Injury Prevention

Load management, recovery, and rehab-focused running advice.

• IT band syndrome in runners: what actually helps it heal

  Outer knee pain from IT band syndrome usually comes from training load and weak hip control, not a tissue that needs more rolling. Here is a shorter, practical rehab plan runners can actually use.

• When to run through pain vs. when to stop: A practical decision tree

  Every runner gets sore. But how do you tell the difference between standard muscle fatigue and an impending injury? Here is the sports medicine 'Traffic Light' system.

• The Eccentric Heel Drop: The Most Important Exercise You Aren't Doing

  A breakdown of Achilles tendinopathy and the exact step-by-step protocol to bulletproof your lower legs.

• Stop Blaming Your Knees: Why Weak Hips Are Ruining Your Long Runs

  Every runner Googles 'runner's knee,' but the root cause is almost always upstream. Here is how to fix the real problem.

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