Endurance Ally

Endurance Ally Physical therapy for runners and endurance athletes in Greenville, SC.

Tendons 101!Save this for later, or send this to your friends with tendinopathy, they’ll thank you later ❤️‍🩹
05/13/2026

Tendons 101!

Save this for later, or send this to your friends with tendinopathy, they’ll thank you later ❤️‍🩹

05/11/2026

You deserve better.

You deserve to be kind to your body.
You deserve to feel comfortable in your own skin.
You deserve to feel confident on the trails, in the gym, or on road.
You deserve rehab that understands you.
You deserve a partner through out that journey.

With me, you’ll have a coach, a friend, and an expert helping guild you on that road to what you deserve.

P.s. thanks to for risking his life to film this video on mountain bike trails 👏

05/08/2026

How to return to running after a tibial bone stress injury^

Some runners hop right back into it after a stress fracture. I’m all for simplifying the rehab process, but getting right back into running is not smart.

Some other helpful tips:
- keep exercising your uninjured side as long as it’s appropriate
-if you’ve had more than one stress fracture or history of disordered eating, get a DEXA scan to assess your bone health .md
-when you’re injured part of your social life and identity can take a toll. Injuries are a great opportunity for you to expand your hobbies and interests and even do stuff for reflection

Hopefully this gives you some guidance. Send this to anyone who has a stress fracture! They need all love right now ❤️

If you’re a runner or cyclist dealing with hamstring pain, there’s a good chance you’re treating the wrong thing—and tha...
05/01/2026

If you’re a runner or cyclist dealing with hamstring pain, there’s a good chance you’re treating the wrong thing—and that’s why it keeps coming back.

Muscle strains and proximal hamstring tendinopathy are not the same:
* They show up differently
* They respond differently to load
* And they need completely different rehab strategies
If you try to stretch everything, rest too much, or jump back into speed work too soon… you just stay stuck in the cycle of:
feel a little better → flare it up again → repeat

This post breaks down how to tell the difference and what to actually do about it.

Save this for later, because this is one of the most commonly mismanaged injuries I see in endurance athletes 👇

04/28/2026

I’ve been waiting for this… 😈📊

Real example from a recent lactate test 👇

This athlete’s sustainable pace is already right where it needs to be for their goal 👀�→ so we’re not chasing more speed right now

But…
They’re relying on carbs earlier than ideal�→ which helps explain why pace can fall off late in long runs or races

So what are we changing?
✔️ More truly easy running�→ improve fat utilization + overall efficiency
✔️ Longer aerobic runs�→ build durability so pace holds late
✔️ Intentional fueling practice (early + consistent)�→ train the body to handle carbs better over time
✔️ Controlled tempo work�→ support threshold without overdoing intensity

This is exactly what lactate testing shows you 👇
• Your true sustainable pace�• Where effort actually becomes unsustainable�• How you’re using fuel at different intensities

You can absolutely get fitter without this…�But with this kind of data, your training becomes way more targeted

It’s not about doing more.�It’s about doing the right things—at the right time.
Stop guessing. Start progressing.

04/24/2026

Getting faster isn’t always about running more miles.
Sometimes it’s about doing the right things outside of your runs:�→ Strength training�→ Sleep

A 2024 systematic review and meta-analysis published in Sports Medicine journal found that strength training (especially heavy lifting + plyometrics) leads to meaningful improvements in running economy—aka using less energy at the same pace.

And sleep? That’s where adaptation actually happens. No recovery = no progress.
Run smarter, not just more.

Blagrove RC, Howatson G, Hayes PR. Effect of strength training programs on running economy in middle- and long-distance runners: a systematic review and meta-analysis. Sports Medicine journal. 2024;54(2):255-272. doi:10.1007/s40279-023-01978-y

04/23/2026

Reality check: I lost some fitness over the last few months, but the thing is… I’m still working hard, it’s just at a different pace. Mentally that kinda sucks, but at the same time I’m working hard. Just gotta string together a few months of hard work and recovery and I’ll be back at it again 💪

This is your sign not to be hard on yourself. If you’re putting in the hard work + patience = improvements!

Part 1 from last week covered “how to know if you have a stress fracture” and this week we’ll go a step further. The lin...
04/22/2026

Part 1 from last week covered “how to know if you have a stress fracture” and this week we’ll go a step further. The link to the blog is in my bio.

This is a topic I have personally experienced and am therefore very passionate about. I had 4 stress fractures in college and am making it a mission of mine to educate runners on how to navigate this confusing world.

If you want help recovering from your stress fracture, or suspect you might have one, send me a DM.

04/20/2026

Iykyk… still love my friends though 🫶🏻

You’ve gotta have people to push you, keep you grounded, and keep you sane.. or maybe they’re also insane so it works? 😂 thanks friends!

Greenville has such a great community of athletes! Love y’all ❤️

If something has been nagging since you started building mileage again, it’s worth paying attention. This time of year, ...
04/15/2026

If something has been nagging since you started building mileage again, it’s worth paying attention.

This time of year, I see a big increase in runners dealing with bone stress injuries—not just in the shin, but also the foot, hip, and beyond. The tricky part? Early stress fractures can feel subtle and easy to brush off.

In this blog, I break down the key signs to look for, how to tell if it’s more than just a typical overuse ache, and a few simple ways to self-check (like the fingertip vs. palm test).

Because catching a stress injury early can be the difference between a small adjustment… and a long time off.

Link in linktree^

Here’s everything I did to prep for my 64 mile ride with 7,800 feet of climbing this weekend. Here’s the cool part: I’m ...
04/06/2026

Here’s everything I did to prep for my 64 mile ride with 7,800 feet of climbing this weekend.

Here’s the cool part: I’m recovering super fast! I credit that to everything in this post.

If you’re looking to stay injury free, ride strong, and recover quickly, DM me and let’s get started 🙌🚴‍♀️

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100 E Washington Street
Downtown Greenville, SC
29690

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Tuesday 7am - 7:30pm
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