Episode Summary: This episode delves into a 2023 research paper that examined how an 18-week program of strength exercises and foam rolling impacted the injury rates of recreational runners. Brodie breaks down the study's methodology, results, and key takeaways, offering runners actionable insights into injury prevention through targeted strength work and foam rolling techniques.

Key Takeaways:

• Strength Training Reduces Injury Risk: The research found that runners who performed strength exercises focused on key muscle groups (hip abductors, quadriceps, foot supinators) twice a week had a significantly lower risk of injury compared to those who did not.
• Foam Rolling Shows Mixed Results: Foam rolling has shown inconsistent outcomes across studies, but this particular intervention suggests that combining strength exercises with foam rolling may improve injury resilience.
• Compliance Matters: The study found that runners who adhered closely to the injury prevention program had an 85% lower risk of injury compared to a control group. Conversely, low-compliance runners were almost twice as likely to get injured.
• Foam Rolling's Role in Recovery: Brodie shares how the research shifted his perspective on foam rolling, citing that while its benefits for flexibility and recovery are not always clear, it may play a role in reducing trigger points and injury risk.
• Injury Prevention Recommendations: By integrating strength training and foam rolling consistently, runners can significantly extend their "injury-free" running days and potentially decrease the likelihood of developing running-related injuries.

Actionable Advice for Runners: Runners can incorporate strength training exercises like single-leg squats, forward lunges, side steps with resistance bands, and foam rolling sessions targeting key lower body muscles to help reduce their injury risk. Consistency and compliance with these exercises are crucial for seeing tangible results.

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In this episode, we dive deep into groundbreaking research that could revolutionize how we understand and treat chronic tendon pain. Our host explores a new paper that suggests chronic tendon pain might be driven by neuropathy—dysfunctional nerves—rather than just degenerative or inflammatory disorders. This shift in understanding opens up exciting possibilities for more effective treatments and pain relief strategies.

Key Talking Points:

1. New Insights into Chronic Tendon Pain:
   • The episode begins by exploring the idea that chronic tendon pain might be primarily neuropathic. The latest research suggests that the pain could stem from nerve damage or dysfunction rather than solely from tendon degeneration or inflammation.
   • This novel understanding could change how we approach treatment, potentially leading to more targeted and effective methods.
2. The Role of Neuropathy in Tendon Pain:
   • We discuss how the study highlights nerve sprouting and neuronal ingrowth as possible causes of pain in chronic tendinopathy.
   • Learn about substance P, a neuropeptide that may play a significant role in maintaining chronic pain through neurogenic inflammation.
3. Lifestyle and Environmental Factors:
   • Discover how chronic stress, poor diet, and environmental exposures can elevate levels of substance P, leading to persistent inflammation and pain.
   • The importance of lifestyle modifications, such as stress management, anti-inflammatory diets, and healthy sleep habits, is emphasized as potential strategies to reduce chronic tendon pain.
4. Emerging Treatment Options:
   • We explore potential treatments discussed in the paper, including radio frequency ablation, shockwave therapy, and percutaneous ultrasound-guided tenotomy (PUT). While these treatments are promising, the host cautions listeners about the need for further research and understanding before seeking these options.
5. Holistic Approach to Managing Tendinopathy:
   • The episode concludes with actionable insights on how to manage chronic tendon pain through a combination of load management, lifestyle changes, and possibly exploring emerging treatments.
   • Encouragement to focus on a holistic approach, integrating physical, psychological, and environmental factors, to achieve better pain management and healing outcomes.

Why You Should Listen: This episode is a must-listen for anyone dealing with chronic tendon pain, as it uncovers new research that could significantly impact your treatment approach. Whether you're a runner, athlete, or someone struggling with tendinopathy, this discussion will provide valuable insights and practical advice to help you better manage your condition.

Takeaways:

• Understanding the role of nerves in chronic tendon pain could lead to more effective treatments.
• Lifestyle changes, such as reducing stress and adopting an anti-inflammatory diet, can play a crucial role in managing pain.
• Stay informed about emerging treatments, but proceed with caution and consult with healthcare professionals before trying new therapies.

Tune in to explore these exciting developments in chronic tendon pain research and learn how you can apply these insights to your own recovery journey!

For MORE Run Smarter Resources 🏃‍♂️📚
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- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

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Episode Title: Unraveling the Mystery of Muscle Cramping with Jeff Sankoff

Guest:
Today's guest is Jeff Sankoff, an emergency physician and seasoned triathlete with over 50 finishes at the 70.3 distance, six Ironman completions, and six 70.3 World Championships under his belt. Jeff is also the host of the Tri-Doc Podcast and a coach who specializes in guiding triathletes, runners, and cyclists through his Tri-Doc coaching business. His unique combination of medical expertise and extensive experience in endurance sports makes him the perfect guest to discuss the complexities of muscle cramping.

Episode Summary:
In this episode, Brodie Sharpe and Jeff Sankoff delve into the elusive and often frustrating topic of muscle cramping. Jeff shares his personal experiences with cramping, particularly during his endurance races, and discusses the scientific theories behind what causes muscle cramps. The conversation covers potential causes such as dehydration, electrolyte imbalances, and the newer theory of neuromuscular imbalances. They also touch on the related condition of hyponatremia, exploring its dangers and how to prevent it during long endurance events. Throughout the discussion, Jeff emphasizes the multifactorial nature of cramping and the importance of personalized strategies for prevention and treatment.

Key Talking Points:

• Personal Experiences with Cramping: Jeff shares how cramping has affected his races, sometimes costing him podium finishes, and the frustration of managing cramps throughout his athletic career.
• Causes of Muscle Cramping: Exploration of the two main theories behind muscle cramping: dehydration/electrolyte imbalance and neuromuscular dysfunction due to an imbalance between excitatory and inhibitory nerve impulses.
• Hyponatremia: Understanding the dangers of hyponatremia, how it can be mistaken for heat stroke, and the importance of balancing water and electrolyte intake during long endurance events.
• Prevention and Treatment: Discussion on the effectiveness of various cramp remedies, such as electrolyte supplements, spicy drinks like pickle juice, and the importance of training at race intensity to prevent cramps.
• The Role of Fitness and Strength Training: How better fitness and strength in targeted muscle groups might reduce the risk of cramping during high-intensity efforts.

Key Takeaways for Runners:

• Experimentation is Key: If you’re prone to cramping, try different strategies such as electrolyte replacement or spicy liquids to find what works best for you.
• Listen to Your Body: Pay attention to how your body reacts in different conditions and intensities. Adjust your training and race strategies accordingly to minimize the risk of cramping.
• Stay Hydrated, but Smartly: In hot conditions, ensure you're not just drinking plain water but also replenishing your sodium levels to avoid hyponatremia.
• Strength Training: Incorporate strength training into your routine to enhance muscle endurance and potentially reduce the risk of cramping during races.
• Know the Warning Signs of Hyponatremia: Be aware of the symptoms like confusion and imbalance, and ensure you're adequately replacing sodium if you’re sweating heavily during long races.

Where to Find Jeff Sankoff:

• Website: Tri-Doc Coaching
• Instagram: @tridoccoaching
• Podcast: The Tri-Doc Podcast available on Apple Podcasts, Stitcher, Spotify, and more.

For MORE Run Smarter Resources 🏃‍♂️📚
- Including Free Injury Prevention Courses 🩹🎓
- The Run Smarter Book 📖
- Access to Research Papers 📄🔍
- & Ways to Work with Brodie 🤝👟
👉 CLICK HERE! 🎉✨

Get Access to Brodie's Running Research Database!