In this episode of the Making Strides Podcast, AJ and Adam talk have a great conversation with a number of great takeaways to help you while injured and facilitate better training for performance. Adam recently fractured his ankle so that was discussed as well as the rehab to follow with several considerations that are often missed by health care professionals. They close out the episode by talking about programming in minutes vs miles and utilizing heart rate. Enjoy!

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2:00 Adam’s ankle fracture

11:30 Rehab with fractures while immobilized

12:20 Stress fracture vs avulsion fracture rehab

14:30 Exercise considerations/options

16:25 Effects of immobilization and future injury risk

17:30 AJ’s case example…beware of doing nothing

19:30 rehab post fracture

22:45 Where Adam plans on starting activity 

24:30 Fueling while injured

29:05 It’s an important conversation to have

31:30 Training in minutes vs miles

45:15 Heart rate training

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Quotes:

"Having someone in your corner to talk through this stuff becomes very important to understand other moving parts. A lot of PT’s, if not focused on running/endurance populations may miss the fueling component or miss that this is affecting you bigger than just the physical limitations. Maybe there are some psychosocial factors that may require you to get in touch with a counselor and talk about this to develop a new perspective around your situation." -Adam

"Always ask why and challenge your PT in a friendly way." -AJ

"It’s about getting the adequate stimulus for the adequate duration." -AJ

"Time at effort gives us a really good idea of how long and how hard we went." -AJ

"The self-honesty is everything." -Adam