Show Notes
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Mandy Wainfan is a sports medicine chiropractor who specializes in running injuries. In this episode Mandy shares how runners can recover from Plantar Fasciitis, Achilles pain, IT Band Syndrome, Runner's Knee, and Hamstring injuries. She also explains how strength training can help you recover faster, prevent future injuries, and return to running stronger.
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Topics covered:
00:00 — Running injuries: What works and what doesn't 01:45 — Most common running injuries 02:46 — How to safely work through an injury 08:28 — Understanding and treating plantar fasciitis 14:20 — Practical steps for recovering from plantar fasciitis 19:17 — How much pain is acceptable during rehab? 20:14 — The mental side of injury recovery 23:53 — What to do when treatment is not working 25:20 — Nutrition, under-fueling, and injury risk 28:35 — Understanding Achilles injuries 30:20 — Precision Fuel & Hydration Sponsor 31:32 — How to recover from Achilles injuries 32:34 — Isometric exercises for tendon recovery 40:21 — Massage and soft-tissue work 42:00 — Barefoot training: benefits and risks 44:55 — Understanding and treating IT band syndrome 49:35 — How to offload the knee 51:51 — Runner's knee and patellar tendinitis 53:32 — Strength-training essentials for runners 1:00:19 — How beginners can start strength training 1:02:39 — Back, hamstring, and nerve-related pain 1:08:15 — Safely returning after a hamstring injury 1:10:44 — When surgery may be necessary 1:13:27 — Advice Mandy would give to her younger self 1:16:30 — The nervous system's role in pain 1:18:32 — Simple ways to reduce injury risk 1:20:36 — Mandy's resources and telehealth services 1:22:55 — How to become a stronger, healthier & happier runner 1:24:42 — Closing thoughts
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RESOURCES: ► Performance Place Sports Care & Chiropractic Youtube: https://www.youtube.com/@Performance-Place-chiropractor ► Performance Place website: https://www.p2sportscare.com ► Performance Place Contact Form: https://www.p2sportscare.com/contact-form ► Performance Place Resources (eBooks & Webinars): https://www.p2sportscare.com/resources
LINKS & TOOLS MENTIONED ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast ► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785
► Extramilest Website: https://extramilest.com ► Path Projects Website: https://pathprojects.com
ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.
Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest.
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