“For 85% of running injuries, you should be working through it, not resting.” – Mandy Wainfan on The Extramilest Show #135
Mandy Wainfan is a Sports Medicine Chiropractor who specializes in running injuries. In this episode Mandy shares how runners can recover from Plantar Fasciitis, Achilles pain, IT Band Syndrome, Runner’s Knee, and Hamstring injuries. She also explains how strength training can help you recover faster, prevent future injuries, and return to running stronger.
Click HERE to watch the full video with Mandy.
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Topics covered:
- 00:00 — Running injuries: What works and what doesn’t
- 01:45 — Most common running injuries
- 02:46 — How to safely work through an injury
- 08:28 — Understanding and treating plantar fasciitis
- 14:20 — Practical steps for recovering from plantar fasciitis
- 19:17 — How much pain is acceptable during rehab?
- 20:14 — The mental side of injury recovery
- 23:53 — What to do when treatment is not working
- 25:20 — Nutrition, under-fueling, and injury risk
- 28:35 — Understanding Achilles injuries
- 31:32 — How to recover from Achilles injuries
- 32:34 — Isometric exercises for tendon recovery
- 40:21 — Massage and soft-tissue work
- 42:00 — Barefoot training: benefits and risks
- 44:55 — Understanding and treating IT band syndrome
- 49:35 — How to offload the knee
- 51:51 — Runner’s knee and patellar tendinitis
- 53:32 — Strength-training essentials for runners
- 1:00:19 — How beginners can start strength training
- 1:02:39 — Back, hamstring, and nerve-related pain
- 1:08:15 — Safely returning after a hamstring injury
- 1:10:44 — When surgery may be necessary
- 1:13:27 — Advice Mandy would give to her younger self
- 1:16:30 — The nervous system’s role in pain
- 1:18:32 — Simple ways to reduce injury risk
- 1:20:36 — Mandy’s resources and telehealth services
- 1:22:55 — How to become a stronger, healthier & happier runner
A few quotes from my conversation with Mandy:
- “Pain is taught to us as a signal of damage, which is not always true. It is a signal of something. Your body feels threatened somehow. It doesn’t necessarily mean something’s torn or ruptured.”
- “You should be doing the hardest thing that you can do well.”
- “Rest should not last longer than a week in most cases. Almost always you need to be doing rehab.”
- “It’s okay to sacrifice 5 to 10% of your mileage to get the strength training in. The performance gains you’ll get from that can more than make up for the lost mileage.”
- “If you’ve got 30 minutes, get a squat in, get a hinge, and get a carry. That’s all you need.”
Hope you enjoy this new video, CLICK HERE to watch it.
Cheers,
Coach Floris Gierman
P.S. If you’re looking for additional guidance in your training and racing, check out our Personal Best Program. You’ll get proven training plans, weekly live coaching calls, and a supportive community to help you train smarter and race your best. Learn more at pbprogram.com
