Spoke and Sole

Whether it's pain in your lower back or that ache in your shin, if you go about treating them both the same, you're probably gonna end up on the shelf longer than you actually need to.

Welcome to Spoke and Sole, a community built around two things that keep us moving, cycling and running. Whether you're chasing miles, hitting new routes, or just out there for the love of it, you have found your crew. We're here to share stories, tips, and anything that keeps us motivated. So lace up, clip in, and let's get moving with your hosts.

Before we get into what we're gonna cover today, make sure you hit that subscribe button and press that notification bell. If you're listening on the go, be sure to follow Spoke and Sole on Apple Podcasts, Spotify, or your platform of choice for audio podcasts. As always, thank you. Now let's get into it. Welcome back to Spoke and Sole, home of the essential athlete.

I'm Terrance here with Anthony. And today, we're breaking down some overuse injuries and some remedies to keep you riding and running. So, injury's part of the game. It's part of

the game. And the game is that you try to avoid injury as long as possible, but they're inevitable.

Yeah. And they are inevitable, but being able to recognize the early warning signs gives you an opportunity to try to curb whatever it is that is coming on. And I think that as time has gone on, my approach to dealing with injuries has actually changed a little bit. And we'll get into that. But when I wanna talk about running first because running was, for lack of a better term, the first low.

Always the first low. When it comes to running, typically most overuse injuries are directly related to impact. Correct. And from a running perspective, every step that happens during that process, you're putting two to three times your weight from an impact perspective. So it's very important that when you're out there running, you take whatever precautions necessary to try to avoid putting yourself in a situation where you actually do end up injured.

And typically, the types of injuries that you get from running are the shims Shim. Shin splints. IT band injuries and things like that.

Calf strains.

Yeah.

Oh my God. Yes.

Yeah. And for the most part, prevention, when it comes to those things, is really about your form and cadence. And I did a solo sprint about cadence a couple weeks ago, so I'm not really gonna get into the actual specifics from that perspective. But there is a tech there's a technical aspect to running that can help you stay, for lack of a better term, upright during during the process.

That's the cadence.

Yeah. Yeah.

Cadence. You know, I think, you know, increasing those steps per minute, you know, taking those shorter steps. You know, that allows, you know, for less impact, you know, and it stops the breaking effect, you know, from running. You know, I always say and and overstriding as well. I actually happen to probably be an overstrider sometimes, like if, especially when I'm trying to run faster sometimes, which and I always say, you know, which is a little related to that that to me running is the hardest sport because not only do you have to carry your weight, but you have to brace the impact of what that weight may be while you're going fast and trying to move forward.

That's one of the reasons why when it comes to running, your goal should be to be as efficient as possible. That's where that cadence comes in. And ultimately what you're trying to do is you're trying to make sure that as you stride, your feet are landing directly below you and not out in front of you. And that will help to stop that jarring or that actual braking. And as your stride becomes more efficient, some of those injuries that you would sustain, the percentage of you actually getting those actually decreases based off that increased efficiency the better form.

I remember when It's funny because I used to run When I first started running, I used to run an ASICS all the time. And I started to notice that the ASICS that I was wearing, the wear, and it wasn't neutral shoe, but the wear was, it just wasn't right. Had, and this used to happen a lot, I used to get a lot of pain in my shins. My IT band was always sore. And at first, I wasn't in tune to the science behind running.

But this is where I say the community of running comes in, and it's such a good place to be a part of. At the time, Roadrunner, which is shout out to Roadrunner. Roadrunner had all these different, for lack of a better term, club sessions or trainings that they actually used to do. And they this They called them clinics. And they did this good running form clinic.

And that's the first place where I really learned about Cadence and that 180 strides per minute or however you wanna call it. Actually put on, like I said, they put on a clinic where they had a metronome and it it would tick, tick, tick, tick, tick, tick, tick, tick. And they watched your form. And after, I can honestly say that, after going to that running clinic, I don't wanna say never, but it was pretty much night and day from the perspective of what I was feeling in my lower extremities before and after. Now, I'll say this.

One of the other things that came to light for me as I started to go to those clinics and those different workshops was maintenance. And when I say maintenance, foam rolling, stretching, active. Here's the thing, and I got excited for a second. The biggest difference between the before and after wasn't just the efficiency from a cadence perspective, activation. Activation before.

You know

You do a great job at that too. I have to say.

That comes from

No, I have to say, you actually do a great job at that because I know, know, when when we were running, you know, you would always do, you call it the warm up run. Yeah. And I don't know if you noticed, but I actually I don't do the up run, but you'll see me doing like an active activation with, I'll say a heavy walk to kinda activate

I used to that

heavy walk. Because I don't wanna use all my energy up. But I definitely understand that piece of it. And honestly, it has been very instrumental in warming the legs up so that the legs aren't as tired and once you get into the run and you can get into it more smoothly. So I definitely think that I benefited from that, from you and what Road Runner came

to you. Yeah, yeah. I mean, the pre activation drills and that warm up run is a game changer, right? Because before that, and I don't think a lot of people realize this, before that, I would just do the regular static stretches, which all they really do is tire out the actual muscles. They're not getting the muscles prepped for that actual workout, but those clinics taught me those clinics taught me about the pre activation drills, but at the same time, it wasn't just a teaching.

I noticed the actual difference. My body felt the actual difference. I wasn't experiencing those same issues that I was actually experienced before. And some of them are pretty straightforward. The thing with it is, it's so easy not to do them, but it's so easy to do them.

Some quick calf, single leg calf raises off the sidewalk. I don't even know what the technical term it is, but you know, when I do that walk and I swoop. Yeah, saw the bird song. That's my you do those swoops and just high knees, just basic single I mean, just some basic activation drills to get the body warmed up, to get your legs ready and to get that blood flowing so you can actually put yourself in a position where, you know, you're doing as much as possible to get your body in a state where it's ready for what's

to actually come. Like warming up the engine. I and I will say I am guilty because, and I think as runners too we're always not that we're always pressed for time but we always wanna maximize time. So, you know, when I go out to start a run I have time to do it, but I'm like, God, doing that, you know, I could've run a quarter mile by the time I did that, you know? So we think of things the time perspective when that should be part of the routine.

So you're absolutely right about that.

It's funny about the timepiece because we're all victims of it. Think that once you Here's what I say about training yourself. Once you make something part of your routine, it's part of your routine. Because you're right, listen, it's so easy. I think running is one of the most easiest sports to actually get into, Because you get yourself a suitable pair of sneakers.

You don't even have to have the watch or whatever, but some quick clothing and you can take off. And so it's so easy to say, Okay, let's just run. But once you build it into your routine, those pre activation drills and those post stretches, it keeps you on the road longer. And again, we can sit here and talk about prevention until we're blue in the face. But at some point, what's gonna happen is you are gonna run into a scenario where you are going to start to feel a little nagged, again, a little injured.

And in the past, we used to always say this, Rest up, rest up, rest up. And you would just sit. My mindset has changed a little bit because you can begin to address those nagging injuries. And I think there's a difference between the nagging injuries and Suddenly injury, I agree. Yeah.

For those nagging injuries, there are things that you can do to actually coast your way into a situation where you get on the men.

Active healing.

Yeah, yeah. And sometimes it's just shortening that distance. Sometimes it's slowing the pace. There are little things that you can actually do to actually put you in a situation where,

And I think the biggest part too for, and I I think that goes across the board for athletes is, you know, sometimes you gotta check your ego at the door. You know, I think a a lot of times, you know, I know I've I've been in those situations where, you know, I feel that twitch, you know, I feel that little nagging injury going on and I'm like, I'm I'm a work duel. You know? Yeah. And not pull back but continue to try to be to do what you're regularly gonna do and again I think that can bring on injuries so I wanted to mention that part you know as far as you know being able to recognize whatever those different things may be instead of just you know moving past them or trying to work through them trying to be rocky.

Yeah, listen, we mentioned that in I think one of the very first episodes we talked about that ego. I'll be honest, look, if I look back to, you know, before I went out with the back, I remember one of one of my runs, it was during the week where you know, it was, Ah, you know, I got a little twitch in the back, but you know what? I'm a push through it. And I pushed through it. I mean, I ended up paying for it.

But again, I think that's one of those things where your ego kicks in and what I should have done was slow down, do something nice and easy. Our biggest challenge is always going to be ourselves, particularly when you have something on the schedule and you say, Okay, well, this is what I'm gonna do. And I always say this, I said earlier that when you make something routine, it's routine. Sometimes you can't be so rigid because you can do a routine and as you are known, remix it. You know what I mean?

And pivot. Yes.

And pivot too. Think that's something that, you know, as an aging athlete, I've learned that, you know, that your body is gonna tell you things. Now, whether you decide to listen to it or not, it sounds totally different. If you choose not to listen to it, there is a cost associated with that.

Oh, absolutely. Absolutely. I mean, again, you said it, to listen or not to listen? That is the question. Right?

That is the question. And a lot of times, if you listen, you put yourself in a situation where, okay. Well, you're not gonna be on the shelf for as long as you would have been if if you didn't.

I agree.

You know what I mean? So from the running perspective, again, the goal would be to try to minimize overuse injuries whenever you can. But when they do happen, it really is checking your ego, putting yourself in a situation where either you're doing less mileages You're doing less mileages. You're doing less mileage. You're changing up your routine so you're not putting as much stress on whatever ailment it is that you're having, or you find your way, or you find a way to supplement or pivot from what it is that you were actually doing, but do something else that is not going to aggravate whatever it is it is you're doing.

And interestingly enough, this is where I pivot and go to cycling because from a cycling perspective, posture is really the big issue, And I mentioned this before, one of the best things you can do for yourself from an injury prevention perspective when we start talking about cycling is getting a bike fit.

I agree.

Having your equipment adjusted so when you're on there, you're not overextending your legs. You're not jamming your your your your back up. Back up. So it's very important, and this is gonna be a theme. It's very important to make sure that you get a professional bike fit if you're going to be logging a lot of miles on the actual bike.

I agree. And I'll tell you a funny story that I know you remember. I think I had just purchased the Domani but I hadn't really been riding it and then we had a ride but I was riding my first Armanda and again I didn't get a professional fit but I had gotten fitted for that bike. But I remember one time I went back to riding the Amanda and it was me, you and Court. And I think Court was, Court was roasting me about the little kid's seat.

I remember that.

And I didn't notice it. And it's funny that he was actually able to notice the difference, you know between the the two bikes and and how you know again I hadn't that I hadn't had that quote unquote fit for that bike and you could tell and and it's funny looking back you know, I was able to ride that bike and that bike was a faster bike, but I was always more tired. It always took me a little longer to recover. And I was a I spent more time sore, more sore than I should have been, and basically because of that.

Yeah, it's Particularly when you're first coming to a sport and you don't know what your expectations should be from, does this feel right? You know what I mean? I I remember when NBX was still NBX and Warwick, and I went in there and I talking to, I believe his name was Ken at the time. I think I talked about Ken before. I was talking to Ken.

And at the time, I was fairly new to cycling, although I had just purchased a second bike. So I was fairly new, but I had two bikes. But anyway, at the time, that second bike, hadn't gotten fitted for it. And he was very clear about, okay, well, from an expectation perspective, here's what you should expect, here's what you should actually feel. And the knowledge from someone who has been doing it for so long immediately, again, and I think sometimes we have to humble ourselves, immediately made me comprehend, I don't know what the hell.

I don't know how I should feel on this. And it led to me actually getting that bike fit. And again, the difference, that's the thing. You don't know what the difference gonna You don't know there's gonna be a difference unless you actually go and actually have the actual bike fit.

And then I think And also an aside from the bike fit too, once you get that fit, to understand that sometimes you may need adjustments too because sometimes again we ride and sometimes we don't know you know if the seat post goes down or shifts or whatever else you know those little you know tweaks can really, you know, cause a difference in your ride as well because that's actually what happened with my first bike because I actually when I first got that bike, I got that bike because I was gonna, I was doing my first triathlon and I actually did get fitted on that and I do believe somewhere down the road like the seat post had shifted and went down and I really didn't notice it because obviously you automatically assume that that does that but after the roasting, had realized that it was in after looking at the other bike. I think that's important too, you know, that, you know, as your body may change, you know, you may need additional, you know, bike fits,

throughout your cycling journey. Yeah, and that's a part of maintenance, I mean, it's good to get the actual initial bike fit, and you might get to the point where you have enough experience where you can make minor adjustments here and there. But as time goes on, it is a good idea to get in there and make sure that everything is where it's supposed to be. Because again, overall, it's going to make you a much more efficient rider. And when we start talking about efficiency on the bike, again, from the bike, your enemy is not impact, It's really it's posture.

And for lack of a better term, what's the term I wanna use? I wanna say repetition, I guess.

Yeah, repetition.

I can say repetition. So if you don't address those, you're gonna end up in a situation where, you know, you're gonna have an overuse injury. We talked about cadence from a running perspective. From a cycling perspective, there's a cadences as well when you start talking about efficiency. The difference is, you know, that cadence is really revolutions per As, minute, you know, your crank turns or you turn your You turn your crank, yeah.

Right? You wanna make sure that you master your RPMs because when you put yourself in a position where you're mashing steadily on the pedals as opposed to making sure that you're somewhere between that eighty five and ninety five RPMs, you're putting a lot of stress on your body. And typically, that's gonna show up in lower back pain because of that position that you're in, particularly over long distances.

Yeah, I think sometimes too, you worry about that, with that. And sometimes the cyclists don't really utilize their gears properly, so they're not able to to get in.

Yeah. You know, you see me up there.

No. You you do well with that. We got a couple of riders who, you know, they don't really know the gears, so they're they're not really in in doing the prop proper RPMs you know when they should be and again you know like you said if they're grinding over a long period of time you know that puts a lot of wear and tear on your knees specifically. Know and I know for me as a rider you know, I like to think, you know, most of the force and power coming from your legs, so. Yeah.

And it's different compared to running versus riding, you know, where you're using a different muscle. So I definitely agree with that.

Yeah, and then off the bike too, it is different. There's some things that you wanna I talked about pre activation and post stresses. When you're off the bike, one of the things that you really wanna focus on is your hip flexors. And I don't think that we do enough of that anyway. Well, yeah, anyway, regardless of whether or not running or riding.

And one of the eye opening things for me is, excuse me, as I've gotten wiser, I'm not using the term older, as I've gotten wiser, one of the things that I started doing was, well, I started understanding I need to do extra things to take care of my body. So every four to five weeks, I go get a massage. And my massage therapist was like, Listen, your hip flexors are really tight. You wanna start doing Here's one of the things that when you invest in yourself and you find yourself speaking to the right people, one of the things that I like about this massage therapist is they'll say, Okay, well, what are you doing? There's questions before anything begins.

And I explain how I run and I ride, and then they start developing what they're gonna be working on. And that situation was like, Listen, hip flexors are extremely tight. You wanna start doing these particular exercises. We're gonna work on them today. But if these are the things that you're doing, you wanna work on these because it's gonna make you a much better rider.

Yes.

And you mentioned that mashing has an impact on your knees because it's not just your back, but being able to put yourself in a position where you're efficient with your cadence on the actual bike, making sure you're taking care of your hip flexors and things like that off the bike, that goes a long way for prevention. But again, just as we said with running, all the prevention in the world is not gonna stop all injuries. Correct. Right? And so you're gonna run into a situation where you're gonna get an injury and then it's a matter of, okay, well, how do you actually deal with that injury?

Very true.

So from a maintenance perspective, I talked about loosening up your hip flexors, whether it's running or cycling, foam rolling is key, particularly IT band, lower parts of your actual, the calf. I actually use an ice roller, right? So for this part of

You're the bringing it way back. I'm a bring it back in the day. Remember the stick?

Yeah, yeah.

Still got one of those. That joint saved me. I don't know who makes that thing, but that thing right there, when I had my IT band injury, oh my God, that was a godsend.

There are a number of tools out there that actually, that'll keep you right. Right, for lack of a better term, it'll keep you right. So far, our conversations has really split running and cycling into two separate situations. Because again, for the most part, when you're talking about overuse injuries, you really can't treat the two the same. But there is an element of crossover, right, when we start talking about these.

And when I say crossover, I'm talking about a strategy for rehab. Knowledge have you gained from your experience that you put into, or you would put into a rehab strategy as a crossover for those two sports.

All right. And then I'm gonna give you the third as well. But Oh, that's right.

Yeah, yeah, yeah.

I'm gonna give you the third as well. But I think overall is knowing that, let's say for example, when I would be injured from running, nine out of 10 times, it wouldn't hurt me to ride.

That's a great point.

Which was crazy because in my mind, I'm like, it's still legs, but like you said earlier, that reinforces the fact that it's the impact, you know? So, you know, when not being able to run, the cross training with the the riding helps to keep your endurance up so when you come back to running that you're not, you know, that you're not winded and you know, you're able to jump back in on that and and I also believe too especially when I had the IT band injury. They would say that that was like really tight. So, for me, it helped to loosen it up. So, and it helped me so that I could at least, you know, be functional again.

I don't, you know, I'm not sure how many times you've had an IT injury but that felt more painful than me breaking something. Like, it just was just so painful and nagging.

IT bans put a lot of people on the sidelines, man. Yeah. You you you hit on two very important points. The first was the no impact, right? So again, I think it's a great strategy where if you're experiencing an issue on the running side, you can use the bike as the rehab, right?

And vice versa. The benefit of the bike is there's really no impact. The other thing that you mentioned was sometimes you wanna shift that load from your physical legs to your heart and lungs, that cardiovascular system. Because what that does is, again, from an impact perspective, it's relieving that, but it's keeping that endurance level up. And it's giving you the opportunity to say, I need to pivot.

Let me pivot and keep this area. So you don't end up in a situation where all that training goal that you've amassed is is depleted. Yeah. Yeah. Yeah.

Yeah. Yeah.

And I and I think, you know, from the riding perspective too, I think sometimes, you know, when you're you're tight and you know, you have that those sheets, the the other injuries with you know, your legs and the posture. Sometimes running can loosen that up too.

Yeah. Oh, absolutely.

So, the cross training aspect with that and I think also, you know, I'll throw the third component in. When I can't do either one of those.

You get in that water?

I get in the water and I will say it helps with both of those because and and I learned that by accident. I had hurt my IT band when I was training for one of the tries, and then I was swimming, and then I saw this old guy in a pool, and he still goes to the gym too, but he's like walking up and down the pool. And I'm like, you you see this shit on the move sometimes with the athletes are training in the pool. And I'm like, let me see if I could run-in this pool. And it was less impact.

So now, you know, if I happen to, you know, if my IT or something like that's acting crazy, you know, if I'm swimming, I'll, you know, I'll do like late jogs to try to, you know, at least get that piece of it and then try to help strengthen those muscles. There's

You a number of different things you know what's crazy is every doctor I talk to says swimming, and it's true, swimming is one of the best things that you can, one of the best exercises you can do. Particularly when, because you know I'm having the back situation right now, Doctor said, Oh yeah, you can ride. But swimming would be great for you. And what most people don't know is I have a huge in ground pool in the backyard and I am never in it. Never in it.

So it's a huge opportunity out there that I have not taken advantage of, and I probably won't. Well, we'll see. We'll see. But, yeah, there's the weightlessness that actually that you experience in there allows for you to do, a certain number of things.

And I think one point I want to bring up as well is, you know, even outside of the rehabbing piece from preventative maintenance. I think that having a good balance with the things that you're doing so that you're not overuse injuries are from repetitive things that you do continuously. So, you know, even as a person like I don't for my workouts during the week, I don't, you know, do the same workouts. You know, I happen to, you know, I'll bike one day, I'll run one day, I'll swim one day, I'm supposed to do the stretching and strength training, but I don't do that. Giving a good mix of those things too can help keep you off the shelf.

And I'm not saying that everyone has to necessarily run, bike and swim, but if you have a good variety of the exercises that you're doing, I think that, to me anyway, you're doing different things with your body, versus just that same thing over and over and over again.

You know, the one thing that we need to look at, and I don't think people do this enough when we start talking about preventing injuries, whether it be for overuse or anything, is equipment. Yes. And you know, for those of you who know me, you know that at one point, I ain't no more, I had a bit of a shoe problem, but I would name each one of my shoes. And aunt, you know, you have to have a certain number of shoes because number one, I don't run-in the same pair of shoes back to back.

Two, they gotta match. That's right.

I just got no idea. Two, they gotta match. Two, they gotta match. Three, I mean, listen, they gotta be lit, man. Gotta be fly.

Let me And go that

four, they have to be functional for what that particular run

is Run is, exactly. And that's a good point. And so from a gear perspective, I talked about how I used to run-in those ASICs and I noticed the wear on them relatively quickly, but again, that had to do with my cadence. But at the same time, from a gear perspective, there are two things you wanna be mindful of when it comes to at least your running shoes. Number one, you wanna be mindful of the wear pattern on the actual shoes because that's gonna give you an indication of whether or not your form is off, whether or not you're doing something, you know, or whether or not you need to be doing something different.

So that's number one. But number two, you wanna track the mileage on those because after a while, that rubber, it compresses to a point where the life of that shoe is done and it's not gonna decompress anymore. So I do 300 miles.

So you're better than me.

I know some people do 400, You're three

better than me. And I wanna bring up another point too when you talked about the run pattern because, you know, we know an individual who some people drag their feet when they run.

That is true.

So, if you drag your feet, you know, that's gonna cause a different wear pattern for your shoes and the life of the shoes as well. Yep. And I think that's really important. As well as the different shoes and what, you know, what they do. You know, so for example, you know, for me, I have a, you know, I have shoes that are everyday shoes.

I got fast shoes, and I got long run shoes because they do they technically really do different things

you

know and they're meant for different things so you know for example my I don't the most miles I'll put is on the short mile ones because, you know, I'm not really using them that much. And I won't put as many miles on the long run shoe because that's a stability shoe that's meant for the longer runs. So you wanna make sure that you have, you know, the stability, for that. So I I and I agree with that. I think that's something that, most people don't do.

And I think, you know, for me, and just like you, what you said too, I really started paying more attention to that when I got my first IT injury. Because again, we were engrossed in with Road Yeah. You know, that that was there was like they were like our our running gurus. So that's when you and we were able to learn those things.

Yeah.

Know, and I think that's important especially with the from the equipment perspective with shoes. Shoes is definitely I think a lot of runners don't really pay attention to that.

Yeah. So on the cycling side, I'm laughing because this is important, but you might not I'm sure you're gonna remember it. A couple weeks ago,

court- Court's clips?

The cleats on his shoes, that's Clips. Listen, I don't believe I've seen a pair of cleats on shoes as bad as those. And he had the nerve to say, ah, is it time to change these? Listen. When you clip in, you are one with the bike.

Bike. You're right. You need to make sure that those clips or those cleats, you can monitor them and make sure that when it comes time to actually change them, you can change them. Because again, from an efficiency perspective, once you're locked in, you become more efficient because now as you rotate your pedals around, again, it's And injury perspective too.

Yeah. Because if they're not operational and they come out, like, you could get injured.

Yeah.

You know, so I I definitely agree with you in that. The the cleats is definitely one thing that I probably should pay a little more. I mean, I'm not as bad as court but.

Yeah. Well, you gotta keep this in mind.

But But I should, as much as I ride, I should pay more attention than that.

As the edges round off, you're not as secure. Secure, yep. Right? And so again, that does two things. From an injury Well, from the perspective of your foot may come off, that's real.

And again, from an efficiency perspective, you're not a secure shit. Not getting that efficiency. The other part about that too is this. And I've made a point to do this because I don't know if you remember this. We went for a ride with Mary Ann and Skip, and it wasn't so much that my cleats were worn out, is that the screws weren't tight.

Over time, what happens is those screws loosen up. And I lost the screw. I don't know if you remember. We were coming, we had rode out here. I don't think we went all the way up the Uxbridge, but we had stopped here, so.

Oh, okay.

And then on the way going back, the one screws came out of my clip. Now, I was fortunate enough to be able to find it, and you know, the multi tool and the saddle bag to put it back on. But again, you wanna make sure that you're checking that. And I guess that's part of maintenance. You wanna make sure you check that to make sure that

And another thing that I think we haven't spoken about is the cleat spot. I'm guilty of it for walking around in my cleats. Yeah.

I don't

think you actually, you put us on to those covers. The funny part about it is I got them in my bag, but I rarely use them.

You wanna know what's funny? I don't know what my cleat covers are, because what I used to do was I used to clip them underneath the Yeah, had a little clip thing. Yeah, I would clip them underneath the actual bottom of the seat, and I have no idea where they are. And you know right now, I mean, keep all my cycling stuff in one I'm gonna guess that they're gone, because I keep all my cycling stuff in one spot now, and I have no idea where they actually are.

And I think that's something I mean, we haven't been in a lot of situations lately where we've been where we walk around on them, but we have been in situations where we should have been using those. And I'll say for myself, particularly when I do the bike marshals, I'm like, I'm notorious after that to put my bike on, and my shoes are in the car and I'm like, I'm just walking around.

I

gotta do better with that. I'm gonna do better with that.

Yeah. So as we wrap up, you know, from an overuse perspective, when we're talking about running and cycling, running is typically gonna have that, the ache in your shin, IT band issue. Cycling, you might get some pain right in the tendon, right below the kneecap or lower back. But the issue is, well, I don't wanna really say the issue, but what you wanna focus on is there are things that you can do to work towards prevention, but prevention doesn't always happen. And so when that doesn't happen, from a rehab strategy, you don't always have to just say, I wanna sit or I'm gonna sit and rest.

And I agree with you. I have to say I love that approach because if you sit, you know, it's almost gonna make it worse, you know, because you're just sitting there and then you're gonna try to rest and then go back, you know, and and again, for most of us, from an ego standpoint, when we come back, like, we're gonna, and I'm sorry, but I'm sorry, DC, but you're gonna do a Dave Carrey

Leave my man DC alone.

Just jump back because you're excited to be back. So it's not like you're gonna ease back in where it's easier to dial back. And then once you get back, you feel a little stronger that you can gradually go back to where you need to be. And I think now that I think about it the most injuries I ever incurred was that year that we did like 14 or 15 halves.

Yeah yeah.

And it some overuse and I'll never forget you know, during that time frame, you know, I mean, at at one point, I had to actually dial back on a couple of runs where it was just like I just couldn't physically do the training because we were just doing 13.1. Yeah. 13.1, 13.1, you know, but looking back in retrospect, that's a good example of how sometimes when you just dial back. Yep. You know, understand too and I think one, I think the most important point I wanna make is that, you know, as athletes, we think that like we have to get out of our head from a ego perspective.

If you lose a week or eight or ten days, you're not gonna lose your fitness. You know? And that it's okay sometimes to take a step back, you know, one step back so you can take four steps forward versus being on a bench for like nine weeks. Yeah. Or whatever amount of time that may be.

Yeah. So I'm gonna close with this. From a running perspective, you really need to manage that shock impact. And then from a cycling perspective, you wanna make sure that whatever equipment that you have is dialed in so you can manage that posture. And by making those small adjustments, the opportunity for you to be on the road and not sitting out increases.

With that, we wanna end with the way we always end, keep those wheels spinning and those feet moving. We'll see you on the road.

Keep hustling.