{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Ep 380: Bone Stress Injuries: Recovery, Rehabilitation & Return to Running (Part 3)","description":"In episode 380 of The Physical Performance Show, host Brad Beer and Pogo Physio physiotherapist Tim Studley conclude their three-part expert series on bone stress injuries by focusing on what happens after diagnosis. From imaging and prognosis to rehabilitation, return to running, and long-term prevention, this episode provides a practical roadmap for athletes, coaches, and clinicians managing these complex injuries. Brad explains why identifying the underlying causes of a bone stress injury is just as important as healing the bone itself. The discussion covers deloading, progressive reloading, strength and conditioning, bone-building exercise, and the simple but powerful strategies that can dramatically reduce the risk of recurrence. Show Sponsor: PILLAR Performance is leading a new frontier in sports nutrition through micronutrition innovation. Their new Collagen Repair formula, developed in collaboration with Gelita Laboratories, is designed to support tendon and ligament health while promoting collagen synthesis to help athletes stay healthy and perform at their best. For 15% off your first order, visit pillarperformance.shop (or thefeed.com for North American listeners) and use the discount code PHYSICALPERFORMANCE (one word, capitals) at checkout. In this episode, you'll hear Why MRI remains the gold standard for diagnosing bone stress injuries and guiding treatment When a clinical diagnosis may be sufficient\u2014and why imaging usually provides better certainty and prognosis The three-step rehabilitation framework: identify risk factors, deload appropriately, then progressively reload Why treating the underlying cause is essential to preventing repeat bone stress injuries How rehabilitation differs depending on injury severity and high-risk versus low-risk bone sites Practical principles for returning to running, including restoring volume before introducing intensity Why the opposite limb also requires strength and bone loading during rehabilitation The role of strength training, plyometrics and osteogenic exercise in rebuilding bone capacity Why bone responds best to short, novel loading sessions rather than long continuous exercise The concept that "bone cells get bored easily" and how to optimise bone adaptation Why multidirectional movement remains important long after returning to sport The impact of childhood sport participation and bone geometry on lifelong injury risk Brad's personal journey with osteoporosis and what it taught him about endurance athlete health Three practical strategies every endurance athlete can implement to reduce bone stress injury risk Why recovery\u2014not just training\u2014is where adaptation actually occurs Quotes \/ takeaways "Treat the cause\u2014not just the injury." "Restore volume before you restore intensity." "Bone cells get bored easily." "It's not the training you adapt to\u2014it's the recovery from the training." "Eat more than you think you need." Partners \/ links mentioned Show Sponsor: PILLAR Performance \u2014 15% off your first order using code PHYSICALPERFORMANCE at checkout. North America: thefeed.com Timeline 00:00 \u2013 Introduction, sponsor and final episode of the Bone Stress Injury mini-series 02:27 \u2013 Clinical testing for femoral neck bone stress injuries 03:26 \u2013 Clinical diagnosis versus MRI: when imaging is essential 05:14 \u2013 Why MRI improves prognosis and return-to-sport planning 07:03 \u2013 The three-step rehabilitation framework: risk factors, deload, reload 08:58 \u2013 Deloading strategies for high-risk bone stress injuries 09:50 \u2013 Progressive tissue loading and returning to running 10:46 \u2013 Why training volume should return before intensity 11:45 \u2013 Reloading the unaffected limb during rehabilitation 12:44 \u2013 Strength training, muscle function and long-term bone health 14:30 \u2013 Why bone cells "get bored" and how osteogenic exercise works 15:56 \u2013 Novel loading strategies, multidirectional movement and chaos hopping 17:23 \u2013 Childhood sport participation and building stronger bones 19:14 \u2013 Brad's personal experience with osteoporosis as an endurance athlete 21:40 \u2013 Three practical strategies to reduce bone stress injury risk 24:29 \u2013 Skeletal deload weeks and cross-training alternatives 25:27 \u2013 Recovery as the key driver of adaptation 26:26 \u2013 Final advice for athletes and clinicians 27:49 \u2013 Brad's top performance tip: "Eat more than you think you need" 28:18 \u2013 Listener challenge: fuel immediately before and after every training session this week 28:56 \u2013 Episode close and conclusion of the Bone Stress Injury mini-series THE TEAM: Join The Physical Performance Show LEARNINGS membership through weekly podcasts here: https:\/\/www.patreon.com\/TPPShow Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online. Your Host: \ud83c\udfc3 Brad Beer \u2013 Instagram & X @Bradbeer and YouTube @PogophysioAu The Physical Performance Show can be found at: Facebook: facebook.com\/thephysicalperformanceshowpodcast X: @tppshow1 Instagram: @physicalperformanceshow ","author_name":"The Physical Performance Show","author_url":"https:\/\/physicalperformanceshow.com\/","html":"