{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Spoke and Sole","title":"Impact vs Posture: Overuse Injury Playbook","html":"","width":"100%","height":180,"duration":2680,"description":"\nIn this episode of Spoke & Sole, Terrance and Anthony dive deep into the inevitable overuse injuries that plague endurance athletes. They discuss why you cannot treat running's impact-related injuries (like shin splints) the same as cycling's posture-related aches. Listen in to learn the importance of increasing your cadence on the pavement and maintaining high RPMs in the saddle, why a professional bike fit is an absolute necessity, and how active healing and cross-training—like using the bike to rehab a running injury—can keep you off the shelf. Plus, they share essential tips on gear maintenance, from tracking running shoe wear patterns to checking the screws on your cycling cleats.\n\nIntroduction: Terrance and Anthony introduce the topic of overuse injuries, emphasizing that treating running and cycling injuries the same will ultimately keep you sidelined longer.\nRunning & Impact Shock: Running injuries, like shin splints and IT band issues, are directly related to impact, as each step puts two to three times your body weight onto your legs.\nThe Power of Cadence: Increasing your running cadence (steps per minute) results in shorter steps, less impact, and stops the dangerous \"braking effect\" of overstriding.\nPre-Activation & Maintenance: The importance of warming up the engine with active movements—like high knees and single-leg calf raises—instead of traditional static stretching before a run.\nActive Healing Over Dead Rest: Why checking your ego, shortening your distance, and finding ways to pivot are significantly better for recovery than just sitting on the couch to rest.\nCycling, Posture & Bike Fits: Shifting to the bike, the primary enemies of the body are posture and repetition. Getting a professional bike fit is highlighted as the single best preventative measure a cyclist can take.\nRPMs and Hip Flexors: The dangers of \"mashing\" heavy gears and how maintaining 85 to 95 RPMs saves your lower back and knees from excessive wear. Additionally, we explore...","thumbnail_url":"https://img.transistorcdn.com/n0vQ8hAh7VN5Y2qYmbITdZIPBhlE5bEDFxZX1BQAo5Y/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9mNDU5/MDU2YzgzMjBhN2Uy/M2FjMGU3MDQ0Zjli/ODNlNy5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}