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Episode 296

Sports Hernia in Runners & Hikers: Causes, Myths, and Real Recovery

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ You get a deep, aching pain in your lower abdomen or groin that flares up when you sprint, hike steep trails, or change directions. Rest makes it feel better, but the moment you try to push the pace or increase your mileage, the pain comes right back. You're told it might be a "sports hernia," but what does that actually mean—and how do you fix it without stopping your active lifestyle? In this episode, we clear up the massive confusion surrounding sports hernias (athletic pubalgia) . First, we debunk the name: a sports hernia is not a true abdominal hernia where tissue bulges out. Instead, it is an anterior chain or core strain involving the soft tissues, adductors, and lower abdominal wall attached near the pubic bone. We dive into why traditional imaging often comes back normal, how poor intra-abdominal pressure and hip mechanics contribute to the overload, and why generic core or adductor exercises can actually trigger flare-ups if done too early. Most importantly, we outline a smart, progressive strength strategy so you can stay active, build resilience, and get back to 100%. What You'll Learn in This Episode: Sports Hernia vs. True Hernia: Why the term is misleading and what is actually happening at the pubic bone and adductor insertion. Classic Symptoms & Triggers: Recognizing lower abdominal and groin aches aggravated by sprinting, uphill hiking, twisting, or coughing. The Imaging Puzzle: Why X-rays and MRIs often come back negative, and how to rely on clinical signs instead of waiting on a scan. Root Causes Beyond the Groin: How deficiencies in hip mobility, glute function, and intra-abdominal pressure overload the core. The Traffic Light Training Framework: How to use the Red, Yellow, and Green exercise rule to train hard without irritating sensitive tissues.

19 Minutes – Oct 26, 2026

Episode 295

Greater Trochanteric Pain Syndrome: Solving Side Hip Pain in Runners & Hikers

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Do you get a persistent, dull ache or sharp pain right on the outside of your hip when you run, hike, or even try to sleep on your side? Outer hip pain—clinically known as Greater Trochanteric Pain Syndrome (GTPS) —is one of the most common yet mismanaged issues among active outdoor enthusiasts and field athletes. In this episode, we demystify GTPS and break down what is actually happening at the lateral hip socket. While it was historically labeled as "trochanteric bursitis," modern sports medicine shows that GTPS is most often a compression and load-management issue involving the gluteus medius and minimus tendons. We explore why crossover running strides, steep hiking trails, and aggressive IT band stretches create excessive compressive force over the bony trochanter, worsening tendon irritation. Most importantly, we share actionable, step-by-step strategies to offload sensitive tissues, adjust daily posture and sleeping habits, and build true lateral hip capacity so you can get back to training without pain.

23 Minutes – Oct 19, 2026

Episode 294

Piriformis Syndrome in Runners & Hikers: Causes, Symptoms, and Recovery

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ That deep, aching pain in the middle of your glute that flares up after miles on the trail or hours behind a desk—piriformis syndrome is one of the most frustrating injuries for active runners and hikers. But what is actually happening deep in the hip, and how do you distinguish it from a lower back disc issue? In this episode, we unpack the biomechanics of piriformis syndrome. We explore how the piriformis muscle can compress the sciatic nerve, creating localized glute pain that radiates down the back of the thigh. We break down the biggest daily triggers—from prolonged sitting and driving to steep uphill hiking—and reveal why endless piriformis stretching often makes the irritation worse. Plus, we share actionable strategies on sitting posture adjustments, glute max strengthening, and why staying active is key to long-term recovery. What You'll Learn in This Episode: What is Piriformis Syndrome? How the sciatic nerve travels under (or through) the piriformis muscle, creating peripheral nerve entrapment. Classic Symptoms & Triggers: Recognizing deep glute aches, thigh pain, and why cross-legged sitting, long drives, and steep inclines aggravate it. Piriformis vs. Disc Sciatica: How spinal MRI findings differ from true piriformis syndrome, and why 9 out of 10 cases of leg pain actually stem from the lower back. The Stretching Trap: Why pulling aggressively on an inflamed piriformis causes excess joint and nerve compression instead of relief. Building Glute Capacity: How targeted strength training (especially glute max) and simple lifestyle resets reduce the risk profile and keep you running and hiking pain-free.

16 Minutes – Oct 12, 2026

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