The Rehab Runway: From the Treatment Room to the Track

Luke Nelson

"The Rehab Runway: From the Treatment Room to the Track" is your go-to podcast for injury recovery and running performance. Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach, it helps runners recover smarter and perform stronger, while giving health pros practical, evidence-based insights. From Achilles tendinopathy to return-to-run protocols, Luke shares strategies to get athletes moving well and performing their best.

  1. Running Durability Explained: Why You Fall Apart Late in a Run

    May 25

    Running Durability Explained: Why You Fall Apart Late in a Run

    🎙️ Running Durability Explained: Why You Fall Apart Late in a Run Why do some runners completely fade late in races while others seem to hold pace deep into fatigue? In this episode of The Rehab Runway, I’m joined by sports physiologist, researcher, strength coach, and endurance coach Michele Zanini to unpack one of the most talked about emerging concepts in endurance performance: durability. We explore what durability actually means, how it differs from VO₂ max, lactate threshold, and running economy, and why the physiology you start a race with may not be the physiology you finish with. Michele shares insights from his recent research examining how prolonged running changes running economy, thresholds, and fatigue resistance, along with what may separate runners who maintain performance late in races from those who completely unravel. We also dive into:• how durability is currently measured in research• practical ways coaches and clinicians may assess it in the field• the role of long runs and training volume• whether strength training can improve durability• and how fueling, pacing, and fatigue all interact during prolonged performance Whether you’re a runner preparing for your next marathon or a clinician working with endurance athletes, this episode offers a fascinating look into what may be one of the missing links in long-distance performance. 🎯 Key Takeaways • Durability refers to the ability to resist physiological deterioration during prolonged exercise• Running economy, VO₂ max, and lactate threshold can all worsen as fatigue builds• Two runners with similar “fresh” physiology may perform very differently late in races• Long runs and higher training volumes may improve running economy durability• Strength and plyometric training may help preserve performance under fatigue• Late-race breakdown is not always just a fueling or pacing issue• Durability may become an important future performance marker in endurance sport Full show notes here 📚 Research Discussed Zanini, M., Jones, A.M. and Nybo, L. (2025) ‘Viewpoint: Durability, fatigability, repeatability, and resilience in endurance sports: definitions, distinctions, and implications’, Journal of Applied Physiology.Zanini, M., Folland, J.P. and Blagrove, R.C. (2025) ‘Regular long runs and higher training volumes are associated with better running economy durability in performance matched well-trained male runners’, Medicine & Science in Sports & Exercise.Zanini, M., Folland, J.P., Wu, H. and Blagrove, R.C. (2025) ‘Strength training improves running economy durability and fatigued high-intensity performance in well-trained male runners’, Medicine & Science in Sports & Exercise. 🌐 Connect with Michele Zanini Instagram: @michele.zanini ResearchGate: Michele ZaniniLinkedIn: Michele Zanini 🌐 Connect with Luke Nelson Instagram: @sportschirolukeWebsite: https://www.healthhp.com.au/ 🎧 Enjoying the podcast? Please consider following, rating, and sharing The Rehab Runway. It helps us continue bringing evidence-informed conversations to runners and health professionals around the world.

    49 min
  2. Does Running Build Strength? What It Actually Improves

    May 14

    Does Running Build Strength? What It Actually Improves

    🎙️ 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 Improveshttps://www.healthhp.com.au/post/what-running-actually-improves 🇰🇪 Trust Me Physio Run Camp, Kenya March 2027https://trustmephysiotherapy.com/product/physio-running-camp-kenya-3/ 🏃 MAT Running Course Melbourne, November 22nd, 2026https://www.matassessment.com/matliverunningcourse 🔗 Link to full Shownotes 💻 Connect with Luke Instagram: @sportschirolukeWebsite: www.healthhp.com.au

    26 min
  3. Calf Strains Explained Part 2: Rehab, Loading and Return to Running

    May 4

    Calf Strains Explained Part 2: Rehab, Loading and Return to Running

    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

    36 min
  4. Calf Strains Explained Part 1: Diagnosis, Classification and What Actually Matters

    Apr 28

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

    🎙️ 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 prognosisAponeurosis involvement may change both timelines and rehab approachClinical examination can provide strong direction even without imagingStrength and load tolerance are critical components of assessmentImaging can be helpful, but it is not always necessary for decision-makingAccurate 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

    46 min
  5. Plantar Heel Pain Explained: Load, Foot Strength and the Truth About Heel Spurs

    Mar 31

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

    🎙️ 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 problemHeel spurs are often incidental and rarely the cause of painCalf capacity plays a major role alongside plantar fascia loadingFoot strength is important, but needs to be applied in contextOverall health, including metabolic factors, can influence outcomesRehab 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: john@theagilefoot.com.au

    1h 2m
  6. The Mental Load of Injury: A Conversation for Runners & Clinicians with Freya Bronwin

    Mar 16

    The Mental Load of Injury: A Conversation for Runners & Clinicians with Freya Bronwin

    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: freya@reframe-sessions.com More resources: https://www.healthhp.com.au/ Follow Luke: @sportschiroluke

    1h 6m
  7. Muscle Cramps: It’s Not Just Salt

    Feb 25

    Muscle Cramps: It’s Not Just Salt

    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

    31 min
  8. Achilles Tendinopathy: What Actually Matters with Prof Peter Malliaras

    Jan 29

    Achilles Tendinopathy: What Actually Matters with Prof Peter Malliaras

    🎙️ 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

    1h 5m
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About

"The Rehab Runway: From the Treatment Room to the Track" is your go-to podcast for injury recovery and running performance. Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach, it helps runners recover smarter and perform stronger, while giving health pros practical, evidence-based insights. From Achilles tendinopathy to return-to-run protocols, Luke shares strategies to get athletes moving well and performing their best.

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