The Run Rx

10/23/2026

Two runners walk in with a bone stress injury. One at the sacrum, one at the metatarsal. The plans look almost nothing alike 👀

Here's the pattern: more central sites (sacrum, pelvis, femoral neck) contain a higher percentage of spongy bone, which is more metabolically active and more sensitive to fueling and hormone status. Female athletes with a BSI in a spongy location showed a 3.3x increased risk of low bone mineral density.

More distal sites (tibia, metatarsals) are cortical-rich and skew more mechanical — training spikes, shoe changes, gait changes.

The caveat that matters: nearly every bone stress injury is multifactorial. Location doesn't diagnose the cause. It tells you where to look hardest first and drives the vital referrals to other professionals that garner the best care.

But that's not a small thing. Getting the first question right is most of what separates a full recovery from a repeat injury.

10/22/2026

Runners assume all that impact must be building bone. It isn't — and what fixes it probably isn't what's already in your program 👇

Bone adapts to 4 things:
- high strain magnitude
- high strain rate
- varied load distribution (different planes + directions)
- recovery periods between efforts

A steady run delivers moderate force, applied relatively slowly, in the same direction, thousands of times, with no rest. It misses on every variable.

So here's the actionable part: not every plyometric counts as a bone stimulus.

Box jumps are a great movement. They build power and strength and they belong in plenty of programs. But the landing is soft, the ground contact is long, and force arrives slowly — which is not what bone is listening for. This isn't a knock on box jumps. It's just a different tool for a different job.

What bone responds to is short, stiff, fast ground contact. Quick pogo hops. Ground contact times under roughly 0.17 seconds. The goal isn't to get tired or get high — it's to get off the ground fast.

And because bone likes varied load distribution, direction matters: pogos up and down, then lateral, then forward and back. Same movement, three planes, three different loading patterns.

Useful sorting question 👉 is this about how high I get, or how fast I leave the ground?
Bone cares about the second one.

10/21/2026

10/20/2026

10/19/2026

Make your comeback last.

Getting back to running is exciting. Staying consistent once you’re back is where the real work pays off.

We help runners prepare for what comes after the comeback — returning to workouts, building mileage, and handling the demands that used to cause trouble.

Because the goal isn’t one good run back. It’s getting back to running consistently.

📍Somerville, MA
🔗 Ready to make your return stick? Get in touch at the link in bio.

10/15/2026

Did HYROX Boston inspire you to take on your next challenge? 👀💪

Whether you're signing up for your first HYROX or looking to improve your next performance, smart training starts long before race day.

HYROX demands more than just strength. Building your running endurance, managing training load, and preparing your body to perform under fatigue are all key pieces of the puzzle.

At The Run Rx, our physical therapy and personal training services can help you build strength, improve performance, and train with confidence.

Ready to take on your next challenge?
🔗 Schedule a discovery call through the link in our bio!

10/14/2026

Cool mornings and fall race season have a way of making everyone want to sign up for something 🍂

If you’re feeling it, we’ve got you. Runner-specific PT and training to get you to your next start line strong and injury free. Book through the link in bio.

10/13/2026

Not all bone stress injuries are created equal. 🦴

Two runners can have the same diagnosis but VERY different recovery timelines. And a lot of that comes down to injury location.

Understanding whether your injury is high or low risk can make a huge difference in how you approach rehab and your return to running.

Our latest blog breaks down what every runner should know about bone stress injuries, recovery timelines, and why location matters.

🔗 Click the link in our bio to read the full blog.

10/12/2026

Built beyond recovery.

Feeling better is important. But for runners, that’s rarely the whole goal.

You want to trust your body when the pace picks up, the mileage climbs, and training starts asking more of you again.

That’s why our work doesn’t end when symptoms improve. We help you bridge the gap between feeling better and being ready for the demands of running.

📍Somerville, MA
🔗 Ready for more than recovery? Get in touch at the link in bio.