​ — Running injuries: What works and what doesn't ​01:45​ — Most common running injuries ​02:46​ — How to safely work through an injury ​08:28​ — Understanding and treating plantar fasciitis ​14:20​ — Practical steps for recovering from plantar fasciitis ​19:17​ — How much pain is acceptable during rehab? ​20:14​ — The mental side of injury recovery ​23:53​ — What to do when treatment is not working ​25:20​ — Nutrition, under-fueling, and injury risk ​28:35​ — Understanding Achilles injuries 30:20 — Precision Fuel & Hydration Sponsor ​31:32​ — How to recover from Achilles injuries ​32:34​ — Isometric exercises for tendon recovery ​40:21​ — Massage and soft-tissue work ​42:00​ — Barefoot training: benefits and risks ​44:55​ — Understanding and treating IT band syndrome ​49:35​ — How to offload the knee ​51:51​ — Runner's knee and patellar tendinitis ​53:32​ — Strength-training essentials for runners ​1:00:19​ — How beginners can start strength training ​1:02:39​ — Back, hamstring, and nerve-related pain ​1:08:15​ — Safely returning after a hamstring injury ​1:10:44​ — When surgery may be necessary ​1:13:27​ — Advice Mandy would give to her younger self ​1:16:30​ — The nervous system's role in pain ​1:18:32​ — Simple ways to reduce injury risk ​1:20:36​ — Mandy's resources and telehealth services ​1:22:55​ — How to become a stronger, healthier & happier runner 1:24:42 — Closing thoughts   Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases." Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.    RESOURCES:  ► Performance Place Sports Care & Chiropractic Youtube: https://www.youtube.com/@Performance-Place-chiropractor  ► Performance Place website: https://www.p2sportscare.com ► Performance Place Contact Form: https://www.p2sportscare.com/contact-form ► Performance Place Resources (eBooks & Webinars): https://www.p2sportscare.com/resources    LINKS & TOOLS MENTIONED ► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest ► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs    YOU CAN FIND ME, FLORIS GIERMAN HERE:  ► Podcast: https://extramilest.com/podcast ► Instagram: https://www.instagram.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785      ► Extramilest Website: https://extramilest.com   ► Path Projects Website: https://pathprojects.com   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest.