Are the injury prevention tools you’re using truly helping, or are they a waste of time?
Dr. Kate Mihevc Edwards, PT, DPT, OCS, is a board-certified orthopedic specialist, author, and renowned running medicine physical therapist with over 15 years of experience in orthopedics and sports medicine.
As the owner of Precision Performance and Physical Therapy in Atlanta, GA, and founder of Fast Bananas RUNsource, she is dedicated to helping runners—from recreational athletes to Olympians—prevent injuries, recover effectively, and achieve peak performance.
Due to a genetic heart condition, Kate had to stop training for running and triathlons, but she loves these sports too much to stay away forever.
Both Kate and myself love to see runners get back to healthy, pain-free running. But with all the noise around recovery and injury prevention tools that aren’t science-backed, it can be a journey for runners to navigate what will and won’t help.
Think about it: What would you rank as the most and least helpful injury prevention strategies?
Kate and I discussed put a bunch of popular ideas into tiers: most effective, somewhat effective, and not so effective strategies.
Some popular injury prevention ideas have a ton of flash without any real benefit. And others are truly effective at preventing injury, but don’t look as sexy, so people don’t talk about them as much.
Of course, there’s no way to prevent all injuries. Injuries are, in some way, a normal part of sport, and what we’re discussing are ways to reduce risk.
Kate Edwards on the Hierarchy of Popular Injury Prevention Ideas
In this episode, Kate Edwards, DPT and I talk about:
- How strength training, sleep, and nutrition prevent injuries
- Tips for better sleep at home and traveling
- Proper physical and mental rest
- Benefits of cold plunges, contrast therapy, and massage
- Cross-training tips to prevent injury
- What runners do for injury prevention that doesn’t truly help
If you have a friend who’s always struggling with injuries, send them a link to this episode.
Subscribe to the podcast in Apple Podcasts, Spotify, Stitcher, or iHeartRadio.
Links & Resources from the Show:
- Kate on Instagram
- Kate’s book, Racing Heart: A Runners Journey of Love, Loss and Perseverance
- Precision Performance on Instagram
- RUNsource app on Apple and on Google Play
- RUNsource on Instagram
- Get the free Little Black Book of Recovery and Prevention.
Thanks to Ketone-IQ!
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There’s also promising research – and loads of anecdotal evidence – that ketone supplementation can help with recovery if taken post-exercise. I know some of the best ultra runners in the world, Boston Marathon champ Des Linden, and the pro cycling team that won the TdF in 2022 and 2023 all take ketones post-race to aid recovery.
Go to Ketone.com/strengthrunning to save 30% on your first subscription and receive a free 6-pack of Ketone-IQ and try for yourself today.
Thank you to 2XU!
If you haven’t tried 2XU technical compression gear, you’re missing out. 2XU has been the world leader in performance compression for 20 years, helping runners feel better and recover faster with compression gear that’s backed by scientific evidence. Their graduated compression gear is engineered to improve blood flow and performance while speeding recovery.
Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code “JASON” in all caps to get 20% off sitewide, except clearance items or wetsuits.
Thank you DrinkLMNT!
A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.
DrinkLMNT’s products have some of the highest sodium concentrations that you can find. Anybody who runs a lot knows that sodium, as well as other electrolytes like magnesium and potassium, are essential to our performance and how we feel throughout the day.
If you’re not familiar, LMNT is my favorite way to hydrate. They make electrolytes for athletes and low-carb folks with no Sugar, artificial ingredients, or colors. I’m now in the habit of giving away boxes of LMNT at group runs around Denver and Boulder and everyone loves this stuff.
Boost your performance and your recovery with LMNT. They’re the exclusive hydration partner to Team USA Weightlifting and quite a few professional baseball, hockey, and basketball teams are on regular subscriptions. So check out DrinkLMNT to get a free sampler pack and get your hydration optimized for the upcoming season.
