Aug 21, 2026

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Mandy Wainfan is a sports medicine chiropractor who specializes in running injuries. In this episode Mandy shares how runners can recover from Plantar Fasciitis, Achilles pain, IT Band Syndrome, Runner’s Knee, and Hamstring injuries. She also explains how strength training can help you recover faster, prevent future injuries, and return to running stronger.

Watch the full video on YouTube

Topics covered:

• ​00:00​ — Running injuries: What works and what doesn’t
• ​01:45​ — Most common running injuries
• ​02:46​ — How to safely work through an injury
• ​08:28​ — Understanding and treating plantar fasciitis
• ​14:20​ — Practical steps for recovering from plantar fasciitis
• ​19:17​ — How much pain is acceptable during rehab?
• ​20:14​ — The mental side of injury recovery
• ​23:53​ — What to do when treatment is not working
• ​25:20​ — Nutrition, under-fueling, and injury risk
• ​28:35​ — Understanding Achilles injuries
• 30:20 — Precision Fuel & Hydration Sponsor
• ​31:32​ — How to recover from Achilles injuries
• ​32:34​ — Isometric exercises for tendon recovery
• ​40:21​ — Massage and soft-tissue work
• ​42:00​ — Barefoot training: benefits and risks
• ​44:55​ — Understanding and treating IT band syndrome
• ​49:35​ — How to offload the knee
• ​51:51​ — Runner’s knee and patellar tendinitis
• ​53:32​ — Strength-training essentials for runners
• ​1:00:19​ — How beginners can start strength training
• ​1:02:39​ — Back, hamstring, and nerve-related pain
• ​1:08:15​ — Safely returning after a hamstring injury
• ​1:10:44​ — When surgery may be necessary
• ​1:13:27​ — Advice Mandy would give to her younger self
• ​1:16:30​ — The nervous system’s role in pain
• ​1:18:32​ — Simple ways to reduce injury risk
• ​1:20:36​ — Mandy’s resources and telehealth services
• ​1:22:55​ — How to become a stronger, healthier & happier runner
• 1:24:42 — Closing thoughts

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RESOURCES: 

► Performance Place Sports Care & Chiropractic Youtube: https://www.youtube.com/@Performance-Place-chiropractor 

► Performance Place website: https://www.p2sportscare.com

► Performance Place Contact Form: https://www.p2sportscare.com/contact-form

► Performance Place Resources (eBooks & Webinars): https://www.p2sportscare.com/resources 

LINKS & TOOLS MENTIONED

► Join my Personal Best Running Coaching Program: https://www.skool.com/personalbest

► Buy my new book Running Breakthroughs: https://geni.us/running-breakthroughs 

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► Strava: https://www.strava.com/athletes/1329785   

► Extramilest Website: https://extramilest.com  

► Path Projects Website: https://pathprojects.com

ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

Join my running coaching program and transform your running and health in 60 days: https://www.skool.com/personalbest.