Legacy Running

Dr. Sarah | Doctor of Physical Therapy

If you are a runner who’s felt held back from the joys of running due to an injury, surgery, or diagnosis then this is the podcast for you. At Legacy Running, Dr. Sarah and guests will be sharing return to run info, insight, and inspirational stories to show you how to win back your happy place and build your legacy.

Follow Dr. Sarah on IG: @Dr.Sarah_TheHipDoc

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21 episodes
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Avg 34 min
English

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#160
Sunday · 31 min
What Is Ischiofemoral Impingement?
What exactly is ischiofemoral impingement, and could it be contributing to your deep glute pain? In this episode, Dr. Sarah breaks down the anatomy behind ischiofemoral impingement, the symptoms that commonly present with it, and why it can be difficult to distinguish from other hip and low back conditions. She also shares how this diagnosis often overlaps with labral tears, hip dysplasia, FAI, and other hip pathologies, plus walks through two real client cases to explain the movement patterns and rehab strategies she uses to help runners return to the activities they love. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#159
August 10 · 32 min
How She Returned to Marathon Training After a Hip Labral Tear
After a hip labral tear brought her running to a halt, today's guest shares what it actually took to get back—not just to running, but to confidently training for a marathon again. In this episode, we talk about her journey from months of hip pain and a labral tear diagnosis, through physical therapy, and into the often-overlooked phase of rebuilding after PT. She shares the biggest lessons she learned, the mindset shifts that helped her stop second-guessing every run, and the training strategies that gave her confidence to progress toward marathon training and her next big goal: Tour du Mont Blanc. If you're navigating a hip injury and wondering what comes after physical therapy, this episode will leave you feeling encouraged and equipped. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#158
July 26 · 32 min
The Mental Load of Hip Recovery: 5 Ways to Make It Less Overwhelming
If you’ve been told your glutes aren’t firing, you’re quad dominant, or you just need to squeeze your glutes more, this episode is for you. I’m breaking down five strategies I use to help runners improve how their hips and glutes work without constantly clenching, squeezing, or relying on the same banded exercises. We’ll talk about using external cues, adding rotation to unlock deeper hip stabilizers, using isometric holds, modifying exercises while keeping the same movement goal and why sometimes the answer is simply to stop squeezing your glutes. If you’ve been doing the exercises but still feel like something isn’t clicking, this episode will give you a different way to think about building strength and getting back to running. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#157
July 19 · 27 min
Beyond “Your Glutes Aren’t Firing”: 5 Strategies for Runners
If you’ve been told your glutes aren’t firing, you’re quad dominant, or you just need to squeeze your glutes more, this episode is for you. I’m breaking down five strategies I use to help runners improve how their hips and glutes work without constantly clenching, squeezing, or relying on the same banded exercises. We’ll talk about using external cues, adding rotation to unlock deeper hip stabilizers, using isometric holds, modifying exercises while keeping the same movement goal and why sometimes the answer is simply to stop squeezing your glutes. If you’ve been doing the exercises but still feel like something isn’t clicking, this episode will give you a different way to think about building strength and getting back to running. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#156
July 12 · 24 min
She Saw 10 Providers Before Finally Getting Back to Running
After seeing 10 different healthcare providers over several years, she still couldn't consistently run without hip pain. She had tried chiropractic care, massage, acupuncture, traditional physical therapy, and was beginning to wonder if surgery was her only option. In this episode, she shares what finally helped her stop chasing random solutions and start building back to running with confidence. We dive into the mindset shifts, strategic strength training, graded return to running, flare-up management, and accountability that helped her get back to doing what she loves. If you've finished rehab but still don't feel like you're truly back to running, this episode is for you. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#155
July 5 · 42 min
The 4 Phases of Returning to Running After My Hip Labral Tear (My Story)
Five years ago I couldn't sit through dinner without an ice pack shoved in my pants because my hip hurt so bad. Today I'm running, strength training, hiking, traveling, and have completed two 50Ks. But that transformation didn't happen all at once. In this episode I'm breaking down the four phases that got me here—from getting the right diagnosis, to rebuilding my running, to training for ultramarathons, to the maintenance phase I'm in today. If you've ever wondered what actually comes after PT or how to stop feeling stuck between "cleared to run" and confidently training again, this episode will give you the roadmap I wish I had. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#154
June 28 · 45 min
The Parts of Returning to Run No One Talks About When Recovering from a Hip Injury
When you're recovering from a labral tear, hip impingement, hip dysplasia, or hip surgery, most of the conversation revolves around exercises, strength, and running progression. But some of the biggest factors influencing your recovery have nothing to do with your sets and reps. In this episode, I'm breaking down the often-overlooked pieces of the return-to-run process, including your nervous system, daily habits, and beliefs around pain and movement. If you've ever felt like you're doing everything "right" but still struggling to build confidence, consistency, or mileage, this episode will help you understand the parts of recovery that no one talks about. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#153
June 21 · 38 min
How to Build a Hip Return-to-Run Program That Actually Works
Most women with hip pain think they're missing the right exercise, when in reality they're missing a roadmap. In this episode, I share the lessons that completely changed how I build rehab and return-to-run programs, why some runners make steady progress while others stay stuck despite doing all the "right" things, and the overlooked pieces that create lasting results. If you've been bouncing between exercises, dealing with recurring flare ups, or wondering how to bridge the gap between rehab and running again, this episode is for you. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#152
June 14 · 33 min
From Hip Pain and Crutches to a 3:45 Boston Marathon
In this episode, Dr. Sarah sits down with Amanda to discuss her journey from debilitating hip pain and being on crutches to successfully running the Boston Marathon after being diagnosed with bilateral hip labral tears and femoroacetabular impingement (FAI). Amanda shares the emotional rollercoaster of navigating imaging results, orthopedic consults, physical therapy, and the fear of wondering if she’d ever run comfortably again. Together, they break down what helped her move past a plateau in rehab, the role of individualized strength training and gradual run progression, and how she rebuilt confidence in her body while training for Boston on just three days of running per week. They also discuss flare ups, cross training, sustainable marathon training, the mental side of recovery, and what it really looks like to return to running after a serious hip injury. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide” Connect with Amanda: Amanda's Instagram
#151
June 7 · 28 min
9 Things That Are Surprisingly Common With Hip Labral Tears (And What To Do About Them)
Podcast Description: In this episode, Dr. Sarah breaks down 9 things that are surprisingly common for women runners with hip labral tears, impingement, or dysplasia. From long delays in getting a diagnosis, to painful car rides, recurring flare-ups, frustration with cookie-cutter rehab, and wondering if you'll ever run the way you want again, Dr. Sarah explains why these experiences happen and what to do about them. If you've ever felt stuck, confused, or alone in your hip pain journey, this episode is for you. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#150
May 31 · 42 min
What I’ve Learned After 3.5 Years Specializing in Hip Labral Tears, Hip Impingement & Running
In this episode, Dr. Sarah breaks down the biggest lessons she’s learned after 3.5 years of specializing in hip pain for women runners. We dive into hip labral tears, femoroacetabular impingement (FAI), hip dysplasia, tendinopathy, running after injury, strength training, surgery decisions, and the mental side of recovery. Dr. Sarah shares why some runners actually feel better once they return to running, why generic rehab plans often fail, how fear and pain beliefs impact recovery, and why individualized coaching matters for long-term success. She also discusses perimenopause and hip pain, hypermobility and EDS, sitting pain vs running pain, and the role of strength and progressive run volume in helping women get back to running with confidence. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#149
May 24 · 41 min
Cut Down Costs on Hip Pain and Navigate Your Recovery Smarter
In this episode, I break down how to navigate hip pain without wasting time, money, or energy on things that may not be the best fit for where you’re at. I walk through my own journey from pain to getting back to running, and the key decisions that made the biggest difference. We talk about when to invest in a hip-specific physical therapist, how to use their network to guide next steps like imaging or injections, and when it makes sense to bring in a running coach. If you’re feeling stuck or overwhelmed, this episode will help you simplify the process and move forward with confidence. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#148
May 17 · 24 min
How a Physical Therapist Rebuilt Her Running Despite Hip Dysplasia and a Labral Tear
In this episode, I sit down with Taylor—a physical therapist who went from being active and pain-free to navigating hip pain, a labral tear, and an unexpected diagnosis of hip dysplasia in her mid-20s. Even with her background in PT, she found herself stuck in the same frustrating cycle of doing all the “right” things without real progress. We walk through how she shifted from confusion and setbacks to building a clear, structured plan that actually worked—helping her regain strength, confidence, and consistency with running. Now she’s back to running multiple days per week, lifting with purpose, and signing up for races again. If you’ve ever felt stuck or unsure what to do next with your hip pain, this episode will show you what’s actually possible. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#147
May 10 · 37 min
The Plyometric Exercises That Actually Moved the Needle for My Client’s Labral Tear
In this episode, I walk you through the plyometric exercises that ACTUALLY moved the needle for one of my marathon clients dealing with hip pain while training for CIM and trying to Boston Qualify. We start with where she was getting stuck—long runs with speed work, faster efforts, and lingering hip irritation despite already having a strong foundation—then dive into the exact progression we used to improve her hip control, landing mechanics, and confidence at faster speeds. I break down how I sequence plyometric training for runners, from simple skater hops and force absorption drills to faster reactive work, plus the warm-up and training adjustments that helped her finally feel strong during speed sessions again. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Back Series Post: https://www.instagram.com/p/DXHtJR5iUvS/ Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#145
May 3 · 20 min
The Back Exercises That Actually Moved the Needle for My Client’s Labral Tear
In this episode, I walk you through a real client story and the exact back exercises that helped her break out of the run → flare-up → rest cycle. We start with what was going on and what she had been trying, then dive into where things weren’t clicking and the shift that actually moved the needle. I also share how we built her back training step-by-step—from simple activation to strength and heavier lifts—so you can see what actually helped her feel more comfortable, confident, and consistent with running again. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Back Series Post: https://www.instagram.com/p/DXHtJR5iUvS/ Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#145
April 26 · 23 min
The Glute Exercises That Actually Moved the Needle for My Client’s Labral Tear
If you’ve been doing all the “right” glute exercises but your hip still feels tight or pinchy, this episode will shift your perspective. I break down a real client case (2 years post labral repair) who was strong and consistent, yet still in pain—and the exact changes we made to get her back to running 3–4 days per week comfortably. We dive into why more glute activation wasn’t the answer, how too much tension can hold you back, and the progression we used to restore mobility, build strength through full range, and return to impact with confidence. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Glute Series Post: https://www.instagram.com/p/DW1ourCFJ3p/?img_index=1 Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#144
April 12 · 34 min
The Core Exercises That Actually Moved the Needle for My Client’s Labral Tear
In this episode, I walk you through a real client story and the exact core exercises that finally helped her break through hip pain and feel confident running again. We start with her background and assessment findings, then dive into what we tried, where she got stuck, and the key shift that made the biggest difference. I also break down how I approach core training step-by-step—from sequencing and coordination to endurance, strength, and eventually more dynamic work—so you can understand what actually matters (and what doesn’t) when you’re trying to move forward after a labral tear or hip injury. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide”
#143
April 5 · 35 min
Why Strength Training Alone Won’t Fix Hip Impingement (And What Actually Will)
If you’ve been told your hip pain just comes down to needing stronger glutes, this episode will give you a different perspective. I break down why strength training alone often isn’t enough for hip impingement, labral tears, or that deep, achy front-of-hip pain so many runners feel. We’ll talk through what’s actually happening in the hip, why these issues develop over time, and the key pieces most runners are missing like mobility, movement patterns, training volume, and even daily habits. If you’ve been working hard but still feel stuck, this will help you take a more strategic approach to getting back to running with confidence. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide” Connect with me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or my webiste Interested in working with me? Book a Call Here
#142
March 29 · 40 min
How to Actually Decrease Hip Pain (Labral Tear, Impingement, Dysplasia)
If you’ve been told your hip pain is just weak glutes or core—or that you need an injection or surgery—this episode will challenge that. I’m walking you through the framework I use with women runners to navigate hip pain and get back to running with confidence. From understanding what’s going on, to adjusting training, to building strength that actually carries over—this is about giving you direction so you can stop guessing and start moving forward. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide” Connect with me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or my webiste Interested in working with me? Book a Call Here
#141
March 22 · 49 min
How to Actually Prepare for Summer Running (Even With a History of Hip Pain)
If you’ve had hip pain, it can feel like summer running just isn’t for you but that’s not the full story. In this episode, I’m breaking down how to actually prepare your body starting right now so you can run more consistently and confidently this summer. We’ll cover the 3 things that matter most: building a strong, runner specific foundation, getting honest about your current volume not what you used to do, and rebuilding confidence after injury. I’ll also walk you through how to map out the next few months so you’re not guessing your way into flare ups but instead building toward a summer of strong, enjoyable miles. Apply for the EmpowHER Hip Program Here: https://legacyrehabandperformance.com/empowher-hip-program-october-cohort Get More From Dr. Sarah aka "The Hip Doc" Free Hip Mobility Guide Free Strength Plan for Runners Free “6 Ways to Ease Hip Pain Guide” Connect with me on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or my webiste Interested in working with me? Book a Call Here

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