The Consistently Good Podcast · Bare Performance Nutrition

S2E6: Coming Back from Injury: The How, The Why, The Way

·1 hr 10 min·5 clips

Jeff reveals why patience, not magic treatments, is the key to healing from injuries and illnesses.

This episode focuses on returning to running after illness or injury, hosted by running coach Jeff Cunningham. He addresses common setbacks like upper respiratory infections, stomach flu, clinical anemia, and various running injuries. Cunningham structures the discussion around the central theme of patience, arguing it is the most critical component for a successful recovery. He categorizes injuries into soft tissue injuries, such as strains in muscles like the hamstring or calf, and bone stress injuries, including stress reactions and fractures. Cunningham details treatment options for soft tissue injuries, citing shockwave therapy, heat application, and manual physical therapy as effective modalities. For bone health and healing stress fractures, he emphasizes six key dietary factors: calcium, vitamin D, vitamin K (particularly K2), vitamin C, magnesium, and adequate protein intake. Cunningham explains that vitamin D levels should be at least 40 nanograms per milliliter to reduce fracture risk, especially in bones above the knee. He describes a stress reaction as bone damage visible as bone marrow edema on an MRI, preceding an actual fracture line. The return-to-run protocol is broken into phases, starting with pain-free walking and prescribed plyometrics before progressing to walk-jog intervals. A memorable insight is his analogy of a stress reaction to a tree branch making a crackling sound before it breaks. He advises using a heating pad or warm water soak before test runs to stimulate blood flow to injured areas. Cunningham notes that gristly injuries like Achilles tendon or plantar fascia issues heal slower due to lower vascularization and require more guarded comebacks. He states that a minor soft tissue injury might allow a return in about six weeks, while a sacral stress fracture could take 13 to 16 weeks. Cross-training on bikes, ellipticals, or in pools is recommended throughout to maintain aerobic fitness, though running-specific biomechanical conditioning remains essential. The host cautions that repeated fractures, especially in the pelvis or femur, may indicate underlying issues like Relative Energy Deficiency in Sport (REDS). The tone is educational and conversational, blending practical advice with personal coaching anecdotes. Cunningham speaks directly to listeners, using relatable examples like a runner texting about a marathon while sick. This episode is ideal for runners or endurance athletes currently navigating an injury or seeking preventative knowledge. Listeners looking for quick fixes or advanced training discussions unrelated to recovery might find it less applicable.

As heard by us

A practical guide to returning to training without forcing the pace.

Jeff Cunningham focuses on a part of running that many athletes would rather skip: finding a safe way back after illness or injury. He moves through the setbacks runners face when upper respiratory infections, stomach flu, clinical anemia, soft tissue injuries, or bone stress…

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Why you'd press play

You need a calm reset after illness or injury visits your running week.

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