In this episode, we tackle the most critical question in any long-distance race: is this pain a harmless sensation or a sign of an impending injury? Your handy-dandy running injury expert breaks down the "rules of thumb" to help you, your coaches, and your crew make the right call in the heat of the moment.

This episode is a must-listen for ultra-athletes and their support staff. We provide a simple, three-part framework for assessing pain on the course, from the nagging ache that's likely just sensitivity to the red flags that signal it's time to absolutely stop. We also discuss the specific responsibilities of the crew and coaches—your level-headed support system—and where you should turn for a professional diagnosis.

We'll cover:

• The framework for identifying harmless pain versus a true injury.

• The critical assessments you and your crew can perform during a race.

• How to prevent a small issue from becoming a race-ending one.

• Why your crew is your most valuable asset when dealing with pain.

And as always, our discussion is a general overview. Always consult a medical professional or the medical staff at the aid station. For a more detailed look at these assessments, reach out for our exclusive handout for coaches.

Contact Information: 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com

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Peroneal tenosynovitis may sound complicated, but for runners, the signs are often easy to spot. This condition affects the tendons along the outside of the ankle — the ones that help stabilize your foot with every stride. When these tendons become irritated or inflamed, runners often notice pain, swelling, or stiffness that gradually worsens with training.

Early signs include a dull ache or soreness at the outer ankle, sometimes turning into sharper pain during or after runs. Swelling, warmth, or even a snapping sensation near the ankle can also appear. Many runners feel stiffness first thing in the morning or after sitting for long periods. On trails or uneven ground, the ankle may even feel weak or unstable, making balance harder to maintain.

Unlike an ankle sprain, which happens suddenly, peroneal tenosynovitis usually builds up over time due to repetitive stress, higher mileage, or uneven terrain. Recognizing these early warning signs can help runners better understand what their body is saying and stay consistent in their training.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Shin pain is one of the most common complaints among runners, and anterior lateral shin splints are a prime example. This type of shin splint affects the front and outer part of the lower leg, often showing up as an ache or soreness that builds during runs and lingers afterward. At first, the discomfort may feel like a dull ache that eases once you warm up, but over time it can progress into sharper or throbbing pain that interferes with both running and daily activities.

Runners with anterior or lateral shin splints often notice tenderness when pressing on the shin, a feeling of tightness in the muscles along the front of the leg, or even mild swelling after a tough workout. Hard surfaces, downhill running, or sudden jumps in mileage can make the symptoms worse. Unlike a stress fracture, which usually causes pinpoint pain in one exact spot, shin splints typically cover a broader area along the shin and may affect both legs.

Recognizing the signs early helps runners understand what's happening in their lower legs and take steps to keep training consistent without being sidelined.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/