Alex Carrod Physio

Alex Carrod Physio Striving to get people pain free and moving better since 2009. Fitness today for a healthier tomorrow Fitness today for a healthier tomorrow!

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Aiming for mamquam lake but had to detour due to a washed out bridge. Opal cone and the gargoyles were the perfect plan ...
08/10/2025

Aiming for mamquam lake but had to detour due to a washed out bridge. Opal cone and the gargoyles were the perfect plan B.
42km + 2145m elevation gain

Buckin Hell 😈🔥35km Ascent: 1700m / 5500ftDescent: 1700m / 5500ft6 hours later ✅
07/30/2025

Buckin Hell 😈🔥

35km
Ascent: 1700m / 5500ft
Descent: 1700m / 5500ft

6 hours later ✅

💥 Running with pain at the back of your ankle?? 💥This could be Posterior Ankle Impingement: What You Need to Know..Getti...
07/22/2025

💥 Running with pain at the back of your ankle?? 💥

This could be Posterior Ankle Impingement: What You Need to Know..

Getting a sharp pain at the back of your ankle when sprinting, pointing your toes, or running downhill?.

This can lead to compression of soft tissues or bony structures (like an os trigonum) at the back of the ankle.

⚠️ Common Signs:

✅ Pain in plantarflexion (toes pointed)
✅ Tender behind the ankle
✅ Worse with jumping, or descending hills

🛠️ What Helps:

🔹 Modify aggravating activities
🔹 Strengthen ankle & foot stabilizers
🔹 Mobilize the joint + soft tissue release
🔹 Consider footwear adjustments or taping

🎯 A running assessment can reveal key movement faults or loading errors contributing to this problem.

📩 Book your Running Assessment:
👉

🗻Survival of the fittest 35km. 15,000 m elevation gain 🏃Back into some trail racing after a little hiatus and it was a g...
05/15/2025

🗻Survival of the fittest 35km. 15,000 m elevation gain 🏃

Back into some trail racing after a little hiatus and it was a great one to brush of the cobwebs. Squamish is truly an outdoor enthusiast paradise! 🫶

📸

Sun Run 2025 with my co-pilot 👩‍✈️ First official 10km race for Charlie… he may of slept the whole thing but he still co...
05/02/2025

Sun Run 2025 with my co-pilot 👩‍✈️

First official 10km race for Charlie… he may of slept the whole thing but he still covered the distance 😆

Starting the back of the pack of 45,000 with a stroller and completing in 48m:18s

❤️

💥Race season is almost here! 💥Only 2️⃣ weeks until the Vancouver Sun Run and 3️⃣ weeks until the BMO Marathon — time to ...
04/11/2025

💥Race season is almost here! 💥
Only 2️⃣ weeks until the Vancouver Sun Run and 3️⃣ weeks until the BMO Marathon — time to get your body feeling race-ready ⚡️

Whether you’re chasing a PB 🏃‍♂️💨 or just want to feel your best on race day ✨, now’s the time to fine-tune your prep and tackle any last-minute niggles 🛠️

Let’s get you dialed in!
Book your session now – New Westminster 📍

DM me 📩 to schedule or ask questions — happy to help you crush it on race day! 🔥

🚨 Bone Stress Injuries in Runners🚨: Don’t Let Them Sideline You!What is a Bone Stress Injury (BSI)?A continuum from a st...
04/10/2025

🚨 Bone Stress Injuries in Runners🚨: Don’t Let Them Sideline You!

What is a Bone Stress Injury (BSI)?
A continuum from a stress reaction to a stress fracture — usually caused by too much load, too soon, without enough recovery.

Top Risk Factors
⚖️ Low Energy Availability (LEA) – under-fueling relative to training
♀️ Female Athlete Triad / RED-S – irregular or missing periods, low BMD
🏃‍♂️ Training Errors – rapid mileage increase, poor recovery
🧬 Hormonal or genetic factors – including low vitamin D or estrogen
🦶 Biomechanics – e.g., excessive pronation or poor movement control
👟 Old or unsupportive shoes

Clinical Signs to Watch For:
❗ Bone pain that appears earlier in a run over time
❗ Tenderness to touch at a specific point
❗ Night pain or discomfort with walking
❗ Pain that persists despite rest

“If you suspect a BSI, don’t run through it. Early diagnosis and management = faster return to sport.”

Management
⏸️ Offload the bone – switch to low-impact activities (bike, pool)
🦴 Support bone healing – with adequate calcium, protein & vitamin D
🧠 Address training errors – strength work, gradual return plan
⚙️ Gait retraining & biomechanics assessment
📆 Return-to-run protocol – slow & progressive, no shortcuts!

Prevention Tips:
🔹Eat enough to fuel your body and training
🔹Follow the 10% rule for mileage increases
🔹Strength train 2–3x per week
🔹Monitor menstrual cycles (for females)
🔹Listen to pain that persists or worsens!

Protect your bones. Prioritize your health. Run long-term.

Zone 2 Training for Runners 🏃‍♂️🫀 — Pros, Cons & Who It’s ForZone 2 = low-intensity, aerobic running (60–70% max HR). Yo...
04/10/2025

Zone 2 Training for Runners 🏃‍♂️🫀
— Pros, Cons & Who It’s For

Zone 2 = low-intensity, aerobic running (60–70% max HR). You can talk while running. Sounds easy? That’s the point.

🔥 Why It Matters:
Developed from endurance sports science (shoutout Dr. Iñigo San Millán), it improves fat-burning, boosts mitochondrial health, and builds a strong aerobic base without frying your legs.

✅ Benefits:
🫀 Fat metabolism boost
⚙️ More mitochondria = more endurance
🧱 Builds long-term stamina
🛡️ Low injury risk
♻️ Perfect for recovery days

❌ Drawbacks:
⏳ Time-consuming
😴 Can feel boring
🚫 Won’t improve top-end speed

👟 Best For:
✔️ New runners
✔️ Marathoners/ultra runners
✔️ Masters athletes
✔️ Comeback from injury
❌ Not ideal for: sprinters, short-distance racers, or time-crunched runners needing speed gains fast

🎯 Takeaway:
Zone 2 is slow… but it’s smart. Use it to build your base, prevent burnout, and go longer, stronger.

—

Ref:
🧪 Stöggl & Sperlich (2021), Frontiers in Physiology
🔗 https://doi.org/10.3389/fphys.2021.638853

🏃Running Shoe Minimalist Index & Why It Matters 👟📢 Choosing the Right Running Shoe? Understand the Minimalist Index!What...
04/06/2025

🏃Running Shoe Minimalist Index & Why It Matters 👟

📢 Choosing the Right Running Shoe? Understand the Minimalist Index!

What is the Minimalist Index? 🏃‍♂️
The Minimalist Index (MI) is a scale (0-100%) that measures how “minimalist” a running shoe is. Developed by researchers at Laval University (Esculier et al., 2015), it evaluates five key factors:

✅ Flexibility – How easily the shoe bends
✅ Drop – The height difference between heel & toe (lower = more minimal)
✅ Weight – Lighter shoes score higher
✅ Stack Height – Thicker soles = lower score
✅ Motion Control Features – Less tech means a more natural feel

Why Does It Matter?
📌 Injury Prevention & Adaptation – Minimalist shoes encourage a natural running gait but require adaptation.
📌 Performance – Some runners find more ground feel & efficiency in minimal shoes.
📌 Personal Preference – It’s about finding what works best for your biomechanics & goals.

🔹 Beginner? Start with a lower MI & transition gradually.
🔹 Experienced? Test different levels to find your sweet spot.

📖 Reference: Esculier, J. F., Dubois, B., Dionne, C. E., Leblond, J., & Roy, J. S. (2015). A consensus definition and rating scale for minimalist shoes. Journal of Foot and Ankle Research, 8(1), 42.

🏃‍♂️💨 Do you prefer cushioned or minimal shoes? Drop your thoughts below! 👇

🚨 RED-S in Runners: What You Need to Know 🚨Have you been feeling constantly fatigued, struggling to hit your usual paces...
03/21/2025

🚨 RED-S in Runners: What You Need to Know 🚨

Have you been feeling constantly fatigued, struggling to hit your usual paces, or dealing with frequent injuries? You might be experiencing Relative Energy Deficiency in Sport (RED-S)—a condition caused by not fueling enough to meet the demands of training.

💡 Why is it important to diagnose?
RED-S affects more than just performance—it impacts your hormones, bone health, immune system, and mental well-being. If left unchecked, it can lead to long-term health complications.

⚠️ Warning Signs:
✅ Chronic fatigue & low energy
✅ Decreased performance despite training
✅ Frequent injuries (especially stress fractures)
✅ Irregular or lost menstrual cycles (for women)
✅ Low libido or hormonal imbalances (for men)
✅ Mood changes, anxiety, or depression

🚨 What are the risks?
🔴 Increased risk of bone injuries (stress fractures)
🔴 Weakened immune system & frequent illnesses
🔴 Disrupted metabolism & hormonal function
🔴 Long-term consequences for heart & bone health

🩺 How is it treated?
✅ Eat enough! Prioritize nutrient-dense meals & snacks.
✅ Listen to your body—fatigue isn’t always about training volume.
✅ Monitor hormones (e.g., menstrual cycle, testosterone levels).
✅ Seek professional help—sports dietitians & doctors can guide recovery.
✅ Rest when needed—training through RED-S can make things worse.

Ignoring the signs can lead to long-term health consequences. Your body deserves fuel, recovery, and respect—performance will follow.

Tag a runner who needs this reminder! 🏃‍♂️🏃‍♀️

🚫 The Hidden Dangers of NSAIDs for Runners 🏃‍♂️💊Many runners turn to NSAIDs (like ibuprofen and naproxen) to manage pain...
03/20/2025

🚫 The Hidden Dangers of NSAIDs for Runners 🏃‍♂️💊

Many runners turn to NSAIDs (like ibuprofen and naproxen) to manage pain and inflammation, but research shows they may do more harm than good. Here’s why you should think twice before popping a pill before or after your run:

🚨 1. Increased Risk of GI Issues

NSAIDs can cause stomach ulcers, bleeding, and intestinal permeability (also called “leaky gut”). A study in Gastroenterology found that endurance athletes who took NSAIDs had significantly more gut damage compared to those who didn’t.

💧 2. Kidney Stress & Dehydration

During exercise, blood flow shifts away from the kidneys. NSAIDs further reduce kidney function, increasing the risk of acute kidney injury—especially in hot weather or long races. A study in Physiological Reports (2017) showed that marathon runners taking ibuprofen had 18% higher rates of kidney injury than those who didn’t.

❌ 3. Delayed Muscle Recovery

While NSAIDs block pain, they also slow down muscle repair. A study in The Journal of Physiology (2017) found that NSAIDs reduce the muscle’s ability to adapt and strengthen after training. If you’re aiming for performance gains, NSAIDs might be holding you back!

⚠️ 4. Higher Risk of Injury

Pain relief from NSAIDs can mask injuries, making it easier to push through pain—leading to more serious damage. Research in The American Journal of Sports Medicine highlights that NSAID use is linked to increased stress fractures and tendon injuries.

🏃‍♂️ Better Alternatives?

Instead of NSAIDs, try:
✅ Proper warm-ups & cooldowns
✅ Anti-inflammatory foods (turmeric, ginger, berries)
✅ Compression, ice, and rest when needed
✅ Strength training to support joint health

Next time you’re reaching for NSAIDs, ask yourself: Is it worth the risk? 🤔

🚨 Open-Chain vs. Closed-Chain Exercises After ACL Surgery 🦵💪When can you safely add open-chain exercises to your ACL reh...
12/24/2024

🚨 Open-Chain vs. Closed-Chain Exercises After ACL Surgery 🦵💪

When can you safely add open-chain exercises to your ACL rehab? 🤔 This study by Brian Noehren et al. clears the air! 🐺✨

🔍 Key Takeaways:
✅ Open-Chain Exercises (e.g., leg extensions) involve limb movement while the body stays still. They’re great for isolating muscles like the quads!
✅ Closed-Chain Exercises (e.g., squats, lunges) keep your hands or feet fixed, mimicking functional movements and being gentler on the knee.

🔑 When to Add Open-Chain Exercises?
• Typically introduced around 6-12 weeks post-surgery (once the graft is strong enough).
• Start with controlled, pain-free movements and light resistance.
• Gradually progress to build strength without overloading the graft.

⚡ A balanced mix of open- and closed-chain exercises helps optimize recovery and restore function. Rehab smarter, not harder! 🏋️‍♀️🏃‍♂️

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Vancouver, BC

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Monday 6:30am - 1pm
Tuesday 1pm - 7pm
Wednesday 1pm - 7pm
Thursday 7:30am - 7pm
Friday 3pm - 7pm

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+16047043309

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