Doc On the Run Podcast: Mindfullness For Runners | DOC

Mindfulness For Runners with Linda Hall

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Today on the Doc On The Run podcast we’re talking with Linda hall about meditation and how to focus on the mind-body connection and stress management as a tool runners can use to recover faster, decrease the risk of running injury and hopefully even recover from overtraining injuries.

Dr. Segler: Linda has a really interesting approach. I actually found her through a very specific meditation series that is designed for runners. I really wanted to have her on the show today because she has an incredible amount of knowledge and background that can really help runners. And it’s not something I hear coaches or other doctors talk about frequently of just about how anyone who is developing any sort of injury related to stress or need some stress management that could help them actually recover faster from physical ailments, how they can really draw on that mind-body connection to facilitate that.

So I’m really glad to have Linda on the show and Linda thanks for coming on the podcast today!

Linda Hall: It’s a pleasure to be here Chris.

Dr. Segler: Okay great! Well listen, I know that you have a really wide range of experience beginning with holistic massage and this whole idea of really focusing the mind-body connection and stress management. Maybe just give us some description of your experience and how are you became interested in this field.

Linda Hall: I stumbled if you like, into the massage field by receiving massage myself when I have been overdoing things at the gym. I have led a very driven and very physical orientated life. I was very fit and really was completely out of touch with my body. I pushed myself and would injure myself and so forth and I was really I’m blown away by my first massage. And at some point I wanted a change in direction for my career and I felt that I was getting too isolated. So I trained in holistic massage. From there I trained as a subtle energy healer. During those years I became much more aware of how the mind and the body are one. They’re one whole. They’re not disconnected. They can feel disconnected because maybe we have learned to get out of touch with our body for all sorts of reasons.

I learned the benefit of getting more in touch with what the body houses, the emotions, the bodies memory if you like and as a way to release stress and get to know yourself more. Now, somewhere along the road, a few years down the road, as a legacy of driving myself too hard for many years and also a bit of genetic predisposition thrown in, I became ill with chronic fatigue syndrome (ME). Some people call it “burnout.” Through the years, I became aware that the practice of meditation really helped my system to move back towards balance.

From there I got interested in mindfulness and I learned that mindfulness helped me become aware of what was stressing me, what was stressing my body I should say. Because when you stress your body, you’re stressing every part of you. It could have been thoughts, the way I was thinking, the way I was behaving and it gave me a way to sit back from things and get a different perspective and begin to look after my needs.

About six-and-a-half years into my having had chronic fatigue syndrome, remortgaging my house a couple of times in order to pay for expensive treatments from so-called “specialists,” I stumbled across people who really did understand my condition and a clinic who’s approach was to combine the practice of mindfulness in psychology with nutrition supplements. So they recognized that any state of your health affects the mind and the emotions as well as the body and so you have to treat both.

So I trained as a psychology practitioner, as an Neuro-Linguistic Practitioner (NLP), clinical hypnotherapist and a personal life coach. From there I went on to teach meditation. I teach meditation on mind-body awareness and coaching to a lot of people who have or managing chronic illness or who have many chronic illness to help them manage symptoms and support their recovery. Mind-body awareness and mindfulness and meditation are really powerful tools to balance the body’s nervous system.

Dr. Segler: For runners, much of it has to do I think with two things. Part of it is the drive that endurance athletes have to develop in order to be successful. They have to be very focused and very disciplined and many times we sort of have this almost badge of honor of self-deprecation in terms of physical workouts that the harder we push ourselves the more successful we will be.

That also of course in places like San Francisco where it is extremely expensive to live. People are very driven, I’m sure this much is the same thing in London, that these people do the same thing in their business and personal lives as well. They’re very very scheduled, overscheduled, overstressed, overworked and they start to eliminate the mind-body connection as a strategy.

And I think that actually ties into the Western medical approach which is highly specialized and compartmentalized. It’s widely dismissed, by physicians at least in the United States. As physicians we are taught to “fix that problem.” Much the same way as an automobile mechanic would fix a car. You fix the broken alternator, you fix the flat tire, you fix the wheel bearing, whatever is broken.

When I see doctors at medical conferences discussing these things, it is the same approach. They’ll talk about that specific problem and they never talk about ever about the amount of Cortisol circulating in the patient’s blood stream as a result of the stress accumulated from their overscheduled lifestyles and even the stress associated with that disease state that sets upon them.

Linda Hall:  Absolutely.

Dr. Segler:  How do over-scheduled runners start to get themselves back into a place where they are centered?  Because for many athletes it really is about drive for them. So many of them will actually try to just eliminate the mind-body connection, either training specifically with loud music, or now it’s very popular for people to do these workouts on spin bikes and even when running on a treadmill with sort of guided routine almost like being in a spin class put on a computer and that further removes that whole connection because then they’re focused on this other thing other than how they actually feel. So how do they head back in the right direction?

Linda Hall:  Mindfulness and practices like meditation is preventive healthcare. So it enables you to do what you are engaged with whether it’s thinking or thought and engaging with an activity like running or sport or writing, working. It enables you to engage with the activity in a safer way within your limitations, within safe limitations that is the more in touch you are with how your body is responding to what you’re doing and how you’re thinking, the thoughts you’re having that it gives you choices.

For instance as you are working you’re holding your breath in, mindfulness as a way of becoming, just simply becoming more aware in the present moment from the sitting back place and noticing that you’re holding your breath in and so it gives you the choice of letting your breath out.

You’ll notice the discomfort perhaps that comes from pushing yourself too hard not just physical discomfort like tension or tightness. But the emotional discomfort that can come from that like beginning to feel a bit overwhelmed so again you can use your awareness to sit back, breath out and take a little bit of space for yourself. Take things on a different pace.

In order to practice mindfulness you really don’t have to enroll on an expensive course to train on mindfulness. All it takes is everyday just pausing in the moment not just when you’re running for instance or doing whatever activity hoping to make you feel or improved by practicing mindfulness but during any time during the day. Pausing, noticing where you are in your head because where you are in your head, your body will be too. Even if you’re not aware of that, even if you’ve cut off from your body. Every thought you have send zillions of messages instantly through neural pathways and to connect to cellular membranes that triggers hormones and chemicals which you will experiences as feelings or sensations and it will take you into a particular state.

It will perhaps trigger what’s called this body stress response or the relaxation response and I think we ought to look up those to natural bodily responses in the moment to see one of the real main benefits of mindfulness and meditation to help you not only do what you’re doing safely with awareness. So you’re in the moment and as I said you are in touch with what’s happening to your body. We all know that accidents happen whether it’s at home or in sport or doing anything when we are not aware, when we are not mindful and paying attention.

It not only helps us to whatever we’re doing safely but with less energy and it helps us to release tension. Tension is a big energy eater. It helps us to release anxiety. Anxiety is a big energy eater so when we are anxious about something. If we are already tense, that’s using up a whole load of energy that could be going into what we want to do like running. So I think in short when we look into support the body to operate effectively whether it’s healing an injury or engaging in an activity. That physical process is supported by a positive relaxed state of mind and mind-body awareness and mindfulness supports that process on several crucial levels and I think to understand it more we need to look like the role of the body’s autonomic nervous system.

Now the autonomic nervous system is a part of our nervous system that operates automatically outside our conscious awareness and it regulates all our body’s major natural systems including breathing, heart rate, blood pressure and digestion. And it also affects the immune system which is interesting and the body’s ability to repair. That obviously plays a really important part in helping people recover from running injuries.

So the nervous system is divided into two branches. The sympathetic branch governs what is called the stress response sometimes known as vital flight because it puts the body in a state of high alert which is involved to keep us safe from danger. And it helps us to respond quickly to unexpected situations like if we are about step up into the road in the car. It triggers a release of stress hormone which can be like cortisol or adrenaline which can be really useful in terms of help in keeping its goal and they can mask pain.

I know from my experience of having exercised down at the gym when I was a bit younger but it can be used as a way when we’ve been driving ourselves to a point where we feel like we are performing well. We lose touch with actually what our limitations are with what we can do and any discomfort and pain perhaps what’s going on underneath in surface is possibly being masked by the release of that stress hormones. So it’s a sort help and hinder us.

Now the other branch of the nervous system, the parasympathetic branch governs the relaxation response which promotes healing and is the body’s natural restore and repair mode. The relaxation to response is seen as the optimum state for healing. This is a state we want to be in when we are healing injuries in order to allow the body the best possible chance of repair.

Dr. Segler:  One of the reasons I really wanted to have you on the podcast was to talk about this sort of the possible link between training injuries and chronic illness and I haven’t really found much written about this. But what happened is I’m actually later this week, I’m giving a lecture at the International foot and ankle Foundation meeting and specifically the topic is Recidivism in Runners and what doctors can do to prevent re-injury. And I was doing all this research about running injuries and what really links people to injury and there are if you just do a search on Medline in the medical literature of the terms running and injury, there are well over a thousand peer-reviewed articles in medical journals.

But if you actually look through them and you then distill them down to all of the large studies that are actually well-controlled that show statistical significance, there’s only about seventeen and then if you take all of the dozens of different factors for injuries and you look at them all these things we hear about running too much, about advancing our training too quickly, all of these things, there are actually only three things that show up that have been proven to be statistically related to an increased risk of injury. Two of them are being a male runner who runs more than forty kilometers a week and the other is a history of previous injury and I see so many runners who get injured over and over and over and they seem to try to adjust for whatever the problem was, the mal-alignment or the error they were making in training, yet they continue to get different injuries and so I actually we have become curious if some of these runners aren’t suffering from what amounts to some form of chronic stress and chronic fatigue that is forcing these injuries to come out in these different forms. It seems like that could be the case although I haven’t found any studies that relate to that. It certainly seems that way when I see all these runners.

Linda Hall:  That is a very interesting hypothesis. I could certainly see how prolonged stress on the body system that’s pushing for too long is linked to a chronic illness, a breakdown because it suppresses the immune response. The work on the field of Neuroimmunology shows a direct link between psychological states and immune function.

Dr. Segler:  This is well documented too in the medical literature. There is lots and lots of evidence and published studies that actually show when patients actually even do meditation or mindfulness practices of some variety that their serum levels of cortisol go down. They basically have an improvement in terms of their, I guess you could call their biochemical profile that would support healing versus one of a chronic state of stress.

Linda Hall:  Absolutely. I guess the personality that we find with people who become ill with the chronic fatigue and which is a form of burnout. There are certain personality types, achiever types, perfectionist types as well as the anxiety types and chronic health types but it’s the very achiever and perfectionist types who have learned not to listen to what we might describe as being normal healthy limitations signals their bodies give out that they need to just pull back a bit, rest, eat a meal, have a drink of water. I can see how someone who has a history of injuries through not taking care of themselves or not being mindful through not taking the well-being into account could also go on to develop some form of chronic illness because their immune response is constantly being suppressed.

Dr. Segler:  So how do you coach people to do that? If someone is one of those really driven type A personalities, they really do have this belief system that has been reinforced with achieving specific goals as long as they work hard enough and dedicate themselves enough. But then they develop some sort of burnout or overtraining stress related syndrome. How do you get those people to really start this mindfulness approach because I have talked to lots of those kind of athletes who truthfully will say they’ve tried meditation but they can’t sit still long enough to do it? And they obviously have to make some big shift to even begin. So how do you get someone started on that path?

Linda Hall:  The sort of people that I worked with who have chronic illness is they have become through being ill and through being anxious about being ill and their life having changed through discomfort, pain, anxiety, frustration and patience of criticism. They have become aware of their body and being in the state of stress so that is a big incentive. Perhaps there is a bigger incentive to begin with for them to put into practice something new. Then there is for somebody perhaps who is doing fine but has been told “Well, this is going to be good preventative medicine for you”.

I think that an incentive might be for that sort of person, for the person who has perhaps have developed an injury yet and is doing okay but wants to look after themselves is that they are going to enhance their performance through helping them release stress through helping them engage with the activity of running so that they are running less on adrenaline and more on their natural energy fuel tanks. So it will take less out of the effort and through engaging with something like a practice meditation just for five minutes, it can make a real difference. You don’t have to sit for twenty minutes. Just sitting and becoming aware of your breathing perhaps beginning to slow it down without trying to direct your breath or force your breath to change but just calming down with your breath and allowing the outbreath to become more so, so that as you breath out your body begins to release some of the tension.

Dr. Segler:  I know this is much of what you’ve done with some of the meditation courses in the self-help audios that you’ve produced right? You actually walked people through this process?

Linda Hall:  Absolutely, yes. When they come down into their body during meditation and practice something called grounding which is simply getting in touch with the surface beneath our body and feeling the connections to the grounds beneath them. It’s slightly to give them a similar sense of being present in a vital way as running does although they won’t feel as high. After a while if they stick with meditation they probably will begin to enter this state which can feel very nourishing.

I think it’s good when you’re first starting out in meditation to either follow, find a good teacher, follow a class or get a guided meditation audio and keep it really simple. Don’t even think about having to change or believe system or practice as I said twenty minutes a day, just five minutes of sitting and allowing your breathing to help relieve stress. Feeling the weight of your body, the steadiness beneath it and just becoming aware of the simple tapestry of the here and now around you and the air on your face. It helps give the mind something to occupy itself with that is neutral and calming.

When we are running or during any other activity or even when we are not doing anything in particular our brain tends to take off. Doesn’t it? And a lot of the time where it’s slightly we are having thoughts which could some sort of anxiety or tension in some way because that’s the nature of a bigger human being. Looking after yourself and sometimes looking at the worst case scenario, what’s happening next.

Now those sorts I have mentioned right at the beginning of this interview will affect how your body is when you go and you had your go in your body as you’re running and if you’re having thoughts that are a bit stressful, you’re going to tighten up without you even being aware of it necessarily. All the muscles in your body create tension, added tension which is going to make you more likely more open to injury.

Dr. Segler:  There’s along the same lines as Mark Allen as maybe one of the most famous triathlete of all time in four years he was trying to win the Ironman World Championships and yet for years Dave Scott kept going home with all the titles and Mark started working with a guy Brant Secunda who is an Indian, a ritual Indian Shaman and he started doing these intensive meditation sessions and sort of spiritual healing sessions with Brant and he attributes his immediate change in success to going in the middle of what was his biggest training block in the summer to actually go on these retreats and do this work that was really meditation and spiritual healing and he said that his training partners, his friends who are triathletes, they all thought he was crazy because he was taking time off in his biggest build phase to go off and do these meditation things. And yet now Mark and Brant work together to actually teach athletes how to use these techniques because it was instrumental for him.

It was life changing for him and then he won the World championships over and over and over after that and he talks about how he had this sort of sense of release that allowed him to actually perform at its highest level and it’s really interesting.

Linda Hall:  Absolutely! If you think in terms of how that would have allowed him to release emotional and physical and mental stress and freed which would have frayed up. Freed him up to be more focused during his run and also would have created less tension during what was in his body for his run. So all his energy, all his focus could go into his activity and his goal.

It’s interesting that Olympic athletes, part of their training is a visualizing winning, visualizing positive states and really exploring positive mindset and creating positive anchors which help training not only the body but the mind to get to where it wants to. Because if you see as every experiences as being that we have as being recorded in the body by neural pathways, what you’re doing is through focusing on positive images into in your mind and through making positive statements about your performance.

You are strengthening the neural pathways that will help you get there and the more you do that, the more that can become a habit. So you can use positive self-talk, positive visualization not just about your performance. Imagine yourself for instance performing in the way just as you know you should be. Mindfully with joy you can say and as much ease a possible. Just really holds that visualization in your mind and keep bringing it back. Think of certain phrases that you can say to yourself that will support you to take you there because we all know that if we tell ourselves that we are not going to be good at anything, well that’s what’s going to happen.

Dr. Segler:  Right! This is an interesting segue way because I think so many athletes understand and appreciate this. Many of them, they know about the study with basketball three free-throw players who basically had as much improvement if they’d just spent time visualizing successfully making free throws as those who actually did the practice and they’re aware of all of these ideas about positive visualization about actually achieving your goal and they subscribed to that, they understand that it works. Yet they also will say that because they’re overworked or overscheduled that they don’t have time to do meditation specifically and then I think that sort of accelerates in the wrong direction. So maybe could just talk a little bit more about the sort of the ideas of neuro-linguistic programming to really help calm the chaos of the mind that they could potentially lead us down this path of an overtraining injury or chronic fatigue or any of that?

Linda Hall:  Sure there’s a lot of different way can do simple neuro-linguistic programming which you can do for yourself. Some of your listeners might have heard of something called an anchor. An anchor is like an association.  It can be a really useful thing to create a positive anchor to support during a specific activity. So perhaps you want to stay calm during or you want to feel positive perhaps you are a bit nervous about it and the idea is that you bring to mind when you don’t have to put much time into this just before you drift off to sleep. Bring to mind something that induces the very state that you want to achieve.

It may be the site of a lovely sunset or being with your favorite pet and really allow yourself to feel the feel good feelings that you have when you bring these positive things to mind and you can take that just before you go to sleep. You could also bring in the thought of the activity you are about to do or your thinking of doing that perhaps you are nervous about when you want to stay calm during. And you just hold those two things together in your mind the positive anchor and what activity you are going to be involved in and then when you go to do the activity bring in again the image and the feeling with you from that positive anchor. The chances are it will induce, it will bring with it the same positive state that you want either to feel calm and steady or feel more confident or whatever and that’s a really quite a simple way to create your own positive anchor.

Dr. Segler:  That’s interesting and so do you have a specific meditations on your site that are programs that guide people through that process of developing those anchors and teaching them how to do that?

Linda Hall:  Well my guided meditations, I describe them as being a combination of mindfulness, mind-body awareness, NLP practices and a little bit of self-hypnotherapy. So although there isn’t anything specific that I would say all of my guided meditations include that but we haven’t touched on yet and I would really like to briefly is the role of self-compassion and being kinder to yourself in all of this.

Our body is the best friend we can have and if we treat our friends like we do our body or our self, we wouldn’t have any friends. So self-compassion, learning to be kind of yourself doesn’t come overnight. But it’s something you develop can lift a whole bunch of stress on the body and psychologically as well.

Dr. Segler:  That’s interesting so because I’ve seen t-shirts. I remember seeing a T-shirt, someone was wearing in the gym that said “this is gonna hurt so shut up and take it”. And I think athletes really do internalize that approach many times when they’re working out and that’s not compassionate to one’s self.

Linda Hall:  It’s curious isn’t it? We are still living partly in the no pain no gain era of the nineties. I think, what could ground self-compassion and the act of visualizing positive images in our minds rather than creating scary movies is to just remind ourselves that we are chemical making factories. We were producing stress hormones cortisol, adrenaline that can really work against us or sometimes work for us but we can also produce feel-good endorphins and opiates which are natural pain killers that can enhance our performance and stay in our system for several hours and lift our mood.

Dr. Segler:  I think you have a CD or MP3 download that’s meditations for life, it actually is about relaxation and self-healing. It actually is designed to do that to help you with the self-healing meditation and actually increasing more of those feel good and healing endorphin circulations right? Have you worked on that specifically?

Linda Hall:  Yes absolutely. There’s an audio of mine that’s called “Feeling Good” which is designed to trigger the release of endorphins and I have also created a whole program to support recovery from any chronic illness and now I’m thinking during this interview that it could also be appropriate for repairing from any chronic injury because you’re dealing with recovering on a number of different levels when you have a serious injury especially psychological, physical, emotional and you need to address each of those levels and earn mind-body awareness, meditation and simple mind-body techniques if you like throughout your day, can really help support not just managing the pain and discomfort or frustration of having an injury and being ill.  But they really do support a long term healing process and recovering.

Dr. Segler:  I think there is a huge void right now four runners and in that respect because I think there is some awareness that these techniques are helpful and but I think that there is this interesting thing with runners where they haven’t really let go of that almost self-abuse idea. They don’t really know I think how to transition many times to really this is interesting they will say “Well I am going to work hard, I am going to train hard, I am going to take care of myself” but they are kind of really not taking care of themselves.

Linda Hall:  Yes, they are probably popping handfuls of vitamins or ibuprofen. I mean if you are cut-off from your body to the extent that you have music blaring got music blaring loudly and you’re just pushing, pushing, pushing to allow the adrenalin to mask any discomfort. How are you going to give your best performance because some level of the stress response is going to be so high, which is interesting and of course it’s more likely you will be vulnerable to injury because you’re just not being attentive.

Running mindfully can help you really enhance your enjoyment. When you’re running outside, if you don’t want to be cut-off from it, which is what happens with headphones on. You want to be enjoying the sky and the trees and feel the ground beneath you and the wind on your cheek. Those can really help become a much more joyous experience.

Dr. Segler:  I think that’s true. It just seems such a difficult thing for so many runners because I do discuss this frequently with athletes who have been injured and they in large part like I said they believe that it works, they know it works, they just don’t really know what to do. I think that you really have some approaches that can be extremely useful and easy to incorporate. I think that’s part of it is that I’ve heard so many runners say “Well maybe I should start with doing Bikram yoga because it is very physical” but then they say “But I don’t have an hour-and-a-half to go to a Bikram yoga class several times a week”. And so they just then give up because somebody has suggested that is a transition into meditation because it’s more physically exerting and your approach you are just saying “Well really if you could do five minutes you would get enormous benefits and you don’t have to learn how to do it. You can do one of your guided meditations and not have to try to figure it out”. Just as more runners don’t need to go figure out how to do their whole training plan, they can get a coach to do that.

Linda Hall:  Absolutely! A good starting point maybe if they wanted to visit my YouTube channel. I have a many dozens of guided meditations of different lengths from five minutes to ten minutes is quite popular links to the long ones twenty minutes twenty five minutes. And they cover everything from mood lifting meditations to the sort of meditations which help you manage anxiety thinking, difficult emotions. That sort of thing help you deal with any self-critical habits you have and meditations just focusing on breathing, you name it.  There’s actually there is one specifically for runners as well which is nice.

Dr. Segler:  Yes, we will put that in the show notes so that they can go directly to that. We will make sure that link is available for them. And of course also we also have links to your site where they can get some of these download resources that you created as well.

For those runners who really want to try to make this shift, to want to try to figure out how to perform better by expending less energy and that is one of the things I do know runners understand and I think it was Peter Reid but there was a professional triathlete who in an interview they said What did you do differently to finally win the World championships and he said “I walked less on the week of the race” and so what do you mean you walked less and he said “It was really simple. Normally we show up and we go to interviews and we go wander around the Expo and he said I drove as close to every single thing and I didn’t go to anything that wasn’t essential because there’s only so much energy to go around and I want to use it on race day”.

Linda Hall:  Yes!

Dr. Segler:  If you take all this energy and you put it into a stressful tension and anxiety and all of this sort of spinning thoughts about all of the things you need to do and you’re not able to clearly focus. That’s all energy that’s being expended and that’s energy that can be used for increased athletic performance. Its energy that can be used to heal damaged tissue from your training a normal course of training or from an overinjury but there is only so much energy to go around.

So in terms of people trying to reach out to you directly to get coaching from you, to get more help, to get your guided meditation, what’s the best site for them to go to?

Linda Hall:  The best site is my YouTube channel Linda Hall Guided Meditation YouTube if you just Google that. There’s a wide range of free resources as I mentioned. They can also contact me, there is a link through to my website and they can drop me an email from there, get in touch.

Dr. Segler:  That sounds good. I know also, I mean you have incredibly popular YouTube channel I think the last time I looked you had over two-and-a-half million views or something crazy like that. I know it’s a very popular channel so obviously you have provided enormous amount of benefit to millions of people already. But I think that there’s certainly a large group of our audience who understands and knows that this is something that actually could benefit them if they can just realize that it really doesn’t take as much time to start reaping the benefits from self-guided meditation from some neuro-linguistic programming that they really can get an enormous benefit in a very small expenditured time.

Linda Hall:  Yes and they can use the skills that they have learned. I mean that’s a self-skill, the things that they already know how to do but they don’t necessarily do them consciously. They can take these skills into their day-to-day life as a life tools throughout their day as something that just becomes a more natural thing to help them look after themselves and manage their energy and all of that stuff.

Dr. Segler:  That’s fantastic. Well Linda it’s really been fantastic having you on the show. I’m grateful that you’re able to take time out of your schedule and come on for the interview and share all of your knowledge and background with our runners today. Are there any final thoughts you have for runners?

Linda Hall:  Be present, have hope, be positive, be kind to yourself and you will get back quicker and if you are hard on yourself then you push yourself hard.

Dr. Segler:  That’s really usefully, I think that’s something that we probably all know but we don’t necessarily do.  Thanks again for coming on the show and hopefully will be able to have you back again to talk about some of these topics and even more on individually because I think there’s a really a lot to cover here that’s really an untapped area for runners to develop not only better performance but better peace and balance within their own lives.

Linda Hall:  Thank you Chris.

Dr. Segler:  Linda, thank you so much!

If you have a question that you would like answered as a future addition of the Doc On The Run Podcast, send it to me PodcastQuestion@docontherun.com. And then make sure you join me for the next edition of the Doc On The Run Podcast!

Dr. Christopher Segler is a podiatrist and ankle surgeon who has won an award for his research on diagnosing subtle fractures involving the ankle that are often initially thought to be only ankle sprains. He believes that it is important to see the very best ankle sprain doctor in San Francisco that you can find. Fortunately, San Francisco has many of the best ankle sprain specialists in the United States practicing right here in the Bay Area. He offers house calls for those with ankle injuries who have a tough time getting to a podiatry office. You can reach him directly at (415) 308-0833.

But if you are still confused and think you need the help of an expert, a “Virtual Doctor Visit” is the solution. He has been “meeting” with runners all over the world and providing just that sort of clarity through online consultations for years. He can discuss your injury, get the answers you need and explain what you REALLY need to do to keep running and heal as fast as possible.

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