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In this episode I’m talking about the type of shoe to avoid if you’re having (inner) medial knee pain, especially if you are bow legged.

Definitely go get a gait assessment, get fitted for the shoe and make sure you have someone tell you whether you are knock kneed or bow legged before taking this advice.

You want to avoid shoes that have a soft outer portion (lateral) side of the shoe. When someone who has medial knee pain and is bow legged and they use a shoe with a soft portion in this area it causes more pressure in the painful area.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...

Send us a text

Hey!
How's it goin?
Today I'm talking about the best time to manage your runner's knee pain to make it go away fast

In this episode I mention the #1 mistake to avoid when you have knee pain, when the ideal time is to do something about your knee pain and what those things you should do are.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...

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Today I'm talking about ways to get rid of your pain that actually work.

Often you'll hear runners recommend to:

• strength train
• run slower
• not ramp up mileage too fast
• not wear new shoes

But those aren't helpful when one of those things has already happened (accidents happen right?)
Instead use muscle (and joint) recovery techniques

• Hot epsom salt bath
• Heat packs
• OTC or prescription meds
• Ice bath
• Ice packs
• just to name a few

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...

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In today's episode I'm answering the common question if you should wear a knee brace while you run or strength train

In this episode:

• Purpose of knee braces
• Different kinds of knee braces
• Discussion to help you decide if you should wear a knee brace while you run or strength train

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...

Send us a text

Hey!
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In today's episode I am discussing the differences between an acute meniscus tear and degenerative meniscus tears.

Understanding Meniscus Tears: Acute vs. Degenerative
Acute Meniscus Tears

• Symptoms
• Causes - plant and twist

Degenerative Meniscus Tears

• Symptoms
• Causes - wear and tear, repetitive motions, jobs requiring deep squatting
• Answer: Does pain correlate to the degree or level of meniscus degeneration?

Compensatory problems from pain related to meniscus tears

If you're looking for specific guidance and help training for a runDisney race and have a meniscus tear, I invite you to join the interest list for Finish Line Academy to be notified first when registration opens.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...

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In today's episode I am answering the question: Can I run after meniscus surgery?

In this episode some important topics include
Chapters & Topics:

Recovery from Meniscus Surgery

• Recovery process following meniscus surgery,
  •  distinguishing between meniscus repair and meniscectomy surgeries. 
• Recovery timelines for each type of surgery, emphasizing the need for patience and 
• Adherence to specific criteria before starting a return to running program. 
• Normal post-activity swelling and its expected duration during the recovery period.
• Types of meniscus surgery
• Recovery time after meniscus repair
• Recovery time after meniscectomy
• Return to running program after meniscus repair

Return to Running Program After Meniscus Surgery

• Return to running program after meniscus surgery. 
• Details the guidelines for gradually increasing jogging distance and 
• Emphasizes the importance of controlling pain and swelling, strength training, and maintaining cardiovascular endurance to aid in recovery.

Rehabilitation after Meniscus Surgery

• Case study
  • Patient's delay in starting therapy after meniscus surgery led to a significant bend in the knee, 
  • causing complications in the rehabilitation process. 
  • Importance of starting therapy promptly and maintaining a straight knee for successful rehabilitation.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...

Send us a text

Hey! 
How's it goin?
In this episode I am talking about meniscus tears: causes, symptoms and treatments.

Important points

• How meniscus tears happen: compression+shear
• Symptoms of meniscus tears
• Treatments for meniscus tears including surgery

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...

Send us a text

Hey!
How's it goin?
In today's episode I'm talking about how often an injury-prone runner should run.

Important points:

• Rest days for healing injury
• Importance of cross-training
• Importance of running frequency
• Structuring your training week to get better with running and prevent injury

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...

Send us a text

Hey!
How's it goin?
In today's episode I review different popular runDisney training plans and advise the best way to choose a training plan that works for injury-prone runners.

Important points:

• Review Hal Higdon plans
  • Beyond minimal total mileage
  • Changing mileage mid-week
  • Increasing 1+ miles every week long run
  • Typically 4 runs per week
• Review Jeff Galloway runDisney plans
  • Beyond minimal total mileage
  • Mid week runs consistent week to week
  • Increasing 1-2 miles every week long run
  • 3 runs per week for half marathon distance
  • 3-4 runs per week for marathon, Goofy, Dopey distances
• Review pros and cons of HH and JG training plans
• Recommendations for injury-prone runner training plans
  • 10% mileage increases
  • Consistent mid-week training runs
  • Rest days

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...

Send us a text

Hey!
How's it goin?
In today's episode I'm talking about should injury-prone runners split up their strength workouts?

Important points

• Having adequate rest days for healing
• Circuit style whole body strength workouts

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if working together makes sense.
  
  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.

...