Art of Prevention

 Embark on a deep dive into the rocky terrain of climbing injuries, from overuse to acute, as we dissect a German study that sheds light on these frequent foes. We'll navigate the complexities of annular pulley injuries, examining their anatomy, various injury grades, and treatment options, including when surgery might come into play.The conversation doesn't stop at our hands; it scales up to address the surge in knee and shoulder problems that blight many climbers, especially as bouldering's popularity peaks. Discover the intricacies of knee sprains and ligament damage, and join us in a fascinating exploration of shoulder injuries like SLAP tears and impingements. With insights from the FIMPACT trial, we unravel the enigma of painless structural shoulder damage and the contentious debate surrounding shoulder surgery. Our guests and I delve into these injuries with the precision of a climber finding the perfect route, aiming to fortify your understanding and help you stay clear of these pitfalls.The episode wraps up with a focus on the wrist and elbow—key pivot points for any avid climber. Learn about the vulnerable TFCC in your wrist and how to rehabilitate this and the often-misunderstood epicondylitis, which climbers are all too familiar with. We also spotlight a critical issue for young climbers: growth plate injuries. The mission of our podcast is not just to inform, but to safeguard your climbing future, providing you with prevention strategies that are as valuable as a solid grip on a crux move. Share the love for climbing and this episode, hit subscribe, and leave us a review to spread the wisdom to your fellow crag enthusiasts!Top 10 climbing injuries:Lutter, C., T. Tischer, T. Hotfield, L. Frank, A. Enz, M. Simon, and V. Schoffl. 2020. “Current Trends in Sport Climbing Injuries after the Inclusion into the Olympic Program. Analysis of 633 Injuries within the Years 2017/18.” Muscle Ligaments and Tendons Journal 10 (02): 201.FIMPACT Trial: Paavola M, Malmivaara A, Taimela S, Kanto K, Inkinen J, Kalske J et al. Subacromial decompression versus diagnostic arthroscopy for shoulder impingement: randomised, placebo surgery controlled clinical trial BMJ 2018; 362 :k2860 doi:10.1136/bmj.k2860Growth plate injury resources:Bärtschi, N., Scheibler, A., & Schweizer, A. (2019). Symptomatic epiphyseal sprains and stress fractures of the finger phalanges in adolescent sport climbers. Hand Surgery and Rehabilitation, 38(4), 251-256.Meyers, R. N., Schöffl, V. R., Mei-Dan, O., & Provance, A. J. (2020). Returning to Climb after Epiphyseal Finger Stress Fracture. Current Sports Medicine Reports, 19(11), 457-462. ChicagoIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Discover the delicate dance of pushing limits while preserving the body with Olaf Hedberg, the mentor behind the US junior national ski team's rising stars. As we chat with Olaf,  we unearth the strategies that keep young skiers gliding injury-free toward the high performance. Olaf's narrative, from competitor to coach, reveals the intricacies of training regimens that allow for peak performance without crossing into the treacherous terrain of overtraining. Through his eyes, we gain a practitioner's insight into the art of nurturing resilience in athletes, where rest and nutrition play pivotal roles alongside rigorous practice.Venture with us into the world of elite Nordic skiing, where communication and tech intertwine to forge champions. Olaf Hedberg unpacks the use of innovative wearable technology and baseline testing in shaping the training programs of his junior athletes. Tracking metrics like resting heart rate becomes a tool to maintain an athlete's health and prevent burnout. This episode peels back the layers on how individualized coaching strategies are calibrated to each skier's needs, ensuring that even within a team, each athlete receives the guidance necessary to propel forward, both in their career and on the snow.Wrapping up our insightful discussion, we celebrate the holistic approach to athlete development, as exemplified by World Cup leader Jesse Diggins. From the intricate balance of fitness, technique, and mental fortitude to the tailored dietary plans fueling their endurance, we explore what makes a cross-country skier truly exceptional. Tune in for a comprehensive journey into the world of Nordic skiing where education, technique, and continuous improvement are the cornerstones of not just winning, but also thriving in the sport.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Discover the truth behind strength training for runners as we bust the myths that could be slowing you down. We'll explore how hitting the weights can actually elevate your running game without the bulk. This episode is your ticket to understanding the intricate dance of muscle metabolism and how it can be optimized for endurance.Prepare to revolutionize your running routine with our comprehensive eight-week strength training program, detailed in a handy PDF from theartofpreventionorg, designed specifically for runners seeking to improve performance and economy. Frank Shorter's legendary 1972 Olympic Marathon is just one example of how these principles lead to real-world triumphs. Get ready to make significant strides in your runs with the science-backed insights and expert advice we're sharing today.Strength Training for Runners PDF: https://www.artofprevention.org/store/p/strength-training-for-runnersIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Unlock the secrets to athletic prowess with Coach Nick Aguila from AguilaPerformance.com, my old training companion from our Adam State days. This episode is a goldmine for athletes and coaches alike, offering a rare glimpse into Nick's philosophy of consistent training that far outstrips the typical focus on volume and intensity. We take a deep dive into the success story of Callum Elson's transformation from soccer player to elite miler, highlighting the meticulous approach that balances pushing limits with nurturing raw talent, all while dodging the hazards of injuries and overtraining.Coaching is an art as much as it is a science, and this conversation paints a vivid picture of individualized training plans that no two athletes share. We explore the critical role of recovery in an athlete's regimen, debunking the myth that more intensity always translates to better performance. For runners juggling life's demands, we stress the importance of stress-relief activities and how to weave them into a hectic schedule. The episode also spotlights how weight training, often overlooked for runners, is instrumental in promoting hormonal balance and bone health, offering practical advice to incorporate full-body workouts seamlessly into your routine.Wrapping up this treasure trove of knowledge, we lay out a roadmap for those keen to tap into Nick's expertise. AguilaPerformance.com stands as a beacon for athletes aspiring to reach new heights, offering free initial consultations for those ready to embark on their journey. Whether you're an Olympian in the making or a weekend warrior, there's wisdom to be found here that transcends the track and field, guiding listeners towards their personal bests in sport and life.https://www.aguilaperformance.com/If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Embark on a journey to elevate your understanding of the human body with TJ Williamson, a chiropractor whose mastery extends from the clinic to the gym.  Over the course of our chat, you'll uncover strategies for load management, training variable optimization, and the importance of a well-rounded approach to health that transcends physical exercise. As we navigate the recovery landscape, you'll learn to differentiate between pain types and heed what your body's trying to communicate. Beyond the physical, we delve into the psychological—exploring how fear and past injuries can shape our movement and performance. This episode offers a treasure trove of insights for those seeking to understand the complex dance between mental and physical well-being.We round out our discussion with the art and science of warm-ups and program design. Say goodbye to convoluted routines and hello to the simplicity and specificity that lead to peak performance. Whether you're a lifter seeking to conquer new personal bests or a runner chasing that elusive personal record, this episode promises tactics tailored to your athletic endeavors. Don’t miss the opportunity to enhance your fitness journey with knowledge that could redefine your relationship with pain, training, and overall health.Learn more about Dr. Williamson on his website: https://www.resilientphysicalmedicine.com/Get in contact with him via email: resilientphysicalmedicine@gmail.comCheck out his book on Strength traininghttps://www.resilientphysicalmedicine.com/programs/p/sound-body-planIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

This week I invited Sam Weichel, a seasoned sports chiropractor and former competitive Nordic skier, to share his professional insights and personal experiences on the intersection of back pain and cross-country skiing. Our conversation unravels the complexities of spinal flexion in the sport, debunking the myth that it's inherently harmful while underscoring the pivotal role of training load management. Sam's transition from athlete to chiropractor brings a unique blend of empathy and expertise to our discussion, particularly as we examine the delicate balance between pushing limits and fostering health.Nordic skis may glide smoothly across the snow, but it's not without its bumps when it comes to athlete health and training. Sam and I dissect the nuances of load monitoring, nutrition, and the often-overlooked danger of over-training. We delve into the crucial role of intra-abdominal pressure, the protective embrace of lumbar spine muscles, and the warning signs that coaches and athletes should be attuned to. Sharing a personal anecdote about my brush with over-training syndrome, we underscore the importance of recovery and the subtly sophisticated art of training load calibration for both peak performance and longevity in the sport.Prevention is better than cure, especially on the cross-country track, where early intervention could be the difference between a personal best and a season-ending injury. Our discussion ventures into the world of treatment modalities, from acupuncture to dry needling, celebrating the strides made in sports chiropractic care. Through Sam's lens, we address common misconceptions around injury treatment and extol the broader health contributions of Nordic skiing. Whether you are a skier tackling the trails or an enthusiast of endurance sports, this episode promises to equip you with knowledge to sustain your passion for the sport across every season.

Prepare to be enlightened by the collective genius of our 2023 guest lineup in the Art of Prevention podcast's grand finale! This episode stitches together the most poignant nuggets of wisdom from a year's worth of interviews with top-tier researchers, coaches, athletes, and clinicians. It's your chance to absorb the distilled essence of our dialogues and arm yourself with valuable injury prevention strategies that can revolutionize your approach to health and fitness.As we bid farewell to an incredible year of learning and sharing, this highlight reel serves as a testament to the profound insights that have graced our airwaves. Relive the journey with us as we revisit the best moments from our inaugural season. Embrace the knowledge shared by our esteemed guests and let it guide you into a safer, stronger 2024. This isn't just a recap—it's a capsule of prevention wisdom you won't want to miss.

 I invited chiropractor Tyler Kemp DC to join me on a journey through the landscape of bone stress injuries (BSIs) from the eyes of someone who's felt the pain of a high school runner's regimen and recurrent injury. Together, we unravel the mysteries of BSIs, discussing the thin line between stress reactions and fractures and the critical balance between bone load and recovery. We don't just share expertise; we share stories that illustrate the human element behind the science.As an athlete, there's a constant battle between the desire to train harder and the wisdom to allow for recovery. Tyler and I dissect this struggle, breaking down the internal and external factors that lead to bone stress injuries and the patience required to adhere to the body's healing timeline. MRI shines as the gold standard for injury grading, and we lay out the roadmap for recovery, which often requires the discipline to respect the body's pace rather than the mind's urgency. The conversation takes a turn towards managing the rehabilitation process, highlighting low-impact exercises, the use of pain as a guide, and the importance of not rushing the return to peak performance.Runners, listen up as we lace up for the final sprint in our discussion: prevention and long-term bone health. From the first post-injury walk to the triumphant return to running, we chart the course for a safe comeback that includes strength training, nutritional strategies, and the power of a good night's sleep. Our dialogue extends beyond the track, with reflections on the broader implications of physical activity for healthcare costs and independent living as we age. By the end, you'll understand that the journey back from a bone stress injury isn't just a path to recovery, but a roadmap for resilience in sport and life.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Stress reaction, Stress Fracture, and full on Fracture; These injuries are the topics of todays solo episode. Bone is a metabolically active tissue with many functions. The obvious function is its structural function; providing our bodies with support and giving a framework for our contractile tissues, muscles, to act upon. But bone does far more than this. Our bones are major storage sites for calcium, magnesium, and a major production site for red blood cells. The storage aspect is a very relevant aspect in relation to injury from repetitive stressors like running. Running not only stresses our bones physically, but metabolically as well because of the many roles that calcium plays in the body. Bone Stress Injury: Bones are continuously evolving structures with multiple functions. Structural function: scaffolding of the human body upon with our contractile tissues such as muscles operateStorage function: storing minerals such as calcium, magnesium, phosphorus, and other vital minerals. We also store energy in the form of fat with yellow bone marrowRegulation: regulation of calcium occurs with bones as a storage site. When calcium levels in the blood drop, specialized bone cells called osteocytes reabsorb bone to release the stored calcium, thus maintaining blood levels of calciumReason being that calcium is responsible for many functions in the body besides its most widely known role as what helps us build strong bones. It is also is vital to proper functioning of nerves and muscle tissue. Production function: production of red blood cells within our red bone marrow. There is a continuous process of bone mineralization, and resorption that is occurringThese processes are based on available nutrients and energy availability, as well as stimuli applied to bonesIf we do not have the foundational components necessary for bone mineralization, bone will not be mineralized appropriately. Conversely, if bone has all of the necessary nutrients and ingredients necessary, but does not receive adequate stimuli, bone will not be mineralized appropriately. Why Bone stress injury happens: Repetitive microstrain due to loading cycles (i.e. running) leading to microdamage formationOsteoclasts come in a debride the damaged bone Followed by osteoblasts laying down new bone The gap between these is when bone stress injury happensLow energy availability reduces activity of osteoblastic cells, thus increasing the size of the gap between osteoclast resorption and osteoblast bone formationInternal vs external forcesPeak impact forces were previously associated with bone loadHowever internal forces generate much more force than external forcesLet us know via email at artofprevention.info@gmail.com if you would like the show notes or references for anything from the episode! If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

In this episode I sit down with Doctor Alyssa Wischmeyer, who is a doctor of physical therapy. Alyssa has over 10 years of experience as a physical therapist and many boards specialties including her orthopedic clinical specialty (OCS) and Sport Clinical Specialty (SCS). Not only does she have these credentials but also is a crossfit trainer with a crossfit level 1 certification.  Adding to her professional experiences of rehabilitating other peoples ACL injuries, she also has personal experiences with two ACL injuries of her own. In this interview Alyssa shares her personal and professional experiences not only the rehabilitation of ACL injuries, but also how to keep that injuries from happening again. We discuss important actionable factors related to ACL injuries that we can all improve to decrease the chances of ACL injuries. We spoke extensively about snow sports such as skiing and snowboarding, which we both do recreationally. Being in ski town USA we have both seen many ACLs torn due to snow sports, thus we spend a lot of time talking about recent research regarding injury to the ACL during skiing and snowboarding. As I get into my own ski season I feel that I am going to benefit tremendously from the information that Alyssa shared in this interview. There are many actionable items that I am going to begin incorporating into my dry land training that I believe will reduce my risk of an ACL injury, as well as make me a better skier. Alyssa also has a social media channel in which she is constantly putting out great content around improving performance as well as becoming more resilient. You can find her on all social media and web based platforms at:youtube: Ironclad physio instagram: @ironcladphysiowebsite: www.ironcladphysio.comgmail: theironcladphysio@gmail.com