Episode 24

Published on:

19th Oct 2022

024 Niraj Vora & Ryan Hill - Coming Back from Injuries, Covid-19, & the Role of Sympathetic & Parasympathetic Nervous Systems in Running

Episode Summary

Niraj Vora & Ryan Hill are the Founders of The Stride Shop, a physical therapy clinic that helps runners dealing with injuries get back to training and racing strong. Having worked in various physical therapy clinics, Nirah and Ryan know that runners deserve personalized care and are here to provide that care and to help runners reach their goals. Today, Whitney engages in a rich discussion with Niraj and Ryan on the inspiration behind launching The Stride Shop, knowing the difference between a ‘niggle’ and a major injury, and injury PTSD. They discuss the role that the mind and the nervous system play in injury, as well as Covid and tips for returning to running post-Covid.

Episode Sponsor

Runner Click Pro – https://pro.runnerclick.com/

Key Takeaways

01:13 – Whitney Heins introduces today’s guests, founders of the Physical Therapy The Stride Shop Niraj Vora & Ryan Hill, who joins the show to share their athletic backgrounds and

09:51 – What inspired Niraj and Ryan to launch The Stride Shop

12:30 – ‘Eureka’ moments

16:07 – Understanding the difference between a ‘niggle’ and a major injury

19:12 – When a runner should consider seeing a physical therapist (PT) and the science behind neuropain

24:35 – The roles of the sympathetic and parasympathetic nervous systems

28:35 – Injury PTSD

31:40 – Returning to running after Covid, including advice and best practices

44:52 – What’s next for Niraj & Ryan

47:49 – Whitney thanks Niraj & Ryan for taking the time to join the show and lets listeners know where they can learn more about The Stride Shop

Tweetable Quotes

“I think that we both have a passion for treating this population. And there’s also just a lack of proper care for this population. I think, generally speaking, if a runner goes to see somebody they aren’t really talking to somebody who knows what it’s like to go run an eighteen mile run on a Sunday morning.” (10:03) (Niraj)

“If you’re able to train without making the situation worse, there may be a fairly straightforward solution that can keep you training and address whats going on. But if you wait four or five months and have carried that pain and that injury for that long, it becomes a little bit harder a lot of times to treat that. So, I would say sooner is better. I know that goes against a lot of human nature, especially runners who just want to keep going.” (19:38) (Niraj)

“I do a lot of deep breathing exercises as a preparatory for exercising or running for my patients just to tap into that rest and rejuvenation recovery system. So, the more that we can send that signal - activate an area, send a signal to the brain that this is a non threat, start to carve that pathway - the better.” (23:28) (Ryan)

“The more than we can tap into the parasympathetic system when it comes to chronic injuries, the better that recovery is going to be.” (24:59) (Ryan)

“I will say that this probably is one of the most important situations to proceed slowly. When it comes to pain and nervous system, I always tell people that basically you have a cup, and that cup is how much stress that your body can take. And so, it doesn’t mean that it’s only physical stress. When you have Covid or an illness, there are mental stressors that go along with it.” (35:19) (Niraj)

“I think sometimes healthcare professions - ourselves included - maybe miss the mark when we talk about aqua jogging or cycling as the best forms of cross-training for runners. I’m not on that train anymore.” (43:53)

Resources Mentioned

Whitney’s LinkedIn – https://www.linkedin.com/in/whitney-heins-02ba3b5

The Mother Runners Club – https://www.themotherrunners.com/

Ryan’s LinkedIn – https://www.linkedin.com/in/ryan-hill-pt-dpt-ocs-09565476/

The Stride Shop – https://thestrideshop.com/

The Stride Shop Facebook – https://www.facebook.com/thestrideshop

The Stride Shop Instagram – https://www.instagram.com/thestrideshop/

The Stride Shop YouTube Channel -


The Stride Shop Email – thestrideshop@gmail.com


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About the Podcast

The Passionate Runner
Running has so many benefits for the mind, body, & soul. But it can be SO hard to keep going because, let’s face it, RUNNING IS HARD!

Join lifelong runner, running coach, and mother of two, Whitney Heins, as she talks with experts in areas such as nutrition, training and physical therapy to share their insider knowledge so you can run your best & BE your best in the time that you have.

If you’re an avid runner, we’re here to help you understand the science, simplify the complicated and remove hurdles so that your next run is not only fun and fulfilling, but fuels you with passion and purpose.