#276 Injury Prevention and Next-Level Running with Physiotherapist Sarah Louie

Welcome back to another empowering episode of the Nutrition and Life podcast! Today, we’re joined by the inspiring Sarah Louie, doctor of physical therapy, run coach, and women’s hip health specialist—who shares her expertise straight from experience and clinical practice. This episode is a must-listen for every woman who’s ever doubted her ability to run past 30, battled hip pain, or wanted actionable advice on longevity, injury prevention, and optimizing quality of life through running.

Join Lisa Franz and Sarah Louie for an insightful, myth-busting conversation touching on hormonal transitions, the mental health benefits of running, hip labral tears, and what truly works for women in their 30s, 40s, and 50s. Expect practical guidance, real-life stories, and plenty of encouragement to fuel your running journey and maintain a vibrant lifestyle—no matter your age or starting point!

Sit back and enjoy expert strategies, personal stories, and innovative frameworks designed to help you run pain-free and with confidence, all while staying true to your individual needs and aspirations.

Timestamp Overview:

• [00:00] – Introduction: Welcome and overview of today’s topics
• [00:30] – Breaking running myths for women 30+
• [01:40] – Sarah Louie’s background in PT and running
• [02:25] – Experiencing and treating hip pain
• [04:34] – What is a labral tear? Anatomy and causes explained
• [08:05] – Navigating hip injuries: Sarah Louie’s process
• [12:39] – Preventing re-injury and smart training post-rehab
• [16:13] – Inside the Empower Hip program and run coaching for all levels
• [18:37] – Must-do hip exercises for runners
• [22:41] – The great running shoe debate: minimalist vs. cushioned
• [25:19] – Anatomy, biomechanics & injury risk
• [27:45] – The rise of hybrid training (e.g. Hyrox) and running trends
• [30:58] – Strength training for women, menopause, and quality of life
• [34:19] – Why balance, enjoyment, and individualization matter most
• [36:39] – Episode wrap-up and how to connect with Sarah Louie

Follow Sarah Louie:

• Instagram: https://www.instagram.com/thehipdocsarah/
• Website: empowerhip.com (check for programs and resources!)

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