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

Book a Discovery Session/Consultation to see if we can help (virtually or in-person).

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/

Hip and Achilles pain are two of the most common problems that runners face, yet they can feel very different from person to person. In this case study episode, we look at two runners dealing with pain in these areas and the unique ways their symptoms showed up.

Hip pain in runners often presents as aching or stiffness deep in the groin, on the outer hip, or at the front of the joint. It can limit stride length, cause tightness after sitting, and sometimes even mimic other issues like back problems. Achilles pain, on the other hand, is usually felt as soreness or tenderness along the tendon just above the heel. Early signs include stiffness first thing in the morning, aching that builds during a run, or swelling that lingers afterward.

By comparing how these two runners experienced their hip and Achilles symptoms, this episode highlights the patterns athletes should pay attention to. Recognizing the early warning signs is key to staying consistent with training and avoiding setbacks.

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/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

Knee pain can be confusing for runners because it comes in many forms. One lesser-known source is Hoffa's fat pad impingement, which affects the soft tissue just below the kneecap. This fat pad normally cushions the front of the knee, but when it becomes irritated or pinched, it can create sharp, localized pain that feels very different from general soreness after a run.

Runners often describe the discomfort as pain directly beneath or on either side of the kneecap, especially when the leg is fully straightened. The symptoms may worsen when running downhill, standing with the knee locked out, or after long runs that place repetitive stress on the front of the joint. Some also notice swelling, tenderness when pressing just below the patella, or a feeling of fullness at the front of the knee.

Because the fat pad is highly sensitive, irritation can linger if ignored. Unlike conditions such as patellar tendon pain, Hoffa's fat pad impingement tends to feel sharper and more pinching in nature. Recognizing these symptoms early can help runners better understand the cause of their knee pain and avoid setbacks in 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/

Online Knee Program: https://www.p2sportscare.com/products/

Welcome to the Restoring Human Movement podcast! Thanks for joining the movement movement. I'm Dawne, and whether this is your first time or you're returning, we're glad you're here. Don't forget, we have tons of videos on YouTube and other recordings on this podcast platform covering many areas of the body, so feel free to use those as resources for any questions you may have.

Today, we're tackling a crucial topic: How do you know if you're seeing the right provider? I've got intern Garrett here with me, and you've probably heard his voice a few times by now. He's nearing the end of his year with us, so I'm taking advantage of these last opportunities to record our conversations for you.

We were just discussing this before recording. Garrett, what was going through your mind that sparked the question, "Is it a red flag to be seeing this type of provider?"

"Yeah, recently I went on a trip with some friends," Garrett explains, "and if you're in chiropractic school, PT school, or any sort of provider school, you inevitably get asked questions about pain or injuries. I had a friend who was seeing a pretty famous provider and asked, 'Hey, are they doing the right things for me? Are they giving me the right care I need, especially since it's a pretty far drive?' They said, 'We're flying blind here. Most people don't know what makes a good or bad chiropractor or physical therapist. Are they just trying to sell me packages? Or are they actually getting me better?' These are really important questions because if we in the industry don't check ourselves, we're not going to give people the proper care."

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/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

Welcome to the Restoring Human Movement podcast! Today, we're tackling a common source of discomfort: outer hip pain, specifically focusing on trochanteric bursitis. While textbooks define bursitis as side-of-the-hip pain with swelling or puffiness, what if you have pain but no swelling? We'll dive into what that means and why your symptoms might be confused with other conditions like gluteal tendinopathy or IT band issues.

Bursitis is an irritation and inflammation of the bursa – a fluid-filled sac – which often means swelling. But even without visible swelling, the tips we're sharing today can help. However, understanding exactly what you have is key, which is why a thorough physical examination.

If your outer hip hurts when you walk, run, hike, or even sometimes clicks, but without the classic swelling, you'll gain crucial insights. Don't let uncertainty about your outer hip pain hold you back. Tune in to learn more and discover how proper diagnosis is your first step towards effective relief

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/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

Welcome to the Restoring Human Movement podcast! Today, your co-host Sebastian is diving deep into hip impingement, a condition often misunderstood but crucial for athletes and active individuals to grasp. If you've been dealing with persistent hip or groin pain, this episode is for you.

We'll break down exactly what hip impingement is: a pinching sensation in the hip, typically caused by two main bony types—pincer type (an overgrowth on the pelvis/acetabulum) or cam type (an abnormal shape of the femoral head). We'll also discuss mixed types. While there is indeed a bony component that often won't change, we'll explain why this doesn't mean you're stuck with the pain. As we've discussed in other podcasts, there's a vital biomechanical factor at play. This is why focused rehabilitation and exercise are key principles for effective treatment.

Understanding these details is the first step toward finding relief and getting back to the activities you love. We'll even guide you to our YouTube channel for visuals that provide more insight into these bony components. Tune in to demystify hip impingement and get on the right path to recovery!

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/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/