciitis loves that dangerous little combo. So if you're feeling a little stab in your heel first thing in the...
about 1 month ago • 2 min read
This is basically the equivalent of running-research-gossip Read: NERD ALERT. (I'm just gonna own it at this point because you are my people.) I've waited a hot minute to deep-dive into this particular research article. And the whole time I've been reading and re-reading it, the IG algorithm has still not put it into my feed. So if you have no idea what I'm talking about, here's the title: "How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study."...
about 1 month ago • 3 min read
If you've ever struggled with incessant soreness and deep dull ache in the front of your hip that won't go away, you've probably scrolled to the end of the internet trying to find some kind of relief. *cue the evil hip hook* If you don't know what that is, you literally lie down on your belly and impale yourself and your hip flexor over a metal hook. I wish I was kidding. If you're needing THAT kind of "release", it's REALLY time to take a deeper look into WHY your hip flexor is clamping down...
about 2 months ago • 3 min read
If I said I didn't need these exercises too... I'd be lying. Somewhere, somehow I've recently picked up a funky ankle ache. Yes, even PT's get "how did I do this?" niggles. And I know a lot of runners are feeling the same thing as you ramp up for fall races, entering peak mileage, or are in the thick of peak marathon mileage. And you might be saying things like: "My right ankle has this nagging tenderness/soreness my past couple runs. What do I do about it?" The most common not-so-great...
about 2 months ago • 3 min read
I've been noodling on this for a while now. Why do some knee niggles and running injuries linger worse than the full-blown flu? Especially when you're: gradually increasing mileage and balancing it with intensity strength training regularly 2-3x a week making sure you're eating and sleeping Usually that's the point where runners (myself included!) can get side tracked with "maybe I need a different shoe" or "maybe something is off with my running form"... And it could be! *it could*. But the...
2 months ago • 3 min read
I cringe every time I see a post like that on Instagram. And I have to pull myself off of my judgmental-ledge every time and ask myself: Are YOU, as a physical therapist, really never, ever going to prescribe some kind of booty-band, monster walk ever again? No. I might. I've even needed them myself a time or two. But what drives me absolutely bonkers on Instagram is the heavy use of mini (looped) bands (or just regular therabands) and it's targeted and labeled as "strength training for...
2 months ago • 3 min read