In this episode, we tackle the aches, sprains, and mysteries of the foot and ankle, which are often the foundation of many runners' problems. We dive deep into common musculoskeletal injuries, from a simple misstep off a curb to the chronic pain that keeps you off the road.

We'll break down the different types of ankle sprains—from the common inversion sprain to the less common but equally frustrating high ankle sprain—and explain how to tell if you might have an accompanying fracture. Then, we'll move to tendon-related pain, demystifying conditions like Achilles tendinopathy and Peroneal tendon injuries that can cause pain, swelling, and a feeling of instability.

From there, we'll step into the foot to discuss conditions like stubborn plantar fasciitis and the tell-tale signs of a stress fracture. We'll also share a crucial insight: some pain that feels like a strain or tendinopathy can actually be from nerve irritation. We'll also touch on how your foot and ankle are part of a larger system, where pain can originate from issues with your knee, hip, or core.

This episode is your essential guide to understanding what's really going on below the knee and why a proper diagnosis is the first step toward lasting relief.

We'll cover:

• The difference between ankle sprains and fractures.

• Identifying and managing Achilles and Peroneal tendon injuries.

• The connection between nerve irritation and foot/ankle pain.

• Common foot conditions like plantar fasciitis and stress fractures.

Contact Information: 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com

Call to Action: Book a Discovery Session/Consultation to see if we can help (virtually or in-person).

In this episode, we tackle the most critical question in any long-distance race: is this pain a harmless sensation or a sign of an impending injury? Your handy-dandy running injury expert breaks down the "rules of thumb" to help you, your coaches, and your crew make the right call in the heat of the moment.

This episode is a must-listen for ultra-athletes and their support staff. We provide a simple, three-part framework for assessing pain on the course, from the nagging ache that's likely just sensitivity to the red flags that signal it's time to absolutely stop. We also discuss the specific responsibilities of the crew and coaches—your level-headed support system—and where you should turn for a professional diagnosis.

We'll cover:

• The framework for identifying harmless pain versus a true injury.

• The critical assessments you and your crew can perform during a race.

• How to prevent a small issue from becoming a race-ending one.

• Why your crew is your most valuable asset when dealing with pain.

And as always, our discussion is a general overview. Always consult a medical professional or the medical staff at the aid station. For a more detailed look at these assessments, reach out for our exclusive handout for coaches.

Contact Information: 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com

Book a Discovery Session/Consultation to see if we can help (virtually or in-person).

Peroneal tenosynovitis may sound complicated, but for runners, the signs are often easy to spot. This condition affects the tendons along the outside of the ankle — the ones that help stabilize your foot with every stride. When these tendons become irritated or inflamed, runners often notice pain, swelling, or stiffness that gradually worsens with training.

Early signs include a dull ache or soreness at the outer ankle, sometimes turning into sharper pain during or after runs. Swelling, warmth, or even a snapping sensation near the ankle can also appear. Many runners feel stiffness first thing in the morning or after sitting for long periods. On trails or uneven ground, the ankle may even feel weak or unstable, making balance harder to maintain.

Unlike an ankle sprain, which happens suddenly, peroneal tenosynovitis usually builds up over time due to repetitive stress, higher mileage, or uneven terrain. Recognizing these early warning signs can help runners better understand what their body is saying and stay consistent in their training.

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714-502-4243 https://www.p2sportscare.com/