Today we are joined by two fellow podcasters, Kelly & Blake from The Sports Medicine Project.

In this episode we spoke about Kelly's recent bony injury and what her rehab has looked like.

We also discussed our thoughts on training load, RED-S, deload weeks and general running chat.

Episode 107 - Bone Stress Injury Episode

Blake & Kelly's links -

The Sports Medicine Project Podcast

@blakewithers.sportspodiatrist

@kelly_kortick

@achievepodiatry

@newcastleperformancephysio

Our links:

Vivobarefoot use code STRONGERSTRIDE

Tailwind Nutrition use code TAILWINDSTRONG

111. How cadence can transform your running

Typically running isn't a quick win sport, it takes years of clocking miles on the legs to see progress. The only secret is... CONSISTENCY.

Except... what if I told you that adjusting your running cadence could transform your running!! It's likely the only research backed running metric that is proven to reduce over use running related injuries (outside of course just running less and slower, but who wants to do that). And it's something you can change immediately! This ep is here to teach you how.

In this ep I discuss how checking and adjusting your cadence is really the simplest way to make running more efficient and reduce your injury risk. This of course only really applies to those who's cadence needs adjustment. So tune in to learn how to check your cadence, what is good or bad and what you can do about it.

I cover;

- what is cadence and how you can measure it

- what the research says we should do

- cadence related biomechanical changes; stride length + impact forces

- tibial bone stress, patellofemoral pain + risk reduction

- easiest way to implement a cadence change

Some of the resources I mentioned in the show;

https://pubmed.ncbi.nlm.nih.gov/25156183/

https://pubmed.ncbi.nlm.nih.gov/15126720/

https://pubmed.ncbi.nlm.nih.gov/29846979/

https://pubmed.ncbi.nlm.nih.gov/19915501/

Luke Nelson blog post - https://www.healthhp.com.au/post/the-many-effects-of-increasing-cadence

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TSSP X

In todays episode we re-introduce and fill you in on:

- Who we are

- Why we run

- Regrets from our early running years

- Advice for new runners

- Things we have changed our minds on

- Biggest mistakes that we see as a phyio / coach

Use our code TAILWINDSTRONG at ⁠www.tailwindnutrition.com.au⁠ for 15% off Tailwind's premium Hydration and Rebuild products!

Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at ⁠www.solemechanics.com.au⁠ 

107 - Managing Running Related Bone Stress and Stress Fractures

Today we dive into one of the BIGGEST and most complex running injuries of all... BONE STRESS.

It's a HUGE topic and today covers all the basics when it comes to pathophysiology, diagnosis, risk factors and early management. This is far from a rehab guide as bone stress is complex and frequently requires a multidisciplinary management approach. What you will learnt however is;

- what causes bone stress and what it actually is from a pathophysiology perspective

- who gets them and why

- both biomechanical and biological risk factors

- training error you should look out for

- gold standard diagnosis, who to seek help from and why other input may be requirred

- grading stress, injury site and bone type

- early management, prognosis, de-loading and time frames to return to running

In the next bone stress episode we will delve deeper into management and bone loading principals.

Some references for your further reading;

https://www.jospt.org/doi/10.2519/jospt.2014.5334

ncbi.nlm.nih.gov/pmc/articles/PMC7049623/

https://pubmed.ncbi.nlm.nih.gov/33635519/

https://runningmatekc.com/

Thank you for all the ongoing support friends, it means so much! TSSP x

*Interview starts at 16:30*

Dan Cavanagh, podiatrist and keen runner chats to us about lower limb injuries and management for runners.

Branching out from simply just running might be a good idea!

In today's ep, Soph discusses the pro's and con's of hybrid training and whether or not it's worth all of the hype.

She also gives a quick recap following her attempt at a HYROX competition.

Good luck to the those doing City2Surf today!

Thanks again for listening and supporting our show!

Use our code TAILWINDSTRONG at ⁠www.tailwindnutrition.com.au⁠ for 15% off Tailwind's premium Hydration and Rebuild products!

Use our code STRONGERSTRIDE for 15% off Vivobarefoot shoes at ⁠www.solemechanics.com.au⁠ 

Ep. 102: Woz & Jordan Williams - Heartbreak Hill 100k Challenge