Chandler Scott
@chandlerscottpt.bsky.social
Find all things triathlon rehab + sustainable training | physio and coach | Former speed skater turned triathlete | Currently building http://triathlonrehab.com
My typical rehab progression with endurance athletes:
Phase 1: Isometrics (static holds)
Phase 2: Isokinetic exercises (loading with movement)
Phase 3: Plyometric movements (jumps and hops)
Sometimes athletes respond better to early movement-based loading, but this is my go-to sequence.
Phase 1: Isometrics (static holds)
Phase 2: Isokinetic exercises (loading with movement)
Phase 3: Plyometric movements (jumps and hops)
Sometimes athletes respond better to early movement-based loading, but this is my go-to sequence.
August 1, 2025 at 6:59 PM
My typical rehab progression with endurance athletes:
Phase 1: Isometrics (static holds)
Phase 2: Isokinetic exercises (loading with movement)
Phase 3: Plyometric movements (jumps and hops)
Sometimes athletes respond better to early movement-based loading, but this is my go-to sequence.
Phase 1: Isometrics (static holds)
Phase 2: Isokinetic exercises (loading with movement)
Phase 3: Plyometric movements (jumps and hops)
Sometimes athletes respond better to early movement-based loading, but this is my go-to sequence.
Solution: The isokinetic loading menu
Isokinetic = loading with movement (iso = same, kinetic = movement)
• It's your second-phase go-to after isometrics
• Bridges static holds to complex performance
• Uses simple decision tree to pick exercises
Isokinetic = loading with movement (iso = same, kinetic = movement)
• It's your second-phase go-to after isometrics
• Bridges static holds to complex performance
• Uses simple decision tree to pick exercises
July 29, 2025 at 3:00 PM
Solution: The isokinetic loading menu
Isokinetic = loading with movement (iso = same, kinetic = movement)
• It's your second-phase go-to after isometrics
• Bridges static holds to complex performance
• Uses simple decision tree to pick exercises
Isokinetic = loading with movement (iso = same, kinetic = movement)
• It's your second-phase go-to after isometrics
• Bridges static holds to complex performance
• Uses simple decision tree to pick exercises
Common loading mistake: Chasing the perfect exercise setup.
Better approach: Choose exercises that you can perform, target the area best, and use max loading you have access to.
Consistency beats perfection in rehab.
Better approach: Choose exercises that you can perform, target the area best, and use max loading you have access to.
Consistency beats perfection in rehab.
July 28, 2025 at 12:02 PM
Common loading mistake: Chasing the perfect exercise setup.
Better approach: Choose exercises that you can perform, target the area best, and use max loading you have access to.
Consistency beats perfection in rehab.
Better approach: Choose exercises that you can perform, target the area best, and use max loading you have access to.
Consistency beats perfection in rehab.
Week-by-week progression (3 runs/week):
• Week 1: 30, 30, 30 mins
• Week 2: 30, 30, 45 mins
• Week 3: 30, 45, 45 mins
• Week 4: 45, 45, 45 mins
Only progress if NO flare-ups occur. When in doubt, hold your current volume.
• Week 1: 30, 30, 30 mins
• Week 2: 30, 30, 45 mins
• Week 3: 30, 45, 45 mins
• Week 4: 45, 45, 45 mins
Only progress if NO flare-ups occur. When in doubt, hold your current volume.
July 22, 2025 at 3:04 PM
Week-by-week progression (3 runs/week):
• Week 1: 30, 30, 30 mins
• Week 2: 30, 30, 45 mins
• Week 3: 30, 45, 45 mins
• Week 4: 45, 45, 45 mins
Only progress if NO flare-ups occur. When in doubt, hold your current volume.
• Week 1: 30, 30, 30 mins
• Week 2: 30, 30, 45 mins
• Week 3: 30, 45, 45 mins
• Week 4: 45, 45, 45 mins
Only progress if NO flare-ups occur. When in doubt, hold your current volume.
The progression looks like:
• 1 min r / 2 min w
• 2 min r / 2 min w
• 3 min r / 2 min w
• 4 min r / 1 min w
• 5 min r / 1 min w
Add a minute to each run interval until you hit 9/1. After that you can usually push to a 15-20 min run with a short walk break as needed.
• 1 min r / 2 min w
• 2 min r / 2 min w
• 3 min r / 2 min w
• 4 min r / 1 min w
• 5 min r / 1 min w
Add a minute to each run interval until you hit 9/1. After that you can usually push to a 15-20 min run with a short walk break as needed.
July 22, 2025 at 3:04 PM
The progression looks like:
• 1 min r / 2 min w
• 2 min r / 2 min w
• 3 min r / 2 min w
• 4 min r / 1 min w
• 5 min r / 1 min w
Add a minute to each run interval until you hit 9/1. After that you can usually push to a 15-20 min run with a short walk break as needed.
• 1 min r / 2 min w
• 2 min r / 2 min w
• 3 min r / 2 min w
• 4 min r / 1 min w
• 5 min r / 1 min w
Add a minute to each run interval until you hit 9/1. After that you can usually push to a 15-20 min run with a short walk break as needed.
The biggest factor that sets great athletes from mediocre ones is the sustainability of their training.
They've designed a system that allows them to:
1. Stay healthy
2. Build towards big events
3. Chase non-athletic goals + pursuits
Sustainability means sticking to the basics for a long time.
They've designed a system that allows them to:
1. Stay healthy
2. Build towards big events
3. Chase non-athletic goals + pursuits
Sustainability means sticking to the basics for a long time.
July 5, 2025 at 1:03 PM
The biggest factor that sets great athletes from mediocre ones is the sustainability of their training.
They've designed a system that allows them to:
1. Stay healthy
2. Build towards big events
3. Chase non-athletic goals + pursuits
Sustainability means sticking to the basics for a long time.
They've designed a system that allows them to:
1. Stay healthy
2. Build towards big events
3. Chase non-athletic goals + pursuits
Sustainability means sticking to the basics for a long time.
Ever wondered why you keep getting injured despite following your training plan?
It comes down to your breakpoint.
Here's how I use the concept of a breakpoint guide your rehab as a triathlete:
It comes down to your breakpoint.
Here's how I use the concept of a breakpoint guide your rehab as a triathlete:
May 21, 2025 at 6:53 PM
Ever wondered why you keep getting injured despite following your training plan?
It comes down to your breakpoint.
Here's how I use the concept of a breakpoint guide your rehab as a triathlete:
It comes down to your breakpoint.
Here's how I use the concept of a breakpoint guide your rehab as a triathlete:
A simple recovery checklist for you to use as a triathlete.
If you can check every box than you're probably doing alright
If you can check every box than you're probably doing alright
April 30, 2025 at 10:03 AM
A simple recovery checklist for you to use as a triathlete.
If you can check every box than you're probably doing alright
If you can check every box than you're probably doing alright
Here are 7 things to do if you're currently struggling with hamstring pain and tightness:
April 28, 2025 at 9:58 AM
Here are 7 things to do if you're currently struggling with hamstring pain and tightness:
4 workouts I use during the rehab process for a triathlete or runner:
April 27, 2025 at 10:01 AM
4 workouts I use during the rehab process for a triathlete or runner:
Here's a simple 2x per week strength template I use with my triathletes:
April 26, 2025 at 11:03 AM
Here's a simple 2x per week strength template I use with my triathletes:
Rehab takes time
Training takes time.
Training takes time.
April 24, 2025 at 5:59 PM
Rehab takes time
Training takes time.
Training takes time.
When I am working with an athlete I like to create an complete profile:
1) subjective - their story and how they got here
2) objective - thier limits and what we need to work on
It takes more time to do both properly in the clinic.
1) subjective - their story and how they got here
2) objective - thier limits and what we need to work on
It takes more time to do both properly in the clinic.
April 24, 2025 at 9:56 AM
When I am working with an athlete I like to create an complete profile:
1) subjective - their story and how they got here
2) objective - thier limits and what we need to work on
It takes more time to do both properly in the clinic.
1) subjective - their story and how they got here
2) objective - thier limits and what we need to work on
It takes more time to do both properly in the clinic.
9 common locations of knee pain that I see in triathletes and runners.
Thinking more about the common buckets of knee pain that triathletes might experience.
Anything I missed?
Thinking more about the common buckets of knee pain that triathletes might experience.
Anything I missed?
April 23, 2025 at 5:34 PM
9 common locations of knee pain that I see in triathletes and runners.
Thinking more about the common buckets of knee pain that triathletes might experience.
Anything I missed?
Thinking more about the common buckets of knee pain that triathletes might experience.
Anything I missed?
If you can't run for longer than 20 minutes without pain.
I would suggest looking at Walk-Run intervals for rehab.
We can use them for better intensity management AND a check-in for how the injury is handling running.
Here's a progression:
I would suggest looking at Walk-Run intervals for rehab.
We can use them for better intensity management AND a check-in for how the injury is handling running.
Here's a progression:
March 24, 2025 at 2:58 PM
If you can't run for longer than 20 minutes without pain.
I would suggest looking at Walk-Run intervals for rehab.
We can use them for better intensity management AND a check-in for how the injury is handling running.
Here's a progression:
I would suggest looking at Walk-Run intervals for rehab.
We can use them for better intensity management AND a check-in for how the injury is handling running.
Here's a progression:
Every triathlete has a training tolerance line, which is how much they can handle before getting injured.
If you're frequently injured, you're probably spending too much time at the boundary and not enough time under that line.
Here are 2 ways to improve your training tolerance:
If you're frequently injured, you're probably spending too much time at the boundary and not enough time under that line.
Here are 2 ways to improve your training tolerance:
March 22, 2025 at 5:48 PM
Every triathlete has a training tolerance line, which is how much they can handle before getting injured.
If you're frequently injured, you're probably spending too much time at the boundary and not enough time under that line.
Here are 2 ways to improve your training tolerance:
If you're frequently injured, you're probably spending too much time at the boundary and not enough time under that line.
Here are 2 ways to improve your training tolerance:
If you're injured from triathlon training my first goal is to get you training as much as possible.
I have 3 criteria:
1. minimize pain
2. maximize volume
3. match duration
The M's of cross training:
I have 3 criteria:
1. minimize pain
2. maximize volume
3. match duration
The M's of cross training:
March 21, 2025 at 1:03 PM
If you're injured from triathlon training my first goal is to get you training as much as possible.
I have 3 criteria:
1. minimize pain
2. maximize volume
3. match duration
The M's of cross training:
I have 3 criteria:
1. minimize pain
2. maximize volume
3. match duration
The M's of cross training:
If you’re in a similar situation, follow this blueprint to get rid of your knee pain:
March 4, 2025 at 1:48 PM
If you’re in a similar situation, follow this blueprint to get rid of your knee pain:
His pain wasn't from running; it was the fact that his body's lack of tolerance.
Running is not bad for your knees.
Usually, you haven't given enough time to build up to running.
Running is not bad for your knees.
Usually, you haven't given enough time to build up to running.
March 4, 2025 at 1:48 PM
His pain wasn't from running; it was the fact that his body's lack of tolerance.
Running is not bad for your knees.
Usually, you haven't given enough time to build up to running.
Running is not bad for your knees.
Usually, you haven't given enough time to build up to running.
This athlete is a common one for me:
1. wants to get fit
2. signs up for a 5k
3. starts running and gets hurt
and then EITHER gives up on running OR gets help.
1. wants to get fit
2. signs up for a 5k
3. starts running and gets hurt
and then EITHER gives up on running OR gets help.
March 4, 2025 at 1:48 PM
This athlete is a common one for me:
1. wants to get fit
2. signs up for a 5k
3. starts running and gets hurt
and then EITHER gives up on running OR gets help.
1. wants to get fit
2. signs up for a 5k
3. starts running and gets hurt
and then EITHER gives up on running OR gets help.
I encouraged him to continue strength training as he builds up his run-walks.
I showed him my framework to switch it to a 2x per week plan.
Including all major movements will help achieve his motivation for learning to run and being fit enough to chase the kids.
I showed him my framework to switch it to a 2x per week plan.
Including all major movements will help achieve his motivation for learning to run and being fit enough to chase the kids.
March 4, 2025 at 1:48 PM
I encouraged him to continue strength training as he builds up his run-walks.
I showed him my framework to switch it to a 2x per week plan.
Including all major movements will help achieve his motivation for learning to run and being fit enough to chase the kids.
I showed him my framework to switch it to a 2x per week plan.
Including all major movements will help achieve his motivation for learning to run and being fit enough to chase the kids.
We discussed the importance of recovery during training.
As a new athlete, we must consider the impact of non-training stress.
This athlete is a new father, works full time, and plays hockey with friends.
If you're not aware of the overlap, it's easy to do too much.
As a new athlete, we must consider the impact of non-training stress.
This athlete is a new father, works full time, and plays hockey with friends.
If you're not aware of the overlap, it's easy to do too much.
March 4, 2025 at 1:48 PM
We discussed the importance of recovery during training.
As a new athlete, we must consider the impact of non-training stress.
This athlete is a new father, works full time, and plays hockey with friends.
If you're not aware of the overlap, it's easy to do too much.
As a new athlete, we must consider the impact of non-training stress.
This athlete is a new father, works full time, and plays hockey with friends.
If you're not aware of the overlap, it's easy to do too much.
After a few weeks, he could walk 3 x 30 mins weekly, so we started a run-walk protocol.
We started at stage 1 and jumped up a stage every 2 runs.
Each week he tolerated more running. The new progress was motivating (even if slow).
We started at stage 1 and jumped up a stage every 2 runs.
Each week he tolerated more running. The new progress was motivating (even if slow).
March 4, 2025 at 1:48 PM
After a few weeks, he could walk 3 x 30 mins weekly, so we started a run-walk protocol.
We started at stage 1 and jumped up a stage every 2 runs.
Each week he tolerated more running. The new progress was motivating (even if slow).
We started at stage 1 and jumped up a stage every 2 runs.
Each week he tolerated more running. The new progress was motivating (even if slow).
The goal was to make sure the lower body could tolerate increased mechanical loading from running.
Our starting point included the main lower body movements:
Our starting point included the main lower body movements:
March 4, 2025 at 1:48 PM
The goal was to make sure the lower body could tolerate increased mechanical loading from running.
Our starting point included the main lower body movements:
Our starting point included the main lower body movements:
We assessed everything above and below the knee joint (to get a full picture).
There were no bone-related issues (important to screen out).
And some glute weakness (likely not the cause of the pain but a simple fix).
We built a mini strength routine for the weakness:
There were no bone-related issues (important to screen out).
And some glute weakness (likely not the cause of the pain but a simple fix).
We built a mini strength routine for the weakness:
March 4, 2025 at 1:48 PM
We assessed everything above and below the knee joint (to get a full picture).
There were no bone-related issues (important to screen out).
And some glute weakness (likely not the cause of the pain but a simple fix).
We built a mini strength routine for the weakness:
There were no bone-related issues (important to screen out).
And some glute weakness (likely not the cause of the pain but a simple fix).
We built a mini strength routine for the weakness: