Ep 3: Running Smarter – Key Takeaways from Sports Chiropractor Luke Nelson

Running is simple, but staying injury-free isn’t. On the Back 2 Your Best Rehab Podcast, I spoke with sports chiropractor Luke Nelson about common running injuries—especially Achilles tendinopathy—and how runners can prevent and manage them effectively.

Here are the key lessons from our chat that every runner should keep in mind:

1. Strength Training Is Essential

If you run, you need to lift. Luke recommends low-rep, heavy strength work to reduce injury risk and improve performance. Calf raises, squats, and plyometrics can make a big difference.

2. Injuries Are Emotional Too

Running is more than a workout—it’s part of who many people are. So when injuries strike, they affect your mindset, motivation, and mental health. Don’t underestimate the importance of coaching, support, and reframing the rehab process.

3. Forget Timelines—Focus on Progress

Pain doesn’t always equal damage. Luke encourages runners to focus less on set recovery timelines and more on function—what your body can do today.

4. Myth: Running Wrecks Your Knees

False. In fact, research shows recreational runners often have better joint health than sedentary individuals. The key is managing load, technique, and consistency.

5. Rehab Isn’t Just About Rest

Stopping completely often does more harm than good. Instead, adjust your training—modify intensity, explore cross-training, and build back gradually with a clear plan.

Want a structured plan to help you run pain-free and stay strong?
Our Back 2 Your Best Rehab Program is designed for runners ready to recover and perform at their best.