In this episode of Adaptation by Fire, Dr. Mani Alavi sits down with Dr. Duane Scotti, DPT, PhD, OCS, a physical therapist and running injury specialist, to break down the most common running injuries and share tips on how to prevent them. From patellofemoral pain syndrome (runner's knee) to IT band syndrome, shin splints, and plantar fasciitis, they dive deep into practical strategies to keep you running strong. Dr. Scotti emphasizes:

• The importance of strengthening the hip and glute muscles, especially the gluteus medius, to prevent knee and IT band issues.
• Why stretching the IT band is less effective than strengthening the surrounding muscles.
• How increasing cadence by just a few steps per minute can reduce overstriding and lower injury risk.
• The critical role of gradual training progression, shorter and quicker steps, and proper recovery to stay injury-free.
• The value of foot health, including stretching and activating the deep foot muscles.
• Why running isn't bad for the knees and actually offers tremendous physical and mental health benefits.

Dr. Scotti also debunks the myth that running damages the knees and highlights why a dynamic warm-up routine is essential for priming your body before hitting the pavement. Whether you're a new runner or a seasoned marathoner, this episode is packed with actionable advice to help you avoid injuries and enjoy your runs.

Key Topics Discussed:

• Patellofemoral pain syndrome (runner's knee)
• IT band syndrome and treatment strategies
• Shin splints and plantar fasciitis
• The role of hip and glute strength in injury prevention
• The importance of foot health and proper progression
• Myths about running and knee damage

Contact Information:

• Dr. Duane Scotti:
  Visit Dr. Scotti's website for more injury prevention tips and running resources at SparkHealthyRunner.com, explore his educational content at Learn.SparkHealthyRunner.com, follow him on Instagram at @sparkhealthyrunner, and check out his Healthy Runner podcast at Healthy Runner Podcast.

  
  

• Adaptation by Fire Podcast:
  Connect with us on Instagram at fit.erdoc or email us at doctor.apma@gmail.com.