We welcome physiotherapist Pip Rainbow to discuss injury prevention, rehabilitation techniques, and the psychological aspects of recovery in obstacle course racing.

Pip shares her journey from sports therapy to becoming a qualified physiotherapist now working with Saracens Rugby Club

The importance of understanding your body and identifying when a niggle becomes an injury that needs addressing

Ankle injuries are among the most common OCR injuries, followed by shoulder problems and muscle/tendon issues

Consistency in training load is crucial for injury prevention - dramatic spikes often lead to breakdowns

Early intervention with injuries leads to faster recovery - address issues that persist beyond a week

Setting small, achievable goals during rehabilitation gives athletes motivation and measurable progress

Age plays a smaller role in injury susceptibility than training consistency, nutrition, sleep, and recovery

Getting strong is fundamental to injury prevention - but with proper technique and appropriate progression

Rehabilitation should be viewed as training rather than something separate from your athletic development

Injured athletes can still improve by focusing on components of OCR they can safely perform

If you're dealing with an injury, remember that consistent rehabilitation is key to long-term recovery. Don't abandon your strengthening exercises once symptoms subside - maintain them to build resilience against future issues.

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In this engaging episode, we delve into the realities of training while navigating injuries, addressing the unique struggles athletes face in staying motivated. The conversations touch on personal experiences, illustrating the emotional rollercoaster that accompanies setbacks. We discuss how important it is to cultivate patience as athletes and find new ways to stay active and accountable when the usual routes are blocked.

Join us as we navigate training adaptations—from cycling to strength workouts— while still maintaining a commitment to the sport we love: obstacle course racing. You’ll hear about practical tips on accountability, how sharing goals enhances motivation, and personal reflections on the inevitability of injury in every athlete's journey. Discover how unique approaches, such as the intriguing mention of knitting, can not only provide comfort but also serve as creative outlets to ease stress and refocus during recovery.

Packed with insights, this episode invites listeners to consider their own accountability practices, encouraging a community spirit where we share lessons learned and motivate one another. Don’t miss out on discovering ways to keep training during injury setbacks and how to embrace the journey towards healing. Tune in, reflect, and reconnect with your passion for fitness! Be part of our journey, and please leave a review or share your experience with us; we’d love to hear what keeps you motivated!

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Our latest podcast episode explores everything you need to prepare for the Tartan Warrior and the 3K Series. We dive into race strategies, essential training tips, and insider insights from race director Gavin Hogarth to ensure a successful race day.

Overview of the 3K Series and Tartan Warrior

Insights from race director Gavin Hogarth

Key features of the course and terrain

How to sign up and registration details

Importance of the right shoes and gear

Understanding race waves and seeding

Tips for navigating obstacles and improving skills

Recommendations for spectators and event atmosphere

Final strategies for race day performance

Book now:

Watch last year's race: https://www.entrycentral.com/tartanwarriorsat2025

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