Legacy Running

What’s actually WORKING for my hip clients when it comes to running right now? In this episode, I’m breaking down the strategies I’m using to help my clients build their running and activity without their entire life revolving around their hip. We’re talking specific goals, planning out your week, building tissue tolerance, progressing running strategically, using deloads, and knowing when life just needs to LIFE. Because getting back to running isn’t just about finding the perfect exercise or following a generic return-to-run plan. It’s about having a strategy that accounts for your hip, your goals, and your actual life.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”

In this episode, I’m zooming OUT and sharing some of my biggest hot takes after years of working specifically with women with hip pain. We’re talking about ALL the pieces that can play a role in getting you back to running, including PT, injections, surgery, strength, running, mindset, money, and the providers you have in your corner. Because while it’s SO easy to get hyper-focused on the one thing you think needs to happen next, your hip recovery is rarely about ONE thing. My goal with this episode is to help you look at the whole picture, ask better questions, and get clearer on what might actually help you move forward.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”

In this episode, I’m breaking down the strength strategies that are WORKING for my hip clients right now. Not as a list of exercises you should copy, but as ideas for how we’re making strength more specific, doable and useful for women working back to running and other activities they love. We’re talking about keeping things simple, working with the time and equipment you actually have, incorporating rotation, looking beyond just the hip, progressing into compound lifts and eventually layering in things like plyometrics when appropriate. I’m also sharing how we make all of this work when life and schedules get BUSY, because the best strength plan isn’t just about the exercises, it has to actually fit the person doing it. Part II will cover what’s working on the RUNNING side.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”

What exactly is ischiofemoral impingement, and could it be contributing to your deep glute pain? In this episode, Dr. Sarah breaks down the anatomy behind ischiofemoral impingement, the symptoms that commonly present with it, and why it can be difficult to distinguish from other hip and low back conditions. She also shares how this diagnosis often overlaps with labral tears, hip dysplasia, FAI, and other hip pathologies, plus walks through two real client cases to explain the movement patterns and rehab strategies she uses to help runners return to the activities they love.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”

After a hip labral tear brought her running to a halt, today's guest shares what it actually took to get back—not just to running, but to confidently training for a marathon again. In this episode, we talk about her journey from months of hip pain and a labral tear diagnosis, through physical therapy, and into the often-overlooked phase of rebuilding after PT. She shares the biggest lessons she learned, the mindset shifts that helped her stop second-guessing every run, and the training strategies that gave her confidence to progress toward marathon training and her next big goal: Tour du Mont Blanc. If you're navigating a hip injury and wondering what comes after physical therapy, this episode will leave you feeling encouraged and equipped.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”

If you’ve been told your glutes aren’t firing, you’re quad dominant, or you just need to squeeze your glutes more, this episode is for you. I’m breaking down five strategies I use to help runners improve how their hips and glutes work without constantly clenching, squeezing, or relying on the same banded exercises. We’ll talk about using external cues, adding rotation to unlock deeper hip stabilizers, using isometric holds, modifying exercises while keeping the same movement goal and why sometimes the answer is simply to stop squeezing your glutes. If you’ve been doing the exercises but still feel like something isn’t clicking, this episode will give you a different way to think about building strength and getting back to running.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”

If you’ve been told your glutes aren’t firing, you’re quad dominant, or you just need to squeeze your glutes more, this episode is for you. I’m breaking down five strategies I use to help runners improve how their hips and glutes work without constantly clenching, squeezing, or relying on the same banded exercises. We’ll talk about using external cues, adding rotation to unlock deeper hip stabilizers, using isometric holds, modifying exercises while keeping the same movement goal and why sometimes the answer is simply to stop squeezing your glutes. If you’ve been doing the exercises but still feel like something isn’t clicking, this episode will give you a different way to think about building strength and getting back to running.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”

After seeing 10 different healthcare providers over several years, she still couldn't consistently run without hip pain. She had tried chiropractic care, massage, acupuncture, traditional physical therapy, and was beginning to wonder if surgery was her only option. In this episode, she shares what finally helped her stop chasing random solutions and start building back to running with confidence. We dive into the mindset shifts, strategic strength training, graded return to running, flare-up management, and accountability that helped her get back to doing what she loves. If you've finished rehab but still don't feel like you're truly back to running, this episode is for you.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”

Five years ago I couldn't sit through dinner without an ice pack shoved in my pants because my hip hurt so bad. Today I'm running, strength training, hiking, traveling, and have completed two 50Ks. But that transformation didn't happen all at once. In this episode I'm breaking down the four phases that got me here—from getting the right diagnosis, to rebuilding my running, to training for ultramarathons, to the maintenance phase I'm in today. If you've ever wondered what actually comes after PT or how to stop feeling stuck between "cleared to run" and confidently training again, this episode will give you the roadmap I wish I had.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”

When you're recovering from a labral tear, hip impingement, hip dysplasia, or hip surgery, most of the conversation revolves around exercises, strength, and running progression. But some of the biggest factors influencing your recovery have nothing to do with your sets and reps. In this episode, I'm breaking down the often-overlooked pieces of the return-to-run process, including your nervous system, daily habits, and beliefs around pain and movement. If you've ever felt like you're doing everything "right" but still struggling to build confidence, consistency, or mileage, this episode will help you understand the parts of recovery that no one talks about.

Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort

Get More From Dr. Sarah aka "The Hip Doc"

• Free Hip Mobility Guide

• Free Strength Plan for Runners 

• Free “6 Ways to Ease Hip Pain Guide”