If you’re an injured runner we can help you get back to running pain-free.

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https://matthewboydphysio.com/booking/

Running Fundamentals Course

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Related YouTube video

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Summary

In this episode, Matthew Boyd discusses the misconceptions surrounding knee pain in runners, emphasizing that stretching is not an effective solution. He explains that knee pain is often due to a lack of strength and resilience rather than tightness. Through his personal experience with IT band pain, he illustrates how running can serve as a form of rehabilitation by building strength and toughness in the knee. Boyd encourages runners to focus on strength training and running as a means to prevent and recover from injuries.

Takeaways

• Stretching won't fix knee pain with running.
• Knee pain is not caused by tightness.
• The real problem is a lack of strength.
• Running puts stress on knee structures.
• Pain signals indicate the knee can't handle stress.
• Building strength makes the knee more resilient.
• Running can be a form of rehabilitation.
• Personal experience shows running aids recovery.
• Focus on strength training to prevent injuries.
• Consult professionals for tailored rehabilitation.

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

In this episode, Matthew Boyd discusses the common issue of shin pain in runners, often referred to as shin splints or medial tibial stress syndrome. He emphasizes the importance of addressing the root causes of shin pain rather than just treating the symptoms. Boyd outlines three essential strategies for runners: improving running form, strengthening calf muscles, and using running as a form of rehabilitation while monitoring pain levels. The discussion provides valuable insights for runners looking to overcome shin pain and return to pain-free running.

Takeaways

• Shin pain is often misdiagnosed; understanding the terminology is key.
• Addressing root causes is more effective than symptom management.
• Improving running form can significantly reduce shin stress.
• Strong calf muscles are essential for shin pain recovery.
• Plyometric exercises provide a strong stimulus for bone adaptation.
• Running should be part of the rehabilitation process.
• Pain should be classified into green, orange, and red zones.
• Maintaining a green pain level is crucial for recovery.
• Avoiding too much running too soon is important for healing.
• Professional help can assist in overcoming persistent shin pain.

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

In this episode, Matthew Boyd discusses the role of pogo jumps in the recovery of running injuries. He explains how pogo jumps can serve as a crucial step in rehabilitation, particularly when traditional running is not possible due to pain. The discussion covers the mechanics of pogo jumps, their application in injury recovery, and the importance of desensitizing the injured area to prepare for a return to running. Boyd emphasizes the need for a structured approach to recovery, highlighting the significance of gradual exposure to mechanical stress and the potential for runners to regain their ability to run without pain.

Takeaways

• Pogo jumps can be a vital part of injury recovery.
• They help increase tolerance in injured areas.
• Pogo jumps are not always necessary for recovery.
• They serve as an interim step between rest and running.
• Desensitization is key for managing pain during recovery.
• Resting too long can worsen sensitivity in injuries.
• Pogo jumps provide a mild plyometric stimulus.
• Gradual exposure to running is essential for recovery.
• A structured approach to rehabilitation is crucial.
• Support and guidance can help runners return to running.

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

This episode explores Brendan's journey as a triathlete dealing with knee pain and the psychological barriers that come with it. Matthew Boyd discusses the importance of understanding the vicious cycle of pain and fear, implementing a structured rehabilitation plan, and ultimately how Brendan regained his confidence and ability to run again. The conversation emphasizes that despite the challenges of aging and injury, there are always ways to improve and continue pursuing one's passions.

Takeaways

• Brendan's knee pain significantly impacted his triathlon participation.
• Fear of injury can lead to avoidance and decreased resilience.
• Age-related muscle loss can contribute to joint pain.
• A structured rehabilitation plan can help overcome fear and pain.
• Using pain traffic lights can guide decision-making in training.
• Brendan's commitment to the program led to gradual improvement.
• Strength training is essential for supporting joints as we age.
• Mental health plays a crucial role in physical recovery.
• It's possible to regain confidence and enjoyment in activities after injury.
• Aging doesn't mean giving up on sports we love.

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

This episode explores the concept of run walking as a rehabilitation strategy for injured runners. Matthew Boyd discusses how run walking can be strategically used to manage mechanical stress on injured tissues, allowing for a controlled recovery process. He emphasizes the importance of balancing running and walking intervals to enhance recovery while preventing further injury. The discussion also covers the progression of run walking workouts and the significance of monitoring pain levels to ensure effective rehabilitation. Ultimately, the goal is to transition from run walking to continuous running, enabling runners to regain their strength and resilience.

Takeaways

• Run walking is a strategic method for injured runners.
• It allows for controlled mechanical stress on injured tissues.
• Cardio fitness often exceeds mechanical fitness in injured runners.
• Resting too long can weaken injured tissues.
• Run walking can lead to more total running time.
• The mechanical stimulus is lower with run walking compared to continuous running.
• Progression in run walking should be monitored closely.
• Pain levels dictate the progression of run walking workouts.
• The goal is to transition to continuous running without pain.
• Run walks are essential for making injured tissues stronger.

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

In this episode, Matthew Boyd discusses the concept of recovery runs for endurance runners, clarifying their purpose, benefits, and implementation strategies. He explains that recovery runs are not meant to aid recovery but serve as low-intensity training sessions that help increase weekly mileage with minimal injury risk. The discussion also covers when to incorporate recovery runs into training, particularly after harder sessions or during rehabilitation phases, emphasizing their role in building resilience and improving overall running fitness.

Takeaways

• Recovery runs do not aid in recovery; they are easy training sessions.
• They allow for increased running volume at low intensity.
• Recovery runs should be done in zone one or two.
• They are beneficial for athletes training more than three hours a week.
• Recovery runs help manage training intensity after hard sessions.
• They can be used in rehabilitation to transition from injury.
• Recovery runs are important for building resilience in the body.
• They help maintain weekly running volume without added stress.
• Recovery runs can be done based on feel or heart rate.
• They are a straightforward tool for endurance training.

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

In this episode, Matthew Boyd discusses the significance of long runs in endurance training, emphasizing their role in glycogen depletion, muscle adaptation, and effective execution strategies. He explains the physiological changes that occur during long runs, the importance of fueling, and the differences between heart rate and pace as metrics for training. The conversation provides insights into how to optimize long runs for better performance and injury prevention.

Takeaways

• A long run is defined as any run longer than 90 minutes.
• Glycogen depletion is crucial for endurance training adaptation.
• Long runs stimulate muscle damage, leading to increased endurance capacity.
• Tissue resilience improves with long runs, helping prevent injuries.
• Heart rate is a better metric than pace for long runs.
• Aim for the middle of your heart rate and pace zones.
• Long runs should be executed in zone two for optimal benefits.
• Fueling during long runs is essential for performance.
• The risk of injury increases after three and a half hours of running.
• Understanding the balance between training stimulus and recovery is key.

If you’re an injured runner we can help you get back to running pain-free.

Click the link to book a free call with us

https://matthewboydphysio.com/booking/

Running Fundamentals Course

https://matthewboydphysio.com/running-fundamentals-course/

Instagram

https://www.instagram.com/matthewboydphysio/

Summary

In this episode, Matthew Boyd discusses the process of recovering from a mild running injury, using his own experience with foot pain as a case study. He emphasizes the importance of understanding the injury's capacity, adjusting training plans accordingly, and maintaining a focus on gradual recovery. The discussion covers the significance of pain management, the adaptive zone, and the necessity of a structured recovery plan to prevent further injury and ensure a return to optimal performance.

Takeaways

• Recovery from a mild running injury requires understanding its capacity.
• Pain management is crucial in determining training adjustments.
• Training should be adjusted based on the injury's behavior.
• The adaptive zone indicates progress in recovery.
• Gradual increase in training intensity is essential.
• Resting without assessment can hinder recovery.
• Injury management should focus on capacity, not just diagnosis.
• Using running as rehab can be effective if done correctly.
• Maintaining a training plan is important but must be flexible.
• Consulting with experts can enhance recovery strategies.