Injuries & Recovery with Corrine Malcolm, Sarah Scozzaro, & Stephanie Howe | Koopcast Episode 147
Episode overview:
Stephanie Howe, Corrine Malcom & Sarah Scozzaro take you through their personal experiences with injuries. Learn how they navigated through the injury process and their time away from running. They share what they did well and what they did not so well, along with what they learned going through this process. As coaches, they discuss how their personal experience makes them better coaches and can help athletes navigate this difficult time.
Episode highlights:
(7:08) Diagnosing stress fractures: you may not have pain, listening to your body
(37:56) Fear of fitness loss: detraining happens over 4-6 weeks, recognizing sources of anxiety
(52:35) Eating during recovery: eat well on off days, you need extra nutrients to heal, what food to cut out
Our conversation:
(0:00) Intro: Stephanie Howe covers for Jason, how to navigate injury
(2:39) Conversation outline: major injuries, coaching athletes through injury
(4:34) Stress fractures: Corrine’s experience, challenges of big bone stress injuries, timeframe
(7:08) Diagnosing stress fractures: you may not have pain, listening to your body
(10:10) Assembling a team: finding the right practitioners for you, patience is key
(13:34) Preventative maintenance: keeping up with PT exercises, Corrine’s experience
(16:02) Learn from your experiences: listening to your body, Corrine at TDS
(17:16) Stress is stress: life stress compounds training stress, recovery is crucial
(19:23) Managing your expectations, recognizing your frustrations, using your support system
(22:38) Sarah’s experience: restrictive eating, RED-S, knee reconstruction, 8 years off from running
(27:42) Poor nutrition and injury: macronutrients over micronutrients, disordered eating
(29:13) Overcoming disordered eating: working with a dietitian, societal pressures, context
(33:17) Choosing health over performance: mature responses to injury
(35:30) Don’t rush recovery: cross-training, preventative rest, zooming out
(37:56) Fear of fitness loss: detraining happens over 4-6 weeks, recognizing sources of anxiety
(40:43) Practicing introspection: reflecting on your whys, motivation and values, examples
(44:37) Stephanie’s experience: Achilles surgeries, exercise compulsion, mental recovery
(49:26) Deconditioning: saving your career long-term, metabolic injuries
(52:35) Eating during recovery: eat well on off days, you need extra nutrients to heal, what food to cut out
(57:11) Healthy eating: macronutrients over supplements, toxic diet culture
(59:13) Returning to running: long breaks from running, training without race pressure, get to the start line
(1:02:53) Run-walk programs: practicality, cross-training, duration
(1:05:10) Bone stress injuries: everyone recovers differently
(1:06:12) Cross-training: athlete assumptions, cross-training need not be long duration
(1:08:35) All activity counts: non-impact sports, recovery, prioritizing enjoyment
(1:10:16) Ear for recovery: getting enough protein during, prepare your food
(1:13:06) Mental recovery: appreciation, prioritizing health over training
(1:14:22) Wrap-up: what you can do, injuries are psychological, seek strong support
(1:16:27) Wrap-up: giving thanks
(1:16:58) Outro: listen to your body, where to find Sarah and Corrine
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