Protected: Sisu RISING
Iliotibial Band Syndrome in Runners Part 1
The IT band cannot be stretched … We need it to be tight and strong, like a ‘spring,’ to stabilize the hip and the knee during running
Hip Labral Tear Treatment
I have found there is almost always…a way to work in the activity you love WHILE you’re recovering from a hip labral injury
What Trans and Non-Binary Athletes Need to Know About RED-S
One of the best ways to catch the onset of RED-S is to be mindful about performance changes in response to increasing training loads.
How to build strong ankles
If you’ve ever had multiple, or recurrent, ankle sprains, you’ve likely wondered “how can I make my ankles stronger and keep this from happening again?” Here are 3 ankle exercises for strong, sprain-resistant ankles. Single leg balance on foam Sometimes, balancing on foam can feel a bit mundane and baseless, especially for…
Running While Pregnant
Dr. Ellie has driven home the point that women are not fragile. And this doesn’t change during pregnancy, despite many years of nonsense conventional wisdom that physical exertion can cause a miscarriage or preterm birth. While it is prudent to be cautious while pregnant, you are not suddenly a delicate flower. So, can you run…
Optimizing Return to Running After Gender Affirming Bottom Surgery – For All Genders
Authors: Dr. Katie McGee, PT, DPT (they/she), with contribution from Kennie Q. Story, MS, ACSM-CPT (he/him/his) If you are a runner thinking about gender affirming bottom surgery, there can be a lot of unknowns. How long will it take to get back to running? Will I be as good of a runner as…
Physical therapists, coaches, and trainers: Have you missed RED-S in your athletes?
The first step in being able to identify relative energy deficiency in sport (RED-S) in one of our athletes, as physical therapists, coaches or trainers, is to have an awareness of RED-S and what it is. You can start, by reading up on RED-S here. Part of understanding RED-S is knowing that we can’t…
What is relative energy deficiency in sport?
Many women in the world of sport experience injury, fatigue, and over-training. Can we say that this is just the nature of sport & competition, or are we missing something? I truly believe that energy deficiency is widespread among athletes, particularly females, and is contributing to injuries and burn-out. To address it, we need…
Shin Splints: What are they and what you can do to manage them
With social distancing measure in place, an increased number of people seem to be running. This increase in engagement has correlated with an uptick in a specific question sent my way: “What should I do about my shin splints?” I hate (and love) to say this, but it depends. Today, I want to discuss what shin splints are exactly, and review actionable steps you can take to start feeling better.
STRENGTH TRAINING FOR WOMEN WHO RUN
Strength training for runners is like a black hole of information that comes with all sorts of nonsense.
5 Lessons in Training for a 25k+
Last year (2019), I began training for my first ever 25k+ (17 mile) trail run. On Saturday, I ran it, placed 15th female and 2nd in my age group.
Exercises for runners with knee pain
I have found that there are a few key exercises that have been invaluable to the runners that I see and work with here in Seattle, WA.
Stress Fractures in Female Runners
Under the pretense of Wolff’s law, one might deduce that as long as your bones are healthy (key word here…healthy), they’ll adapt to the stressors you place on them and even become stronger.
3 Common Training Pitfalls made by Female Runners
The most common misconception among female runners/athletes is that heavy lifting will make you get big.
Dear Runner’s World, Women’s Health and Amanda McCracken
Day after day I am confronted with the sad reality that our medical system has created a sense of fragility in women all over the country.
10 Benefits of Strength Training for Runners
Hey runners! Let’s talk about load (ie. strength training). Strength training is a valuable asset to a runner’s training regime for a number of different reasons, but too often strength training is non-existent in a runner’s routine.
Running, the knee’s best friend.
I hear it often, “running is bad for my joints.”