How to prevent running injuries with Dr. Matt Silver, Physical Therapist | EP#459
Mar 31, 2025
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Matt Silver, a physical therapist, runner, and author of 'Built to Run,' dives into the essentials of preventing and overcoming running injuries. He discusses the significance of proper running form and mobility, highlighting common mistakes to avoid. Core strength is emphasized for injury prevention, along with effective strength training protocols. Matt also tackles foot stability and the importance of selecting the right footwear, while sharing insightful strategies tailored for both runners and triathletes to enhance performance and minimize risks.
Addressing the root causes of running injuries is essential for prevention, rather than just treating symptoms as they arise.
Improving mobility, especially in the hips and ankles, plays a crucial role in preventing inefficient running form and injuries.
Integrating targeted strength training into a runner's routine vastly enhances resilience against injury and improves overall performance.
Prioritizing foot health and appropriate shoe choices is vital, as they significantly impact foot functionality and injury prevention strategies.
Deep dives
Understanding Running Injuries
The podcast examines the underlying causes of common running injuries, emphasizing the necessity of addressing root problems rather than merely treating symptoms. The speaker highlights the prevalence of injuries among runners, often resulting from improper techniques or lack of foundational strength and mobility. Personal experiences of the speaker are shared, detailing a journey through various injuries, which serve as motivation to understand and treat runners more effectively. The discourse encourages a proactive approach in identifying potential issues before they escalate into more severe injuries.
Importance of Mobility
Mobility is stressed as a crucial factor in preventing injuries and enhancing performance. The discussion focuses on specific areas such as hip and ankle mobility, drawing attention to common tests like the couch stretch and wall test for evaluating flexibility. The speaker notes that many runners overlook the need for adequate mobility, which can lead to inefficient running form and subsequent injuries. A systematic approach to improving mobility through targeted exercises and stretches is recommended to enhance overall running efficiency.
Optimizing Running Form
The podcast delves into the significance of proper running form as a means to reduce injury risk and improve performance. It discusses common flaws, such as overstriding, that can lead to knee pain and other issues. Key recommendations include focusing on the body's center of mass and ensuring a closer foot placement during running strides. Drills and cues are suggested to help runners enhance their form, emphasizing the need for awareness and adjustment during the running motion.
Strength Training for Runners
Strength training is highlighted as an essential component of a runner's regimen, countering the common misconception that running alone suffices for strength. The speaker suggests integrating strength training exercises, such as Bulgarian split squats and calf raises, to build resilience against injury-inducing forces experienced while running. It is explained that adequate strength is vital for maintaining proper running dynamics and handling the physical stresses of each step. The discussion indicates that a thoughtful approach to strength training can vastly improve overall performance and stability.
Triathlete-Specific Considerations
Special considerations for triathletes are discussed, noting the specific demands that cycling and swimming impose on the body. Emphasis is placed on the implications of staying in a fixed position on the bike, which may tighten hip flexors and restrict mobility upon transitioning to running. The podcast advises triathletes to maintain flexibility in the mid-back and ensure sufficient hip mobility to optimize performance when they switch from cycling to running. Recommendations include specific stretches and mobility exercises aimed at maintaining flexibility throughout training.
Core Strength and Its Role
Core strength is addressed as a significant element in enhancing running efficiency and preventing injuries. The podcast outlines various core exercises that incorporate rotation, helping runners to develop better control and stability. Specific drills, such as those utilizing a PVC pipe or banded rotations, are suggested to integrate core strength with running mechanics effectively. The importance of coordinating upper and lower body movements during running, through cues focused on the belly button, is also emphasized to improve overall running technique.
Foot Health and Function
Foot health is examined, highlighting the impact of shoe choice on foot functionality and the importance of muscle activation in the foot. The discussion includes recommendations for more minimalist footwear to encourage better arch activation and natural foot movement. The creation of foot strength through exercises, such as toe yoga and the use of specific insoles to stimulate the foot, is suggested as a means to improve overall function. Attention is drawn to the feedback mechanisms that allow for better arch dynamics, indicating the significance of proper foot care in preventing injuries.
Overrated and Underrated Concepts
In the podcast, certain concepts regarding injury prevention are explored, categorizing them as overrated or underrated. Cross-training is labeled as overrated when used as a sole solution for injuries, stressing the necessity of targeted strength work instead. Conversely, Barefoot Science insoles are deemed underrated for their ability to activate foot muscles and improve arch functionality. By examining these products and principles, the speaker aims to clarify and guide listeners towards more effective injury prevention strategies.
Matt Silver is a physical therapist, runner and author of the book Built to Run. In this interview, Matt peels back the layers of the underlying causes of typical running injuries, and discusses how to prevent and overcome injuries by identifying and tackling the root causes of the issue.
HIGHLIGHTS AND KEY TOPICS:
Running form - how is it connected to injury risk, common mistakes and how to identify development areas, and how to work on your running form
Mobility - how is it connected to injury risk, common mistakes and how to identify development areas, and how to work on your mobility
Strength training - how is strength connected to injury risk, recommended strength training protocols, and common mistakes and misconceptions
Core strength - what type of core strength do runners need for injury prevention, and what exercises to use to develop it
The importance of the foot, foot stability and function, and choosing the right footwear
DETAILED EPISODE SHOWNOTES:
We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
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