Running injury self-diagnosis and self-treatment. Strategies for rapid recovery of
3 ways to run hills without rupturing achilles
One of the worst possible injuries you could get as a runner would be a rupture of the Achilles tendon.
Because if you tear the Achilles, whether you have surgery to repair the Achilles tendon or you if don't have surgery and allow the tendon to heal without surgery, even if it heals, I can promise you, you are never going to be the same.
Running hills puts a lot of stress on the Achilles.
If you have Achilles tendinitis, Achilles tendonosis or just mild Achilles irritation, understanding what to do to avoid rupturing the Achilles will also help you avoid aggravating the tendon when running hills.
There are really three simple things that you really need to do when you're going to run up hills so that you don't put yourself at risk of an Achilles tendon rupture.
You are only one step away
Almost all runners who call me just need to take one step to change course. My job on that call is to help you identify and recognize the step you are missing.
Every run begins with one step. Right now, you are doing one of two things. Either you are getting stronger. Or you are getting weaker. You are never staying the same. That is the biggest problem with recovering from an injury.
Doctors typically tell you to stop running and then you get stuck in a trap of decreasing fitness, increasing stiffness and you actually become more prone to re-injury.
Most recovering runners are missing the key step that will change everything.
Today the Doc On The Run Podcast, we’re talking about how you’re only one step away.
4 Steps to Achilles tendon rupture when running
This morning I was on a telemedicine call talking to a recovering runner, from my inner circle coaching private group. This guy was having some trouble and tenderness in his Achilles Tendon.
We talked about his plan for running tomorrow. It turns out he had a plan of actually going and running on a winding, hilly trail.
If you have Achilles tendon pain and want to make it worse, do 4 things in succession.
Because Achilles ruptures happens when you take 4 very specific steps in a specific way. Those 4 Steps put your aching Achilles Tendon at risk of further injury.
Today on the Doc On The Run podcast, we're talking about the 4 steps to Achilles tendon rupture when running.
#337 Running injury testing 1 2 3
As an injured runner who wanted to run the worst piece of advice of I ever received from a doctor, was, “Go run and see how you feel.”
Sometimes, we as doctors take what we think will work for most people in and we apply it to everyone, including runners.
But walking is not running. If you check yourself and do a little self evaluation you can be more confident you won’t hurt yourself and have a setback.
Today on the Doc On The Run podcast, we're talking about how running injury testing is as simple as 1 2 3.
Running injuries caused by running during isolation
Earlier today, I was doing a telemedicine call with a runner who has been injured. She actually mentioned that she thought she might have started getting this injury back when the whole COVID shutdown happened.
Because she started running with a mask.
She started trying to stay away from people and she was socially isolating.
Today on the Doc on the run Podcast, we're talking about how you need to be careful when you're dodging other runners out on a run during this period of social isolation.
Time does not heal running injuries
"Time heals all wounds.” Or at least that is the saying.
The medically speaking I can tell you that is completely false when it comes to running injuries. It does take time to heal running injuries, but a tincture of time is not enough.
I just spoke to an injured runner so I helped over a telemedicine visit. Her question was,
"I sprained my ankle two months ago and I still have pain. Is this normal?"
The answer is no. It's not normal to have pain anytime, much less two months after you sprain your ankle running on a trail.
Today on the Doc On The Run podcast, we're talking about how time does not heal running injuries.
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Addresses the questions that don’t get asked enough but everyone thinks about .
Extremely helpful podcast for any runner!
I have learned a lot listening to this podcast. It has helped me to better understand injuries and the importance of recovery. It has also shown me the importance of working with medical professionals that understand running. It has helped me stay hopeful and motivated as I currently work through a tibial stress fracture, my first ever running injury. Keep up the great work!
Love getting a doctor’s viewpoint knowing this doctor loves running too! He gets it!