Ready to Run

By Ready to RunSports Running

Ready to Run episodes

November 02, 2023 Episode 30: Iron Deficiency in Endurance Athletes
What we talked about:
3:10- Outlining the episode
3:40- What is iron and why it is importance for endurance athletes
4:35- Different types of iron deficiency
7:50- Diagnosis of iron deficiency
11:05- Altitude training and optimization of iron
11:55- Who is screened for iron deficiency
12:40- Goal ferritin levels for athletes
13:45- Getting more iron in your diet
14:55- When and how to take iron supplementation
17:25- IV supplementation
18:50- Summary of episode
Sponsors:
2Before
Use the code "Lindsey" for 30% off of 20 packs plus free shipping
Sidekick Tool
Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount
20 min
October 13, 2023 Episode 29: Calcaneal Bone Stress Injuries
What we talked about:
4:00- Introduction to calcaneal bone stress injuries
4:25- What is the calcaneus?
4:55- Where these injuries typically occur within the heel
5:55- Risk factors
7:15- Presentation
10:30- Progression of the injury
11:15- Treatment
13:40- Summary
Sponsors:
2Before
Use the code "Lindsey" for 30% off of 20 packs plus free shipping
Sidekick Tool
Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount
15 min
September 21, 2023 Episode 28: Groin Pain in Runners
What we talked about:
4:00- Terminology of groin pain
6:10- How to start treatment with groin pain
9:20- Utilizing ultrasound
15:20- Finding the source of pain to provide an effective treatment strategy
18:00- Running protocol with these injuries
21:55- Rehabilitation exercises
25:45- Return to run expectations
29:00- Sports hernia protocol
Sponsors:
2Before
Use the code "Lindsey" for 30% off of 20 packs plus free shipping
Sidekick Tool
Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount
34 min
September 07, 2023 Episode 27: High Risk Stress Fractures of the Hip
What we talked about:
3:40- Quick introduction to stress injuries
6:05- Bone stress injuries of the femoral neck
7:35- How these injuries present with these injuries
11:00- Recovery and return to run program
18:20- Bone stress injuries of the lesser trochanter
20:40- Injuries of the femoral shaft
23:20- Takeaways from the episode

Sponsors:
2Before
Use the code "Lindsey" for 30% off of 20 packs plus free shipping
Sidekick Tool
Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount
26 min
August 24, 2023 Episode 26: Sacral Bone Stress Injuries
What we talked about:
3:00- What is the sacrum
3:45- Characteristics of a bone stress injury
6:20- Defining a sacral stress fracture
6:45- Signs and symptoms
8:25- Imaging
9:35- Treatment
11:55- Different layers of bone
13:30- DEXA scans
15:30- Rehabilitation
Sponsors:
2Before
Use the code "Lindsey" for 30% off of 20 packs plus free shipping
Sidekick Tool
Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount
22 min
June 15, 2023 Episode 25: Femoroacetabular impingement (FAI) and hip labrum tears in runners - Lindsey Plass
On this week’s episode of the Ready to Run Podcast, we have the pleasure of meeting with Lindsey Plass to discuss femoroacetabular impingement (otherwise known as FAI) and hip labrum tears in runners.
Lindsey is a Chicago-based physical therapist, performance coach, author, and international speaker. Lindsey is a former college soccer player turned 10-time marathoner and triathlete. She completed an orthopedic physical therapy residency and manual therapy fellowship making her a board certified Orthopedic Clinical Specialist and Fellow of the American Academy of Orthopedic Manual therapists.
It was her own lived experience, nearly 10 years ago, with hip pain related to FAI and a labral tear that sparked her interest in helping others with hip issues getting back to doing the things they love.
She is a clinician and coach and owner of Plass Physical Therapy and Performance. She is currently faculty in the University of Chicago Medicine Orthopedic Physical Therapy Residency and University of Chicago Manual Physical Therapy Fellowship. In 2021, Lindsey was invited to be a part of the international Young Athlete’s Hip Research Collaboration led by Dr. Henrik (Paul) Dijkstra who is the Director of Medical Education at Aspetar. Lindsey was also invited as an expert clinician panel member of the 2022 Oxford University Young Adult Hip Consensus meeting, where she represented physical therapists internationally.
We are excited to share her wealth of knowledge and expertise in how to recognize and manage these injuries with the best current evidence. Let’s get ready to run with Lindsey Plass!
Show notes:
5:10- What is FAI and its associated pathologies?
7:50- Prevalence of FAI
9:15- When does cam/pincer morphology develop?
12:15- Signs and symptoms of FAI/hip labrum tear
19:15- Key components of the physical exam and diagnostic work-up
28:45- Interpretation of MRI findings
33:00- Common functional impairments in patients with symptomatic FAI
39:10- Understanding non-surgical and surgical treatment options and managing expectations
44:10- Effect of athlete level of sport and decision-making process for surgical and non-surgical treatment of FAI
References:
Freke MD, Kemp J, Svege I, Risberg MA, Sem-ciw A, Crossley KM. Physical impairments in symptomatic femoroacetabular impingement: a systematic review of the evidence. Br J Sports Med. 2016;50:1180.
Kemp JL, Coburn SL, Jones DM, Crossley KM. The Physiotherapy for Femoroacetabular Impingement Rehabilitation STudy (physioFIRST): A Pilot Randomized Controlled Trial. J Orthop Sports Phys Ther. 2018 Apr;48(4):307-315.
Mansell NS, Rhon DI, Meyer J, Slevin JM, Marchant BG. Arthroscopic Surgery or Physical Therapy for Patients With Femoroacetabular Impingement Syndrome: A Randomized Controlled Trial With 2-Year Follow-up. Am J Sports Med. 2018 May;46(6):1306-1314.
Thorborg K, Reiman MP, Weir A, Kemp JL, Serner A, Mosler AB, HÖlmich P. Clinical Examination, Diagnostic Imaging, and Testing of Athletes With Groin Pain: An Evidence-Based Approach to Effective Management. J Orthop Sports Phys Ther. 2018 Apr;48(4):239-249.
Social media links:
Website: https://plassptperformance.com/
Instagram: @plassptperformance
55 min
April 20, 2023 Episode 24: Dan King - US Masters runner and 1 mile world record holder (60-64 age group)
In this episode, we meet with Dan King who is a US masters runner from Boulder, CO. Dan is an accomplished runner and currently holds the world record in the 60-64 age group in the mile with a time of 4:49:08 set in 2020. He discusses how he overcame a years long history of recurring plantar fasciitis and calf strains which led to his unique training regimen focusing on high volume cross training and Easy Interval Method running. His training methods and plant-based lifestyle have led to his success and longevity in running as a world class masters athlete, and he shares some great advice for the person who has the goal of being a lifelong runner. Let’s get ready to run with masters runner and cross training king – Dan King!
What we talked about:
3:25- Setting the world record for the mile for the 60-64 age group
8:15- Managing injuries
12:35- Strength training
16:45- Nutrition as a masters athlete
21:10- His current training methods
26:55- The easy interval method
30:55- The long run
37:10- Racing shorter distances versus the marathon
42:50- Nutrition
56:00- Advice he would give his younger self
Show notes:
The China Study
Connect with the Ready to Run Podcast:
Ready to Run Podcast on Instagram
Ready to Run Website
Follow SandyBoy Productions:
Sandyboy Productions on Twitter
Sandyboy Productions on Instagram
SandyBoy Productions Shows:
Why is Everyone Yelling?
I'll Have Another Podcast
The Illuminate Podcast
The Herban Farmacy Podcast
Sponsors:
Previnex
Use the code "ReadytoRun" for 15% off your first order
1 hr 2 min
April 06, 2023Episode 23: Not so Simple Ankle Injuries
While most runners return to sport following an acute ankle sprain without complications, not all ankle sprains are simple. In this episode, we'll discuss an example case to demonstrate several important considerations for someone with chronic ankle instability. This includes a discussion on the most common causes of persistent ankle pain including cartilage injuries, peroneal tendinopathy, posterior tibialis tendinopathy, and recurring sprains. We'll break down some of the alterations in movement patterns seen after ankle sprain, physical exam pearls, and rehabilitation plan. If you've ever had an ankle injury that has taken a long time to heal then you'll want to check out this episode and explore the main reasons why runners can end up with ankle instability and what you can do to break the cycle of injury.Show notes:
3:30 - What is chronic ankle instability?

4:00- Key findings from 2016 consensus statement on lateral ankle sprains

6:40- Common causes of persisting ankle pain

11:10- Why is it important to manage ankle sprains early on?

25:50- Pathomechanical impairments following an ankle sprain

30:30- Alterations in joint forces and movement patterns

31:50- Effect of loss of range of motion

38:00- Too much supination on landing

42:00- Assessment and physical exam pearls

45:00- Rehab programming
References:
Cho JH, et al. Value of stress ultrasound for the diagnosis of chronic ankle instability compared to manual anterior drawer test, stress radiography, magnetic resonance imaging, and arthroscopy. Knee Surg Sports Traumatol Arthrosc. 2016 Apr;24(4):1022-8.Delahunt E, et al. Clinical assessment of acute lateral ankle sprain injuries (ROAST): 2019 consensus statement and recommendations of the International Ankle Consortium. Br J Sports Med. 2018 Oct;52(20):1304-1310.

Hertel J, Corbett RO. An Updated Model of Chronic Ankle Instability. J Athl Train. 2019 Jun;54(6):572-588.

Palmieri RM, et al. Arthrogenic muscle response to a simulated ankle joint effusion. Br J Sports Med. 2004 Feb;38(1):26-30.

Roemer FW, et al. Ligamentous Injuries and the Risk of Associated Tissue Damage in Acute Ankle Sprains in Athletes: A Cross-sectional MRI Study. Am J Sports Med. 2014 Jul;42(7):1549-57.

Saltzman CL, Salamon ML, Blanchard GM, Huff T, Hayes A, Buckwalter JA, Amendola A. Epidemiology of ankle arthritis: report of a consecutive series of 639 patients from a tertiary orthopaedic center. Iowa Orthop J. 2005;25:44-6.
Sponsors:
Previnex
Use the code "ReadytoRun" for 15% off your first order
50 min
March 23, 2023 Episode 22: Rochelle Basil - Re-finding the Fun in Running
This week, our guest is Rochelle Basil. Rochelle is a local elite long-distance runner, coach, and dog mom. She is originally from New Zealand but now lives just outside of Boulder, Colorado. Her career highlights include competing in the World Cross Country Championships and running a 2:39 marathon in London.
In this episode, she shares her personal story of the ups and downs of her career following a peroneal tendon injury and multiple bone stress injuries which changed the trajectory of her career for multiple years. Getting back to good health and getting to the starting line of a marathon was a goal that she didn't think was possible for a long time. With patience, consistency, trust in the process, and support from those around her, she was finally able to reach her goal of getting to the start line of a marathon and crossing that finish line. In this episode, you'll hear about how she ran shoeless for the last 6 miles!
Rochelle's journey is one that is defined by refinding the fun in running. This is a story that we know many runners go through and we wanted to open this conversation to share the message that getting back to good health is possible! So if you are someone who is looking to break the cycle of injury, we hope that this episode inspires you as much as Rochelle has inspired us!
Let's get ready to run with Rochelle Basil.
What we talked about:
4:05- Introduction to Rochelle
7:15- Rochelle’s running and coaching career
11:45- Her injury history
22:20- Your body’s ability to recover from energy deficiency
29:15- The impact of diet culture
32:00- Peroneal tendon injury
39:45- Finding joy in her comeback
43:50- Racing CIM and how she ended up finishing without shoes on
58:00- Changing the narrative of her career
Show notes:
Follow Rochelle on Instagram
Connect with the Ready to Run Podcast:
Ready to Run Podcast on Instagram
Ready to Run Website
Follow SandyBoy Productions:
Sandyboy Productions on Twitter
Sandyboy Productions on Instagram
SandyBoy Productions Shows:
Why is Everyone Yelling?
I'll Have Another Podcast
The Illuminate Podcast
The Herban Farmacy Podcast
Sponsors:
Previnex
Use the code "ReadytoRun" for 15% off your first order
1 hr 4 min
March 09, 2023 Episode 21: Haglund's Syndrome - Diagnosis and Treatment
What we talked about:
1:50- Defining Haglund’s syndrome
4:40- Prevalence of Haglund’s syndrome
8:00- How these patients present
14:50- Diagnosis
18:40- Prognosis
25:20- Rehab from this injury and return to running program
40:10- Alternative treatments if there is not full recovery with physical therapy
54:20- Evolution of the treatment of Haglund's syndrome
Sponsors:
Previnex
Use the code "ReadytoRun" for 15% off your first order
59 min

About Ready to Run

From the publisher's feed

Welcome to the Ready to Run Podcast, hosted by Kurt Roeser, DPT (physical therapist and sub-elite long distance runner) and Efren Caballes, DO (sports medicine physician).

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Ready to Run episodes

About Ready to Run