Doc On The Run Podcast

Why running is better than lunges or planks when you have a plantar plate sprain

When you have a plantar plate injury, it can be frustrating. The whole problem stems from a tiny little ligament right at the base of the second toe that is getting irritated, stretched, and strained. If its really bad, you might even have some tiny little tears in the plantar plate ligament.

I was just talking to a runner who asked me about other exercises. Because, she had been told... 

       "stop running, do other exercises to get stronger."

So, she signed up for a boot camp training class.  Although she wasn't running, shewas doing lots of exercises that were potentially harmful to the plantar plate and slowing her recovery, and eventual rturn to pain-free running. 

So, which is better for a healing sprained plantar plate, running more or doing exercises that make you stronger like planks, push-ups, and burpees? 

Well, that is a great question and that is what we're talking about today on the Doc On The Run Podcast. 

What is shortening of a metatarsal stress fracture on a CT scan?

I get lots of calls from runners who need a second opinion for running injuries like metatarsal stress fractures.  Many times they are confused by medical terminology in their imaging reports. 

In this particular case, the runner wanted to know what it meant when her radiology report said that there was "5 millimeters of shortening of the second metatarsal bone," the bone that had the stress fracture. 

In this episode, I am going to explain what fracture "shortening" really means and how it shows up on a CT scan. 

What exactly is shortening of a fracture when it shows up on a CT scan? 

Well, that is what we're talking about today on the Doc On The Run Podcast. 

Is time or intensity more important after running injury?

I was just on a call with a trail runner who is recovering from both a sesamoid bone injury as well as a peroneal tendon injury.

Right now she is focusing on working toward running on long technical trail runs in the mountains. To that end she is doing a lot of different forms of activity to supplement her running fitness.  

During our call, she asked a great question...

"Should I be adding a lot more time or a lot more intensity to rebuild her running fitness."

Which is more important to increase first, after you have had a running injury, time or intensity? 

Well, that is a great question and that is what we're talking about today on the Doc On The Run Podcast. 

When does plantar plate tear cause crossover hammertoe?

If you are a runner and you got diagnosed with a plantar plate sprain, you probably already figured that out plantar plate sprains can be frustrating.

The plantar plate ligament is on the bottom of the foot, at the base of the second toe and it helps hold the toe down against the ground. 

What is crossover toe deformity? 

Well, if you look at the foot from the top, typically crossover toe deformity means the big toe tilts this way and the second toe forms a hammer toe and tilts that way and goes over the big toe. When you have the second toe over the big toe, it causes lots of problems. 

Today on the Doc on the Run podcast, we're talking about when a plantar plate tear can cause or contribute to the development of a thing called crossover toe deformity. 

After injury recovery, do I need to hire a running coach?

Today's episode comes from a question that I got during a second opinion webcam call with a recovering runner. 

She is running, she is doing fantastic, and she wanted to know if she should hire a running coach. By the way, this is a very experienced, very fast marathon runner. 

After injury recovery, do I need to hire a running coach? 

Well, that is what we're talking about today on the Doc On The Run Podcast. 

Does a full or partial plantar fascia rupture increase risk for re-tear?

Today's episode comes from a question posted in the comments section of one of the Doc On The Run YouTube channel videos. 

Specifically, it came after a viewer watched the video entitled Top Three Clues of a Plantar Fascia Rupture and Davis posted a question. 

He wanted to know, does a full or partial plantar fascia rupture greatly increase your risk for a re-tear.

Does a full or partial plantar fascia rupture increase your risk of a plantar fascia tear later?

Well, that is a great question and that is what we're talking about today on the Doc On The Run Podcast.

Should I do proprioception retraining on both ankles or just the injured ankle?

I was just on a follow-up webcam call with a runner who has chronic ankle instability but wants to get back to running on trails.

She is trying to decide when it is safe for her to make the transition from running on a smooth, flat surface like asphalt to running on uneven technical trails. 

Since she had a long time off of running for a long time and she does not want to get re-injured. 

She asked me a great question on a recent call. 

“Should I be doing this proprioceptive retraining on both ankles or just the injured ankle?”

Well, that is a great question and that is what we're talking about today on the Doc On The Run Podcast. 

How does chronic hyperextension lead to plantar plate injury?

If you are a runner, and you have pain in the ball of the foot, and you have been diagnosed with a plantar plate sprain, you probably already realize you are in for a lot of trouble. 

It is very difficult to get the plantar plate ligament to heal while you are still running. 

If you caused a plantar plate injury by hyperextending the toe, then obviously, you need to stop hyperextending the plantar plate by stretching it and pulling on it. At least, if you want to get back to running faster.

Today on the Doc on the Run podcast, we're talking about how hyper extension can lead to a plantar plate injury.

The 2 most important days to skip running to prevent an overtraining injury

What if I told you that you could skip two days and avoid an overtraining injury altogether? 

Well, if you are injured, you would probably go back and skip any two days I picked on your calendar, right? 

Overtraining injuries are preventable. You do not get overtraining injuries because you ran too much. 

You get overtraining injuries because you did not recover enough before the workout that you were not actually strong enough to withstand.

What are the two most important days you should skip to avoid an overtraining injury? 

Well, that is what we're talking about today on the Doc On The Run Podcast.

Is this painful bump a fibular stress fracture or stress reaction?

Today's episode comes from a question that was posted as a comment on one of the videos on the Doc On The Run YouTube channel about the difference between a stress reaction and stress fracture in the fibula in runners. 

He said:

“Hey, I really appreciate the video, I go to the gym a lot and I was doing the treadmill at maximum speed and one day my fibula started hurting a lot after the gym in the lower leg on the outside and I found out it was my fibula. I took a day of rest and went back to the gym, and I was running on the treadmill even when my leg was hurting.”

What is this painful bump that might be a fibular stress fracture? 

Well, that is what we're talking about today on the Doc On The Run Podcast.