The Rehab Runway: From the Treatment Room to the Track

🎙️ Does Running Build Strength? What It Actually Improves

Does running actually build strength? 🏃

Or does it simply make you better at running?

In this episode of The Rehab Runway, Luke explores one of the more debated topics in running rehab and performance:
What physical qualities does running actually improve, and are there situations where running alone may not fully solve every problem for every runner?

This episode explores:
• local muscular endurance 🔋
• movement economy ⚙️
• tendon and elastic function
• reactive force qualities ⚡
• muscle fibre adaptations
• bone loading and adaptation 🦴
• and where strength training may or may not fit for runners 🏋️

Luke also discusses:
• why running remains the primary driver of running performance
• the difference between measurable and meaningful qualities
• why rehab and S&C can sometimes drift too far away from the actual task
• and why the answer is probably more individual than social media debates often suggest

Whether you’re a runner, coach, physio, chiropractor, or strength coach, this episode is a nuanced discussion around specificity, adaptation, injury resilience, and performance

📖 Does Running Build Strength?
https://www.healthhp.com.au/post/does-running-build-strength

📖 What Running Actually Improves
https://www.healthhp.com.au/post/what-running-actually-improves

🇰🇪 Trust Me Physio Run Camp, Kenya March 2027
https://trustmephysiotherapy.com/product/physio-running-camp-kenya-3/

🏃 MAT Running Course Melbourne, November 22nd, 2026
https://www.matassessment.com/matliverunningcourse

🔗 Link to full Shownotes

💻 Connect with Luke

Instagram: @sportschiroluke
Website: www.healthhp.com.au

Calf strains are one of the most common and recurrent injuries in runners, and how you load them during rehab is often the difference between a smooth return and repeated setbacks.

In Part 2 of this series, I’m again joined by physiotherapist and researcher Brady Green to break down how to actually manage calf injuries from early stage rehab right through to return to running.

We explore how loading should be progressed across each phase of rehab, including the role of isometrics, heavy strength work, and the transition into energy storage and plyometrics. We also unpack how management may differ in aponeurosis-related injuries, and why getting early loading right is critical.

We dive into practical return to running strategies, including how to reintroduce running load, manage spikes, and integrate gym and running without overloading the calf. We also discuss why calf injuries are so prone to recurrence, and what can be done to reduce that risk long term.

Whether you are a runner coming back from a calf strain or a clinician guiding that process, this episode provides a clear, structured approach to rehab and return to performance.

🎯 Key Takeaways

• Early loading is important, but needs to be matched to the specific tissue involved

• Progressive strength development is key before returning to higher speed running

• Energy storage and plyometric work are critical for return to running

• Aponeurosis injuries may require a more cautious and structured loading progression

• Poor load management is a major contributor to recurrence

• Return to running should be gradual, structured and integrated with strength work

🔗 Links and Resources 

📄 Show notes: ⁠https://www.healthhp.com.au/the-rehab-runway/calf-strains-explained⁠ 

📲 Follow Luke: ⁠https://www.instagram.com/sportschiroluke⁠

👤 Connect with Brady

📲 ⁠Socials: X⁠ 

⁠🌐 Website: Pure Sports Physio⁠ ⁠

🔬Research Gate⁠

🎙️ Calf Strains Explained Part 1: Diagnosis, Classification and What Actually Matters

Calf strains are one of the most common injuries in runners, yet they’re often poorly understood and frequently mismanaged.

In this episode of The Rehab Runway, I’m joined by physiotherapist and researcher Brady Green to break down what is really going on when a runner “strains their calf” and how to approach diagnosis with more clarity and confidence.

We explore the key structures involved, including gastrocnemius, soleus and the aponeurosis, and why tissue type and injury location matter when it comes to prognosis and rehab planning.

We also dive into clinical examination, including the most useful tests in practice, how to assess calf strength and load tolerance, and whether we can truly differentiate injury types without imaging. Importantly, we discuss the role of scans, when they are useful, and what to do when imaging isn’t available.

Whether you are a runner dealing with calf pain or a clinician managing these injuries, this episode will give you a clear, practical framework for diagnosis and early decision making.

Part 2 will focus on rehabilitation, loading strategies and return to running.

🎯 Key Takeaways

• Not all calf strains are the same and tissue type matters for prognosis
• Aponeurosis involvement may change both timelines and rehab approach
• Clinical examination can provide strong direction even without imaging
• Strength and load tolerance are critical components of assessment
• Imaging can be helpful, but it is not always necessary for decision-making
• Accurate early diagnosis sets up more effective rehabilitation

🔗 Links and Resources📄 Show notes: https://www.healthhp.com.au/the-rehab-runway/calf-strains-explained📲 Follow Luke: https://www.instagram.com/sportschiroluke

👤 Connect with Brady

📲 Socials: X
🌐 Website: Pure Sports Physio
🔬Research Gate

🎙️ Plantar Heel Pain Explained: Load, Foot Strength and the Truth About Heel Spurs

Plantar heel pain is one of the most common and frustrating injuries in runners, and one that is often misunderstood.

In this episode of The Rehab Runway, I’m joined by podiatrist, strength coach, and researcher John Osborne to break down what is really going on with plantar heel pain and how to manage it effectively.

We explore the key drivers behind heel pain through a load and capacity lens, unpack the role of foot and calf strength, and tackle one of the biggest myths in this space: heel spurs.

We also dive into the growing conversation around foot strength, including whether intrinsic foot muscles are undertrained or overhyped, and how to actually apply strength training in both rehab and performance.

Importantly, we discuss the role of overall health, including body weight and metabolic factors, and how these may influence both the development and recovery of plantar heel pain.

Whether you are a runner dealing with heel pain or a clinician working with these cases, this episode is packed with practical, evidence-informed takeaways you can apply straight away.

🎯 Key Takeaways

• Plantar heel pain is primarily a load and capacity issue, not just a local tissue problem
• Heel spurs are often incidental and rarely the cause of pain
• Calf capacity plays a major role alongside plantar fascia loading
• Foot strength is important, but needs to be applied in context
• Overall health, including metabolic factors, can influence outcomes
• Rehab should focus on progressive loading rather than complete rest

🔗 Links and Resources

📄 Show notes: https://www.healthhp.com.au/the-rehab-runway/episode-9-plantar-heel-pain
📲 Follow Luke: https://www.instagram.com/sportschiroluke

👤 Connect with John

📲 Instagram: https://www.instagram.com/theagilefoot
🌐 Website: https://www.theagilefoot.com.au/
📧 Email: [email protected]

Running injuries aren’t just physical. For many runners, injury threatens identity, routine, and self-worth.

In Episode 8 of The Rehab Runway, Luke Nelson is joined by psychotherapist Freya Bronwin (Reframe Sessions) to explore the mental side of being sidelined, especially with longer-term setbacks like bone stress injuries.

We discuss:🏃‍♂️ Why running becomes identity🧠 Fear of re-injury, hypervigilance, and rebuilding trust📱 Strava and social media: connection vs comparison🩻 Why bone stress injuries hit differently🩺 How clinicians can validate distress and support rehab better🔥 Burnout, over-responsibility, and the “high bar” clinician mindset👟 Masters runners: moving beyond comparing to your younger self

Phrase Book for Health Professionals https://walnut-taleggio-db1.notion.site/Phrasebank-for-Physios-EPs-247ffc8715e8808492abed6b775ab2dd

Connect with Freya:Instagram: @reframe.sessionsWeb: https://reframe-sessions.com/Email: [email protected]

More resources: https://www.healthhp.com.au/
Follow Luke: @sportschiroluke

Muscle cramps suck.

But they’re probably not caused by what you think.

In this solo episode of The Rehab Runway, Luke breaks down the research behind exercise-associated muscle cramps (EAMC), including prospective Ironman and ultramarathon studies, lab-based cramp threshold trials, and emerging evidence on neuromuscular fatigue.

We cover:

• Why the dehydration and electrolyte model is incomplete• Who is more likely to cramp• Why stretching works immediately• The truth about pickle juice and TRP channel activators• The role of recovery and cumulative fatigue• What actually reduces your risk long term

If you’ve struggled with cramps in training or racing, this episode will help you shift from chasing electrolytes to building capacity.

🔗 Show notes & references:
https://www.healthhp.com.au/the-rehab-runway/episode-7-muscle-cramps

📲 Follow Luke for more running rehab insights: @sportschiroluke

🎙️ Achilles Tendinopathy: What Actually Matters

Achilles tendinopathy is one of the most common and frustrating injuries in runners and one of the most challenging conditions clinicians manage.

In this episode of The Rehab Runway, Luke Nelson is joined by Peter Malliaras, world-renowned physiotherapist and tendon researcher, to cut through the confusion around Achilles tendon pain.

Together, they unpack what actually matters in Achilles tendinopathy, including tendon structure versus symptoms, subtendons, plantaris involvement, assessment frameworks, and the influence of stress, sleep, and overall health.

The conversation also dives into management strategies, from pain relief and region-specific rehab through to isometrics, the Berlin approach, collagen supplementation, imaging, injections, and anti-inflammatories.

Whether you are a runner dealing with persistent Achilles pain or a health professional looking to sharpen your clinical reasoning, this episode delivers practical, evidence-based insights you can apply immediately.

📚 References: for a full list, head to the episode website https://www.healthhp.com.au/the-rehab-runway/episode-6-achilles-tendinopathy-what-actually-matters

Connect with Peter:

• Instagram: @Tendinopathyrehab

• Education, courses, and blogs: https://www.tendinopathyrehab.com/

🎙️ Hosted by Luke Nelson- Sports & Exercise Chiropractor, running coach, and strength coach.Follow on Instagram @sportschiroluke

Masters runners make up the fastest-growing group in distance running, yet they are also more likely to struggle with recurring injuries, late-race fade, and inconsistent training. Why does this happen, and more importantly, what can be done about it?

In this episode of The Rehab Runway Podcast, we take a deep dive into the science and practice of masters running. We unpack how ageing changes muscle strength, power, tendon behaviour, hormones, recovery, and durability, and why aerobic fitness is often preserved while tissues struggle to keep up.

You will learn:

• What defines a masters runner and why participation has exploded globally

• How sarcopenia, power loss, and distal muscle decline affect running performance

• Why durability, not VO₂max, is often the limiting factor after 40

• How running biomechanics change with age

• The role of hormonal changes, energy availability, and bone health in injury risk

• Why recovery and sleep matter more than ever for masters runners

• Practical training strategies including strength training, density management, cross-training, and durability-focused long runs

This episode is designed for runners who want to keep improving beyond 40, and for health professionals working with masters athletes who want to move beyond a wear-and-tear narrative

🔗 Related Blogs

• https://www.healthhp.com.au/post/age-is-just-a-number-the-power-of-exercise

• https://www.healthhp.com.au/post/changes-in-the-master-runner

• https://www.healthhp.com.au/post/our-number-one-tip-for-masters-runners

📚 References: for a full list, head to the episode website https://www.healthhp.com.au/the-rehab-runway/episode-5-masters-runners

🎙️ Hosted by Luke Nelson- Sports & Exercise Chiropractor, running coach, and strength coach.
Follow on Instagram @sportschiroluke

Want help putting this into practice in your own training? I offer personalised run coaching, with a plan built around your goals, training history and how you respond. Learn more or apply: https://www.healthhp.com.au/run-coaching

In this bonus Q&A episode of The Rehab Runway, Luke is joined again by Tom Goom (The Running Physio) to answer real-world questions from runners dealing with common and often frustrating injuries.

Tom shares practical, evidence-informed advice on managing femoroacetabular impingement while training for a marathon, navigating long-standing iliotibial band pain, and understanding the role of pain hypersensitivity in persistent tendon issues. The conversation also covers when and how to safely reintroduce speed work after injury, helping runners balance confidence, load, and performance.

Short, focused, and packed with clinical insight, this episode is ideal for runners and health professionals looking for clear guidance they can apply immediately.

🔗 Follow Tom Goom: Instagram: @running.physio Website:⁠ https://www.running-physio.com/

🎙️ Hosted by Luke Nelson — Sports & Exercise Chiropractor, running coach, and strength coach.

Follow on Instagram @sportschiroluke

Learn more at⁠ www.healthhp.com.au⁠

This week on The Rehab Runway, Luke sits down with one of the most influential voices in running rehab, Tom Goom, better known as The Running Physio.

Tom has inspired clinicians and runners around the world with his evidence-based yet practical approach to treating running injuries. In this episode, Luke and Tom unpack the real gamechangers that have shaped how they both work with runners, from modern load management to the art of communication and the evolution of running rehab itself.

They explore:

🏃‍♂️ How Tom’s approach to treating runners has evolved

⚙️ The key shifts and “aha moments” that changed his clinical practice

💪 Why strength training remains a cornerstone of injury prevention and rehab

📈 How to approach load management and return-to-run progressions

🚫 The biggest myths and mistakes still seen in running rehab

🧠 The importance of communication, behavioural change, and understanding the runner’s mindset

🔮 What excites Tom most about the future of running rehab

Plus, Tom shares his top three recovery tips for runners and three key lessons for clinicians helping runners return from injury, before jumping into a rapid-fire round that reveals his favourite strength exercise, most underrated rehab tool, and one myth he wishes would disappear for good.

Whether you’re a clinician, coach, or runner, this conversation is packed with insights you can apply immediately in the clinic or on the run.

🔗 Follow Tom Goom: Instagram: @running.physio Website: https://www.running-physio.com/

📝 Show Notes Mentioned in This Episode: Personal Energy Availability Questionnaire (PEAQ): https://mypeaq.streamlit.app/

🎙️ Hosted by Luke Nelson — Sports & Exercise Chiropractor, running coach, and strength coach.

Follow on Instagram @sportschiroluke

Learn more at⁠ www.healthhp.com.au⁠