Ready to Run

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**Ready to Run**

Welcome to the Ready to Run Podcast, hosted by Kurt Roeser, DPT (physical therapist and sub-elite long distance runner) and Efren Caballes, DO (sports medicine physician).

The goal of our podcast is to engage in thoughtful discussions with athletes, coaches, clinicians, and researchers to share knowledge within the field of sports medicine and inspire progression in the sport of running.

We hope to empower individuals to navigate injuries, reduce injury risk, optimize training and performance, and provide listeners with the tools needed to get Ready to Run!

Latest Episodes:

Episode 30: Iron Deficiency in Endurance Athletes Nov 02, 2023

Show notes

What we talked about:

3:10- Outlining the episode

3:40- What is iron and why it is importance for endurance athletes

4:35- Different types of iron deficiency

7:50- Diagnosis of iron deficiency

11:05- Altitude training and optimization of iron

11:55- Who is screened for iron deficiency

12:40- Goal ferritin levels for athletes

13:45- Getting more iron in your diet

14:55- When and how to take iron supplementation

17:25- IV supplementation

18:50- Summary of episode

Sponsors:

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Sidekick Tool

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Episode 29: Calcaneal Bone Stress Injuries Oct 13, 2023

Show notes

What we talked about: 4:00- Introduction to calcaneal bone stress injuries 4:25- What is the calcaneus? 4:55- Where these injuries typically occur within the heel 5:55- Risk factors 7:15- Presentation 10:30- Progression of the injury 11:15- Treatment 13:40- Summary Sponsors: 2Before Use the code "Lindsey" for 30% off of 20 packs plus free shipping Sidekick Tool Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount

Episode 28: Groin Pain in Runners Sep 21, 2023

Show notes

What we talked about:

4:00- Terminology of groin pain

6:10- How to start treatment with groin pain

9:20- Utilizing ultrasound

15:20- Finding the source of pain to provide an effective treatment strategy

18:00- Running protocol with these injuries

21:55- Rehabilitation exercises

25:45- Return to run expectations

29:00- Sports hernia protocol

Sponsors:

2Before

Use the code "Lindsey" for 30% off of 20 packs plus free shipping

Sidekick Tool

Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount

Episode 27: High Risk Stress Fractures of the Hip Sep 07, 2023

Show notes

What we talked about:

3:40- Quick introduction to stress injuries

6:05- Bone stress injuries of the femoral neck

7:35- How these injuries present with these injuries

11:00- Recovery and return to run program

18:20- Bone stress injuries of the lesser trochanter

20:40- Injuries of the femoral shaft

23:20- Takeaways from the episode

Sponsors:

2Before

Use the code "Lindsey" for 30% off of 20 packs plus free shipping

Sidekick Tool

Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount

Episode 26: Sacral Bone Stress Injuries Aug 24, 2023

Show notes

What we talked about:

3:00- What is the sacrum

3:45- Characteristics of a bone stress injury

6:20- Defining a sacral stress fracture

6:45- Signs and symptoms

8:25- Imaging

9:35- Treatment

11:55- Different layers of bone

13:30- DEXA scans

15:30- Rehabilitation

Sponsors:

2Before

Use the code "Lindsey" for 30% off of 20 packs plus free shipping

Sidekick Tool

Go to sidekicktool.com/rtr and use the code "readytorun" for a 15% discount

Episode 25: Femoroacetabular impingement (FAI) and hip labrum tears in runners - Lindsey Plass Jun 15, 2023

Show notes

On this week’s episode of the Ready to Run Podcast, we have the pleasure of meeting with Lindsey Plass to discuss femoroacetabular impingement (otherwise known as FAI) and hip labrum tears in runners. Lindsey is a Chicago-based physical therapist, performance coach, author, and international speaker. Lindsey is a former college soccer player turned 10-time marathoner and triathlete. She completed an orthopedic physical therapy residency and manual therapy fellowship making her a board certified Orthopedic Clinical Specialist and Fellow of the American Academy of Orthopedic Manual therapists. It was her own lived experience, nearly 10 years ago, with hip pain related to FAI and a labral tear that sparked her interest in helping others with hip issues getting back to doing the things they love. She is a clinician and coach and owner of Plass Physical Therapy and Performance. She is currently faculty in the University of Chicago Medicine Orthopedic Physical Therapy Residency and University of Chicago Manual Physical Therapy Fellowship. In 2021, Lindsey was invited to be a part of the international Young Athlete’s Hip Research Collaboration led by Dr. Henrik (Paul) Dijkstra who is the Director of Medical Education at Aspetar. Lindsey was also invited as an expert clinician panel member of the 2022 Oxford University Young Adult Hip Consensus meeting, where she represented physical therapists internationally. We are excited to share her wealth of knowledge and expertise in how to recognize and manage these injuries with the best current evidence. Let’s get ready to run with Lindsey Plass! Show notes: 5:10- What is FAI and its associated pathologies? 7:50- Prevalence of FAI 9:15- When does cam/pincer morphology develop? 12:15- Signs and symptoms of FAI/hip labrum tear 19:15- Key components of the physical exam and diagnostic work-up 28:45- Interpretation of MRI findings 33:00- Common functional impairments in patients with symptomatic FAI 39:10- Understanding non-surgical and surgical treatment options and managing expectations 44:10- Effect of athlete level of sport and decision-making process for surgical and non-surgical treatment of FAI References: Freke MD, Kemp J, Svege I, Risberg MA, Sem-ciw A, Crossley KM. Physical impairments in symptomatic femoroacetabular impingement: a systematic review of the evidence. Br J Sports Med. 2016;50:1180. Kemp JL, Coburn SL, Jones DM, Crossley KM. The Physiotherapy for Femoroacetabular Impingement Rehabilitation STudy (physioFIRST): A Pilot Randomized Controlled Trial. J Orthop Sports Phys Ther. 2018 Apr;48(4):307-315. Mansell NS, Rhon DI, Meyer J, Slevin JM, Marchant BG. Arthroscopic Surgery or Physical Therapy for Patients With Femoroacetabular Impingement Syndrome: A Randomized Controlled Trial With 2-Year Follow-up. Am J Sports Med. 2018 May;46(6):1306-1314. Thorborg K, Reiman MP, Weir A, Kemp JL, Serner A, Mosler AB, HÖlmich P. Clinical Examination, Diagnostic Imaging, and Testing of Athletes With Groin Pain: An Evidence-Based Approach to Effective Management. J Orthop Sports Phys Ther. 2018 Apr;48(4):239-249. Social media links: Website: https://plassptperformance.com/ Instagram: @plassptperformance

Episode 24: Dan King - US Masters runner and 1 mile world record holder (60-64 age group) Apr 20, 2023

Show notes

In this episode, we meet with Dan King who is a US masters runner from Boulder, CO. Dan is an accomplished runner and currently holds the world record in the 60-64 age group in the mile with a time of 4:49:08 set in 2020. He discusses how he overcame a years long history of recurring plantar fasciitis and calf strains which led to his unique training regimen focusing on high volume cross training and Easy Interval Method running. His training methods and plant-based lifestyle have led to his success and longevity in running as a world class masters athlete, and he shares some great advice for the person who has the goal of being a lifelong runner. Let’s get ready to run with masters runner and cross training king – Dan King!

What we talked about:

3:25- Setting the world record for the mile for the 60-64 age group

8:15- Managing injuries

12:35- Strength training

16:45- Nutrition as a masters athlete

21:10- His current training methods

26:55- The easy interval method

30:55- The long run

37:10- Racing shorter distances versus the marathon

42:50- Nutrition

56:00- Advice he would give his younger self

Show notes:

The China Study

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Episode 23: Not so Simple Ankle Injuries Apr 06, 2023

Show notes

While most runners return to sport following an acute ankle sprain without complications, not all ankle sprains are simple. In this episode, we'll discuss an example case to demonstrate several important considerations for someone with chronic ankle instability. This includes a discussion on the most common causes of persistent ankle pain including cartilage injuries, peroneal tendinopathy, posterior tibialis tendinopathy, and recurring sprains. We'll break down some of the alterations in movement patterns seen after ankle sprain, physical exam pearls, and rehabilitation plan. If you've ever had an ankle injury that has taken a long time to heal then you'll want to check out this episode and explore the main reasons why runners can end up with ankle instability and what you can do to break the cycle of injury.Show notes:

3:30 - What is chronic ankle instability?
4:00- Key findings from 2016 consensus statement on lateral ankle sprains
6:40- Common causes of persisting ankle pain
11:10- Why is it important to manage ankle sprains early on?
25:50- Pathomechanical impairments following an ankle sprain
30:30- Alterations in joint forces and movement patterns
31:50- Effect of loss of range of motion
38:00- Too much supination on landing
42:00- Assessment and physical exam pearls
45:00- Rehab programming

References:

Cho JH, et al. Value of stress ultrasound for the diagnosis of chronic ankle instability compared to manual anterior drawer test, stress radiography, magnetic resonance imaging, and arthroscopy. Knee Surg Sports Traumatol Arthrosc. 2016 Apr;24(4):1022-8.Delahunt E, et al. Clinical assessment of acute lateral ankle sprain injuries (ROAST): 2019 consensus statement and recommendations of the International Ankle Consortium. Br J Sports Med. 2018 Oct;52(20):1304-1310.
Hertel J, Corbett RO. An Updated Model of Chronic Ankle Instability. J Athl Train. 2019 Jun;54(6):572-588.
Palmieri RM, et al. Arthrogenic muscle response to a simulated ankle joint effusion. Br J Sports Med. 2004 Feb;38(1):26-30.
Roemer FW, et al. Ligamentous Injuries and the Risk of Associated Tissue Damage in Acute Ankle Sprains in Athletes: A Cross-sectional MRI Study. Am J Sports Med. 2014 Jul;42(7):1549-57.
Saltzman CL, Salamon ML, Blanchard GM, Huff T, Hayes A, Buckwalter JA, Amendola A. Epidemiology of ankle arthritis: report of a consecutive series of 639 patients from a tertiary orthopaedic center. Iowa Orthop J. 2005;25:44-6.

Sponsors:

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Use the code "ReadytoRun" for 15% off your first order

Episode 22: Rochelle Basil - Re-finding the Fun in Running Mar 23, 2023

Show notes

This week, our guest is Rochelle Basil. Rochelle is a local elite long-distance runner, coach, and dog mom. She is originally from New Zealand but now lives just outside of Boulder, Colorado. Her career highlights include competing in the World Cross Country Championships and running a 2:39 marathon in London.

In this episode, she shares her personal story of the ups and downs of her career following a peroneal tendon injury and multiple bone stress injuries which changed the trajectory of her career for multiple years. Getting back to good health and getting to the starting line of a marathon was a goal that she didn't think was possible for a long time. With patience, consistency, trust in the process, and support from those around her, she was finally able to reach her goal of getting to the start line of a marathon and crossing that finish line. In this episode, you'll hear about how she ran shoeless for the last 6 miles!

Rochelle's journey is one that is defined by refinding the fun in running. This is a story that we know many runners go through and we wanted to open this conversation to share the message that getting back to good health is possible! So if you are someone who is looking to break the cycle of injury, we hope that this episode inspires you as much as Rochelle has inspired us!

Let's get ready to run with Rochelle Basil.

What we talked about:

4:05- Introduction to Rochelle

7:15- Rochelle’s running and coaching career

11:45- Her injury history

22:20- Your body’s ability to recover from energy deficiency

29:15- The impact of diet culture

32:00- Peroneal tendon injury

39:45- Finding joy in her comeback

43:50- Racing CIM and how she ended up finishing without shoes on

58:00- Changing the narrative of her career

Show notes: