#160 The Science of Bone Health for Runners ft. Rich Willy, DPT, PhD

Oct 11, 2023

Expert in bone health and injuries in runners, Rich Willy, discusses various topics including the link between food and bone health, practical exercises to reduce injury risk, the role of shoes in bone injuries, and taking a holistic view of bone injury risk. He also emphasizes the importance of strength training for runners and the impact of shoe design on bone stress injuries.

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ANECDOTE

Ultrarunning Demographics Have Shifted Faster

Rich describes a shift: elite ultra runners now include post-collegiate athletes running faster and carrying prior injury risk.
Faster finishing times (e.g., Western States) and prior injury history increase bone injury susceptibility.

ANECDOTE

High Rates Of Disordered Eating And Low BMD

Rich cites prevalence data: up to 32–62% of ultrarunners show disordered eating signs and ~20% show exercise addiction.
A Western States study found ~30% of males had low bone density and over one-third of females had past bone stress injuries.

INSIGHT

Youth Impact Sports Build Lifetime Bone Reserve

Impact sports during youth (9–14) provide durable bone protection decades later.
Early varied loading reduces fracture risk later in life even if you stop competing.

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Bone injuries such as stress reactions and fractures plague many a runner. It's often a challenge to find their source and rehab can be long. Matt is joined by Rich Willy to discuss his research and work in bone health and injuries in runner (particularly ultra-runners). Rich's insights will help you better understand the cause of common bone stress in the foot, lower or upper leg, hip, etc. He and Matt discuss the critical role food and fueling play in our bone health. Rich also gives some practical exercises to try to reduce your injury risk. Finally, what role do shoes play in bone injuries? Not as much as you may think. Tune in and be sure to check out Rich's work!

Chapters

0:00 - Intro
6:24 - Defining "health" for distance runners
11:11 - The difference between bone density and bone health
21:28 - Linking food and fueling with bone health
38:57 - Strength-training for bone health
47:54 - Footwear and bone injury risk
1:08:58 - Taking a holistic view of bone injury risk
1:15:04 - Wrap-up

Rich is Montana Running Lab’s scientist and educator. He’s an internationally known speaker on the treatment of running-related injuries who has more than 20 years’ experience as a physical therapist. His expertise is in treating runners of all ages and ability levels, including professional and elite runners. Rich’s research aims to develop clinically effective treatments for common running-related injuries, such as patellofemoral pain, Achilles tendon injuries, and bone stress injuries. He’s published 65 peer-reviewed papers on two populations: endurance runners and the military. Among his papers, Rich is the first author of the recent Patellofemoral Pain Clinical Practice Guideline. His research has been funded by the United States Department of Defense, the Foundation for Physical Therapy, and the Academy of Orthopaedic Physical Therapy. Rich and his work are regularly featured in mainstream publications, such as Runner’s World and Outside Magazine. He received his PhD in Biomechanics and Movement Science from the University of Delaware and his Master of Physical Therapy from Ohio University. In addition to Montana Running Lab, Rich is an Associate Professor in the School of Physical Therapy and Rehabilitation Science at the University of Montana. You can find Rich at Montana Running Lab's website and Instagram.