Doc On The Run Podcast

Peroneal tendinitis can become a huge problem when you are a runner with a race on the calendar.

In this episode, Dr. Christopher Segler explains three things runners should question when trying to calm down irritated peroneal tendons without unnecessarily losing running fitness.

We discuss why corticosteroid injections around a tendon can create concerns, why randomly switching among different running shoes may not help an already irritated tendon, and why automatically spending 4 to 6 weeks in a fracture walking boot can create a new set of problems for a runner.

If you are a runner with a plantar plate sprain and you already had an MRI, but you are still not getting better, the MRI report may not answer every question that matters.

In this episode, Dr. Christopher Segler explains four questions he believes runners should ask their doctors about MRI imaging of a plantar plate injury. He discusses MRI slice thickness, why the plantar plate is difficult to image, why your doctor should personally review the MRI images instead of relying only on the radiology report, why you should ask to see the suspected p...

A runner recovering from an overtraining injury may notice new sensations, tension, discomfort, or other “noise” as activity

increases. That can be confusing, especially when the goal is to rebuild strength without overloading tissue that is still weaker than

normal.

In this episode, Dr. Christopher Segler explains a simple construction-site analogy for understanding some of the sensations that

can show up during recovery. Healing tissue requires materials to be carried in and damaged materials to be carried out, and fluid

movement around the injury can create sensations that become more...

What should you do if you are five weeks away from a half marathon and develop a metatarsal stress reaction?

In this episode, Dr. Christopher Segler talks with a real runner who is preparing for a half marathon in Argentina after developing a fifth metatarsal stress reaction. He has already stopped running for five weeks and has been maintaining fitness with stationary cycling.

The discussion focuses on the information a runner needs in order to decide what activity can be added safely: establishing injury severity, tracking pain trends, monitoring tenderness, reducing inflammation, maintaining strength and...

How much should you move your ankle when you have a metatarsal stress fracture?

An elite Masters track athlete asked Dr. Christopher Segler this question after noticing that her ankle was getting stiff while

wearing a fracture walking boot for a third metatarsal fracture.

Ankle stiffness matters because once you return to running, restricted motion can increase the forces applied to the foot and may

contribute to other overtraining injuries.

But aggressively forcing ankle motion while the metatarsal is still healing can also put unnecessary stress on the injured...

What should you do when Achilles tendon pain comes back after you thought it was better?

In this episode, we listen in on a real strategy call with a runner who had Achilles tendinosis for years, improved after treatment, returned to running, and then had the pain flare again after hill training.

The key lesson is that the next step is not guessing which treatment might work. The next step is figuring out exactly how severe the problem is, what activities trigger it, and what information you need to make a smart decision about running...

A runner with a third metatarsal stress fracture was doing everything right. Her injured left foot was getting much better — but

then her “good” right foot started aching.

That can be frightening. Does it mean you are developing another stress fracture?

In this episode, Dr. Christopher Segler explains why the uninjured foot can become overloaded when you are using a fracture

walking boot, crutches, or a knee walker, how compensatory stress can trigger metatarsal aching, and why you should not

simply ignore new pain in the other foot.

You...

A runner thought he had another ordinary ankle sprain. He could still walk, he checked the Ottawa Ankle Rules on himself, and he concluded that he did not need an X-ray. But almost a week later, the swelling and bruising still were not behaving like his previous ankle sprains - and the X-rays showed that his ankle was actually broken.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why runners can be especially vulnerable to self-diagnosis after an ankle injury, how an athlete's pain tolerance can make a serious injury seem...

Can a stress fracture actually heal with too much bone?

Yes - and in some runners, that extra bone canbecome a problem of its own.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why a very large bone callus does not always mean a stress fracture is safely healed. He walks through two runner cases: one in which a large callus hid an unstable fracture heading toward nonunion, and another in which prolonged irritation produced a completely healed but excessively thick metatarsal that crowded the surrounding soft tissues.

Can you still do your race after breaking a toe?

Many runners assume a broken toe automatically means canceling the event. But that's not always true.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler shares a real strategy call with a runner preparing to hike the Tour du Mont Blanc after suffering a displaced fourth toe fracture only one week before departure.

In this episode you'll learn:

• The two complications that can permanently affect future running after a broken toe

• Why pain isn't the only...

Have you ever felt guilty about taking a day off during stress fracture recovery?

For many runners, the hardest part of getting back to running isn't the injury itself—it's resisting the urge to complete every planned workout.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler shares a simple mental strategy that can help runners recover faster by changing the way they think about recovery days.

In this episode, you'll learn:

• Why runners often feel guilty about taking a recovery day
• The biggest mental mistake compet...

Have you ever felt a strange sensation that seemed like a rubber band squeezing your Achilles tendon, shin, or foot?

It may not be pain…

But it might be one of the earliest warning signs that you're about to make a running injury worse.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler introduces what he calls the "Rubber Band Sign"—a subtle sensation reported by runners with Achilles tendon injuries, tibial stress fractures, and metatarsal stress fractures that may signal increasing stress before significant pain develops.

In t...

When your doctor recommends surgery, there is one question most runners never ask.

But it may be the most important question of the entire conversation.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why runners should not simply accept a recommendation for surgery without understanding how confident the surgeon is that the procedure will actually get them back to running.

Using a recent second-opinion strategy call with an experienced ultrarunner, Dr. Segler discusses how asking for a "guarantee" isn't really about demanding certainty—it's about understanding your su...

When is the single most important time during the healing of a metatarsal fracture?

Most runners assume the hardest part is waiting weeks to get back to running.

In reality, the most critical period may be the very first week after the fracture occurs.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why the first seven days after a metatarsal fracture lay the biological foundation for healing, and why seemingly small mistakes during that first week can delay your recovery.

In this episode, you'll learn:<...

If your stress fracture seems to be healing, should you keep repeating the exact same run?

It sounds safe…

But it may actually slow your progress.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why repeating identical runs can prevent a healing stress fracture from adapting and getting stronger.

Using the example of a runner returning from a tibial stress fracture with a race only three and a half months away, Dr. Segler explains why variability—not repetition—is the key to safely rebuilding bone streng...

Are you testing your stress fracture every day just to see if it's getting better?

That simple habit may actually be slowing your recovery.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains why repeatedly testing a stress fracture—especially by intentionally reproducing pain—can keep you above your healing threshold and delay your return to running.

In this episode you'll learn:

• Why runners naturally want to "check" their injury
• How repeated testing can increase stress on a healing metatarsal
• Why pain-testing is different from progr...

If you’ve had multiple fifth metatarsal fractures and you also have osteoporosis, can you still run safely?

Many runners assume the answer is automatically “no.”

But that is not necessarily true.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains how runners with osteoporosis can sometimes continue running safely after stress fractures or fifth metatarsal fractures—as long as they understand the specific risks that may have caused the fractures in the first place.

In this episode, you’ll learn:

• Why osteoporosis increases stress fract...

What is the fastest way to calm down extensor tenosynovitis when you are a runner trying to keep training?

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains his personal “secret weapon” for reducing inflammation in extensor tenosynovitis and helping runners get back to training faster.

Extensor tenosynovitis happens when the tendon sheaths on the top of the foot become irritated and inflamed. It can become painful with every step, every toe movement, and every run.

In this episode, you’ll learn:

• What extensor tenosynovitis actually is
•...

If you have a stress fracture and you’re trying to figure out whether it is safe to run again, should you get an MRI or a CT scan?

Many runners assume there is one perfect imaging test that can tell them exactly when they are cleared to run.

Unfortunately, it is not that simple.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the real difference between MRI scans and CT scans for stress fractures, what each test actually shows, and why imaging alone often does not gi...

What happens when a former professional triathlete and endurance coach suddenly develops a painful plantar plate sprain?

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler speaks with Marcus, a former professional triathlete and current triathlon coach from Brazil, during a real running injury strategy call focused on plantar plate injuries in runners and triathletes.

Marcus had to cancel an upcoming 45K trail race after developing sudden pain under the ball of the foot consistent with a plantar plate sprain. During the call, they discuss how plantar plate injuries develop, why...

If you have popping or clicking around the outside of your ankle, do you actually need peroneal tendon surgery?

Not necessarily.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the 5 reasons runners might actually consider surgery for painful popping peroneal tendons—and why many runners may not need surgery at all.

In this episode, you’ll learn:

• What the peroneal tendons actually do
• Why peroneal tendons pop or click
• When popping is actually dangerous
• The difference between painful instability and harmless clicking
• Why so...

How do you know if your stress reaction just turned into a stress fracture?

That’s one of the most important questions a runner can ask—because once there’s a crack in the bone, everything changes.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the 5 key signs that indicate your stress reaction may have progressed into a true stress fracture.

Understanding these signs can help you avoid making the injury worse and make smarter decisions about training and recovery.

In this episode, you’ll learn:<...

If you have plantar fasciitis and you’re trying to keep running, you’ve probably been told to stretch, rest, or stop running altogether.

But what if the solution is much simpler?

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the one simple trick he personally used to fix his plantar fasciitis while training for Ironman races—without stopping running.

This episode breaks down how small biomechanical changes can dramatically reduce stress on the plantar fascia and allow healing while maintaining fitness.

In this episode, you’ll...

If you have a calcaneal stress fracture and a 100-mile race on your calendar, the question is simple…

Can you still run it?

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler lets you listen in on a real strategy call with an ultrarunner trying to decide whether he can complete a 100-mile race in just over two months after being diagnosed with a calcaneal stress fracture.

This episode breaks down the real risks, the real decisions, and the exact strategy needed to balance healing with maintaining fitness.

...

What do you do if you’ve been training for months and suddenly get a stress fracture right before your race?

In this episode, I explain the four real options runners have when they don’t want to cancel—and how to think about risk, recovery, and still crossing the finish line.

If you want a clearer way to assess your injury, get the free Stress Fracture or Injury Self-Assessment Worksheet at:
https://www.stressfracturesecrets.com/mistake

If you have been out of running for weeks with a fibular stress fracture and the pain is gone, but you still feel a little pressure at the injury site, should you wait until you are 100% symptom-free before trying to jog again?

That is the question in this episode of the Doc On The Run Podcast.

In this episode, Dr. Christopher Segler explains why the answer is not based on time alone. Just because you have stopped running for four to six weeks does not automatically mean the bone is ready for impact. What matters...

If your doctor told you that you have a plantar plate injury, did they mean stress, strain, or sprain?

Those terms sound similar, but they mean very different things when you are trying to heal and still run.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the biomechanical difference between plantar plate stress, plantar plate strain, and plantar plate sprain, and why understanding those terms can help you avoid delayed healing, unnecessary time off, and long-term toe instability.

In this episode, you’ll learn:

If you have peroneal tendon pain and one doctor says your MRI shows a tear while another says it is just post-surgical change, what are you supposed to do?

That kind of conflicting advice can leave runners completely stuck. You do not want unnecessary surgery, but you also do not want to keep training on a tendon that may actually be torn.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains a practical framework runners can use when MRI findings and medical opinions do not match.

In this...

When is it actually safe to start loading a stress fracture again?

In this episode, Dr. Christopher Segler explains how runners can think about progressive bone loading without making the injury worse. He covers why “just rest” is incomplete advice, why pain relief does not equal full healing, the 3 phases of stress fracture recovery, and the biggest mistake runners make when they try to return too soon.

If you have a stress fracture and your doctor starts talking about X-ray grading systems, you may think that grading is the key to deciding whether you can run, cross-train, or still make it to your race.

But for runners, X-ray grading is often not the most useful thing at all.

In this episode, Dr. Christopher Segler explains the two things that matter more than X-ray grading of a stress fracture:

Your goal, and the true severity of the injury.

He explains why most imaging reports do not actually answer the...

If you feel an unusual ache in your foot during marathon or triathlon training, you might worry that you have a stress fracture. But many runners actually develop a stress reaction before a true stress fracture occurs.

The problem is that runners often ignore the early warning signs. They experiment with shorter runs, slower workouts, or simply hope the discomfort goes away.

In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains three critical first aid steps runners should take immediately when they suspect a stress reaction in the foot.

If you suspect a metatarsal stress fracture but your most important marathon is on the calendar, you need a plan—not panic. In this episode, Dr. Christopher Segler explains the only two questions that determine whether you can keep training (or even race) without making the stress fracture worse, plus what you should measure and track starting today.

If you think you have a stress fracture, you’re probably wondering how long it will take to heal — and when you can run again.

In this episode, Dr. Christopher Segler explains the three stages of bone healing, why early protection matters, why pain can disappear before the bone is strong, and how to safely apply stress at the right time so you don’t restart the healing clock.

If you want to heal faster and protect your race, this episode is for you.

If you’re a runner dealing with a stress fracture, you’ve probably been told to “just stop running” and come back in six to eight weeks. But that advice completely ignores the way runners think. In this episode, Dr. Christopher Segler is going to walk you through the crucial questions every runner with a stress fracture should be asking—but that most doctors never do. We’re talking about what might actually be slowing your healing down, what you could be doing right now to maintain your running fitness, and what objective metrics you should be tracking so you know exa...

When does a metatarsal stress reaction actually show up on imaging? In this episode of the Doc On The Run Podcast, Dr. Christopher Segler explains the difference between a stress response, stress reaction, and true stress fracture—and why timing matters when choosing X-rays, MRI, ultrasound, or CT scans. Learn how early imaging can help you make smarter race decisions, avoid false reassurance from a “normal” X-ray, and protect your fitness without turning a minor stress reaction into a full fracture.

Can you still run a race if you have a stress fracture—or will it permanently set you back? In this episode of Doc On The Run, Dr. Christopher Segler answers the most urgent question injured runners ask when a big event is approaching: can I still run my race with a stress fracture? You’ll learn how to assess risk, distinguish pain from damage, and make a clear decision without sabotaging your long-term recovery.

How much walking is too much when you have a tibial stress fracture? In this episode of Doc On The Run, Dr. Christopher Segler breaks down how runners can safely stay active while healing, explains the key differences between Fredrickson Grade 1 and Grade 2 tibial stress fractures, and outlines the two critical factors that determine how fast you can recover—without making the injury worse.

Today I was on a strategy call with an injured, but recovering runner who is trying to figure out how to organize his workouts to get strong quickly, without re-injuring his stress fracture.

He was headed in the right direction, but was making a critical mistake when trying to do more with split workouts. It’s not about splitting workouts. 

It's all about the stressors that are applied to the stress out bone. But this also applies to other overtrain injuries like Achilles tendinitis, perennial, tendinitis, or plantar plate sprains.

 <...

The Walk-Run Routine is likely the most overprescribed and least understood plan for returning to running after an overtraining injury like a metatarsal stress fracture for a plantar plate sprain. 

But the commutative forces that result from that specific routine may put your foot at unnecessary risk of re-injury. Understanding how and why those unique stresses happen may help you make better decisions about your first few runs after you feel your stress fracture or plantar plate sprain has healed enough to resume running. 

Today on the Doc On The Run podc...

Kettlebell workouts can be a great way to maintaining strength, even if you have a running injury. 

If you are a runner who has an overtraining injury like a metatarsal stress fracture or a plantar plate sprain, you are probably doing everything you can to keep the rest of your running body strong, while that one injured part heals. 

Kettlebell training can help, as long as you don’t let those kettlebell workouts overload that injury to the ball of the foot.

You have to pay close attenti...