Episode 23: Rehab from Fractures, and Distance/Pace vs.Time/Effort-Based Training Making Strides Podcast

In this episode of the Making Strides Podcast, AJ and Adam talk have a great conversation with a number of great takeaways to help you while injured and facilitate better training for performance. Adam recently fractured his ankle so that was discussed as well as the rehab to follow with several considerations that are often missed by health care professionals. They close out the episode by talking about programming in minutes vs miles and utilizing heart rate. Enjoy!
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2:00 Adam’s ankle fracture
11:30 Rehab with fractures while immobilized
12:20 Stress fracture vs avulsion fracture rehab
14:30 Exercise considerations/options
16:25 Effects of immobilization and future injury risk
17:30 AJ’s case example…beware of doing nothing
19:30 rehab post fracture
22:45 Where Adam plans on starting activity 
24:30 Fueling while injured
29:05 It’s an important conversation to have
31:30 Training in minutes vs miles
45:15 Heart rate training
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Quotes:
 
"Having someone in your corner to talk through this stuff becomes very important to understand other moving parts. A lot of PT’s, if not focused on running/endurance populations may miss the fueling component or miss that this is affecting you bigger than just the physical limitations. Maybe there are some psychosocial factors that may require you to get in touch with a counselor and talk about this to develop a new perspective around your situation." -Adam
"Always ask why and challenge your PT in a friendly way." -AJ
"It’s about getting the adequate stimulus for the adequate duration." -AJ
"Time at effort gives us a really good idea of how long and how hard we went." -AJ
"The self-honesty is everything." -Adam