Restoring Human Movement: Recent Episodes

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When navigating knee, hip, or heel pain as a runner or hiker, your upper body is probably the last place you look. In this episode, host Sebastian Gonzales covers the pressing pattern—the final foundational piece of our upper-body resistance training series.

We move past basic mirror-muscles and unpack how pushing patterns are the true cornerstone of a highly functioning core. Discover the biomechanics of the Anterior Oblique Sling—the crisscross highway of muscle moving from your right shoulder to your left hip (and vice versa)—and learn how it stabilizes your pelvis, unloads your lower body, and prevents common endurance flare-ups like adductor strains and sports hernias.

Sebastian breaks down how to choose the right pressing angles for your anatomy, utilizing functional modifications like the half-kneeling "soft lumbar lock" to protect your back and eliminate joint irritation while building compound strength.

Listen to learn:

• Why building maximum capacity in your appendages prevents compensatory overload in your spine and knees.
• The relationship between overhead extension, excessive back arching, and silent lumbar nerve referrals.
• How to use a "soft lumbar lock" in a half-kneeling position to enforce spinal neutral under load.
• Modifying your line of drive: Comparing floor presses, incline variants, and standing cable configurations.
• Speed vs. Strength: How to manipulate velocity with lighter loads to turn a press into an athletic power movement.

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Why are structural running and hiking limitations rarely just a lower-body problem? In this continuation of our athletic strength series, host Sebastian Gonzales dives deep into the anatomy of the upper body and introduces a crucial structural link: the pull pattern. If you've been ignoring your upper back or find yourself with a completely frozen arm drive on steep mountain descents, you are forcing your lower body and spine to absorb unnecessary rotational stress.

We move past traditional bodybuilding concepts and look directly at integrated human movement. You'll learn about the Lat-Glute Sling (or posterior sling)—the diagonal highway of muscle connecting your back to your opposite glute and IT band—and why a strong upper back provides a mandatory baseline for pelvic control and hip extension. Sebastian also demystifies how to find your ideal elbow alignment using a simple clinical concept called the Power Slot, ensuring your rows, pulls, and suspension movements protect your joints while maximizing neural drive.

Listen to learn:

• Why building strong appendages actively spares your spine from compensation and fatigue over long mileage.
• The relationship between lack of arm drive, restricted hip extension, and referred lumbar spine pain.
• How to automatically find your strongest shoulder positioning using the "Power Slot" rule.
• Modifying your lines of drive: Comparing horizontal barbell rows, single-arm dumbbell setups, and vertical lat pulls.
• The science of "Retention": How to utilize sticky external cues so your structural changes last between clinic visits.

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Guest Coach Jason Fitzgerald - Strength Running Podcast strengthrunning.com/strength/ for strength content

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Dr. Mandy Riehl (Wainfan) DC (00:02) All right, welcome back listeners. This is Dr. Mandy Wayne Fan, now Dr. Mandy Real, for those who have heard my name before. thank you for joining the Movement Movement. Today we have a very special guest. This is Jason Fitzgerald, coach, strength training extraordinaire in the running field. So Jason, for those who don't know you, give us a little bit about yourself.

Jason Fitzgerald (00:22) Well, thanks, Mandy. yeah, Jason Fitzgerald. I've been running for good lord, twenty seven years now, which which kind of ages me a little bit. I think I'm pushing twenty-eight years in in as a runner myself. I've been coaching since two thousand and ten and I also host the Strength Running podcast. yeah, I really just try to help runners achieve their potential and get their performances where they want them to be.

Jason Fitzgerald (00:50) which is often not where they are, but hopefully through conversations like this we can help get runners over that hump and get them to where they want to be.

Dr. Mandy Riehl (Wainfan) DC (01:00) Totally. Yeah. For for those of you out there who found our podcast through kind of trying to run through an injury, fix an injury, this information today will be a really good bridge from, okay, I'm kind of sorting through the injury now what? How do I stay out of that? Of course, but what can strength training build for me apart from just, you know, fixing my foot pain, for example. so before we get started here,

Dr. Mandy Riehl (Wainfan) DC (01:28) We're gonna have a pretty general focus. So there's gonna be a lot of information in here. So I would recommend not skipping around too much because we may be referencing things that we talked about earlier in the podcast. So stick around through it all. We'll have a great little takeaways at the end of the show. but we're gonna go over a ton of fun stuff today.

Jason Fitzgerald (01:49) Well, Mandy, I I also want to say not only am I excited, I'm a little bit jealous that you probably have a bigger Monstera behind you than I do.

Dr. Mandy Riehl (Wainfan) DC (01:59) It's it's taken some punishment over the years, but it's it's doing okay. It's about the size of covering up my maps, so I'm not gonna know what to do at that point.

Jason Fitzgerald (02:10) Yeah, my mine is pushing seven or eight years old and it's also taking a little bit of abuse. It's not in the the best position right now, but you know, that that that's what you're gonna have to deal with when you're dealing with a jungle vine in your office.

Dr. Mandy Riehl (Wainfan) DC (02:23) Right,

Dr. Mandy Riehl (Wainfan) DC (02:24) right, yeah. It's my only couple plants in here that haven't died yet with my little window. So well

Jason Fitzgerald (02:30) Yeah.

Dr. Mandy Riehl (Wainfan) DC (02:30) cool. So so Jason, you're in the strength training world. you are deep, deep in the strength training world for runners. as you mentioned earlier too, if you have not checked out the strength running program podcast, go ahead and check that out after the episode. It's fantastic. but Jason, how did you come to realizing that strength is important?

Jason Fitzgerald (02:53) Well, I came to it through a lot of trial and error. it was because I was hurt all the time. You know, it really stemmed from

Dr. Mandy Riehl (Wainfan) DC (02:59) Mm-hmm.

Jason Fitzgerald (03:00) my personal journey as a runner. You know, before I was a coach, you know, I I ran cross-country, indoor and outdoor track throughout high school and again at the collegiate level. And I I was a very injury prone runner, you know, with Achilles tendinopathy and plantar fasciitis and you know, all kinds of different strains and SI joint problems and

Jason Fitzgerald (03:22) IT band syndrome. I mean, you name it, I've probably had the injury. And it wasn't until my first marathon, I ran the New York City marathon. And I realized afterward when I had started to, you know, try to return to running again after about a week off. And I I felt terrible. And pretty soon I developed a case of ITBS that laid me out for about six months. And I had to go to four physical therapists. And I was just seeing all these different people and and

Jason Fitzgerald (03:53) Trying to leave no stone unturned on how to get past this injury. But then more importantly, not only just get healthy, but what do I do with my training after I get healthy so that I don't have to waste another six months sitting on my couch watching reruns of house because I

Dr. Mandy Riehl (Wainfan) DC (04:09) Yeah.

Jason Fitzgerald (04:10) I'm just bored. I really just like to run and I want to get back out there and keep training. So it was a little bit of a process, you know, like I think at the very beginning of of that whole journey for me,

Jason Fitzgerald (04:22) I started, you know, incorporating certain body weight, strength exercises, much more mobility work, doing some, you know, band work, medicine ball work, things like that, very running specific, so that I could, you know, get strong in a way that runners care about and that would actually help me stay healthy. and now that's evolved a little bit. You know, I still do a lot of that kind of work and I still prescribe it for my athletes as well that I coach and that I work with, but I'm also fully.

Jason Fitzgerald (04:52) in recognition of how valuable weightlifting is in a gym. And yes, it's great for kind of building more durability, more resilience to injury, but in regards to your running economy and your performance and your body composition and all the other lovely things that we love about weightlifting, you know, there's a lot to love about it. And, you know, if you're any kind of performance oriented runner,

Jason Fitzgerald (05:17) Which doesn't mean that you're a professional or anything. It just means that, you know, you have some goals. You want to run a certain distance. You want to break a certain time in, you know, a given distance. We have to start thinking much more strategically about your training. And I think strength training is so important. I don't even really call it cross-training. You know, it's just

Dr. Mandy Riehl (Wainfan) DC (05:35) Mm-hmm.

Jason Fitzgerald (05:36) part of the training process that

Dr. Mandy Riehl (Wainfan) DC (05:38) Yes.

Jason Fitzgerald (05:38) runners need to really achieve their best. So it it was a it was a very big journey for me, you know, at the beginning. I didn't even

Jason Fitzgerald (05:46) lift at all. I didn't do any strength work. I didn't think it was necessary. You know, I I really was just 18 years old and could get away with a lot of, you know, poor exactly.

Dr. Mandy Riehl (Wainfan) DC (05:53) Right. You made a rubber.

Jason Fitzgerald (05:56) You know, I could just go to sleep at night and then any problem I was dealing with would be gone by morning. You know, to be 18 again.

Dr. Mandy Riehl (Wainfan) DC (06:00) Right, right. Right.

Jason Fitzgerald (06:03) So I think my youth masked a lot of the training errors I was making at the time. And now that I'm 42 years old, I really have to be thinking a lot more strategically about

Jason Fitzgerald (06:15) How I'm structuring my training. And, you know, coming from that college cross-country and track background, it has been very eye-opening coaching adult recreational runners over the last 16 years because, you know, they don't have the same kind of movement fluency that a lot of college athletes have. And so we've got to build a lot of that into the training program so that number one, they just feel much better on a day-to-day

Dr. Mandy Riehl (Wainfan) DC (06:42) Mm-hmm.

Jason Fitzgerald (06:42) basis, but also.

Jason Fitzgerald (06:44) They're building that resilience into the program. They're they're getting the results that they're looking for. They're getting injured less. They're staying healthy for longer. So, you know, I I'm I'm now someone who is such a big proponent of strength training. Now, look, that doesn't mean I love it. I'd rather be out there running a couple more miles. I mean, you know,

Dr. Mandy Riehl (Wainfan) DC (07:00) Right. Right, right.

Jason Fitzgerald (07:02) I'll raise my hand. I'm a pure runner through and through.

Dr. Mandy Riehl (Wainfan) DC (07:04) Totally. Same.

Jason Fitzgerald (07:06) I don't like being in the weight room, but I understand that it allows me to do what I love to do. And so now I make it a priority.

Dr. Mandy Riehl (Wainfan) DC (07:14) Yeah, it's like going and, you know, buying shoes. It's not I don't have a passion for shopping, but I need shoes, so I will go get shoes. But I know what you mean about the literacy. So just on the side for fun, I I coach high school cross country and having them in the weight room once a week. You know, they're like fourteen year old kids, just the you know, the kids who've been returning and doing all the other maxing out their mileage and all that. but you know, getting them in a on a hex bar

Dr. Mandy Riehl (Wainfan) DC (07:42) for the first time ever and they're they're growing, they barely know where their limbs are. It's it's a it's a very different coaching experience than say my patients who I'm transitioning out of care that have been lifting for twenty years already. It's a a different type of education and a different type of like coaching queuing situation.

Jason Fitzgerald (08:01) Yeah, I think it's really it's always really interesting looking at different types of people in the weight room. And and I'll never forget a conversation I had with a USA weightlifting national coach who was talking about why runners should be lifting weights. And he said, Yes, look, the weight is important, but a lot of what we're doing is simply a movement practice. You

Dr. Mandy Riehl (Wainfan) DC (08:22) Yes.

Jason Fitzgerald (08:22) know, we're we're we're working through bigger ranges of motion, different ranges of motion than we would typically get.

Jason Fitzgerald (08:30) if we were only doing our run training. And, you know, for the adult who sits at a desk for eight hours a day, or, you know, who isn't going to the playground and doing all kinds of, you know, weird and wacky movements with their toddlers all the time, like you've got to build in some of this movement practice into your program. And so, you know, when you get your 40, 50, 60 year old client in in the weight room, you're probably going to notice that their limbs aren't all over the place. They,

Dr. Mandy Riehl (Wainfan) DC (08:58) Right.

Jason Fitzgerald (08:58) they

Jason Fitzgerald (08:59) really aren't going anywhere. You know, they they

Dr. Mandy Riehl (Wainfan) DC (09:00) Right.

Jason Fitzgerald (09:01) they're not moving quite well at all. And so that's that's a big glaring red flag in my mind that we just need to do more of this. We need

Dr. Mandy Riehl (Wainfan) DC (09:08) Mm-hmm.

Jason Fitzgerald (09:08) to get good at it. It's like someone who, you know, can barely run a mile without stopping. It's like, well, maybe we just need to do more aerobic development.

Dr. Mandy Riehl (Wainfan) DC (09:18) Totally. Yeah, I I see it with my patients too. I don't know if you're familiar with attractor state models much, but for trying to change something biomechanically, part of the idea instead of just thinking this is perhaps controversial, so instead of just thinking, you know, run on your forefoot, increase cadence, that stuff can be useful. but if you're trying to change it for say a fifty mile race, you're gonna forget at some point those cues.

Dr. Mandy Riehl (Wainfan) DC (09:48) If you're throwing up at an aid station and then trying to trot out of it, you're not gonna be thinking about like, okay, swing my arms. so part of the way that you can hack that, so to speak, is through attractor state models, which essentially says pattern a movement, load it, and then it'll stick better because you're overloading it, you're demanding more of that movement than you will in your sport. That means that it'll kind of settle into your body.

Dr. Mandy Riehl (Wainfan) DC (10:16) more naturally than if you were to just think about a form change. But you have to have the load. You have to have strength training with it. So super on board with everything you just said.

Jason Fitzgerald (10:25) I'm not sure if that was controversial. I've I've been saying some version of that

Dr. Mandy Riehl (Wainfan) DC (10:27) Okay.

Jason Fitzgerald (10:29) for years. I I think Dr. Mandy probably put that in just a smarter way than I would have said it. But yeah, I'm I'm such a firm believer in that. Like if you want to improve your running form, if you want to get more economical, sure, some cues can be generally helpful, but the best way to do that is to do the things in training that help you improve your form, you know, and and there's very varied things like.

Jason Fitzgerald (10:55) You could do hill strides or hill sprints. That's really good for your running economy and your in your overall form. So is just running a lot, you know, just practice

Dr. Mandy Riehl (Wainfan) DC (11:02) Mm-hmm.

Jason Fitzgerald (11:03) running it, you know, at easy efforts. And, you know, heavier weightlifting is also a really wonderful way of building that kind of intra and intra muscle coordination that's really important when you want to get good running economy, which is probably the number one benefit of lifting for runners, is that.

Dr. Mandy Riehl (Wainfan) DC (11:21) Yes.

Jason Fitzgerald (11:22) You know, you just become a lot more economical at going from point A to point B.

Dr. Mandy Riehl (Wainfan) DC (11:27) Mm-hmm. Yeah, for distance running, it's your body takes the path of least resistance. That is running economy, so to speak. It's how little energy can I spend in order to move forward in a running fashion. and there's, you know, you can get really in the weeds in the science of it, as you obviously know. But for most people it's hey, I want to run a longer race or I want to run faster with the same amount of energy, right? You're trying to not have any gas left in the tank by the finish line.

Dr. Mandy Riehl (Wainfan) DC (11:56) How can I get faster? Well, you get more efficient. And so yes, training more, but having your running economy improve is like a it's a total game changer, right? So for people who are just starting to get into running, obviously both Jason and I are proponents of strength training, but getting more training in in general helps as long as you're doing it wisely. And for those of you who have been in the game for a long time and you feel like you've plateaued and you know you have more there, but you can't access it.

Dr. Mandy Riehl (Wainfan) DC (12:26) That's really where strength training can come in and give you an extra edge if you haven't done it before.

Jason Fitzgerald (12:31) Yeah, for sure. And and I I I especially think that it's probably more important for the longer distances. So if you're a trail runner and you're getting into fifty Ks or you're doing some of the longer ultra marathons, you know, the longer event is, the more important running economy becomes. You know, if if you want to become the next Josh Kerr and, you know, run a three forty-one mile, well, you

Dr. Mandy Riehl (Wainfan) DC (12:53) Crazy.

Jason Fitzgerald (12:54) know, you could you could almost

Jason Fitzgerald (12:57) Focus on like your your VO2 max and some of the other metrics of performance and and kind of gut your way through a fast mile. But when those inefficiencies are magnified for, you know, a hundred times the distance in a hundred mile ultramarathon, you know, you're really going to kind of see those weak links really be exposed. So yeah, I mean, for especially for for injury prone runners, for those runners who you want to become more durable.

Jason Fitzgerald (13:26) and and build some resilience for those long races. I think it's a no brainer.

Dr. Mandy Riehl (Wainfan) DC (13:30) Totally. Yeah, on that note too, so like I mentioned, a lot of people might be listening from a place of either currently having an injury or recovering from one. what's your philosophy on getting into strength training or continuing strength training when there is an injury going on concurrently?

Jason Fitzgerald (13:48) I I think you have to let pain be your guide. You know, I'm I'm a big believer in just because you're injured doesn't mean that the training has to stop. You

Dr. Mandy Riehl (Wainfan) DC (13:56) Mm-hmm.

Jason Fitzgerald (13:56) just have to train a little bit differently. So may even if you can't run at all, can you do some cycling? Can you get in the pool and do some aqua jogging or pool running? and that'll that'll do a lot at at maintaining your aerobic fitness, you know, and and one of the problems that runners often have when they're injured is that they do do a lot of that cross training.

Dr. Mandy Riehl (Wainfan) DC (14:17) Mm-hmm.

Jason Fitzgerald (14:17) And and they

Jason Fitzgerald (14:18) keep their aerobic system very topped up. They're still, you know, very fit, but they're just not used to any of the pounding of running because you know they're on a bike or they're in the pool. And so what happens is they come back to running, say, one, two, three weeks later, and they go do a long run or they do a hard workout, or they do two hard workouts and a long run in a single week. And because they just haven't been running for the last like 16 days or whatever it might have been.

Jason Fitzgerald (14:46) Their body is so unaccustomed to the impact forces of running that they end up with some new injury or some new little niggle that kind of pops up. So strength training can kind of help, you know, keep your muscles' ability to withstand some of those impact forces when you get back to your run training after, you know, you're healthy and your PT has cleared you to start running again. and it also is just as really good at kind of, you know, toughening up.

Jason Fitzgerald (15:14) those those connective tissues and making your joints a little bit more durable as well. So if you're injured, I I almost think it's the best time to start strength training, you know, unless

Dr. Mandy Riehl (Wainfan) DC (15:24) Definitely.

Jason Fitzgerald (15:24) there's obviously, you know, clear pain that is preventing you from doing a particular movement or or lifting, you know, a lot of weight or whatever the exercise might be. You know, so of course let pain be your guide. But, you know, when you're injured, it is often the time to start a new

Jason Fitzgerald (15:43) healthier habit, you know, to

Dr. Mandy Riehl (Wainfan) DC (15:44) Mm-hmm.

Jason Fitzgerald (15:44) kind of revamp your training in a little bit so that the next injury isn't as severe as this current one, or or you can sidestep the next injury. And so if you're someone who hasn't been strength training at all, and then you get this this injury and you can't run for a little while, this to me is like the perfect time to start strength training. As long as you know it's not causing any additional problems, you now have the time in your schedule. You're not running

Jason Fitzgerald (16:10) to to focus on that, to make it a habit so that when you do start running again, you know, you can kind of maintain that habit over time.

Dr. Mandy Riehl (Wainfan) DC (16:17) Totally. Yeah. And it's amazing what you can do modification wise. Instead of saying like I get a lot of nerve mediated pain injury folks who maybe they think they had planar fasciitis that's there for five years. It turns out it's nerve mediated, that sort of thing. So there's for me and my patient population, there's a lot of fear around deadlifting, for example. and it's like I'm not gonna deadlift, something's gonna explode. I've had problems in the past. It's like, well, okay. A deadlift is a hinge. They're usually talking

Dr. Mandy Riehl (Wainfan) DC (16:46) traditional deadlift barbell or hex bar. deadlifting it's a hinge. What other hinges can we do that are not problematic? How can we load that up? How can we make that a stimulus without doing the exact thing that was causing your injury? And then when we're feeling better, obviously we work that back in. But there's so much variability and creativity and strength training. It really doesn't have to just be you must be on a barbell to do deadlifts. You must be doing back squats. There's

Dr. Mandy Riehl (Wainfan) DC (17:16) There's lots of stuff out there that's kind of in my opinion, clickbaity. But there's a whole lot more that you can do to create stimulus rather than just those straight traditional lifts.

Jason Fitzgerald (17:30) Yeah, this is why I I I kind of love lifting from like an academic perspective because it's so similar to running. You know, you you're it's a very pure endeavor. You're just trying to get stronger. It's like running,

Dr. Mandy Riehl (Wainfan) DC (17:41) Mm-hmm.

Jason Fitzgerald (17:42) you're just trying to get faster. And, you know, there's almost an infinite number of ways to modify any running workout or really any strength training workout, you know, by manipulating the exercise, the number of repetitions, the recovery.

Jason Fitzgerald (17:59) you know, the load that that you're actually putting on yourself. You know, so I always like to say, like, look, if plan A doesn't work, have a plan B and a plan C D E F G so that, you know, ultimately at the end of the day, you can still do something because almost always something is better than nothing. And I also think it's a wonderful opportunity to, you know, go see a physical therapist or a strength coach or or hire a running coach. And it doesn't have to be like,

Jason Fitzgerald (18:27) For the next six to twelve months or something

Dr. Mandy Riehl (Wainfan) DC (18:30) Right.

Jason Fitzgerald (18:30) very long term. You know, you you could hire a trainer at a gym just to show you a couple exercise variations. And so maybe

Dr. Mandy Riehl (Wainfan) DC (18:39) Mm-hmm.

Jason Fitzgerald (18:39) you only get one or two training sessions with a trainer, or you only go to see a PT a couple of times, or you hire a running coach for like a month. Even these very small investments, it's just enough to learn so that you can then apply it to your own training and you can, you know, have that knowledge forever.

Dr. Mandy Riehl (Wainfan) DC (18:57) Totally. Yeah. I I I tell my patients I'm like, my goal is to not see you again unless I run into you at a race. And so Yeah, yeah,

Jason Fitzgerald (19:06) I tell my clients I want you to fire me eventually.

Dr. Mandy Riehl (Wainfan) DC (19:09) exactly. Right. I'm like, well, maybe that's not a great business waddle, but it you know, the the ethos is the same. You should be creating autonomy. You should be go doing what you wanna do and it's probably not sitting in my office or on my telehealth call and talking to me, right?

Dr. Mandy Riehl (Wainfan) DC (19:26) But I'm curious, Jason, I'm sure you've done a ton of internet research on stuff, just keeping up on research. have you seen anything without getting yourself in trouble? Have you seen anything that just feels ridiculous but has gotten really popular?

Jason Fitzgerald (19:41) boy, you you're you are trying to get me in trouble, aren't you?

Dr. Mandy Riehl (Wainfan) DC (19:42) I'm gonna get emails. I'll I'll

Dr. Mandy Riehl (Wainfan) DC (19:46) hedge the emails for ya.

Jason Fitzgerald (19:48) Yeah, I mean like I I think I think there's a lot of ways that runners go about strength training that I think are sometimes counterproductive, sometimes just less productive than what an ideal kind of program might look like. I I think one of the I think two of the biggest misconceptions that I always cringe a little bit when I see runners doing this is they're in the gym and they're they're basically lifting for endurance.

Jason Fitzgerald (20:16) Because we're endurance

Dr. Mandy Riehl (Wainfan) DC (20:17) Yes.

Jason Fitzgerald (20:17) runners, right? So we go into the gym and we're like, well, I want more endurance. It's it's very logical. And so you're doing squats, you're doing maybe deadlifts or whatever the exercise might be, and you're doing like four or five sets of 20 repetitions. You're doing very high reps of fairly low weight. And the idea is, you know, muscular endurance. But the problem is we get so much endurance of stimulus from our running.

Jason Fitzgerald (20:45) We don't really have to worry about that in the weight room. Those are not our goals in the weight room. You know, we need to be developing power. We need to actually be getting stronger. we need to be developing, you know, a little bit of that kind of, you know, fast twitch responsiveness that you

Dr. Mandy Riehl (Wainfan) DC (21:02) Mm-hmm.

Jason Fitzgerald (21:03) get from, you know, something like a plyometric exercise or or even a more explosive Olympic lift or something like that.

Jason Fitzgerald (21:11) So those are the the real main goals that runners have in the weight room. You know, it's power, it's strength, you know, obviously it's movement patterns and coordination, but it's not endurance. And so when I see runners do that, I go, you know, first of all, something's better than nothing. I'm glad you're in the gym. I'm glad you're

Dr. Mandy Riehl (Wainfan) DC (21:29) Mm-hmm.

Jason Fitzgerald (21:29) doing something. You're building the habit. But also, man, we're we're we're we're wasting 80% of our time in here. You know, our time would be much better spent doing

Jason Fitzgerald (21:40) heavier lifts for much less time. And you know, the good news is that, you know, you don't have to be in the gym for like 75, 90 minutes.

Dr. Mandy Riehl (Wainfan) DC (21:49) Yeah, yeah.

Jason Fitzgerald (21:50) The great thing about running is that, you know, most of your time is going to be spent running. You could do a lot of damage on two 30 to 45 minute sessions a week in the gym. So that's probably the the number one thing that I see that makes me, you know, kind of scratch my head a little bit.

Dr. Mandy Riehl (Wainfan) DC (22:06) Mm-hmm.

Jason Fitzgerald (22:07) the other thing that tends to be very common among runners is

Jason Fitzgerald (22:10) They use strength training for social time. So they'll go to the gym and they'll take the shred class, or they love their body bump, body pump class over here. And you know, this is a similar but different problem. Not only do we not need to really work on endurance by doing very high reps of things, we also don't need to do things with very short rest and in like a circuit so that we're breathing really heavy, we're we're out of breath. There's literally like a

Jason Fitzgerald (22:39) Cardiovascular component to the strength training. you know, it's a metabolic type of a workout. This is similar to endurance. We get enough of that when when we're we're running. so again, I kind of see it as like, you know, a very fun waste of time. But if you're

Dr. Mandy Riehl (Wainfan) DC (22:56) Yeah. Yeah.

Jason Fitzgerald (22:58) gonna waste time, you might as well have a great time doing it. But if your goal is performance, if your goal is to build as much injury injury resilience as you want to,

Jason Fitzgerald (23:09) To build as much power or strength into your strength training program, there's better ways of doing it than taking all these kind of random classes, you know, or lifting for endurance. the other major issue with all those classes is that it doesn't really leave enough opportunity for progressive overload. So you're you're frequently doing very different things in these classes. And it's sort of like if you had a different mileage level every week.

Jason Fitzgerald (23:37) There's good in consistency in a little bit of repetition in doing a little bit more than what you've done previously. That could be more weight, more miles, a longer workout. There's a lot of different ways of manipulating these variables, but you do need some element of progressive overload if you want to become a better athlete. And classes just aren't really an efficient way of doing that.

Dr. Mandy Riehl (Wainfan) DC (24:01) Totally. Yeah, for for our total newbies on the podcast, can you explain in just simple terms what progressive overload means?

Jason Fitzgerald (24:10) Yeah, progressive overload means that you progressively have to give yourself a little bit more of a harder training stimulus over time. So when you first start running, you might be running 15 or 20 miles a week, and that feels somewhat challenging. Well, fast forward a year and you're training for a 10K, you might be running 30 miles a week. Fast forward two years, you might be running 45 miles a week. And so over time,

Jason Fitzgerald (24:38) you you've got to progressively overload your system with more stress so that you can adapt to that stress, get stronger, gain more endurance, and ult ultimately become a better runner. in the weight room, that usually means more weight, but it can also just mean a little bit more consistency over time. It can mean a slightly longer workout over time. It it's not always more, more, more. We can be more strategic about it, but

Jason Fitzgerald (25:06) Generally speaking, overload does usually mean more of something.

Dr. Mandy Riehl (Wainfan) DC (25:10) Yeah. Yeah. And, you know, on that note too, you don't adapt to anything unless you recover from it. Right. You don't get stronger on the day that you go lift. You get stronger in the weeks afterwards as your body does all these processes to create muscle hypertrophy and all the good things we we like. but with progressive overload, for those who have done some research on it and are like, All right, I'm super motivated, we're gonna do it right now, there does have to be a time scale.

Dr. Mandy Riehl (Wainfan) DC (25:39) So this is where a coach comes in really handy. They will either push you if you're, you know, still hanging out on the ten bound dumbbells for a for an RDL. and they can also help rein it in to make sure that you're not totally overloading yourself. Progressive overload is a it's an envelope where if you're within that and starting to push it a little bit, you're doing great. If you're totally like, all right, I went from a hundred pound deadlift to like two fifty in four weeks.

Dr. Mandy Riehl (Wainfan) DC (26:08) Maybe you'll get away with that for a little bit. but but not for long. I'm sure you saw that running wise in the N C double A.

Jason Fitzgerald (26:16) Yeah, I mean it's it's really easy as a runner just to go, well, I ran 50 miles last week. I'm gonna run 55 miles next week, and then 60, and then 65, and then you're hurt. Yeah, this draw graph

Dr. Mandy Riehl (Wainfan) DC (26:26) Yes. Yep. And the beautiful Stravagraph and yeah.

Jason Fitzgerald (26:31) looks beautiful. But I mean, look, overload has to happen progressively. I think a lot of people forget that really important modifier at the beginning there. It's not just overload, it's progressive overload. And that does mean.

Jason Fitzgerald (26:45) Gradually, methodically. It it's it happens progressively. It doesn't happen all at once. It's not sudden overload. You know, I kind of cringe at a lot of these YouTuber influencers who like run marathons with no preparation. Like, my goodness. Yeah, that's that's just that's just dumb overload.

Dr. Mandy Riehl (Wainfan) DC (26:58) God, yes. You're gonna end up in the ER first off. If you like your kidneys, don't do that. Yeah, yeah, that's you

Dr. Mandy Riehl (Wainfan) DC (27:07) know no progressive about that. That's just overload.

Jason Fitzgerald (27:11) Yeah. And I I I think it's such a strong stimulus that like like you were saying about recovery, it's hard to recover from something that you never should be recovering from in the first place. So

Dr. Mandy Riehl (Wainfan) DC (27:22) Yes.

Jason Fitzgerald (27:22) that's a really good kind of idea about recovery and overload, is that you should never be giving yourself so much training that, you know, you've got to go into this like recovery, you know, black box and

Dr. Mandy Riehl (Wainfan) DC (27:37) Cave.

Jason Fitzgerald (27:38) Get on the foam roller and use your compression boots and sleep for 10 hours for a week and use every electrolyte product that exists. And you know, like recovery kind of happens by itself. You know, get your sleep, stay hydrated. It's a natural process. Just make sure that, you know, if your coach told you to run 10 miles, you run about 10. You don't run 12 or 14 or 15, because, you know, that's where.

Jason Fitzgerald (28:03) you're trying to recover from something that you were never really prepared to do in the first place.

Dr. Mandy Riehl (Wainfan) DC (28:08) Totally. Yeah, there's there's a trap in that, ooh, I felt really good through ten miles. I know I can do more. Like that's great. I want you to do more on the days that we're targeting. So there will be days if you're racing or you want to do an all out effort that yeah, you can feel really good through ten miles. And if your goal is to run a half marathon, awesome. You got three point one miles to go, go empty the tank. Now the the trap is on your say weekly long run.

Dr. Mandy Riehl (Wainfan) DC (28:38) If you're doing 10 miles, you feel great. It's really tempting to be like, okay, I'm gonna go further. Every now and again, totally. It's the joy of the sport. Absolutely do it within reason. Listen to your coach. If you can wiggle room a little, awesome. If you are really, really, really focusing on performance that may not be as warranted depends on your goal in the sport. But, you know, doing the trap of like the endorphins are flowing, I got my runners high, all of that, and then just

Dr. Mandy Riehl (Wainfan) DC (29:08) doing an all out effort on a day that you're not prepared for it and tapered for it and all that. It that's how you end up in my office. We don't we don't want that. Okay.

Jason Fitzgerald (29:17) You know where I actually like to be a little bit more aggressive with overload is with cross-training because the injury

Dr. Mandy Riehl (Wainfan) DC (29:20) Hm. Yes.

Jason Fitzgerald (29:23) risk is is so much lower. And so I'll do something like where I'll have my runners do a long run on a Saturday. And then on Sunday, you know, they might wake up, they'll do a short, easy run, and then they might do a a weight training session. And the magic comes later on in the day. Now, this is for your runners who really care about performance. They they want to improve.

Jason Fitzgerald (29:46) They want to be aggressive with their performance. They're looking for aggressive overload. I like,

Dr. Mandy Riehl (Wainfan) DC (29:50) Yes.

Jason Fitzgerald (29:51) I like a cycling or pool running session in the afternoon for 90 minutes or two hours. And it's almost like you're simulating back-to-back long runs. So you're getting this an enormous aerobic stimulus on the weekend, but in a way that doesn't have the same injury risk, you know, I I would I'd be very confident in saying that.

Jason Fitzgerald (30:13) Most runners are not going to get hurt if they do a 90 minute bike ride every Sunday after a long run, you know, as long as they're not trying to keep up with, you know, the Tour de France riders or anything. Like just keep it

Dr. Mandy Riehl (Wainfan) DC (30:23) Right.

Jason Fitzgerald (30:24) a zone two, you know, type of effort. But that's where you can be really aggressive. You know, you don't have to go 40 minutes and then 45 minutes. I mean, you can kind of start with an hour bike ride and within a week or two, you're up to 90 minutes and then you're up to two hours. And then you can just ride for two hours, keeping your heart rate in that zone two effort.

Jason Fitzgerald (30:43) And it's a wonderful way of giving yourself, you know, hours and hours of more aerobic development without the injury risk. And the the volume of it is somewhat aggressive compared to what you can do with running.

Dr. Mandy Riehl (Wainfan) DC (30:55) Yeah.

Dr. Mandy Riehl (Wainfan) DC (30:56) Yeah. I'm I'm sure a lot of us have friends doing triathlons or getting into cycling. I have a good friend who does duathlon, which is essentially it's a triathlon without the swimming. So he came as a runner. Right.

Jason Fitzgerald (31:07) That's my kind of triathlon.

Dr. Mandy Riehl (Wainfan) DC (31:08) He's like, This is great. It came up in cross country, right? High school, college, same kind of thing as you and I. he's like, I just don't want to swim. I'll do duathlon. But he can put in just stupid hours on the bike every week.

Dr. Mandy Riehl (Wainfan) DC (31:23) And then go for a trail run with us. And like right, he's running some. He's getting enough stimulus for tissue tolerance to build. But his fitness is fantastic. And it's not like he's doing that much running, but he can go, you know, put down a respectable 1500 on the track. He does for funsies. and you know, it makes such a big difference when you're getting lower impact. Now, I will say I want to put an astrick on the cross training thing. The one injury realm.

Dr. Mandy Riehl (Wainfan) DC (31:52) where this can get a little iffy is bone stress injuries. not because you're going to create impact on, say, the stress fracture. rather because, you know, you're not doing much impact on a bike and you're not doing any impact if you're aqua jogging, but rather the metabolic component for it. So bone stress injuries come often from an imbalance in energy in, energy out. There's a whole

Dr. Mandy Riehl (Wainfan) DC (32:18) For those of you on the podcast right now, there is a whole lot of episodes on this. I harp on it probably too much. but if you are in an energy deficiency all the time, that equation isn't balancing out, then that's often where bone stress injuries are coming from. So if you're like me and had a bone stress injury in the past and then just went super ham on the bike trying to have some aerobic fitness for when you get back to running, it can delay recovery.

Dr. Mandy Riehl (Wainfan) DC (32:47) So you do have to work with one, someone who knows about energy deficiency in sport, relative energy deficiency in sport or reds is the the formal term. and you need to be working with somebody who can understand why that injury came and then how to build back without you just ending up like on your six week checkup and being like, the fracture's still there. Actually, you need six more weeks on the bike. Right. So you you need to scale it some, but for almost all other injuries, yeah, go to town.

Dr. Mandy Riehl (Wainfan) DC (33:16) You can go suffer. It is not your preferred method of suffering, maybe, on the pike or in the pool, but go for it.

Jason Fitzgerald (33:24) Yeah, I'm glad you said that because yeah, bone stress injuries are pretty unique in that,

Dr. Mandy Riehl (Wainfan) DC (33:29) Mm.

Jason Fitzgerald (33:30) you know, the hypothetical schedule that I just talked about with your long run on a Saturday and then an easy run on Sat a Sunday morning with a weightlifting session, and then a two hour ride in the afternoon, that's a very dense training schedule. It's clearly for someone who has performance goals and is ready for that. But what I didn't mention is that.

Jason Fitzgerald (33:51) You gotta be eating a lot of food to sustain this level of work. I mean, you're basically yeah,

Dr. Mandy Riehl (Wainfan) DC (33:53) Yeah. Yeah, it's a part time job at that point.

Jason Fitzgerald (33:58) so you're running a lot, you're lifting weights, you're cross-training. I mean, the energy demands for this kind of a schedule are really high. So you you might as well not do it if you're gonna underfuel. So

Dr. Mandy Riehl (Wainfan) DC (34:09) Mm-hmm.

Jason Fitzgerald (34:10) the the caveat to to all any training discussion is it's gotta be well fueled, or you're gonna dig yourself into that hole and it's gonna take a lot to get out of it.

Dr. Mandy Riehl (Wainfan) DC (34:20) Yeah, and the more research that comes out on it, you know, it's not they used to call it the female athlete triad. It's certainly not exclusive to females, and this is a problem in the lag in research getting too mainstream is a lot of male athletes get into relative energy deficiency and they're like, Well, that's not a that doesn't happen to men, right? I'm not losing my period. So it it doesn't happen. I pretend I don't see it and I'm good. Yeah.

Jason Fitzgerald (34:45) Yeah, we we don't have that easy like warning signal that

Jason Fitzgerald (34:49) that that will clearly tell us if something's amiss.

Dr. Mandy Riehl (Wainfan) DC (34:52) Totally. No, I've had some of my like high schoolers who were doing sneaky mileage and not telling us get into trouble this way and like okay, go ask I don't treat them, right? I'd keep that separate, but go ask your doctor to run some tests, like go get a ferritin check, all that fun stuff. and then they come back and they're like, my doctor doesn't believe in that. All right. I don't know how to go from there, but Yeah, yeah,

Jason Fitzgerald (35:16) They don't they don't believe in medicine.

Dr. Mandy Riehl (Wainfan) DC (35:18) like no boys don't need iron checks, they you're fine.

Dr. Mandy Riehl (Wainfan) DC (35:21) All the time. It's okay. So

Jason Fitzgerald (35:23) Well, as someone who who used to get in a couple sneaky miles every here and there when I was a high school and college runner, I I love these kids.

Dr. Mandy Riehl (Wainfan) DC (35:29) Yep,

Dr. Mandy Riehl (Wainfan) DC (35:31) yeah. I mean how can you how can you not, right? I they they can only cheat so much when we make post on Strava and and track their training though. It's not like you know, when I was running in high school and for most of college for me, it was all Timex watches or or nothing and you just go out and it's like, seems like forty five minutes, I think. so you can get away with a lot. man, I

Jason Fitzgerald (35:52) How the good old days. Yeah.

Dr. Mandy Riehl (Wainfan) DC (35:55) could go for

Dr. Mandy Riehl (Wainfan) DC (35:55) Yeah. Before carbon plated shoes, we've got our little waffles. That's it. C

Jason Fitzgerald (36:01) Yeah, we we we call that B C before carbon.

Dr. Mandy Riehl (Wainfan) DC (36:04) I love that. the kids will get a kick out of that. Yeah. No, it's different now, but but yeah, going back, just the the metabolic demand is not to be ignored. And for training in general, as you're doing progressive overload, you need to progressively be eating more. And that needs to be the case for men, that needs to be the case for

Dr. Mandy Riehl (Wainfan) DC (36:24) If you are not in an eating disorder category that you can still underfuel. I think people get in the trap of thinking like, well I I don't have body image you struggles, I don't have eating disorder struggles, like I can't be in this picture. I eat plenty. But if what you're eating is not calorie rich, it doesn't matter. Like it's just it's a straight equation, energy in or energy out. So whoever you however you are medically, however you are training, you need to be putting the energy in in order

Dr. Mandy Riehl (Wainfan) DC (36:54) to actually adapt to it, but applies to all of this cross training, running and strength.

Jason Fitzgerald (36:59) Hundred percent, yeah.

Dr. Mandy Riehl (Wainfan) DC (37:01) I'm curious too. So I know I know there's the protein craze going on. I see I see my clear protein water stuff at the at the store. What's your take on all that? Where's your mind at with protein intake?

Jason Fitzgerald (37:14) Well, I I had a protein shake earlier today.

Dr. Mandy Riehl (Wainfan) DC (37:17) Love it.

Jason Fitzgerald (37:17) I mean, I am a a master's male, so I'm I'm trying to get ahead of my declining ability to synthesize muscle protein. look, I I I I think it's important. I think distance runners are coming to the idea that it's more important than we previously thought, although it it's still kind of a secondary macronutrient to carbohydrate for for our training needs. You know, we obviously

Jason Fitzgerald (37:43) Want to be fueling our training with carbs because that's what's going to give us the energy we need to actually execute the training. protein is more for not for fuel, but for recovery. It's for rebuilding muscle tissue when when it's been damaged. And, you know, that's historically kind of been the the purview of bodybuilders, you know, because they're in the gym and they're doing a lot of lifting, and that lifting damages their muscle fibers. They drink protein shakes.

Jason Fitzgerald (38:10) They eat steak, they do all those things, and their muscles repair and they get a little bit bigger. And you repeat that process, and next thing you know, you're you're Arnold. But distance runners are a little bit different in that we're not doing training that makes our muscles bigger. we're doing training that that really just breaks down our muscle. I think anyone who has run the Boston Marathon or a downhill running race.

Jason Fitzgerald (38:39) will understand that your muscles can get really, really sore after certain types of running. you know, I I I still have PTSD from track workouts in college when I would be wearing those little spikes that

Dr. Mandy Riehl (Wainfan) DC (38:54) Yes.

Jason Fitzgerald (38:55) are very different than the spikes we have today. And

Dr. Mandy Riehl (Wainfan) DC (38:57) Yes.

Jason Fitzgerald (38:58) the first workout of the season, you know, your lower legs would all be torn up just because you're you're not

Dr. Mandy Riehl (Wainfan) DC (39:02) Crashed. Yeah.

Jason Fitzgerald (39:03) used to wearing such such, you know, a small shoe that has zero support to it.

Dr. Mandy Riehl (Wainfan) DC (39:09) Totally.

Jason Fitzgerald (39:09) And

Jason Fitzgerald (39:10) I I do wish I was a little bit more intentional with protein back when I was, you know, running 85, 90 miles a week and doing really hard workouts and and training at that high of a level. because I think I think we just were were thinking about food. Get in more food. You know, we're just

Dr. Mandy Riehl (Wainfan) DC (39:26) Right, right.

Jason Fitzgerald (39:27) I mean my friends were a bunch of dumb bros when we were 20 years old. And like we would think to ourselves, the human body can only get full after about 15 minutes of eating. So

Jason Fitzgerald (39:38) Have a 15-minute window where you can eat as much as you possibly can. Yeah, like

Dr. Mandy Riehl (Wainfan) DC (39:41) Shove it in your mouth. Yes.

Jason Fitzgerald (39:44) we didn't have a maybe our disordered eating was on the other side of the equation. We were just eating as much crappy food as as we could get into our bodies.

Dr. Mandy Riehl (Wainfan) DC (39:49) Arguably better. I don't know. Right.

Jason Fitzgerald (39:55) but yeah, we we didn't think about protein specifically as strategically as I would have liked to. so yeah, I think it's important, you know. I think it's it's more important for certain types of people.

Jason Fitzgerald (40:07) you know, the I think the older you are, the more important protein is. but ultimately I'm I'm probably more of a carb stand than anything, just because that's what's gonna be more important for our performances. It it's

Dr. Mandy Riehl (Wainfan) DC (40:20) Mm.

Jason Fitzgerald (40:20) it's probably more important for avoiding red S than protein, just because it it is actually the fuel. Protein isn't

Dr. Mandy Riehl (Wainfan) DC (40:25) Yes. Yeah.

Jason Fitzgerald (40:28) a good fuel source. So yeah, look, it's important, but it's not everything.

Dr. Mandy Riehl (Wainfan) DC (40:32) Totally. Yeah, fully agree. people who are replacing carbs with protein, I don't love that. adding in, great. I I struggle with protein farts, so I'm still figuring that out. But I'm curious your take. I I've heard a lot of say like female runners between the ages of like twenty five to forty five usually that are scared of getting bulky. and

Dr. Mandy Riehl (Wainfan) DC (41:00) protein being part of that, strength training especially, that seems to be a fairly big barrier mentally for them to get get started in it. What do you how do you encounter that? What do you say to that?

Jason Fitzgerald (41:12) I would I I would sit down and be very honest about what it takes to build muscle as a woman, because

Dr. Mandy Riehl (Wainfan) DC (41:19) Mm-hmm.

Jason Fitzgerald (41:19) it is a little harder for a woman to build muscle than it is for a man to build muscle. And if if you're doing a couple things in your training, number one, you're running. It's gonna be really hard to put on muscle if you're if you're doing any kind of of real run training. And number two, you have to lift in a very specific way to build muscle.

Jason Fitzgerald (41:40) You have to be really focused on hypertrophy, on muscle growth. Whereas if you're lifting the way a runner should, you're not going to be in the gym four or five days a week. You're not going to be doing a lot of isolation exercises where you know you might do four or five, six exercises exclusively on your biceps. That's what bodybuilders do. That's what

Dr. Mandy Riehl (Wainfan) DC (42:01) Mm-hmm.

Jason Fitzgerald (42:03) you do when you're looking for growth. Runners aren't gonna really do any of that kind of lifting. And so

Jason Fitzgerald (42:09) If you're not lifting with the goal of hypertrophy and you're doing all this run training, you know, it's going to be virtually impossible to gain a lot of weight. I think your body composition can change a little bit. You might lose a couple pounds of fat, gain a couple pounds of muscle. You might end up being one, two, three pounds heavier just because muscle weighs more than fat. I I just think that's a healthier body composition in that scenario. And and honestly, I would.

Jason Fitzgerald (42:39) I I have to elevate health over performance, and that's probably a better thing overall for that individual. But,

Dr. Mandy Riehl (Wainfan) DC (42:44) Mm-hmm.

Jason Fitzgerald (42:45) you know, I like to joke around a little bit and say, you know, this is sort of like the bodybuilder who thinks that if he goes for a 20-minute run a couple times a week, he's gonna like become a five-minute miler. It's much

Dr. Mandy Riehl (Wainfan) DC (42:55) Right, right.

Jason Fitzgerald (42:56) more difficult than that. You have to be very strategic and methodical and patient over a long period of time. Now, you know, I I spent about a year trying to

Jason Fitzgerald (43:07) lift weights in a way that would make me gain weight. And and granted,

Dr. Mandy Riehl (Wainfan) DC (43:10) really?

Jason Fitzgerald (43:11) I'm in I'm in my 40s. It's a little bit harder, but I am a guy. I'm taking creatine. I'm I'm not running nearly as much as I used to. It's almost

Dr. Mandy Riehl (Wainfan) DC (43:19) Mm-hmm.

Jason Fitzgerald (43:19) impossible. I don't know if like my body has just been like, hey man, you've been running for decades. We're not gaining any weight. You know, you're gonna

Dr. Mandy Riehl (Wainfan) DC (43:24) That's all we know. Right.

Jason Fitzgerald (43:26) you're staying skinny your entire life. But

Dr. Mandy Riehl (Wainfan) DC (43:28) Totally.

Jason Fitzgerald (43:30) it it it's so much harder than I think we give it credit.

Jason Fitzgerald (43:35) it it's really hard to gain a lot of weight with with weightlifting. And so it it's just one of those things where, you know, give me a year, be consistent. And then you know, if you turned into a bodybuilder, then fine. You can stop weightlifting. But if not, then let's let's keep on keeping on.

Dr. Mandy Riehl (Wainfan) DC (43:51) Totally. Yeah, and those changes happen so slowly. Leave let's even say maybe you have some genetic predisposition to just put on crazy muscle mass. I don't even know if that's really a a thing, so to speak. but even then it happens so slowly that it's not like you're gonna do some deadlifts and the next week you're gonna be huge, right? You you can track it if you're worried about it, but you have to start. Like there's a reason that you're asking about strength training, there's a reason that you're

Dr. Mandy Riehl (Wainfan) DC (44:20) Maybe talking to a coach about it. There's a ton of other benefits and if you're really scared about that, you can keep an eye on it. It's not gonna happen overnight. It's not gonna happen over the course of a few weeks, certainly. So, you know, it there's some there's a compromise there of even if you're scared about it, it it's it's not like a no it will never happen. It's a well we can keep an eye on it, but it's probably not gonna happen.

Jason Fitzgerald (44:44) Yeah, you can always dial it back. I mean, just talking

Dr. Mandy Riehl (Wainfan) DC (44:45) Right.

Jason Fitzgerald (44:46) about how, you know, there's always a plan B, C, D, and E with any kind of training approach, you can always just lift a little bit less. You can always make your workouts shorter. You know, you can always dial it back so that you're not giving your body such a strong stimulus and you're not gaining weight as quickly. But you know, I

Dr. Mandy Riehl (Wainfan) DC (45:03) Totally.

Jason Fitzgerald (45:03) do think there's there are some people who just gain weight easier than others in the in the weight room.

Dr. Mandy Riehl (Wainfan) DC (45:08) You think just muscle mass wise?

Jason Fitzgerald (45:10) Yeah. I mean, I remember reading an article about Alan Webb.

Jason Fitzgerald (45:13) Who who is about my age. And his

Dr. Mandy Riehl (Wainfan) DC (45:13) Sure.

Jason Fitzgerald (45:16) coach was talking about how they needed to be careful with him in the weight room. Cause

Dr. Mandy Riehl (Wainfan) DC (45:19) Mm-hmm.

Jason Fitzgerald (45:19) he like picked up a 10-pound dumbbell and just gained a whole bunch of muscles. You

Dr. Mandy Riehl (Wainfan) DC (45:24) Right.

Jason Fitzgerald (45:24) know, like I just think there are just really hyper responders to weight training. And then

Dr. Mandy Riehl (Wainfan) DC (45:29) Mm-hmm.

Jason Fitzgerald (45:30) there's people who are not hyper responders. I'm probably that kind of person where I can lift, you know, pretty consistently, pretty regularly, try to.

Jason Fitzgerald (45:39) get the protein I need and I'm just really not moving the needle on, you know, the circumference of my biceps and and that

Dr. Mandy Riehl (Wainfan) DC (45:45) Totally.

Jason Fitzgerald (45:46) that's that's my personal prison I have to live in.

Dr. Mandy Riehl (Wainfan) DC (45:48) Right. It makes me think of

Dr. Mandy Riehl (Wainfan) DC (45:50) my my great great friend. He is a he was actually a decathlete in college and his buddies used to make fun of him for having chicken legs. Like his calves are real small and so he drained the hell out of them. He still was training the hell out of him when I met him, you know, years after college and and became friends with him. And they just didn't move an inch. He got stronger,

Jason Fitzgerald (46:10) Yeah.

Dr. Mandy Riehl (Wainfan) DC (46:11) but they were the same size visually. So he yeah, that's his personal prison for sure.

Jason Fitzgerald (46:16) Yeah. I mean yeah, come on, he's a dick athlete. He's he's the ultimate

Dr. Mandy Riehl (Wainfan) DC (46:18) Right.

Jason Fitzgerald (46:19) athlete.

Dr. Mandy Riehl (Wainfan) DC (46:19) Yeah. I'm like, well dude, your shoulders and lats and your fitness in general's great. Why do you care about your calves? It's no big deal. But

Jason Fitzgerald (46:26) Mm.

Dr. Mandy Riehl (Wainfan) DC (46:28) but yeah. Well cool. I like that perspective on on you know, it being really difficult to actually bulk out for most people. Allen webs are not that common throughout the world. So if you're listening and scared of it, it's probably you're probably not in that picture of being a hyper responder. And if you are, you'll know.

Dr. Mandy Riehl (Wainfan) DC (46:48) medium quickly, but it it you should try strength training before you come to the conclusion that, I'm gonna bulk up.

Jason Fitzgerald (46:56) Yeah, 100%. And and I think being a hyper responder is a good thing. It means that you're

Dr. Mandy Riehl (Wainfan) DC (46:59) Yeah.

Jason Fitzgerald (47:00) physiologically primed to adapt to hard training. So

Dr. Mandy Riehl (Wainfan) DC (47:05) Mm-hmm.

Jason Fitzgerald (47:06) if it's easy for you to put on weight in a weight room, it's probably easy for you to get faster as a runner just by kind of putting yourself through that same training process. So, you know, if you discover you're a hyper responder to weightlifting and

Jason Fitzgerald (47:20) You haven't really explored hard training as a runner. There there's probably some parallels there. And and I would personally be excited just to explore what that might mean for my progress as a runner.

Dr. Mandy Riehl (Wainfan) DC (47:31) Right. Yeah, it's like congratulations, you don't have to spend forty five minutes in the gym, you can spend twenty five and go run more

Jason Fitzgerald (47:37) Yeah, there you go.

Dr. Mandy Riehl (Wainfan) DC (47:38) if you want, right? That's a that's a big leg up, I think.

Jason Fitzgerald (47:42) Yeah, I would I would love it. I I wouldn't I wouldn't

Dr. Mandy Riehl (Wainfan) DC (47:43) Yeah.

Jason Fitzgerald (47:44) do sixty minute workouts like I have been doing. I'd probably be in and out of there

Dr. Mandy Riehl (Wainfan) DC (47:46) Right.

Jason Fitzgerald (47:47) in thirty. 'Cause like I said, I don't even like weightlifting.

Dr. Mandy Riehl (Wainfan) DC (47:50) Right,

Dr. Mandy Riehl (Wainfan) DC (47:50) right, yeah. I I I really don't mind weightlifting, but I'm a runner through and through, so it's like, yeah, if I had that ability to just snap my fingers and be stronger like some of these people, I'd take that any day. But well cool. so you mentioned a while back about isolation exercises. One of the things I often see is say runners coming into my office are like, Okay, I have a high hamstring strain, but I do so many

Dr. Mandy Riehl (Wainfan) DC (48:18) hamstring exercises, like why did this happen? I'm curious your philosophy on, you know, compound lifts versus isolation versus, you know, time under tension. Can you give just a broad overview of what that looks like?

Jason Fitzgerald (48:32) Yeah, I'm a little bit agnostic. I think there's probably a place for all these different kinds of exercises. there's a time and a place for them as well. you know, my philosophy is when you're in the gym and you're lifting heavier weights, let's be a little bit more focused on the compound lifts. the isolation work is a little bit more for the bodybuilders. Now, of course, there might be a physical therapy reason you might be doing a very specific

Jason Fitzgerald (49:01) set of exercises because you're predisposed to a certain injury or you have a certain imbalance or weakness that needs to be addressed. And so yes,

Dr. Mandy Riehl (Wainfan) DC (49:09) Mm-hmm.

Jason Fitzgerald (49:10) let's let's do a little bit of isolation work there. But generally speaking, most of our work in a gym, I think, should be compound lifts, multi-joint lifts. You know, we're really focused on more of a full body type of stimulus, with a little bit probably more of a focus on the lower body as runners.

Jason Fitzgerald (49:30) But then of course, the flip side to that is you're only in the gym, I think, twice a week as a as a runner when you're training. Three times a

Dr. Mandy Riehl (Wainfan) DC (49:37) Okay. Yeah.

Jason Fitzgerald (49:37) week makes me a little nervous that you just might be carrying a little bit too much extra fatigue into your workouts and long runs.

Dr. Mandy Riehl (Wainfan) DC (49:44) Mm-hmm.

Jason Fitzgerald (49:44) But if you're lifting in the gym twice a week, that doesn't mean the other five days a week you don't you don't really do anything. I think there's a lot of value in doing, you know, 10 or 15 minutes of body weight work after your run on the other days.

Dr. Mandy Riehl (Wainfan) DC (49:59) Mm-hmm.

Jason Fitzgerald (50:00) So

Jason Fitzgerald (50:00) you might be using you might be using an exercise band or a medicine ball or a very light implement like a kettlebell, for example. But for the most part, it's mostly body weight. And that's where you can do a little bit more of the isolation work. You can pull from a physical therapy office and do a lot of the exercises that you might do there when you're being treated for an injury. So, you

Dr. Mandy Riehl (Wainfan) DC (50:21) Totally.

Jason Fitzgerald (50:21) know, I I do, you know, different types of bridges, different types of side leg raises and things like that that

Jason Fitzgerald (50:30) You know, are frankly fairly easy, but I think teach you a certain amount of control, coordination, n understanding your body, kind of feeling how your muscles fire and engage and activate. I think that contributes to your, you know, kind of physical intelligence and and that can help you stay healthy, just better know your body. but I I have this very kind of simple philosophy of.

Jason Fitzgerald (51:00) Let's sandwich our runs in between a dynamic warm-up and then some kind of strength or core workout afterwards. Now, twice a week, that's going to be your weightlifting workout in a gym, but the other days of the week, it might be as short as 10 minutes, maybe it's as long as 20-ish minutes or so. And you might be doing a lot of things taken from a physical therapy office or kind of working on some of the basic fundamentals. You might be doing side planks and

Jason Fitzgerald (51:26) Side leg raises. I know a lot of PTs make fun of clamshells because they don't really do too much. I like clamshells. They, they,

Dr. Mandy Riehl (Wainfan) DC (51:33) Tchau.

Jason Fitzgerald (51:33) they, they like I they make me feel good. Now, of course, I'm doing some more advanced stuff too in the gym. That's the difference.

Dr. Mandy Riehl (Wainfan) DC (51:39) Sure, that's the difference. Yep.

Jason Fitzgerald (51:43) But, you know, on the low intensity days, yes, I like to do some of the low intensity work because it just makes me feel good the rest of the day. Where

Jason Fitzgerald (51:51) You know, if if you don't do any of that kind of work after a run, I think every runner's had that experience where they've run a workout or a long run, they've come inside and they sit down and get distracted by their phone. And then when they get up 30, 45, 60 minutes later, it feels like they've aged 10 years. Right.

Dr. Mandy Riehl (Wainfan) DC (52:09) Yeah, yeah. I mean my husband

Dr. Mandy Riehl (Wainfan) DC (52:11) did this yesterday. He went and did it was kinda dumb, but he went and ran up Mount Baldy down here in the in the San Gabriel Mountains and he was not prepared for it. But he's one of those people who's just like, I don't know, he could just do whatever and be fine. but he ran up, ran down, they barely you know, beat the sunset and immediately got in the car and drove like ninety minutes. And he

Jason Fitzgerald (52:36) Ouch.

Dr. Mandy Riehl (Wainfan) DC (52:37) got in the door and was just like it just needed WD forty and all his joints. He was suffering. And even today, right, on our little a little run, he was like, I feel great for about ten minutes and then just BAM. Just horrible. It makes such a difference if you can move even just a little bit after your runs.

Jason Fitzgerald (52:55) Yeah, and a hundred percent. I mean, I that that is an extreme example, running up a mountain and then 90 minutes in the car, that's

Dr. Mandy Riehl (Wainfan) DC (53:00) Yeah, I don't do that. Yeah.

Jason Fitzgerald (53:03) tough. But it happens to a lot of trail runners because they will often drive somewhere to go do their big long run on the trails,

Dr. Mandy Riehl (Wainfan) DC (53:08) Mm-hmm.

Jason Fitzgerald (53:11) and then they get back in their car. And so this is where if you can spend 10 minutes doing a whole bunch of drills, mobility work, some of those silly strength exercises that, you know,

Dr. Mandy Riehl (Wainfan) DC (53:22) Mm-hmm.

Jason Fitzgerald (53:23) maybe aren't

Jason Fitzgerald (53:24) really getting you too much stronger, but they're helping you activate your gluten mead, for example, if you're doing those clamshells, which

Dr. Mandy Riehl (Wainfan) DC (53:31) Yeah. Yeah.

Jason Fitzgerald (53:32) is a muscle many runners have trouble activating. And you do kind of that kind of stuff before you get in the car for that 90-minute drive home. You're that is the WD40. And then when

Dr. Mandy Riehl (Wainfan) DC (53:44) Yes.

Jason Fitzgerald (53:44) you walk in the door, you don't feel quite as as aged because of because of it. So I think there's a time and a place for it, but

Dr. Mandy Riehl (Wainfan) DC (53:48) Yes. Yeah. You're not stuck in the seated position. Right.

Jason Fitzgerald (53:52) you just can't ignore

Jason Fitzgerald (53:54) The high value work, right? It's sort of like saying, you know, does a twenty minute high zone one run do anything? Yeah, it does. But you also have to do the threshold work and the VO two max work in proper doses to really see your potential.

Dr. Mandy Riehl (Wainfan) DC (54:07) Mm-hmm.

Dr. Mandy Riehl (Wainfan) DC (54:09) Yeah. Okay. I like that. just on that note too, so for somebody who's focused on performance, who has been say they've been strength training for a while, they've been running for a while, they got years under their belt, and they're doing all of these things. And they're let's let's say they're past true base phase of running, and now they're getting towards peak. I was guilty of this in my last hundred K build up, but

Dr. Mandy Riehl (Wainfan) DC (54:37) trying to get most mileage I can, my strength training dropped off. Those little move motions out of runs really dropped off more than I care to admit. but how do you balance that? Where do you need to make sacrifices? is it doing less weight on strength training? Is it doing it less frequently? Is it cutting some mileage out? What what do you find is the sweet spot?

Jason Fitzgerald (55:00) Well, I think you could do a couple of things. I I think number one, it's probably a good idea to periodize your weightlifting, just like your running is periodized. So when you're four months out from a goal race, your weight training might look a little basic. it also might be taking a little bit longer. It's almost like base training itself for running. You're running higher mileage, you're focusing on the long run, you know, maybe you're doing a lot of cross training, you're building that big aerobic foundation.

Dr. Mandy Riehl (Wainfan) DC (55:27) Mm-hmm.

Jason Fitzgerald (55:27) The

Jason Fitzgerald (55:27) same thing is true in the gym. We're building a foundation of strength and competency with different exercises so that later in the season, when we're focusing on maybe more explosivity, maybe we're focused on heavier weights, we've built the foundation to then handle that. Now, the good news is that when you're lifting heavy, you're not going to be doing three sets of 10. You might be doing like four sets of three,

Dr. Mandy Riehl (Wainfan) DC (55:53) Mm-hmm.

Jason Fitzgerald (55:54) which

Jason Fitzgerald (55:55) You know, it is not going to take as much time. You know, of course, there's the recovery interval in between lifts, which often takes more time than the lift itself. So

Dr. Mandy Riehl (Wainfan) DC (56:04) Mm-hmm.

Jason Fitzgerald (56:05) these training sessions can take a little bit of time, but that's gonna reduce the time that you're in the gym anyway, is just because you're not lifting as much volume. It's sort of like a taper. You're gonna maintain the intensity, but drop the volume of your running, and your weightlifting is gonna be similar too. So the volume is gonna go down.

Jason Fitzgerald (56:23) But you're going to maintain the intensity. Maybe the weight increases slightly. So that's like strategy number one is making sure that your strength program is good enough so that you're focusing on what you need to focus at the right time. And

Dr. Mandy Riehl (Wainfan) DC (56:36) Mm-hmm.

Jason Fitzgerald (56:37) when you are in that competitive phase of training, maybe you're running tune-up races, you're doing your longest long runs, your biggest workouts. Your weightlifting is structured in a way to help you express that at your potential. You know, so

Dr. Mandy Riehl (Wainfan) DC (56:52) Mm-hmm.

Jason Fitzgerald (56:52) it's not just.

Jason Fitzgerald (56:53) You're in the gym for two hours a week and it's just making you tired. It's really there

Dr. Mandy Riehl (Wainfan) DC (56:57) Right.

Jason Fitzgerald (56:57) to kind of make your running better. It's to you know, really prioritize your running and and and make it even more effective. I I think also we can take some miles out from your schedule to to maintain the weightlifting.

Dr. Mandy Riehl (Wainfan) DC (57:16) Mm-hmm.

Jason Fitzgerald (57:16) you know, even though, you know, I'm a running coach, even though I don't even really like weightlifting that much.

Jason Fitzgerald (57:23) It's still really going to help your running so much so that if your if your strength program is great, I'd rather you maintain that and just run five miles a week less overall, because

Dr. Mandy Riehl (Wainfan) DC (57:34) Mm-hmm.

Jason Fitzgerald (57:36) you're getting so many benefits that an extra couple miles a week probably isn't going to cover. you know, there was a really interesting study that one of my podcast guests brought up recently, which was if you were going to run another couple miles a week or jump rope,

Jason Fitzgerald (57:52) For another like five minutes per week, what is going to have a bigger impact on your race performances? Most runners would say the extra running, but in fact,

Dr. Mandy Riehl (Wainfan) DC (58:01) Right.

Jason Fitzgerald (58:02) studies show it's the jump rope because it's

Dr. Mandy Riehl (Wainfan) DC (58:04) Interesting.

Jason Fitzgerald (58:05) sort of like plyometrics. You're getting a lot of stiffness in the Achilles and soleus muscles, which really helps with running economy. And you end up having better performances if you ran less and did jump rope for five minutes a week.

Jason Fitzgerald (58:20) Which kind of crazy to think about. It's jump

Dr. Mandy Riehl (Wainfan) DC (58:22) Interesting.

Jason Fitzgerald (58:23) rope. How is that making us into better runners? But

Dr. Mandy Riehl (Wainfan) DC (58:26) Right.

Jason Fitzgerald (58:26) it's very similar to lifting weights, to doing plyometrics, to doing that kind of work that's going to improve your running economy. So yeah,

Dr. Mandy Riehl (Wainfan) DC (58:34) Very cool.

Jason Fitzgerald (58:34) I would sacrifice a little bit of running for the weightlifting, provided the weightlifting is not just working hard for the sake of working hard.

Dr. Mandy Riehl (Wainfan) DC (58:42) Right, right, not brow or any of that stuff.

Jason Fitzgerald (58:46) No, we don't need any of that. We don't we we need to be very

Jason Fitzgerald (58:48) strategic. We can you know, later in the season our weightlifting workouts maybe are only thirty, forty minutes. You know, we're in, we're out. That obviously also includes the warm-up. So it's not like forty minutes of really hard work. There's a warm-up, there's some warm up sets involved. And so, you know, it it's very strategic hard work.

Dr. Mandy Riehl (Wainfan) DC (59:06) Totally. Yeah, love it. I I I see the people you know, that get really into it and really passionate about the sport go really hard in both ways. They go really hard on the mileage, they're talking to their buddies about like, yeah, I put in fifty miles this week, I'm gonna go for fifty-five next week. And at the exact same time they're talking about like I got to one and a half times body weight on deadlifts and like I'm going for more. It's like well at the same time, I don't know, you know, for performance.

Dr. Mandy Riehl (Wainfan) DC (59:35) Clearly, like you just said, it has a has an effect of if you're doing too much, your performance goes down. you might have to make some sacrifices there on mileage or on on lifting intensity. From my perspective, the people who are really passionate about it and then do more on both aspects are either going to perform really well because they're just before they're gonna get injured and they happen to get in the race. this is the vast, vast minority of people, or

Dr. Mandy Riehl (Wainfan) DC (01:00:04) they're gonna end up having to see somebody like me and 'cause they've they've totally tanked some system in their body that keeps them healthy. You can't again if you you won't adapt unless you recover. So I like the idea of sacrificing a little bit of mileage, even though it feels counterintuitive, just to keep all the strength systems topped up.

Jason Fitzgerald (01:00:25) Yeah, and I'm I'm usually the coach who's promoting high mileage as a training approach because it

Dr. Mandy Riehl (Wainfan) DC (01:00:29) Yeah.

Jason Fitzgerald (01:00:31) it it's really going to help your performances. Again, caveatted

Dr. Mandy Riehl (Wainfan) DC (01:00:33) It works.

Jason Fitzgerald (01:00:34) by doing it correctly, methodically, safely, well fueled and all that. But you do have to be have to be careful when there's all this other stress in your life that could be weightlifting, you know?

Dr. Mandy Riehl (Wainfan) DC (01:00:44) Yeah. Yeah.

Jason Fitzgerald (01:00:45) And if you want to bro out on your weightlifting and your mileage, like there there might be a time and a place where that's okay. Like, are you 25 years old?

Jason Fitzgerald (01:00:55) Are you not running any races right now and

Dr. Mandy Riehl (Wainfan) DC (01:00:55) Yeah.

Jason Fitzgerald (01:00:59) you don't have a family and you can sleep nine hours a night? Maybe

Dr. Mandy Riehl (Wainfan) DC (01:01:02) Right.

Jason Fitzgerald (01:01:03) you're a great candidate for jacking up your mileage and your weight training efforts at the same time. But but you

Dr. Mandy Riehl (Wainfan) DC (01:01:09) Mm.

Jason Fitzgerald (01:01:10) know, for 95% of us, we've got to be a little bit more strategic than that.

Dr. Mandy Riehl (Wainfan) DC (01:01:14) Yeah, can't can't throw shit at the wall and see what sticks as much.

Jason Fitzgerald (01:01:18) Yeah. I I miss being young enough where I could do that though.

Dr. Mandy Riehl (Wainfan) DC (01:01:21) Right. Yeah. I'm I'm thankfully still in kind of the age where I can get away with that, but more and more it's it's proving otherwise. So right, yeah, yeah.

Jason Fitzgerald (01:01:28) En enjoy it while you got it.

Dr. Mandy Riehl (Wainfan) DC (01:01:30) I'm I'm glad I can do stupid shit now, but I know it's not gonna last long and I'm trying not to be too stupid about it.

Jason Fitzgerald (01:01:38) I love it.

Dr. Mandy Riehl (Wainfan) DC (01:01:39) But awesome. Well, this has been fantastic, but Jason wanna ask just last last question here. If you could give beginners some key takeaways, some advice

Dr. Mandy Riehl (Wainfan) DC (01:01:51) They're listening to this podcast, they're like, All right, I'm finally gonna do it. I'm gonna start strength training. What are a couple of points that you would want them to start with?

Jason Fitzgerald (01:02:00) I think at the beginning it's all about habit formation as a coach. Like I really just want to see runners get into the habit of doing the right thing. And then once you're like kind of doing the right thing, then we can make that thing better over time, more strategic, more optimized over time. So maybe, you know, most of our conversation today was on strength training and kind of how to start this process. There's a lot of noise out there. I would love to see runners.

Jason Fitzgerald (01:02:30) sandwich their runs. So think of every run as kind of the the the the inner part of a sandwich. And before you go running, you've got to do some kind of dynamic warm-up. This is going to help you get in a little bit of strength work. It's going to help you get in a little bit of mobility training. And it's just going to help you feel better when you start your run. And I think if you can give yourself let's say three to four weeks of being consistent with that, you're not going to go back because you're going to feel better.

Dr. Mandy Riehl (Wainfan) DC (01:02:58) Mm-hmm.

Jason Fitzgerald (01:02:58) You're going

Jason Fitzgerald (01:02:59) to start feeling a little bit more economical, a little more pop in your step because you're working through those ranges of motion, you're building some, you know, explosivity into your stride because you're doing some drills, you're doing some, you know, some snappy work, and that's gonna be really helpful. And then after you finish a run, you've got to do 10 to 15 or 20 minutes of strength training, mobility work, or core training. And

Dr. Mandy Riehl (Wainfan) DC (01:03:25) Mm-hmm.

Jason Fitzgerald (01:03:26) this kind of sets the stage for then.

Jason Fitzgerald (01:03:28) All right, I'm consistent with this. What's the next step? Well, the next step is getting into the gym, lifting some heavier weights, start really trying to build some strength. Then

Dr. Mandy Riehl (Wainfan) DC (01:03:39) Mm.

Jason Fitzgerald (01:03:39) you could start trying to build some power. And so it's, you know, you're kind of working up the ladder of advanced training strategies here. But I think if you're a beginner, just try to get it into your head that you are going to sandwich every run in between a dynamic warm-up and some strength training.

Dr. Mandy Riehl (Wainfan) DC (01:03:58) Mm-hmm.

Jason Fitzgerald (01:03:58) And

Jason Fitzgerald (01:03:58) you don't have to reinvent the wheel either. Like there's you go on YouTube and just search dynamic warmup for running and you'll get

Dr. Mandy Riehl (Wainfan) DC (01:04:04) Yep. Yep.

Jason Fitzgerald (01:04:05) a 10 minute routine that's probably good enough. You know, I I've created a whole bunch of routines like this that exist on the internet somewhere. The standard warm up, the Matic warm-up as well are really good warm-up routines for runners. and then after your run, you know, try to do some kind of strength work.

Jason Fitzgerald (01:04:25) even just getting like a medicine ball and a couple exercise bands that you can have at home are really easy, simple implements that can really make your strength training efforts a lot more productive. So that would probably be like the number one strategy that I I could offer to your listeners is if you can get consistent with that habit, you're gonna feel better, your injury rate's probably gonna go down, you're gonna improve your running economy, and probably gonna improve your performances too.

Dr. Mandy Riehl (Wainfan) DC (01:04:54) Yeah, yeah. For those of you out there that are injured right now, you know that it helps injury, but there are reasons to keep going with strength training. And if you're feeling pretty good after your injury and you're like, I'm good, bye. There are still reasons to continue your strength training. Just what Jason talked about, it it helps so many things. But yeah, get an adjustable kettlebell. Get a med ball. You don't even need to go get a gold gym membership. Get a bucket full of sand from Home Depot. But you know

Dr. Mandy Riehl (Wainfan) DC (01:05:23) There's so many ways to slice it. I think starting with those tips that that Jason just went over can be totally life changing.

Jason Fitzgerald (01:05:30) Yeah, a hundred percent. And when you're ready to get in the gym and start doing some fancy stuff, you'll have the foundation of doing a whole lot of body weight stuff, of using that kettlebell, of using those bands. And you'll have sort of like your base training for running, you'll have this foundation of strength, which will then allow you to do kind of the fancier stuff, the real performance oriented stuff, you know, the things that you see pro runners do in the weight room. You can do versions of that too. And it's gonna help.

Jason Fitzgerald (01:06:00) improve your performances as well. But just know that they didn't start doing that. You know, they started with some of the easier stuff first. You know, just like we've got to start running one mile before we run twenty. You know, we can start with some of the easier versions of strength training as well.

Dr. Mandy Riehl (Wainfan) DC (01:06:14) Awesome. Yeah, love it. So Jason, your podcast is out there. If you're listening to our podcast, you probably have listened to Jason's as well. We're in the same kind of circle here. but the Strength Running podcast, you can look it up on Spotify, pretty much any podcast platform, right?

Jason Fitzgerald (01:06:31) Yeah, it's everywhere. Apple, Spotify, wherever you listen to podcasts.

Dr. Mandy Riehl (Wainfan) DC (01:06:35) Awesome. And then where else can our listeners find you and your coaching and your your resources?

Jason Fitzgerald (01:06:40) Yeah, well, strengthrunning.com is is my home base. That's where you'll find more info about the podcast. we have a whole content library. we also have different email courses. If so, if you want to sign up for like kind of a daily lesson on different topics, that'll be dripped out to you slowly over time. And I know since we were talking about strength training, you can go to strengthrunning.com slash strength and get our strength training course, which we'll give you an email a day on here's what to avoid.

Jason Fitzgerald (01:07:10) You know, some of those things that we talked about, like lifting for endurance or taking a bunch of classes constantly at the gym and things like that so that you actually don't waste all your time in the gym. Cause I think that's the hardest part, right? The hardest part is thinking you need to do some strength training and being a busy adult and then

Dr. Mandy Riehl (Wainfan) DC (01:07:28) Yes.

Jason Fitzgerald (01:07:29) wasting three hours a week on something that's not actually going to make you into a better runner. Like, I don't know.

Dr. Mandy Riehl (Wainfan) DC (01:07:33) Yeah.

Jason Fitzgerald (01:07:34) For me, like, my goodness, like my heart's beating faster. I might be in zone one right now, just thinking about it.

Jason Fitzgerald (01:07:39) And so I I wanna stop runners from those kinds of of ineffective training approaches.

Dr. Mandy Riehl (Wainfan) DC (01:07:45) Totally. Love it. Yeah. Invaluable information over there on his website. And two, if you're struggling with injury and you want to get into strength training but you don't know how, I'm here to help bridge the gap. Our kind of process is help you get out of pain, put the systems in place for you to keep yourself topped up long term and then hand you off to someone like Jason for that long term strength training. So that again, you don't see me again until we're at a start line together. So

Dr. Mandy Riehl (Wainfan) DC (01:08:12) I think this can be a really good system here, but absolutely check out Jason's work. It is fantastic. There's a reason there's a reason his name is known. Okay. So it's it's based in research and all good. So Jason, thank you again for coming on the podcast. This was a fantastic talk and really appreciate you coming on the show.

Jason Fitzgerald (01:08:30) My pleasure, Mandy. Thanks for a good chat.

Dr. Mandy Riehl (Wainfan) DC (01:08:32) All right, take care. All right, let's see.

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Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here.

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What happens when an experienced sports clinician faces unexpected knee pain on a long-planned trek into the Eastern Sierras? In this episode, host Sebastian Gonzales uses his recent personal hiking trip to deliver a real-world case study on acute pain mitigation, strategic joint unloading, and risk management on the trail.

We pull back the curtain on how to systematically read joint symptoms when you are miles away from civilization. Discover how to identify structural vs. functional issues, and learn why complete rest or "shutting it down" is rarely the best answer for non-surgical flares.

Sebastian breaks down the exact protocol he used to manage his own knee distress during downhill descents—combining temporary lumbar spine openers, focused knee extension pumps, and strategic quad isometric holds to maintain mechanical tolerance. We also discuss the practical role of trekking poles for decreasing eccentric load on changing grades, giving you a blueprint to safely save your mountain trips without sacrificing your long-term athletic fitness.

Listen to learn:

• How to make an informed, calculated decision to continue hiking safely when pain surfaces.
• The hidden connection between sudden knee sensitivity and non-painful lumbar spine mechanical restriction.
• Step-by-step execution of knee extension pumps using the principles of the McKenzie Method.
• Structuring maximum contraction quad isometrics on the trail using functional variations like wall sits.
• Biomechanical safety checks: How to identify true surgical locking versus treatable rehab cases.

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New to the show? Start here. Dr. Sebastian Gonzales introduces the Restoring Human Movement Podcast, who it is for and what you can expect from every episode.

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Guest Resources: Learn more about Rowan Smith's training programs and read his educational resources at https://www.summitstrength.com.au/

When navigating joint discomfort on a steep mountain decline, many mountaineers, trekkers, and backpackers assume they just need to power through or isolate their glutes. In this episode, host Sebastian Gonzales sits down with Rowan Smith, founder of Summit Strength and host of the Training for Trekking Podcast, to challenge common conditioning misconceptions and dive into the real-world biomechanics of lower-body durability for high-altitude and big-peak athletes.

Drawing from Rowan's extensive history coaching over 500 hikers and mountaineers preparing for massive bucket-list climbs and rugged expeditions, we unpack why building true mountain resilience takes more than just passive recovery or low-intensity floor drills. Sebastian and Rowan explain how protecting a sensitive joint leads to severe quad and calf deconditioning, leaving your legs entirely unprepared to handle the massive eccentric braking forces of a heavy pack on a brutal mountain descent. You'll also learn how to establish true single-leg benchmarks so you can step onto your next big peak with absolute confidence.

Listen to learn:

• Why early pain relief is a trap, and how mountaineers can successfully transition into progressive, weighted load parameters.
• The truth about "knees-over-toes" tracking: Why forward knee translation is a mandatory functional requirement for navigating steep descents, high steps, and heavy pack carries.
• Mastering the lowering phase: How a controlled 2-to-4-second eccentric count prepares your quads and calves for rugged mountain braking.
• Moving beyond forward-and-backward training: Integrating single-leg step-downs and multi-planar lateral drills to protect your joints on unpredictable talus and scree fields.
• The minimalist mountaineer setup: How to build a high-yield training routine at home using only your primary backpack and mini-bands.

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If you struggle with nagging knee issues when running or hiking, your first instinct might be to shut down activity, rest, and wait for the pain to dissipate. In this episode, we break down why that exact pattern of protective avoidance actually feeds into long-term quad atrophy and structural weakness.

We move past general philosophy and look directly at knee-dominant exercises designed to build real tissue tolerance. Discover how to use targeted lower body strategies—from isometric wall sits and split-stance holds to machine variations like leg presses and hack squats—to safely navigate structural joint sensitivity. We also explain how to tweak variables like your foot position and shin angle to maintain maximum muscle contraction while bypassing painful ranges of motion.

There is no such thing as a truly "bulletproof" joint, but you can systematically train your lower body to handle deep load, tolerate changing trail pitches, and keep your upcoming summer backpacking trips on schedule.

Listen to learn:

• Why absolute rest is almost always the wrong answer for lingering, non-surgical knee complaints.
• How to utilize a 30-second maximum isometric hold to fire up dormant lower body musculature.
• Creative ways to structure a time-efficient gym circuit that unloads a sensitive joint while keeping your training productive.
• Adjusting your setup on the leg press and footplate to safely target the quads.
• Breaking the cycle of "lazy" quad function so your body feels fully engaged on your next steep descent.

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If you're dealing with stubborn, non-trauma knee pain that's threatening your upcoming training miles or summer backpacking trips, it is time to look away from the knee joint itself.

In this episode, we break down why nagging knee issues for runners, hikers, and active adults in their 40s are almost always an "upstream or downstream" mechanical problem. We pull back the curtain on how a lack of hip strength and core control forces the knee into excessive internal rotation, adduction, and structural collapse (knee valgus).

Discover why corrective measures like clamshells, hydrants, or foam rolling your IT band aren't heavy enough to build true mechanical resilience, and why functional, closed-chain compound movements like deadlifts and single-leg variations are the gold standard for long-term relief. We also discuss how to implement isometric holds (like wall sits) to safely maintain local quad and hamstring capacity without flaring up a sensitive joint. Stop avoiding load, start building intentional capacity, and get your body back on the trail.

Listen to learn:

• Why non-trauma knee complaints are actually hip or ankle problems in disguise.
• The relationship between lower back tightness, "glute amnesia," and rotational knee stress.
• Why your IT band isn't doing its job as a lateral stabilizer (and how the glute max dictates it).
• How to select the right leverage and equipment modifications (kettlebells vs. dumbbells) to train through injury.
• Simple strategies to break the psychological cycle of avoidance that leads to long-term muscle atrophy.

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This episode of Restoring Human Movement highlights the critical role resistance training plays in building a resilient and efficient runner. Host Sebastian Gonzales breaks down practical application strategies based on the current consensus from the American College of Sports Medicine, emphasizing that consistent, habitual training is often more impactful than sheer intensity. Runners will learn how structured strength work directly improves key physical attributes, such as increasing tendon stiffness to boost running economy and developing hip and core strength to combat common biomechanical issues like overstriding. By focusing on fundamental compound movements—including squat and hinge variations—this discussion provides actionable parameters to help runners move away from just chasing symptoms and toward addressing the root causes of injury through improved physical capacity.

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Rock Plates, Zero Drop & Plantar Fasciitis (Helpful or Harmful?)

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Download the FREE Plantar Fasciitis 6 Step Recovery Program here

Are you a trail runner struggling with the sharp, stabbing heel pain of plantar fasciitis? Is your morning run being sidelined by morning stiffness? This episode is your comprehensive guide to navigating the complexities of plantar fasciitis from a trail-specific perspective. We'll discuss the unique demands that rugged terrain places on the plantar fascia and explore how to modify your technique and gear to support recovery.

We dive deep into the gear that trail runners rely on and how specific features might be helping or hindering your heel pain. We analyze the role of rock plates—do these stiff protective barriers offer relief by reducing torsional twist and stabilizing the foot on uneven ground, or do they aggravate the condition by adding stiffness? We'll also examine the polarizing topic of zero-drop trail running shoes. We investigate the theory that eliminating the heel-to-toe drop can strengthen the foot and Achilles over time, versus the risk that it may place immediate, excessive strain on an already inflamed fascia. Join us as we unpack the biomechanics, discuss transition strategies, and provide actionable advice to help you manage plantar fasciitis without hanging up your trail shoes.

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Why Stretching Isn't Fixing Your Plantar Fasciitis (What Actually Works)

Is the first step out of bed a sharp reminder that your plantar fasciitis isn't gone, no matter how many calf stretches you do? If you are a runner or trail runner relying on stretching, night splints, or icing to treat your heel pain, this episode is a critical reality check. We dive deep into why conventional "stretching protocols" for plantar fasciitis are fundamentally flawed, often failing because they treat the symptom (tightness) rather than the mechanism of injury (overload).

This episode cuts through the standard advice to explain why the "root cause" of your pain is almost never solved on a stretching block.

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Should You Ice Plantar Fasciitis? (Splints, Barefoot & Recovery Tips)

Why Do We Ice?

We've all heard the standard advice: R.I.C.E. (Rest, Ice, Compression, Elevation). We use ice primarily to reduce inflammation, swelling, and pain.

When you ice your heel, it constricts blood vessels (vasoconstriction), slowing the blood flow and providing a temporary numbing sensation. This makes it excellent for symptom management. If your heel is intensely painful, a 15-minute ice massage (like rolling your foot on a frozen water bottle) can offer significant, immediate relief.

But temporary relief and healing are not the same thing.

Why Icing Plantar Fasciitis May Delay Healing

While it feels good in the moment, the scientific community is shifting its perspective on icing soft tissue injuries.

The old R.I.C.E. model is being replaced by models like P.E.A.C.E. & L.O.V.E. (Protection, Elevation, Avoid Anti-inflammatories, Compression, Education; and Load, Optimism, Vascularization, Exercise), which emphasize avoiding anti-inflammatories, including excessive ice, during the early healing phase.

Here is why you should minimize icing if your goal is long-term repair:

Inflammation is Required for Healing: Plantar fasciitis is rarely a purely inflammatory condition; it's more often "plantar fasciosis"—a degenerative breakdown of the fascia due to repetitive strain. Regardless, when the body is attempting to repair tissue, inflammation is the first, crucial stage. Ice hinders this natural, healthy process.

Impedes Removal of "Waste": The tissue breakdown that happens with plantar fasciitis creates cellular debris that needs to be cleared away. This "garbage" removal requires movement of lymph, which happens via the contraction of nearby muscles and healthy blood flow. Ice slows this circulation down.

Restricts Blood Flow to a Deprived Area: As Dr. Gonzales explains in the podcast, the plantar fascia already has notoriously poor blood flow. If you restrict that flow further with ice, you are starving an injured area that is desperate for the nutrients and oxygen carried by the blood to initiate repair.

If your heel pain isn't getting better and you use ice multiple times a day, you may actually be slowing your own recovery.

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Can You Run with Plantar Fasciitis? (When It's Safe vs Risky)

Few injuries cause as much distress to a runner as plantar fasciitis. When every step out of bed feels like walking on glass, the prospect of pounding the pavement can seem impossible—or incredibly risky.

he most common question injured runners ask is: "Can I keep running?"

The answer isn't a simple yes or no. The decision to run depends entirely on understanding the current capacity of your foot versus the load you are placing on it. Run at the wrong time, and you risk chronic degeneration or even a rupture. Run at the right time, with modifications, and you might actually support your recovery.

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Why Plantar Fasciitis Hurts More at Certain Times (Morning, Sitting, Trails)

Plantar fasciitis is rarely a constant ache; its defining characteristic is pain that fluctuates dramatically based on activity and time of day. This variability often confuses sufferers. Why is that first step in the morning excruciating, but walking improves it? Why does sitting aggravate it? And for trail runners, why do uneven paths feel worse than asphalt?

According to Dr. Sebastian Gonzales, host of the Restoring Human Movement podcast, the reason plantar fasciitis pain changes is because the load being placed on the fascia is constantly changing. The pain isn't randomized; it is a direct response to overload.

Understanding the "why" behind these specific pain spikes is essential for managing your recovery.

1. Morning Pain (The "First Steps" Spike) The most hallmark symptom of plantar fasciitis is intense, stabbing heel pain during the very first steps after waking up. To understand why, look at what happens while you are sleeping.

When you sleep, your foot naturally relaxes into a position called plantar flexion, where the toes are pointed down. While this is comfortable, it means the plantar fascia ligament (the arch support) is held in its shortest, most relaxed state for hours. Overnight, the body attempts to repair the damaged tissue, and the fascia begins to slightly contract and tighten.

When you take that first step out of bed, you are instantly forcing that shortened, contracted, and stiff fascia to stretch out under your full body weight. This sudden, acute strain on the inflamed attachment point at the heel is what causes the sharp, debilitating pain. Walking usually "warms up" the tissue, making it more pliable and decreasing the pain, but the underlying damage remains.

1. Pain After Sitting (The "Cool Down" Effect) Similar to morning pain, many people find their heel pain spikes immediately after standing up from a period of sitting, whether it's working at a desk or riding in a car.

This occurs for the same physiological reasons as morning pain, but on a shorter timeline. While you are sitting, the fascia is no longer under a load and begins to relax. The tissue begins to "cool down," tighten up, and contract slightly.

When you stand up, you are suddenly re-loading that shortened fascia, stretching it under your full body weight before the tissue has had any opportunity to warm up and become flexible. The fascia is caught at its weakest and most contracted state, leading to acute strain and immediate pain.

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Best Trail Running Shoes for Plantar Fasciitis (Cushion, Support)

Finding the right trail running shoes for plantar fasciitis involves balancing protection and support with specific gear features to address the condition's root causes. Based on insights from the Restoring Human Movement podcast, the best options often include maximal cushioning to absorb impact and support the arch. This requires a careful analysis of the dynamic system in which the runner moves.

Here is a guide to selecting footwear based on established recovery principles.

Key Features of a Supportive Shoe When managing plantar fasciitis, your focus should be on managing the load placed on the fascia. Features that support this goal include:

Maximal Cushioning: Shoes with a plush, high-stack height of midsole foam—found in categories like the "Max Cushion"—work to decrease the acute peak forces and impact that the heel encounters on rugged trails.

A "Rocker" Geometry: Many maximal shoes are built with a "rocker" shape that encourages a more efficient forward roll, reducing the flexibility required from the foot and lessening the pull on the inflamed fascia.

Stability over Stiffness: While many trail shoes feature rigid rock plates to protect against sharp objects, stiffness can sometimes aggravate an injured fascia by adding stress. Look for shoes that are fundamentally stable rather than just stiff, and which provide supportive containment around the midfoot and arch.

Navigating Zero-Drop Trail Shoes and Recovery There is a often-discussed theory regarding zero-drop trail running shoes for recovery. Proponents suggest that eliminating the heel-to-toe drop (making the heel and forefoot level) can eventually strengthen the foot and Achilles.

However, for a runner with active plantar fasciitis pain, this transition can be highly risky.

Zero-drop shoes place a significant and immediate load on the calves and Achilles, which are often weak links contributing to the fascia's overload. Switching too fast can create a "boom-bust" cycle, spiking the strain on the already compromised fascia. If you utilize zero-drop or minimalist footwear,

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Where Should You Run with Plantar Fasciitis? (Surface, Speed & Hills Explained)

When you have plantar fasciitis, your pain fluctuates not randomly, but as a direct result of the specific forces placed upon your foot. If you are struggling with that signature stabbing morning pain, pain after sitting, or increasing discomfort while running, it is because your activity is exceeding the current capacity of your injured tissue. To continue running safely, you must decrease that peak load by modifying your environment and technique.

Master the Parameters of Load Management This episode cuts through the standard, passive advice (like resting or stretching, which rarely fixes the root cause) to offer actionable strategies for active runners. You cannot wait for the pain to stop; you must learn how to load your foot appropriately.

We explain the "why" behind the specific parameters you need to modify:

1. The Best Running Surfaces: Understand why asphalt or concrete is often more forgiving than variable, uneven terrain or trails. We break down how soft, uneven surfaces force your foot into torsional (twisting) strains, which spike the load on the plantar fascia far more than the simple, repetitive impact of hard pavement.

2. Speed and Intensity: Why sprints and speed work are the most critical factors to eliminate during early recovery. High-velocity running spikes the acute load on the Achilles tendon and the fascia, risking chronic degeneration or, in severe cases, rupture.

3. The Impact of Hills: Analyze how running uphill forces your ankle into excessive plantar flexion, placing extreme strain on the calf and fascia. We discuss why you must avoid hilly routes until your calf strength and tissue capacity are rebuilt.

Learn When Running is Safe vs. Risky A key takeaway of this episode is understanding the difference between temporary symptom management and long-term healing. We emphasizes utilizing tools like supportive custom orthotics only as temporary band-aids. These supports are excellent tools to help decrease the peak load on the fascia, allowing you to settle the acute symptoms while you are in an active rehabilitation program to address the weak glutes, calves, and intrinsic foot muscles that are the true drivers of the overload.

To determine if your run was "safe," utilize the essential 24-hour check. If your morning pain is not worse the day after a run, your current load (surface, speed, and mileage) is manageable. If morning pain escalates, you did too much.

Don't let plantar fasciitis end your running. Tune in to understand how to build a resilient, strong body that can handle the specific environmental demands you place upon it. And remember, for a comprehensive recovery plan that builds tissue capacity and restores your human movement, schedule a consultation with a provider in Huntington Beach or utilize our online programs.

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Hey everybody, it's your co-host Sebastian with the Restoring Human Movement podcast! Today's episode is a special one, as I'm sharing insights from a book I'm creating—a 'playbook' about things I wish I'd known much earlier in life to radically improve overall health and physical well-being.

For years, our office has been dedicated to helping people overcome conditions like lower body pain, sciatica, and foot problems, often dispelling the bad information that suggests things will only get worse with age. I've personally dealt with multiple injuries over the years and experienced firsthand the misinformation prevalent in healthcare.

This episode introduces a new philosophy: 'Feel Good, Look Good, Age Well.' In my 30s, I realized that true well-being isn't just about looking good; it's fundamentally about feeling good and then aging well—avoiding common issues like high blood pressure or diabetes. We'll explore the holistic approach needed to achieve this, emphasizing that it's not just about physical activity or nutrition alone. Tune in to discover the foundational principles that can genuinely transform your health journey!

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Are you experiencing baffling side hip pain that just doesn't seem to make sense? In this episode, we're diving into a fascinating case presentation with a seasoned marathon runner who developed lateral hip pain after a race. Despite a long history of managing hip complaints, this time was different – no pop, no direct injury, just persistent discomfort from the upper crest of the hip down the side and backside.

This 'mystery' pain was a dead giveaway of spine-referred hip pain, a phenomenon that accounts for 70-75% of hip complaints we see without a direct mechanism of injury! It might sound odd, but pain from your spine can absolutely manifest as hip discomfort, especially when there's no direct impact or pop and the pain is located on the side, near the greater trochanter.

We'll debunk common misconceptions, like mistaking this type of pain for IT band syndrome (which typically presents differently, often with knee symptoms). Learn how an experienced examination can quickly identify the true source of your pain and help you find rapid relief, even when it's referred from the upper lumbar spine. This is a must-listen for active individuals looking to understand their pain without feeling like they're damaging their body long-term!

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Welcome back to the Restoring Human Movement podcast! Are you experiencing frustrating numbness or tingling in your fourth and fifth fingers? While there's a lot to unpack when it comes to nerve issues, today we're diving into the common causes of this specific type of finger numbness.

Here's a crucial insight: If you're feeling this numbness in both hands, there's a high probability it's actually originating from your neck or spine! It's far less common to have bilateral cubital tunnel syndrome or carpal tunnel syndrome, making the spine a primary suspect – even if you don't have obvious neck pain or stiffness.

Important Disclaimer: The information in this podcast is not medical advice. It is your responsibility to seek a proper examination and diagnosis from a qualified medical professional. This isn't just for liability; getting the right care early on is critical. Many people delay treatment for numbness, especially if weakness develops, and waiting too long can make full recovery significantly more challenging in the future. Don't let poor initial care lead to prolonged problems. Tune in to understand why acting early is so important!

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Today, we're getting real about a challenging injury: the hamstring tear. Your host shares a deeply personal experience, having suffered this injury three times in the last year alone. As a 43-year-old athlete who's played baseball since childhood, this is a topic that hits close to home – and it's something many active individuals, whether fast sprinters or highly mobile, often fear as a career-ender.

In this episode, you'll get an inside look at the journey through multiple hamstring tears. We'll dive into the crucial insights and practical advice that your host wishes he knew during the very first tear. It's a scary injury, but it doesn't have to be the end of your athletic pursuits. Tune in for an honest conversation about recovery, lessons learned, and how to navigate the challenges of a hamstring tear, drawing directly from lived experience.

Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_

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In this episode, we tackle the persistent ache and mystery behind thigh pain. We dive deep into common musculoskeletal diagnoses that affect runners and active individuals, breaking down how to identify whether your pain is a simple muscle strain or something more complex.

We start by demystifying pain in the front of the thigh, discussing everything from common quad muscle strains and contusions to the surprising signs of nerve irritation like radiculopathy. We'll share how to tell the difference between a torn muscle and a deep, nagging ache from a bone stress injury—a common concern for runners who ramp up their mileage too quickly.

Then, we'll move to the back of the thigh, addressing the age-old question: Is it a hamstring strain or sciatica? We'll reveal the key differences and share common presentation patterns of sciatic nerve irritation that often mimic hamstring tightness, even without the presence of numbness or tingling.

Finally, we'll wrap up by touching on the importance of a proper diagnosis and the role of conservative management, including manual therapy, rehab, and how a focus on strength training can help prevent these injuries in the first place.

We'll cover:

• Diagnosing pain in the front of the thigh: quad strains vs. contusions and nerve pain.
• The difference between a hamstring strain and sciatica.
• The signs of a bone stress injury in the femur.
• Actionable rehab strategies for long-term relief and injury prevention.

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In this episode, we tackle the aches, sprains, and mysteries of the foot and ankle, which are often the foundation of many runners' problems. We dive deep into common musculoskeletal injuries, from a simple misstep off a curb to the chronic pain that keeps you off the road.

We'll break down the different types of ankle sprains—from the common inversion sprain to the less common but equally frustrating high ankle sprain—and explain how to tell if you might have an accompanying fracture. Then, we'll move to tendon-related pain, demystifying conditions like Achilles tendinopathy and Peroneal tendon injuries that can cause pain, swelling, and a feeling of instability.

From there, we'll step into the foot to discuss conditions like stubborn plantar fasciitis and the tell-tale signs of a stress fracture. We'll also share a crucial insight: some pain that feels like a strain or tendinopathy can actually be from nerve irritation. We'll also touch on how your foot and ankle are part of a larger system, where pain can originate from issues with your knee, hip, or core.

This episode is your essential guide to understanding what's really going on below the knee and why a proper diagnosis is the first step toward lasting relief.

We'll cover:

• The difference between ankle sprains and fractures.
• Identifying and managing Achilles and Peroneal tendon injuries.
• The connection between nerve irritation and foot/ankle pain.
• Common foot conditions like plantar fasciitis and stress fractures.

Contact Information: 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com

Call to Action: Book a Discovery Session/Consultation to see if we can help (virtually or in-person).

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In this episode, we tackle the most critical question in any long-distance race: is this pain a harmless sensation or a sign of an impending injury? Your handy-dandy running injury expert breaks down the "rules of thumb" to help you, your coaches, and your crew make the right call in the heat of the moment.

This episode is a must-listen for ultra-athletes and their support staff. We provide a simple, three-part framework for assessing pain on the course, from the nagging ache that's likely just sensitivity to the red flags that signal it's time to absolutely stop. We also discuss the specific responsibilities of the crew and coaches—your level-headed support system—and where you should turn for a professional diagnosis.

We'll cover:

• The framework for identifying harmless pain versus a true injury.
• The critical assessments you and your crew can perform during a race.
• How to prevent a small issue from becoming a race-ending one.
• Why your crew is your most valuable asset when dealing with pain.

And as always, our discussion is a general overview. Always consult a medical professional or the medical staff at the aid station. For a more detailed look at these assessments, reach out for our exclusive handout for coaches.

Contact Information: 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com

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Peroneal tenosynovitis may sound complicated, but for runners, the signs are often easy to spot. This condition affects the tendons along the outside of the ankle — the ones that help stabilize your foot with every stride. When these tendons become irritated or inflamed, runners often notice pain, swelling, or stiffness that gradually worsens with training.

Early signs include a dull ache or soreness at the outer ankle, sometimes turning into sharper pain during or after runs. Swelling, warmth, or even a snapping sensation near the ankle can also appear. Many runners feel stiffness first thing in the morning or after sitting for long periods. On trails or uneven ground, the ankle may even feel weak or unstable, making balance harder to maintain.

Unlike an ankle sprain, which happens suddenly, peroneal tenosynovitis usually builds up over time due to repetitive stress, higher mileage, or uneven terrain. Recognizing these early warning signs can help runners better understand what their body is saying and stay consistent in their training.

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Shin pain is one of the most common complaints among runners, and anterior lateral shin splints are a prime example. This type of shin splint affects the front and outer part of the lower leg, often showing up as an ache or soreness that builds during runs and lingers afterward. At first, the discomfort may feel like a dull ache that eases once you warm up, but over time it can progress into sharper or throbbing pain that interferes with both running and daily activities.

Runners with anterior or lateral shin splints often notice tenderness when pressing on the shin, a feeling of tightness in the muscles along the front of the leg, or even mild swelling after a tough workout. Hard surfaces, downhill running, or sudden jumps in mileage can make the symptoms worse. Unlike a stress fracture, which usually causes pinpoint pain in one exact spot, shin splints typically cover a broader area along the shin and may affect both legs.

Recognizing the signs early helps runners understand what's happening in their lower legs and take steps to keep training consistent without being sidelined.

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Hip and Achilles pain are two of the most common problems that runners face, yet they can feel very different from person to person. In this case study episode, we look at two runners dealing with pain in these areas and the unique ways their symptoms showed up.

Hip pain in runners often presents as aching or stiffness deep in the groin, on the outer hip, or at the front of the joint. It can limit stride length, cause tightness after sitting, and sometimes even mimic other issues like back problems. Achilles pain, on the other hand, is usually felt as soreness or tenderness along the tendon just above the heel. Early signs include stiffness first thing in the morning, aching that builds during a run, or swelling that lingers afterward.

By comparing how these two runners experienced their hip and Achilles symptoms, this episode highlights the patterns athletes should pay attention to. Recognizing the early warning signs is key to staying consistent with training and avoiding setbacks.

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Knee pain can be confusing for runners because it comes in many forms. One lesser-known source is Hoffa's fat pad impingement, which affects the soft tissue just below the kneecap. This fat pad normally cushions the front of the knee, but when it becomes irritated or pinched, it can create sharp, localized pain that feels very different from general soreness after a run.

Runners often describe the discomfort as pain directly beneath or on either side of the kneecap, especially when the leg is fully straightened. The symptoms may worsen when running downhill, standing with the knee locked out, or after long runs that place repetitive stress on the front of the joint. Some also notice swelling, tenderness when pressing just below the patella, or a feeling of fullness at the front of the knee.

Because the fat pad is highly sensitive, irritation can linger if ignored. Unlike conditions such as patellar tendon pain, Hoffa's fat pad impingement tends to feel sharper and more pinching in nature. Recognizing these symptoms early can help runners better understand the cause of their knee pain and avoid setbacks in training.

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Welcome to the Restoring Human Movement podcast! Thanks for joining the movement movement. I'm Dawne, and whether this is your first time or you're returning, we're glad you're here. Don't forget, we have tons of videos on YouTube and other recordings on this podcast platform covering many areas of the body, so feel free to use those as resources for any questions you may have.

Today, we're tackling a crucial topic: How do you know if you're seeing the right provider? I've got intern Garrett here with me, and you've probably heard his voice a few times by now. He's nearing the end of his year with us, so I'm taking advantage of these last opportunities to record our conversations for you.

We were just discussing this before recording. Garrett, what was going through your mind that sparked the question, "Is it a red flag to be seeing this type of provider?"

"Yeah, recently I went on a trip with some friends," Garrett explains, "and if you're in chiropractic school, PT school, or any sort of provider school, you inevitably get asked questions about pain or injuries. I had a friend who was seeing a pretty famous provider and asked, 'Hey, are they doing the right things for me? Are they giving me the right care I need, especially since it's a pretty far drive?' They said, 'We're flying blind here. Most people don't know what makes a good or bad chiropractor or physical therapist. Are they just trying to sell me packages? Or are they actually getting me better?' These are really important questions because if we in the industry don't check ourselves, we're not going to give people the proper care."

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Welcome to the Restoring Human Movement podcast! Today, we're tackling a common source of discomfort: outer hip pain, specifically focusing on trochanteric bursitis. While textbooks define bursitis as side-of-the-hip pain with swelling or puffiness, what if you have pain but no swelling? We'll dive into what that means and why your symptoms might be confused with other conditions like gluteal tendinopathy or IT band issues.

Bursitis is an irritation and inflammation of the bursa – a fluid-filled sac – which often means swelling. But even without visible swelling, the tips we're sharing today can help. However, understanding exactly what you have is key, which is why a thorough physical examination.

If your outer hip hurts when you walk, run, hike, or even sometimes clicks, but without the classic swelling, you'll gain crucial insights. Don't let uncertainty about your outer hip pain hold you back. Tune in to learn more and discover how proper diagnosis is your first step towards effective relief

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

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Welcome to the Restoring Human Movement podcast! Today, your co-host Sebastian is diving deep into hip impingement, a condition often misunderstood but crucial for athletes and active individuals to grasp. If you've been dealing with persistent hip or groin pain, this episode is for you.

We'll break down exactly what hip impingement is: a pinching sensation in the hip, typically caused by two main bony types—pincer type (an overgrowth on the pelvis/acetabulum) or cam type (an abnormal shape of the femoral head). We'll also discuss mixed types. While there is indeed a bony component that often won't change, we'll explain why this doesn't mean you're stuck with the pain. As we've discussed in other podcasts, there's a vital biomechanical factor at play. This is why focused rehabilitation and exercise are key principles for effective treatment.

Understanding these details is the first step toward finding relief and getting back to the activities you love. We'll even guide you to our YouTube channel for visuals that provide more insight into these bony components. Tune in to demystify hip impingement and get on the right path to recovery!

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

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Welcome back to the Restoring Human Movement podcast! If you're an active individual – a runner, a hiker, a sports enthusiast – you know how frustrating hip pain can be. It's often more than just a general ache; the specific location of your hip pain can offer vital clues about its underlying cause.

In this episode, your co-host Sebastian dives deep into hip pain locations and how they relate to common conditions that sideline athletes. We'll explore:

• Groin pain: Could it be a sports hernia or hip flexor overuse?
• Front-of-hip pain: Is hip impingement (FAI) the culprit?
• Outer hip pain: Could you be dealing with hip trochanteric bursitis or a TFL strain?
• Deep buttock pain: We'll discuss how this often points to piriformis syndrome.

Understanding where your pain is located is the first step toward effective treatment and getting back to the activities you love. We specialize in lower quarter conditions, so whether it's hip, knee, or ankle problems, we've got you covered with tons of detailed resources. Tune in to decipher your hip pain and get on the right path to recovery!

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

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Welcome to the Restoring Human Movement podcast! If you're an active individual – a runner, a hiker, or anyone who loves playing sports – you're in the right place. Today, your co-host Sebastian is diving into a topic we'll soon be featuring on our YouTube channel: understanding knee pain based on where it hurts.

We'll explore how the specific location of your knee pain can offer vital clues about the probable diagnosis. For instance, pain around your kneecap might point to runner's knee (patellofemoral pain syndrome), while discomfort on the outside could indicate IT band syndrome. We'll also discuss how front-of-knee pain can differ from issues like bursitis, and why internal knee pain might signal meniscus injuries or other structural problems.

Tune in as we start unpacking knee problems and help you decipher what your knee is trying to tell you!

Looking to get in touch with our office?

We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Youtube Video on Patellofemoral Pain Syndrome: https://youtu.be/hRf5RLBTA2A

Online Knee Program: https://www.p2sportscare.com/products/

Enjoy!

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Ready to find out why your pain keeps coming back dispite trying everything?

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Welcome back! In this episode, we're diving deep into the world of sports hernia, giving you a vital 2025 recap of what we're seeing and learning. This isn't just an update; we're also tackling the top 5 burning questions that many of our listeners have about this notoriously frustrating injury. If you're an athlete, or just someone experiencing persistent groin pain or lower abdominal discomfort, this episode is for you. We'll cut through the confusion, share the latest insights, and provide clear answers to help you better understand, manage, and recover from a sports hernia. Don't miss this essential Q&A session!

The Sports Hernia 6 Step Recovery Plan

Youtube Sports Hernia Virtual Surgery Playlist Free https://www.youtube.com/watch?v=vgEZcNkkO24&list=PL4ia_VsGiqb_kw3iWHNkaDp5X7W3jg6mk

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Join your handy-dandy running injury expert, Dr. Mandy, as she gets personal about an injury she's been navigating for over a year: Hoffa's fat pad impingement. With a background in NCAA cross country and track, coaching, and now specializing in trail and ultra running, Dr. Mandy knows a thing or two about runner's aches and pains. This isn't your typical ACL tear or patellar issue – there was no specific 'aha!' moment of injury, no popping or bruising. Instead, this outside lower knee pain came on gradually, possibly aggravated by a steep, technical descent during a run and exacerbated by a long day standing at a track meet. Dr. Mandy shares her experience with this often misunderstood condition, offering insights into what it feels like and how it can develop. If you've experienced nagging pain around your knee that doesn't fit the usual injury descriptions, this episode might shed some light on what could be going on.

Looking to get in touch with our office?

We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Youtube Video on Patellofemoral Pain Syndrome: https://youtu.be/hRf5RLBTA2A

Online Knee Program: https://www.p2sportscare.com/products/

Enjoy!

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Welcome back to the movement movement! Your host, Dr. Mandy – a runner herself and a specialist in treating ultra, trail, and all distance runners – shares insights from years of experience. Today, she delves into two compelling case studies with a common thread: both runners presented with hip and groin pain, but also had secondary Achilles tendinitis. The first runner, 'Mia,' a fast track specialist (1500m/5k) in her 20s, experienced Achilles pain that switched sides, especially during speed work and when wearing spikes. The second, a non-elite but Boston-qualifying marathoner in his early 40s, also had hip/groin issues. Dr. Mandy reveals that for both, the primary hip and groin pain was actually referred pain from the low back, responding quickly to treatment. Tune in to learn about this crucial connection and gain valuable understanding into common runner's complaints!

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Online Hip/Groin Program: https://www.p2sportscare.com/products/

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Hey active folks, especially runners dealing with stubborn hip or groin pain! Today, your co-host Sebastian is diving into the topic of hip impingement. This is something often overlooked, and unfortunately, misinformation can prevent you from finding relief. Sebastian will cover the basics of hip impingement. While there is a bony aspect to hip impingement that won't change, Sebastian emphasizes that this doesn't mean you're stuck. Tune in to learn about the mechanical factors at play and why rehabilitation and exercise can make a significant difference. If you've been struggling with hip or groin pain that just won't go away, this episode is a must-listen to understand hip impingement and what can be done about it.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

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Are you an active individual plagued by lower back pain that's aggravated by sitting? You're not alone. In this episode, we dive into why sitting, even with good posture, can significantly worsen various types of lower back pain. Whether you're dealing with discogenic pain from a disc injury, a pinched nerve, arthritis, or degenerative disc disease, that seated position often just feels terrible. We'll explore the mechanics behind why sitting can be so problematic for your lower back and touch on the underlying issues that make it so uncomfortable. If you're tired of the constant battle with back pain that flares up every time you sit down, this episode will shed light on why and what you can start to understand about your condition. Plus, learn about how to access more in-depth content and even potential giveaways by subscribing to the show!

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Low Back Program: https://www.p2sportscare.com/products/

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Continuing the story of our 50-year-old patient with knee pain who dreams of running with friends, we delve into a common concern: fear of movement. He was advised by his surgeon to never squat below parallel, a piece of advice Sebastian believes might be hindering his recovery. In this episode, we discuss the assessment findings that actually indicated it was okay for him to squat to a greater depth. Learn how a thorough evaluation can sometimes contradict general advice and open up new possibilities for rehabilitation. If you've been given cautionary instructions about movement after knee issues, this episode highlights the importance of individualized assessment in your journey back to activity, whether it's running with friends or simply feeling more confident in your body.

Looking to get in touch with our office?

We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Youtube Video on Patellofemoral Pain Syndrome: https://youtu.be/hRf5RLBTA2A

Online Knee Program: https://www.p2sportscare.com/products/

Enjoy!

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Welcome back to the Restoring Human Movement podcast! Join your co-host Dawne and intern Garrett as they dive into a fascinating case study. They'll be discussing a determined female in her 30s who was thrilled to get back into running, ramping up to 2-3 miles, 5-6 days a week after a long break. However, a swollen left knee is now hindering her progress. Garrett, with his strength and conditioning background, joins Dawne to discuss the hands-on treatment and, more importantly, the weight room program designed to get this runner back on track. If you're a runner dealing with setbacks or interested in how rehabilitation and strength training work together, this episode offers a real-world example and Garrett's expert insights. New to the podcast? Check out our extensive library on neck, shoulder, low back, hip, and running-specific topics, including episodes with our running expert, Dr. Mandy!

Looking to get in touch with our office?

We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Youtube Video on Patellofemoral Pain Syndrome: https://youtu.be/hRf5RLBTA2A

Online Knee Program: https://www.p2sportscare.com/products/

Dawne's Postparnum Mom Recovery Guide https://drive.google.com/file/d/1YpjAMQnvZ9fahgJuY1ALGActkzJ_R5So/view?usp=sharing

Enjoy!

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Ready to find out why your pain keeps coming back dispite trying everything?

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https://www.p2sportscare.com/webinars/

Got a sudden case of low back pain? You're not alone! Join your host Dan and his intern, Garrett, as they tackle the five biggest questions people have about acute low back pain – the kind that just pops up. From understanding what 'discogenic' pain really means to getting clarity on what's likely going on, Dan and Garrett break down the essentials. You'll also get a peek behind the podcast with a hilarious (and perhaps relatable) introduction to Garrett, who claims to be 'not a fun person' but definitely helps answer your pressing back pain questions. If you've recently thrown out your back and are looking for straightforward answers, this episode is for you!

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Low Back Program: https://www.p2sportscare.com/products/

Dawne's Postparnum Mom Recovery Guide https://drive.google.com/file/d/1YpjAMQnvZ9fahgJuY1ALGActkzJ_R5So/view?usp=sharing

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In this episode, Dr. Sebastian Gonzales DC dives into the top 5 mistakes people make when dealing with a disc herniation, bulging disc, or general low back disc injury. Many patients unknowingly prolong their pain by avoiding movement, relying too heavily on passive treatments, or mistaking the real source of their symptoms. You'll learn why rest isn't always best, how core stabilization really works, and what movements may actually support recovery—not hinder it. Whether you've been told you have a disc injury or you're experiencing sciatica, numbness, or stiffness after sitting, this episode gives you clear, practical insight. Perfect for anyone looking to move smarter and return to an active life without relying on medications or surgery.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Online Low Back/ Sciatica Program: https://www.p2sportscare.com/products/

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

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Welcome back to the Restoring Human Movement Podcast! I'm your cohost, Sebastian Gonzales DC, and today we're diving into a real-life case of chronic hip pain that many active people will relate to. Our focus is a female athlete who has been dealing with front-of-hip pain—right in the hip crease—for over two years. Despite trying various treatments, the discomfort lingered, coming and going since her twenties.

If you're someone who stays active but constantly feels limited by stubborn lower body pain—whether it's your hip, groin, back, knee, or even heel—this episode is for you. We specialize in helping people return to the activities they love, and this case gives us a chance to explore what works and what doesn't in long-term hip pain management. Whether you're a runner, lifter, or weekend warrior, you'll take away practical insights to help your own recovery journey.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

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In this episode, Dr. Sebastian Gonzales DC breaks down the five most common mistakes people make when dealing with sciatica and persistent sciatic nerve pain. Whether you've been struggling with leg pain, lower back tightness, or that infamous shooting pain down the leg, this episode is packed with essential insights. Discover why stretching might not always help, how misdiagnosis can delay recovery, and why rest alone won't fix the root problem. Learn how to avoid these sciatica mistakes and get on the right path toward relief with expert advice rooted in rehab strategies that actually work. Perfect for runners, lifters, and anyone tired of chasing temporary relief.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Online Low Back/ Sciatica Program: https://www.p2sportscare.com/products/

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

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Ready to find out why your pain keeps coming back dispite trying everything?

Book a free Discovery Call here.

https://www.p2sportscare.com/webinars/

In this episode, Dr. Sebastian Gonzales DC dives into a real-world sports hernia case involving a 16-year-old female track athlete. This episode explores the challenges and nuances of treating a sports hernia in younger athletes who participate in high-demand sports like sprinting, hurdling, and jumping. Sebastian breaks down the thought process behind the rehabilitation plan, from initial diagnosis to return-to-sport phases. You'll hear practical insights into core stability training, adductor loading strategies, and how to safely modify track workouts to prevent setbacks. Whether you're an athlete, parent, or clinician, this episode is packed with guidance on how to build a non-surgical, sport-specific rehab plan tailored to youth athletes.

The Sports Hernia 6 Step Recovery Plan

Youtube Sports Hernia Virtual Surgery Playlist Free https://www.youtube.com/watch?v=vgEZcNkkO24&list=PL4ia_VsGiqb_kw3iWHNkaDp5X7W3jg6mk

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Returning to running after childbirth can be a challenging journey, and this week we address a common struggle: lower back and groin pain. We'll be discussing an email from a new mom eager to get back to running, but experiencing persistent deep aches in her lower back and sharp groin pain, especially during stride increases and hill work. We'll dive into safe and effective return-to-running strategies tailored for postpartum runners, focusing on exercises to strengthen the pelvic floor and core. We'll also discuss how to differentiate between normal postpartum discomfort and potential injuries like pelvic floor dysfunction and diastasis recti. If you're a postpartum runner facing similar challenges, this episode offers practical advice and expert insights to help you get back to running safely and confidently.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Dawne's Postparnum Recovery Guide: https://drive.google.com/file/d/1YpjAMQnvZ9fahgJuY1ALGActkzJ_R5So/view?usp=drive_link

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

Online Low Back Program: https://www.p2sportscare.com/products/

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In this episode of Restoring Human Movement, co-host Dr. Sebastian Gonzales DC tackles a growing concern in the healthcare world: are outcomes for lower back pain actually improving, or are we slipping backward? Despite the abundance of updated research and proven rehab methods, many providers still rely on outdated, fear-based treatments that may be holding patients back. Sebastian explores the gap between evidence-based care and what's still happening in clinical practice—especially for disc-related back pain. Whether you're a chiropractor, patient, or just curious about modern spine care, this episode shines a light on what we need to do better and how we can start moving forward.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Low Back Program: https://www.p2sportscare.com/products/

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In this episode of the Restoring Human Movement podcast, we highlight some of the simplest yet most effective wins for plantar fasciitis relief that many people overlook. While it's common to jump straight into aggressive treatments, the real progress often lies in foundational steps like adjusting load, improving calf strength, and managing foot mechanics. We shares the key habits, exercises, and recovery tactics that lead to long-term success. Whether you're a runner, weekend warrior, or someone just trying to walk pain-free again, this episode uncovers the low-hanging fruit in plantar fasciitis recovery that can make a big difference.

Download the FREE Plantar Fasciitis 6 Step Recovery Program here https://www.p2sportscare.com/webinars/

714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com

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In this episode of the Restoring Human Movement podcast, cohost Dr Dawne Costintino DC, Primary Spine Practitioner, shares a real patient case involving two common complaints: a tight lower back and pain along the inner knee. This combo shows up in runners, lifters, and active people more than you'd expect—and it's not always about the site of pain. Dawne dives into movement patterns, compensation habits, and overlooked contributing factors that can trigger or prolong this type of discomfort.

If you're someone who moves often, but suddenly feels limited by nagging pain or stiffness, this episode unpacks the "why" behind these symptoms and offers early insights into how to get moving confidently again. Great for runners, weekend warriors, and anyone chasing better performance without the pain.

Looking to get in touch with our office?

We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Youtube Video on Patellofemoral Pain Syndrome: https://youtu.be/hRf5RLBTA2A

Our Online Knee Program: https://www.p2sportscare.com/products/

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In this episode of Restoring Human Movement, your cohost Dr Dawne Costintino DC, Primary Spine Practitioner, dives into how simple lifestyle habits can make a huge difference in the healing process of lumbar disc injuries—like herniations and bulges. Rather than just focusing on stretches and rehab exercises, we highlight five often-overlooked strategies that support recovery: staying active, regular mobility work, improving posture, getting high-quality sleep, and minimizing prolonged sitting. Sebastian also shares a quick personal update and unpacks how each of these habits can either accelerate healing or unknowingly hold you back. If you’re dealing with disc-related back pain, tune in and learn how to help your body heal without relying solely on medical interventions.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Online Low Back/ Sciatica Program: https://www.p2sportscare.com/products/

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

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In this episode of the Restoring Human Movement Podcast, cohost Dr. Sebastian Gonzales DC dives deep into one of the most misunderstood topics in musculoskeletal health: hip impingement (FAI). Drawing from real-world telehealth sessions and in-person client cases, Sebastian unpacks the truth behind this often-frustrating condition. Is hip impingement purely a structural issue doomed to persist forever? Or is there more to the story?

You’ll learn why symptoms can come and go, why X-rays and MRIs don’t tell the full picture, and how biomechanics play a massive role in whether or not you actually feel hip pain. Sebastian shares his approach to building a resilient hip using smart rehab programming — and the essential "check-boxes" that every plan should cover. He also discusses how people often give up on exercises too soon just because one movement hurts — and why regression and progression are key tools, not failures.

If you’re a runner, active adult, or healthcare provider dealing with hip impingement, this episode will challenge what you thought you knew and give you a framework to start creating real change. Plus, this conversation pairs with a YouTube video breakdown for those who want a visual walk-through.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

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Hey trail runners! If you've been sidelined by that nagging pinch in the back of your ankle, right around the Achilles, you're in the right place. In this solo episode, Sebastian dives deep into ankle impingement specifically for active individuals like you who love to hit the trails. Sebastian will guide you on how to effectively communicate your symptoms to your healthcare provider, ensuring you get the right diagnosis and care. He'll also share key information about the presentation of ankle impingement in trail runners, along with actionable exercises and crucial thinking points to be aware of on your journey back to pain-free running. If ankle impingement is keeping you off your beloved trails, this episode is packed with practical advice to help you understand your injury and take steps towards recovery.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

Download the FREE Plantar Fasciitis 6 Step Recovery Program here https://www.p2sportscare.com/webinars/

714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com

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In this episode of the Restoring Human Movement Podcast, Dr. Sebastian Gonzales breaks down five essential habits that can significantly help manage and recover from sciatica. Sciatica, often described as radiating pain from the lower back down the leg or even into the foot, is a symptom of several possible conditions—including lumbar disc injuries, arthritis, or nerve entrapments. While every case is different, many people unknowingly prolong their symptoms by skipping the basics.

We cover the importance of staying active, regular stretching, posture awareness, sleep quality, and avoiding prolonged sitting. Each of these plays a huge role in not just short-term symptom relief, but long-term recovery. Whether you’ve had sciatica for years or are just starting to feel symptoms, this episode offers real-world insights on how to take back control. Plus, learn why generic rehab programs might not be enough—and how individualized care can make the difference.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Online Low Back/ Sciatica Program: https://www.p2sportscare.com/products/

Free Low Back/ Sciatica Webinar: https://www.p2sportscare.com/webinars/

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In this episode, Dr. Sebastian Gonzales breaks down one of the biggest misconceptions in rehab and fitness: that corrective exercises fix the problem. Spoiler alert—they don’t. Instead, they improve your body’s capabilities, help redistribute stress, and allow you to accomplish the same task in a new, often less painful way. You'll also learn how these movements act as “burner” exercises to wake up underused tissues or change motor patterns that may be contributing to discomfort. If you're using corrective exercises as a magic pill, it’s time to rethink your strategy. Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Sebastian's Online Hip/Groin Program: https://www.p2sportscare.com/products/

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In this episode, Dr. Sebastian Gonzales dives into the common misdiagnoses that plague runners dealing with overuse injuries. If you’ve been told you have IT band syndrome or a calf strain but aren’t improving, this episode is a must-listen. You’ll learn how to spot the signs of a deeper issue, avoid wasting time on the wrong treatments, and fast-track your recovery. We’ll break down why these misdiagnoses happen, what they really mean, and what smart runners are doing to stay on the trail pain-free.

Youtube Video on Patellofemoral Pain With Runners https://youtu.be/hRf5RLBTA2A

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Online Knee Program: https://www.p2sportscare.com/products/

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In this episode, Dr. Sebastian Gonzales DC dives into one of the most overlooked causes of sciatica aggravation in runners—poor exercise selection. He breaks down why exercises like stiff-leg deadlifts and certain hip hinge variations may be doing more harm than good for those with nerve root sensitivity. Learn which movements to eliminate, modify, or replace to keep your training pain-free and supportive of your running goals. Whether you're dealing with chronic sciatica or just looking to bulletproof your back, this episode delivers clear, actionable advice for smarter weight training.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Online Low Back/ Sciatica Program: https://www.p2sportscare.com/products/

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

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In this episode of the Restoring Human Movement podcast, we go beyond basic stretching to explore what really works when it comes to hip and groin rehabilitation. Stretching has its place, but it’s often overused or misapplied—especially in cases of chronic groin pain, hip impingement, or post-injury rehab. Dr. Sebastian Gonzales dives into the science and real-world application of mobility, stability, and strength strategies that actually drive recovery forward. If you're dealing with nagging hip tightness, groin strains, or discomfort that’s limiting your performance, this episode will help shift your focus from passive flexibility to active mobility and tissue resilience.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Free Hip Webinar: https://www.p2sportscare.com/webinars/

Online Hip/Groin Program: https://www.p2sportscare.com/products/

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Returning to running after childbirth can be challenging, especially when knee and hip pain get in the way. In this episode, Dr. Dawne DC addresses the concerns of a postpartum mom, one year after birth, who's struggling to get back to her running routine. She's experiencing inner knee pain that comes on quickly during runs and worsens, as well as hip pain after longer distances. We'll explore how a lack of pelvic stability and lower back muscle weakness can affect running posture and contribute to these issues.

Dr. Dawne will provide practical advice and rehabilitation strategies to help this mom, and others like her, regain their running ability. We'll discuss how to manage knee and hip pain, improve pelvic stability, and strengthen the lower back to support running posture. We'll also address the mental health benefits of running and how to safely return to this important activity. If you're a postpartum mom struggling to get back to running due to knee or hip pain, this episode with Dr. Dawne's expertise is for you.

Youtube Video on Patellofemoral Pain With Runners https://youtu.be/hRf5RLBTA2A

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In this episode of the Restoring Human Movement podcast, we explore the journey of a postpartum mother who, after three years of groin and lower back pain, is ready to return to running. Dr. Dawne Costantino DC breaks down the clinical reasoning used to guide her rehabilitation—from identifying movement faults to selecting the right exercises that safely support postpartum recovery. You’ll hear insights into how groin and back pain can persist long after childbirth, the common missteps in postpartum rehab, and what can be done differently to rebuild strength, confidence, and athletic performance. If you're a postpartum runner—or help people who are—this episode is packed with useful, real-world strategies to get back to doing what you love.

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Are you dealing with persistent hamstring pain that just won't seem to go away, even with stretching or traditional treatments? Welcome to the Restoring Human Movement podcast! Today, we're joined by Dr. Dawne, who will help us solve the 'Hamstring Mystery' by exploring two often-overlooked culprits: nerve referral and core stability.

Many times, what feels like a hamstring issue could actually be pain originating from your lower back, referring down the leg – a common phenomenon Dr. Dawne will explain in detail. Beyond that, she'll highlight the critical role core stability plays in supporting your entire kinetic chain and how a weak or inefficient core can contribute to chronic hamstring problems.

If you're tired of recurring hamstring issues and want a fresh perspective on pain relief and long-term recovery, this episode with Dr. Dawne is a must-listen. Tune in to understand the complex interplay between your nerves, core, and those stubborn hamstring aches, and discover why looking beyond the muscle itself can lead to lasting solutions.

Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_

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Postpartum pelvic health is essential, but often overlooked. In this episode, 'Empowering Postpartum Pelvic Health: 11 Questions You Need Answers To,' by Dr. Dawne Costantino DC, we tackle the most pressing questions moms have about their pelvic floor, core, and overall well-being. We'll cover everything from incontinence and pain to diastasis recti and return-to-exercise strategies. Gain the knowledge and confidence to advocate for your pelvic health and thrive in your postpartum journey.

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If you're struggling with hip or groin pain, this episode with Dr. Dawne Costantino is a must-listen. We're tackling some of the most pressing questions surrounding hip discomfort. First, we'll discuss the crucial signs that indicate when hip surgery might be necessary. Dr. Costantino will help you understand the red flags and empower you to make informed decisions about your care. Next, we'll delve into why your hip pain might fluctuate throughout the day or worsen with specific activities, uncovering the potential triggers that exacerbate your symptoms.

Finally, we'll explore the often-overlooked connection between hip or groin pain and lower back issues, revealing how these areas can influence each other. You'll gain valuable insights into the complex nature of hip pain and walk away with a better understanding of how to address your specific concerns. Join Dr. Dawne Costantino as she demystifies hip pain and provides practical guidance for your journey to recovery.

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Postpartum mothers often experience persistent groin and hip pain, and this week's podcast, with Dr. Dawne Costantino, is dedicated to helping you understand and overcome those challenges. We're not diving into specific diagnoses, but instead, we'll explore the common patterns and mechanics that underlie many different groin and front hip pain conditions. Dr. Costantino will guide you through a 'reverse engineering' approach, helping you understand how these patterns develop and how to effectively resolve them.

You'll walk away with practical tips and tricks that you can immediately implement to alleviate your pain and improve your mobility. If you're a postpartum mom struggling with groin or hip discomfort, this episode is packed with valuable insights to help you regain your comfort and get back to your active life.

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Are chronic ankle sprains holding you back from conquering the trails? If you're a trail runner who loves the challenge of uneven terrain, you know how crucial strong, stable ankles are. In this episode, Dr. Mandy Waifan, chiropractor, dives deep into the world of strength training specifically designed to rehabilitate and prevent chronic ankle sprains. We'll explore targeted exercises and techniques to build ankle resilience, improve proprioception, and enhance stability on the trails.

Learn practical tips and tricks to strengthen the muscles and ligaments surrounding your ankles, allowing you to navigate rocky paths and technical descents with confidence. Dr. Waifan will discuss how to address common weaknesses and imbalances that contribute to ankle instability, and provide actionable strategies to integrate strength training into your trail running routine. If you're a passionate trail runner seeking to overcome chronic ankle sprains and reclaim your freedom on the trails, this episode is a must-listen.

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As an ultar runner and chiropractor, I've spent years battling tight hamstrings, and like many, I thought stretching was the answer. But what if it's not? In this episode, I share my personal journey and the surprising discovery that strength training often provides far more effective and lasting relief than stretching. We'll explore why traditional stretching might not be addressing the root cause of your hamstring tightness and delve into the specific strength exercises that have transformed my running experience. If you're tired of endless stretching with minimal results, join me as we challenge conventional wisdom and uncover a more powerful approach to hamstring health.

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In this episode, Dr. Sebastian Gonzales DC breaks down the three most commonly recommended exercises for lower back strength, as listed by major fitness websites: the bird dog, deadlift (with good form), and the superman. While two of these have strong biomechanical backing, one raises a red flag—especially for those with disc-related pain or sensitivity to lumbar extension. Dr. G shares his professional perspective on why the glute bridge is a smarter, safer alternative to the superman and how it better engages key stabilizing muscles without provoking pain. This is a must-listen for anyone recovering from low back issues or coaching people through spine-safe core work.

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Dealing with frustrating piriformis syndrome? Today, we're zeroing in on the four key mistakes that people often make when trying to overcome this painful condition. If you've been stuck in a cycle of discomfort and limited movement, this episode is designed to help you finally get over the hump and back to your active life. We'll break down these common errors, explaining why they hinder your recovery and providing clear guidance on what to do instead. If you're looking for direct, personalized help with your piriformis syndrome, be sure to check the episode description for information on how to connect with us.

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Five years. That's how long our AI listener has been battling persistent right hip pain, a frustrating journey that's sidelined their passion for hiking, running, and the active lifestyle they cherish. In this episode, we delve deep into the complex world of hip impingement, exploring the very real struggles of someone whose adventures are being limited by chronic discomfort. We'll unpack the listener's detailed account of their symptoms: the impingement feeling during squats, the dull ache in the hip and groin, the snapping sensation, and the radiating pain that impacts their SI joint and lower abdomen. We'll discuss the potential culprits behind these symptoms, from tight muscles like the psoas and adductors to more serious concerns like labral tears.

This isn't just a discussion about pain; it's about reclaiming your life. We understand the frustration of having to give up activities you love, whether it's scaling mountain trails, running through scenic landscapes, playing basketball, or even enjoying intimate moments. We'll explore the impact of prolonged sitting, such as during commutes or work, on hip health and how it can exacerbate existing issues.

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Welcome back to the Restoring Human Movement podcast! Today, your handy-dandy running injury expert, Mandy, is diving deep into a common runner's woe: shin splints. With years of experience as a doctor, trainer, and someone who personally battled shin splints throughout high school and NCAA track and cross country, Mandy is uniquely equipped to guide you through this frustrating injury. In fact, her own experience is what fueled her passion for sports medicine! In this episode, Dr Mandy Wainfan DC will clearly define what shin splints are, focusing on pain along the inside of your shin. She'll then break down the condition into four key subcategories, explaining what each looks and feels like. If you're a cross country, road, or especially a trail or ultramarathon runner dealing with shin pain, this episode is packed with the information you need to understand your injury and start on the path to recovery.

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Downhill running can be a major trigger for lower back pain in trail runners. In this episode, 'Downhill Pain: Fixing Lower Back Issues for Trail Runners,' we're dissecting the types of lower back pain commonly experienced during descents. We’ll explore how the unique stresses of downhill running can lead to issues like muscle strains, disc problems, and joint dysfunction. We'll focus on practical rehabilitation and strength training strategies designed to address these specific pain points.

Discover targeted exercises to strengthen your core, improve hip stability, and build resilience against the impact of steep descents. We'll delve into effective rehabilitation techniques that can help alleviate existing pain and prevent future flare-ups. While we cover warm-ups in other episodes, this one is dedicated to providing you with the tools you need to understand and address the root causes of lower back pain during downhill trail runs. Learn to identify your pain patterns, implement effective exercises, and get back to enjoying your trail adventures without the fear of back pain. Whether you're a seasoned trail runner or new to the sport, this episode will provide you with the knowledge and strategies to conquer those challenging descents.

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Join Dr Sebastian Gonzales DC for his week four update on his hamstring tear recovery! Just back from a run on some local hills, Sebastian reflects on the past four weeks since he sustained the injury playing baseball. If you've been following along with his previous episodes detailing the progression of care and exercise, this update provides the next chapter in his recovery journey. In this episode, Sebastian shares the key learnings and progress he's made as he integrates running back into his routine and continues his journey towards a full return to baseball. If you're dealing with a hamstring injury or are interested in understanding the recovery process for athletes, this personal and insightful update from Sebastian is a must-listen.

Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_

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Patellofemoral pain syndrome (PFPS) sidelining your trail adventures? Episode 312, 'Take Control of Your Knees,' tackles 'runner's knee' specifically for trail runners. Discover how strength training for the vastus medialis obliquus (VMO), glutes, and hips can improve knee tracking and stability on challenging trails. Learn exercises for patellar tracking and reduce anterior knee pain. See visual demonstrations in our YouTube video.

Youtube Video on Patellofemoral Pain With Runners https://youtu.be/hRf5RLBTA2A

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

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Sebastian's Online Knee Program: https://www.p2sportscare.com/products/

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If you’ve recently felt a pop in your hamstring while sprinting, jumping, or running, this episode is for you. On Day 10 of recovery, Sebastian shares real-time tips for managing early-stage hamstring tears, including what activities to avoid, when to start gentle movement, and how to reduce swelling and scar tissue formation. We discuss common hamstring injury symptoms, rehab timelines, and what to expect if you're dealing with grade 1 or 2 hamstring strains. This isn’t a generic protocol—this is real-life guidance from someone going through it. Whether you’re an athlete, runner, or just tweaked your hamstring during a workout, tune in for helpful recovery strategies that actually work.

Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_

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Are you a runner battling lower back pain? Tired of discomfort slowing you down or stopping you mid-stride? Discover 'The Runner's Back Pain Hack: Master the Slide Push,' your go-to guide for managing running-related back pain. This episode reveals a powerful, yet simple, exercise – the slide push – designed to alleviate low back pain while running. Learn how to perform this core strengthening technique correctly to improve spinal stability and reduce muscle strain. We'll delve into the common causes of back pain in runners, including muscle imbalances, poor posture, and tight hip flexors.

Understand how the slide push targets these issues, providing effective pain relief and preventing future running injuries. Whether you're dealing with sciatica, muscle tightness, or general lower back discomfort, this episode will equip you with practical tips and exercises to keep you running strong and pain-free. Say goodbye to back pain during running and hello to a more comfortable, efficient stride. Tune in to learn how to strengthen your core, improve your running form, and master the slide push for lasting lower back pain relief.

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Free Low Back Webinar: https://www.p2sportscare.com/webinars/

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In this episode, Sebastian shares his real-time recovery experience on Day 8 after a hamstring tear. Whether you're dealing with a mild strain or felt that dreaded “pop” during a sprint, this podcast dives into the nuanced strategies that go beyond basic RICE protocols. Sebastian discusses lesser-known rehab concepts, including nervous system involvement, pain science, and early-stage isometrics that can set the foundation for a stronger comeback.

This episode is especially helpful for athletes, sprinters, and weekend warriors who want to better understand what happens in the first two weeks post-injury and how to avoid common mistakes that lead to re-tears. If you’ve ever had a hamstring injury or want to learn what to do when it happens, this is a must-listen.

Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_

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Struggling with groin pain? Dive into the world of core injuries, including athletic pubalgia, also known as a sports hernia. We'll explore the critical role of your adductor muscles and what you need to ask your doctor to get back in the game. Learn the 6 key questions to help you understand your diagnosis and treatment options.

The Sports Hernia 6 Step Recovery Plan

Youtube Sports Hernia Virtual Surgery Playlist Free https://www.youtube.com/watch?v=vgEZcNkkO24&list=PL4ia_VsGiqb_kw3iWHNkaDp5X7W3jg6mk

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oin Dr. Sebastian for an update on his hamstring injury, now on day three of his recovery journey. In this episode, he shares his progress, detailing the milestones he's reached and the insights he's gained. Dr. Sebastian will discuss how his symptoms have evolved, what exercises and strategies are proving effective, and any challenges he's encountered. He'll also provide a realistic look at the healing process, offering listeners a clear understanding of what to expect in the early stages of hamstring rehabilitation. This episode is packed with practical information and personal observations, providing valuable guidance for anyone seeking to understand and navigate a hamstring injury. Tune in to learn about Dr. Sebastian's day three progress and gain valuable insights into the recovery process.

Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_

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Don't let low back pain dictate your life. In this episode, we're putting the power back in your hands. We'll equip you with 15 essential questions to ask your doctor, ensuring you get the answers and treatment you deserve for low back pain. Take control of your low back pain and get back to living your best life.

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Join Dr. Sebastian for an exciting update on his hamstring tear recovery! In this episode, recorded at the end of day 2, Dr. Sebastian shares his remarkable progress, describing how he feels 'light years better' than he did just 24 hours ago. He'll detail the specific changes and improvements he's experienced, offering valuable insights into the body's healing process and the potential for rapid recovery. This episode goes beyond a simple update; it's a testament to the body's resilience and the importance of early intervention and proper care. Listen and learn as Dr. Sebastian shares his personal experience and offers practical takeaways that could benefit anyone dealing with a similar injury. Whether you're an athlete, a runner, or simply interested in injury recovery, this episode provides a unique and optimistic perspective on the healing journey.

Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_

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Low back and outer thigh pain sidelining your runs? You're not alone. In this episode, we tackle these common runner's woes, offering 2 effective, non-surgical strategies to get you back on the road. Discover practical tips and expert advice to alleviate pain and prevent future injuries

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Join Dr. Sebastian as he shares a raw and real account of his day 2 following a hamstring tear sustained while sprinting for a baseball in a game. This isn't just a clinical discussion; it's a personal journey through the immediate aftermath of a significant athletic injury. Dr. Sebastian will candidly detail what he can and can't do, offering listeners a clear understanding of the initial limitations and challenges. He'll also share optimistic observations and practical insights that can help anyone dealing with a hamstring injury, particularly those from sprinting-related activities. More than just a recount, this episode will outline Dr. Sebastian's detailed recovery plan, focusing on strategies to expedite healing and facilitate a rapid return to baseball. Learn about the early stages of rehabilitation, pain management, and the mindset needed to overcome a hamstring tear. If you're an athlete, runner, or anyone interested in understanding hamstring injuries and recovery, this episode provides a unique and personal perspective from someone navigating the process firsthand.

Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_

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You've stretched, iced, and rolled, but your plantar fasciitis pain persists. Why? You might be treating the wrong thing. This episode dives into the misdiagnosis factor, revealing common conditions mistaken for plantar fasciitis and how to get the right treatment to finally find relief.

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Join Dr. Sebastian for a crucial 36-hour update on his hamstring tear recovery. In this episode, he shares his progress and provides invaluable tips and exercises he's learned in the initial stages of healing. Dr. Sebastian will detail the specific exercises he's incorporating into his rehabilitation routine and discuss how they're progressing. He'll also offer practical advice and insights gained from his personal experience, helping listeners understand the importance of early intervention and targeted movement. Learn about the specific exercises that are aiding his recovery, how to perform them correctly, and what to expect in the early stages of hamstring rehabilitation. This episode is packed with actionable information for anyone seeking to understand and expedite their hamstring recovery. Whether you're an athlete, a runner, or simply interested in injury rehabilitation, Dr. Sebastian's 36-hour update provides a unique and informative perspective.

Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_

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Do you struggle with lower back pain? You might be experiencing 'gluteal amnesia'! In this episode, we're diving into the concept of gluteal amnesia, where the gluteus maximus and medius muscles become weak and underactive, while other muscles like the hamstrings, piriformis, and hip flexors become tight and overactive. We'll share observations from our facility on how this imbalance contributes to lower back pain. Learn how this muscle imbalance can lead to pain and dysfunction, and discover simple, practical tips to reactivate your glutes, release tension in the overactive muscles, and restore proper movement patterns. If you're looking for solutions to lower back pain, this episode is a must-listen!

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Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

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Join Dr. Sebastian as he shares his firsthand experience with a recent hamstring tear. In this candid episode, he recounts the realities of day 2 post-injury, detailing the immediate challenges and early recovery strategies. Dr. Sebastian will delve into the lessons he's learned, offering valuable insights into the crucial first 48 hours following a hamstring tear. This isn't just about personal experience; it's about translating that experience into practical advice for anyone facing a similar injury. You'll gain a deeper understanding of the initial stages of hamstring tear recovery, learn about effective pain management techniques, and discover how to navigate the early days of rehabilitation. Dr. Sebastian will also emphasize the importance of listening to your body and making informed decisions about your recovery. Whether you're an athlete, a runner, or simply someone interested in injury recovery, this episode provides a unique and personal perspective on hamstring tears.

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Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

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Hamstring Rehab Youtube https://youtu.be/oYnc9Utf1H8?si=HapmvendePReXNfL

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How little training can you get away with while still maintaining your hard-earned running fitness? In this episode, we explore the research on 'Maintaining Physical Performance,' focusing on the minimal dose of exercise needed to preserve endurance and strength over time. We'll dive into the key takeaway: intensity is king! Discover how runners can maintain performance despite significant reductions in training frequency and volume, as long as intensity is preserved. Learn practical strategies for optimizing your training, especially during periods of reduced time or when tapering for a race. We'll also discuss the limitations of these findings in extreme disuse scenarios, like spaceflight, and how they relate to everyday runners. Whether you're a seasoned marathoner or a casual jogger, this episode will help you understand how to maintain your running performance with the most efficient approach.

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Deadlift: https://youtu.be/Fdt8DXxLvV0

Single Leg Deadlift: https://youtu.be/4zFFOeiKQ1g

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https://journals.lww.com/nsca-jscr/fulltext/2021/05000/maintaining_physical_performance__the_minimal_dose.35.aspx?WT.mc_id=HPxADx20100319xMP

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Are there real differences in how men and women respond to resistance training? This episode delves into a comprehensive meta-analysis examining 'Sex Differences in Resistance Training,' uncovering surprising insights into muscle growth and strength gains. We'll explore the key findings: while hypertrophy and lower-body strength gains are similar between sexes, women often experience greater relative upper-body strength improvements. We break down potential reasons behind these differences, including neuromuscular adaptations, muscle fiber composition, and hormonal influences. Learn how to apply these findings to your own training, regardless of your gender. Discover practical tips for optimizing your resistance training program and understand why tailored approaches might be beneficial. Whether you're a seasoned lifter or just starting out, this episode provides valuable insights into the science of strength training and how to maximize your results.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Weight Training Book: https://www.p2sportscare.com/ebooks/

Our Youtube:

Deadlift: https://youtu.be/Fdt8DXxLvV0

Single Leg Deadlift: https://youtu.be/4zFFOeiKQ1g

Research:

https://journals.lww.com/nsca-jscr/fulltext/2017/01000/the_effect_of_strength_training_on_performance.2.aspx?WT.mc_id=HPxADx20100319xMP

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Distance runners, are you maximizing your performance? This episode dives into the research on 'The Effect of Strength Training on Performance Indicators in Distance Runners,' uncovering how targeted strength work can significantly impact your speed, endurance, and injury resilience. We'll break down key findings and translate them into simple, actionable steps you can implement in your training right now. Learn how to improve your running economy, boost lower leg stiffness for reduced injury risk, and enhance your overall performance with strategic strength training additions. Whether you're a seasoned marathoner or a weekend warrior, discover how to fine-tune your strength program and take your running to the next level.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Weight Training Book: https://www.p2sportscare.com/ebooks/

Our Youtube:

Deadlift: https://youtu.be/Fdt8DXxLvV0

Single Leg Deadlift: https://youtu.be/4zFFOeiKQ1g

Research:

https://journals.lww.com/nsca-jscr/fulltext/2017/01000/the_effect_of_strength_training_on_performance.2.aspx?WT.mc_id=HPxADx20100319xMP

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Want to boost your running performance and reduce injury risk? This episode dives into the science of strength training for runners, based on the research paper 'Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone.' We'll uncover the key findings and translate them into practical tips for runners of all levels. Discover why incorporating free weights like squats, deadlifts, and lunges can be more beneficial than relying solely on machines for building strength and power. We'll also discuss the impact of strength training on testosterone levels and how it relates to running performance. Learn how to optimize your strength training routine to enhance your running economy, improve lower leg stiffness, and minimize your risk of common running injuries like patellofemoral pain, plantar fasciitis, and hip pain. Don't let the 'resource battle' between endurance and strength intimidate you – we'll show you how to effectively integrate both for peak running performance.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243

Contact form https://www.p2sportscare.com/

Strength training book by Sebastian: https://www.p2sportscare.com/ebooks/

Youtube Deadlift Video https://youtu.be/Y0H11HtFiTs

Isometric Split Squat https://youtu.be/e_HBT0g1j8g

The research

https://journals.lww.com/nsca-jscr/fulltext/2020/07000/effects_of_training_with_free_weights_versus.6.aspx?WT.mc_id=HPxADx20100319xMP

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Want to run faster, longer, and injury-free? Your warm-up is the key! In this episode, we're diving deep into the essential elements of a runner's warm-up, revealing how a proper routine can dramatically reduce your risk of injury and enhance your performance. We'll break down the specific steps every runner should include, from dynamic stretches to activation drills, and expose the common warm-up mistakes that lead to pain and setbacks. Whether you're a seasoned marathoner or just starting out, you'll learn how to prepare your body for optimal running performance. Don't let a poor warm-up hold you back – tune in and learn how to run stronger and safer!

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Weight Training Book: https://www.p2sportscare.com/ebooks/

Our Youtube:

Deadlift: https://youtu.be/Fdt8DXxLvV0

Single Leg Deadlift: https://youtu.be/4zFFOeiKQ1g

The research

https://journals.lww.com/nsca-jscr/fulltext/2010/01000/effects_of_warming_up_on_physical_performance__a.21.aspx?WT.mc_id=HPxADx20100319xMP

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You asked, we answered! In this episode, we're tackling a question from our YouTube audience: 'If glute bridges are working for lower back pain, should I progress to more advanced bridge variations?' While glute bridges are a great starting point, we're diving deeper into why relying solely on them might not be the most effective long-term solution. We'll explore the benefits of closed-chain, weighted exercises like deadlifts and single-leg hinging, and how they can address the root cause of lower back pain. Get ready for a nuanced discussion on exercise progression and learn how to perform these powerful movements safely and effectively. Tune in to understand why sometimes, stepping away from isolation exercises can lead to greater results

FREE LOW BACK WEBINAR. - So good you can't miss it!

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Sebastian's Low Back Online Program:

https://www.p2sportscare.com/product/lower-back-pain-sciatica-rehab-guide/

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Returning to running after an injury can be daunting, especially when you feel unsteady on your feet. Fear of falling can hold you back, but it doesn't have to. In this episode, we're tackling fall prevention specifically for runners recovering from injury. We'll debunk common myths and share three practical methods to rebuild your strength and confidence. Learn how to regain stability, improve balance, and get back to your running goals safely. Whether you're dealing with lingering weakness or simply want to minimize your risk, this episode will provide you with the tools you need to run with confidence and avoid those dreaded falls

Our Youtube Channel Video on Single leg Patterning: https://youtu.be/PylgfC0C9KI

Video on Forward Fold Test and Wink Sign: https://youtu.be/KJ7fuOs0kyk?si=mWwhOvOBOi7zmd-o&t=91

Looking to get in touch with our office

714 -502-4243 or contact form here https://www.p2sportscare.com/home-contact/

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Experiencing nagging inner knee pain as a runner? If you're struggling with pain that just won't quit, even after traditional treatments, this episode is for you. We're diving into common culprits like pes anserine bursitis, osteoarthritis, and medial meniscus issues, and revealing a powerful, at-home technique you can try: skin rolling. Learn how this simple method can help alleviate pain and improve your knee health. Plus, we'll provide a link to a YouTube video demonstrating exactly how to perform skin rolling. Don't let knee pain sideline you – discover a secret weapon for runners seeking relief. Stay tuned for the whole show to unlock this game-changing technique!

The Youtube video https://youtu.be/mHlf-7u_AkI

Patellofemoral Knee Research Video: https://youtu.be/hRf5RLBTA2A

Send us a message here. To book a consultation

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

Sebastian's Runners Knee Online Program:

https://www.p2sportscare.com/product/runners-knee-guide/

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Are you constantly battling 'tight' hamstrings, no matter how much you stretch? You might be missing the real culprit! In this episode, we dive deep into the common misconception of hamstring tightness and reveal how Lower Cross Syndrome, characterized by weak glutes and core muscles, can create the illusion of tight hamstrings. Discover why your body is compensating and learn practical, effective exercises to activate your glutes, strengthen your core, and finally address the root cause of your discomfort. Say goodbye to endless stretching and hello to improved movement, reduced injury risk, and a more balanced, pain-free you. .

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/ebooks/

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"Hip impingement got you stumped? This episode dives into a surprising, yet effective, treatment that transformed a challenging case. Hear the story of how one individual overcame persistent hip pain with an unconventional approach, and learn how it might offer relief for you. We'll explore the details and discuss if this method could be the key to unlocking your own hip health.

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Free Hip Webinar: https://www.p2sportscare.com/webinars/

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/ebooks/

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Two years of debilitating lower back pain left them sidelined. But now? They're thriving, back to an active life they love. This episode reveals the simple, proven strategies that finally broke the pain cycle. Discover the practical tips and mindset shifts that worked, and learn how you too can reclaim your body and move pain-free again

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Free Low Back Webinar https://www.p2sportscare.com/webinars/

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

Sebastian's Lower Back Books:

https://www.p2sportscare.com/ebooks/

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Sebastian's Hamstring Tear: Successful Recovery Tips" is a podcast episode dedicated to navigating the challenging journey of hamstring injury recovery. Listen as we delve into practical strategies, expert advice, and personal insights to help you heal stronger and faster. We cover everything from initial treatment and rehabilitation exercises to preventing future injuries, offering valuable guidance for athletes and anyone facing this common setback.

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

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Thinking about sports hernia surgery? You might be surprised to learn that many individuals find relief and return to activity through targeted rehabilitation alone. In this episode of the 'Sports Hernia Virtual Surgery' podcast, we're diving into the first six weeks of a comprehensive rehab program designed to address sports hernias without surgery. We'll walk you through the key exercises and strategies, mirroring the rehabilitation you'd undergo after surgery, but as a standalone treatment. We'll also provide links to our YouTube videos, where you can see these exercises in action. Discover how proper rehabilitation can strengthen your core, improve stability, and potentially avoid the need for surgery altogether. Learn that there is a non-surgical option that can get you back to the sports you love. Tune in to explore this effective alternative!

The Sports Hernia 6 Step Recovery Plan

Youtube Sports Hernia Virtual Surgery Playlist Free https://www.youtube.com/watch?v=vgEZcNkkO24&list=PL4ia_VsGiqb_kw3iWHNkaDp5X7W3jg6mk

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Online Sports Hernia Program: https://www.p2sportscare.com/products/

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Are you trying to recover from a sports hernia on your own? You might be unknowingly making a critical mistake that's hindering your progress. In this episode, we're revealing the biggest pitfall people encounter when self-treating sports hernias – and it's likely something you're already doing! We'll expose the common exercises that, despite your best intentions, are actually exacerbating your condition and delaying recovery. Discover why focusing on the wrong exercises can prolong your pain and prevent healing. Learn the specific movements to avoid and the key principles to follow for effective sports hernia rehabilitation. We'll also direct you to our YouTube channel, where you can see the correct techniques demonstrated. Don't let well-meaning efforts sabotage your recovery – tune in to learn the truth about sports hernia self-treatment.

The Sports Hernia 6 Step Recovery Plan

Youtube Sports Hernia Virtual Surgery Playlist Free https://www.youtube.com/watch?v=vgEZcNkkO24&list=PL4ia_VsGiqb_kw3iWHNkaDp5X7W3jg6mk

Send us a message here.

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Sebastian's Online Sports Hernia Program: https://www.p2sportscare.com/products/

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Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

Tight hips holding you back? In this episode, we break down why hip mobility is the key to better performance, pain-free movement, and overall longevity. We’ll explore common diagnoses—spoiler: don’t just blame the hip flexors!—and how they develop. Learn what stiffness feels like, how it shows up in an exam, and the difference between sensitivity and actual damage. Most importantly, we’ll share our favorite sustainable mobility exercises and stretches—nature’s way—to help you move better, sit smarter, and stay active for the long haul. Tune in and unlock your hips!

Enjoy!

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

Free Hip Webinar:

https://www.p2sportscare.com/webinars/

View Details

Looking to get in touch with our office? We hold licenses in many states and can help via telehleath

714-502-4243 https://www.p2sportscare.com/

Youtube Video: https://www.youtube.com/watch?v=hRf5RLBTA2A

Online Knee Program: https://www.p2sportscare.com/products/

Are you struggling with patellofemoral pain syndrome (PFPS) and tired of outdated advice? In this episode, we dive into the latest science to debunk common myths about knee pain and share actionable strategies to reverse-engineer recovery. Learn why mechanics like knee valgus, hip weakness, and foot alignment play a critical role in PFPS. Discover practical steps, including reducing aggravating activities, building core and glute strength, and incorporating single-leg and hip-dominant exercises. Whether you’re a runner, athlete, or someone managing chronic knee pain, this episode provides the insights you need to prevent further degeneration and avoid surgery. Watch our linked YouTube video for detailed demonstrations, and take the first step toward pain-free movement today!

Studies:

• https://pubmed.ncbi.nlm.nih.gov/26979886/
• https://pubmed.ncbi.nlm.nih.gov/25800001/

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We are in Costa Mesa CA but we can help people virtually very efficiently.

Are you a postpartum mom looking to regain strength and find relief from common challenges after childbirth? In this episode, we focus on the crucial role of the pelvic floor in postpartum recovery. Learn how these vital muscles stabilize your pelvis, alleviate lower back pain, improve bladder control, and support core strength during everyday activities like coughing, sneezing, or lifting. We’ll discuss how pelvic floor dysfunction can affect issues like urinary incontinence, pelvic pain, and overall mobility. Plus, we share simple and effective rehabilitation exercises to restore function, rebuild confidence, and enhance your postpartum journey.

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We are in Costa Mesa CA but we can help people virtually very efficiently.

In this episode, we’re diving into the common questions postpartum moms have about low back pain. From the physical toll of pregnancy and childbirth to the demands of caring for a newborn, back pain is an all-too-common issue many moms face.

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We are in Costa Mesa CA but we can help people virtually very efficiently.

In this episode, we’re diving into the common questions postpartum moms have about low back pain. From the physical toll of pregnancy and childbirth to the demands of caring for a newborn, back pain is an all-too-common issue many moms face.

Whether you’re struggling with discomfort or just want to better understand your postpartum recovery, we’ve got expert tips and actionable advice to help you feel stronger, more supported, and pain-free. Tune in and take the first step toward reclaiming your comfort and mobility!

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We are in Costa Mesa CA but we can help people virtually very efficiently.

In this episode, I’m diving into my personal experience with not one, but two hamstring tears from sprinting. I’ll take you through exactly what happened, how it felt in those first few days, and the emotional and physical challenges I faced. From the initial shock of the injury to the frustration of trying to stay active, I’ll be sharing it all.

I’ll also break down what I’ve done so far to kickstart my recovery. From the immediate steps I took in the first 48 hours, like icing and rest, to the mobility and strengthening exercises I’ve started implementing, I’ll give you an inside look at what works and what doesn’t. Whether you’re dealing with a similar injury or just want to understand more about hamstring recovery, this episode is for you.

Tune in to hear my story, the ups and downs, and the lessons I’ve learned so far!

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The Sports Hernia 6 Step Recovery Plan

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We are in Costa Mesa CA but we can help people virtually very efficiently.

In this episode, we answer some of the most frequently asked questions about sports hernias and other related conditions like inguinal and femoral hernias. How can you tell the difference between these hernias, and what are the best treatment options? We’ll discuss the success rates of non-surgical treatments, which are highly preferred unless significant MRI findings are present.

We’ll also cover:

• The recovery timeline: How long does it take to get better? From just a few months to over six months, depending on the severity and onset.
• Can sports hernias heal on their own? It depends on triggers, biomechanics, and habitual movements.
• Over-the-counter solutions, nutrition, and supplementation: While natural anti-inflammatories can help, they treat the fuel, not the spark of the problem.
• The real spark: poor tissue mechanics, muscle imbalances, improper exercise programming, and load management.

Tune in for practical advice and expert guidance to help you understand your body better and manage your recovery.

Sports Hernia Book Reference:

https://p2sportscare.com/product/understanding-sports-hernias-unveiling-the-mystery-behind-groin-pain/

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE GROIN WEBINAR (LAYPUBLIC)

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The Sports Hernia 6 Step Recovery Plan

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

Struggling with groin pain or an adductor strain that just won't go away? It might be a sports hernia, also known as athletic pubalgia. In this podcast, we break down everything you need to know about sports hernia pain, from diagnosis to recovery. Learn the critical DOs and DON'Ts for a faster recovery, with expert tips on sports hernia therapy, managing hip impingement, and how to handle a sports hernia injury. Whether you're an athlete or active individual, understanding the right moves is key to overcoming this condition. Tune in as we explain the ins and outs of sports hernia and guide you to pain-free movement!

Sports Hernia Book Reference:

https://p2sportscare.com/product/understanding-sports-hernias-unveiling-the-mystery-behind-groin-pain/

Reference Podcast:

https://www.choosept.com/podcast/treatment-of-core-muscle-injury-don-t-call-it-spor

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE GROIN WEBINAR (LAYPUBLIC)

View Details

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

Welcome to Episode 284 of our podcast, where we tackle one of the most confusing and misleadingly named injuries in sports: the sports hernia. Despite its name, a sports hernia isn’t what you might think. Join us as we break down the myths and facts about this tricky injury that affects athletes across all kinds of sports.

In this episode, we start by explaining what a sports hernia actually is. Our in-house sports injury expert will walk you through the basics, showing how it's different from the typical hernia you’ve probably heard of. You’ll get a clear picture of what really happens when an athlete suffers from this injury and why the term "hernia" doesn’t quite fit.

We’ll dive into the challenges of diagnosing a sports hernia.

If you’re an athlete, coach, or just someone interested in sports injuries, this episode is packed with useful information. Tune in to learn why the term "sports hernia" is so misleading and get the latest on how to manage and prevent this complicated injury.

Subscribe now, leave us a review, and share this episode with your friends and fellow sports fans. Let’s get to the bottom of the sports hernia mystery together!

Sports Hernia Book Reference:

https://p2sportscare.com/product/understanding-sports-hernias-unveiling-the-mystery-behind-groin-pain/

Reference Podcast:

https://www.choosept.com/podcast/treatment-of-core-muscle-injury-don-t-call-it-spor

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE GROIN WEBINAR (LAYPUBLIC)

View Details

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

Are you struggling with a stubborn running injury that just won't heal? You might be dealing with more than just a physical ailment. Join us on this enlightening episode of [Podcast Name], where we dive deep into the often-overlooked condition known as Relative Energy Deficiency in Sport (RED-S).

RED-S affects athletes who don't consume enough energy to support their level of physical activity, leading to a cascade of health issues that can hinder performance and delay recovery. From chronic fatigue and decreased bone density to hormonal imbalances and impaired immune function, the impacts of RED-S are far-reaching.

In this episode, we'll explore:

• The symptoms and signs of RED-S, and why it’s commonly misdiagnosed.
• How RED-S can be the underlying cause of persistent overuse injuries in runners.
• Expert advice from sports nutritionists and medical professionals on how to recognize and address RED-S.
• Real-life stories from athletes who have overcome RED-S and returned to peak performance.

Whether you're a dedicated runner, a coach, or simply interested in sports health, this episode is packed with valuable insights to help you understand and manage this critical condition. Tune in and learn how to fuel your body right, prevent injury, and stay on track to achieve your running goals.

Don't let an undiagnosed condition keep you from the finish line. Discover the link between nutrition and injury recovery, and take the first step towards a healthier, stronger you.

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We are in Costa Mesa CA but we can help people virtually very efficiently.

Discover why sciatica often returns and learn essential tips to prevent it with nerve expert Michael Shacklock. In this episode, we dive deep into the causes of recurring sciatica, exploring both common and overlooked factors that contribute to this persistent condition. Michael Shacklock, renowned for his expertise in nerve mobilization, shares effective treatment methods and discusses the latest advancements in sciatica management.

Listeners will gain valuable insights into preventative measures, including exercises, lifestyle changes, and ergonomic adjustments to keep sciatica at bay. Shacklock offers practical advice for both healthcare professionals and individuals suffering from sciatica, emphasizing the importance of understanding nerve health and the role it plays in chronic pain.

Learn about the science behind nerve pain, discover how to manage and reduce sciatica symptoms, and uncover strategies to maintain long-term relief. Whether you're seeking to enhance your professional knowledge or find personal relief from sciatica, this podcast provides a comprehensive guide to understanding and tackling this common yet challenging issue. Tune in for expert advice, actionable tips, and the latest research on keeping your nerves healthy and staying pain-free.

Michael Shacklock's Contacts:

https://www.neurodynamicsolutions.com/

https://www.instagram.com/neurodynamics/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE GROIN WEBINAR (LAYPUBLIC)

Sebastian Gonzales (00:41):

Hey, everyone, it's your host Sebastian, with the Restoring Human Movement podcast. Thanks for joining the Movement Movement. This is your first time at a show. Welcome. You've missed a lot of different shows in the past. I think we're around 200 and almost 90 right now. We've covered various things from sciatica to sports hernias to hip pain, to neck pain, nerves, and so on. Many, many, many different things. So I've had guests on, more guests on in the past, and as of the recent years I found it easier to just sit in my own little room here and just podcast with myself or some of my associate doctors. So I wanted to have Michael Shacklock about a year ago. I've had him on before, but we got lost in communication by email a little bit because he is on the other side of the world.

Sebastian Gonzales (01:24):

I've been to multiple of his workshops before. They're excellent. I've seen him speak multiple times. Every single person I know from chiropractor to PT to doctor or let's say medical doctor orthopedic that I've ever met, who's watched him speak the dang everything that he said was missing parts of the puzzle for treating people with sciatica. But I had no idea. I didn't know it. I remember one friend I've had on the show, Cody Dimak before. He said, you have to go to his workshop. Basically, if you know all the stuff that you know, this is a part that you cannot afford to miss if you're treating people with sciatica. So I thought we would call this podcast Why Sciatica Comes Back, tips from Michael Shacklock Nerve Expert. But gosh, I hope I don't change the name of the podcast, but I want it to be something really catchy and really precise for you guys.

Sebastian Gonzales (02:17):

Because here's the thing, I've met a lot of people who have had lower back pain before, just generalized lower back pain. And a lot of 'em heard of, have heard of the Mckenzie Method. Robin Mckenzie was a famous therapist who put together a methodology that really, really helped a lot of people. And then for other people who have been experiencing low back disc pain, a lot of you have heard of Stuart McGill. Stuart McGill is an excellent source of information. He's well researched. He's done a lot of research on his own in his lab, and he's written quite a few books. The books, I think both Robin McKenzie and or I don't know if Robin actually wrote it, but the McKenzie institute wrote it. And McGill wrote for the lay public, I think we're excellent. Mckenzie's is called Fix Your Own Back.

Sebastian Gonzales (03:04):

They have Fix your own neck, fix your own shoulder in various methods. Stuart McGill has The Back Mechanic, which I think is excellent as well. So there's these types of treatment methodologies that are synonymous with these problems. Even. I'm hoping one day to have Jill cook on for tendinopathies. And then you'd think that everybody who has these problems should probably know about these people and the information that they have come across in order to get themselves better, quicker. The sad reality is a lot of us end up having encounters as clinicians with people who have just not been doing the best things at the moment. You know, sadly and there's a lot of great information out there that we just have to become exposed to. So in this podcast, this is intended for lay public.

Sebastian Gonzales (03:54):

My intention is, I want to course Michael one day to write a book, almost like Fix Your Own Nerve. You know, like he doesn't just work with sciatica. He doesn't just talk about sciatica. He talked about the whole nervous system. And so I hope his information today is clean enough and informative enough to help you guys find that there is gonna be a solution, even if he tried other things before. And then I'm hoping one day that he actually puts together a provider list of people who have been through his workshops. I think we've talked on email a little bit, and he said that possibly over the next year, he will be a little busy. But I think from my struggle as a clinician, I've met people from different areas and they say, I have this sciatica.

Sebastian Gonzales (04:36):

Where should I go? You know, I wish I knew who took that workshop because I know everybody who's taken that workshop has the relevant information and can probably treat you really well with simple things and get you better faster. Now, if you're compelled in this podcast to think, you know what? I really need that type of care. I need help. I need to get better. I need to know all the things that I should be doing, should not be doing, and how to progress my care. What type of sciatica do I have? What are the causes? I need some education. You're thinking all that kind of stuff. You should find somebody who's been trained by Michael, if you can't see Michael himself, but certainly see someone who's been trained by Michael or his disciples. So you can go to neurodynamics solutions.com. Hopefully very soon he's gonna have a provider list up and find somebody who practices neurodynamics. If that listing's not up, you can certainly ask one of your local providers, Hey, do you, do you know anybody? You can even email us. There's a contact in the podcast as well. Just ask us if we know anyone around you, and we'll certainly do our best to find somebody. So without further ado, let's meet Michael. And here he has to say about all things sciatica. It's morning time, right?

Michael Shacklock (05:47):

Yeah, that's right. It's 9:30 AM

Sebastian Gonzales (05:49):

I thought we'd narrow the topic to sciatica more so than other types of nerve problems. And can you tell everybody why you're so qualified to talk about this topic?

Michael Shacklock (06:01):

Well, that's a really good question. I find it hard to answer because even though I've been studying the area for a long time Yeah. And treating patients the more you know, the more you realize you need to know. And so people say, you know, do you know a lot? Or you're an expert? Well, maybe, but certainly there's a lot more to know. And you know, even though we do know a lot, so I'm gonna say yes, I might be an expert, but let, let, let's talk about what we dunno as well. 'cause We need to learn, you know?

Sebastian Gonzales (06:31):

Okay. So, we're not gonna call you a guru or anything, right?

Michael Shacklock (06:35):

Oh, well, just Michael Shacklock. That's all I need. Michael .

Sebastian Gonzales (06:39):

Okay. So for everybody, just to give context again this is gonna be lay public based. So no big need to talk about clinical stuff. If there are clinicians listening, then they should know there's other podcasts. Taylor and Brett interviewed you very well recently too. So there's lots of other references and everybody should go to his course. So can you explain for the lay public, at least in regards to sciatic distribution, what's the difference between something like a neurodynamic problem and something more like, say a diabetes neuropathy? 'cause I think those are confused sometimes.

Michael Shacklock (07:15):

Yeah, yeah. First of all, what is sciatica? Sciatica is simply symptoms. And it could be pain or pins and needles or numbness itching. It could be all sorts of symptoms in the area that would cause it, it follows the course of the sciatic nerve. So usually it's the back of your, your buttock, right? It could be anywhere in the area, the back of your buttock, right down to the, to your foot on the back surface of your leg or your lower limb. That's generally where it is. It can vary a bit because people's anatomy is not completely uniform. And, and so that's the general description. The next step is what's it caused by, because as many possible causes, you could have a little swelling in your sciatic nerve that can produce sciatica to occur. But that's not the same as low back pain with a pinched nerve root by disc, for instance.

Michael Shacklock (08:08):

That can produce symptoms in the same area 'cause it's a pathway. And if you, if you think of a garden hose and you block, you block the garden hose, you can affect all the flow all the way down that hose. And so part of our, the issue from defining it for the layperson is what's, what's the cause it's a symptom in sciatic is just a symptom. The next thing is what's the cause? And that's where the health practitioner enters the picture and tries to establish that so they can plan a treatment. And so really it's symptoms in the area where the sci nerve goes. Yeah.

Sebastian Gonzales (08:42):

But can I, can I ask a couple questions on those two?

Michael Shacklock (08:44):

Yeah, of course. Is

Sebastian Gonzales (08:45):

Is it allowed to jump, does it need to travel all the way down your leg in

Michael Shacklock (08:48):

Continuity? No, it doesn't. No. No, it doesn't. You could have a buttock pain and a pain in your calf down the bottom of your leg, two areas, but it's coming from, could come from a similar general area. So that's technically a variation on sciatica. But people don't usually call it that because they're not so aware if the, if the, if someone's not, hasn't looked into the area in detail, they might say, I've got a buttock pain and calf pain. So what's the cause? Is it two things or is it one or so forth? So it doesn't have to be in continuity? No.

Sebastian Gonzales (09:18):

Do they have to, does it have to feel like electricity? Are there other different qualities?

Michael Shacklock (09:23):

No, no. That's a subcategory of sciatica. So if you imagine you have pain and aching down your leg, that could be sciatica. But if you had burning pins and needles or something like that, itching even, that could be a nerve called neuropathic, which means something that's related to definitely abnormal function of the axons. The little, the little, the nerves inside your nerve. But nerves have connective tissues around them as well, and they can cause aching. So different parts of the nerve can produce different types of responses from, and from a science or health perspective, we can define them differently. But for the umbrella statement, it's still sciatica. Different components of it though are different types.

Sebastian Gonzales (10:06):

Okay. And so I know there's a phenomenon with sciatica that comes on with movement. You know, when you lay down, it goes away or bends forward or you kick, you know. Mm.

Michael Shacklock (10:19):

And that's what I call neurodynamic pain. 'cause It's dynamic in the nerve. And a, a sort of more umbrella, or a superficial way of describing it would be movement-related nerve pain.

Michael Shacklock (10:32):

Mm-Hmm. . Okay.

Michael Shacklock (10:33):

And, and that's, that's reliant on the nerve being center to force, such as movement, stretch pressure and so forth.

Sebastian Gonzales (10:39):

So there I know that with some of the patients that I've seen, we've talked about what I described as tolerances. So some of the tests that you perform to identify how sciatica or not is, or what's causing sciatica and so on. And we talked about the tension. And like, I know a lot of people who have been down the rabbit hole of looking at things, they think about pinched nerves, and where's the pressure? Can I do nerve flossing? Is that right? Should I stretch my leg?

Michael Shacklock (11:08):

Mm-Hmm. ,

Sebastian Gonzales (11:10):

You know, how do you identify which things are good for them?

Michael Shacklock (11:12):

You know, I, I sort of, I feel like I'm on thin ice here because I watch, you know, you really watch social media. It's a way of life now. And unfortunately there's a lot of junk. And unfortunately the lay person is not aware of what is junk and what is accurate. And unfortunately, junk can be just low quality, good stuff, or it can be downright false. And, and so unfortunately the lay person is vulnerable to misinformation. And so if we go to flossing or nerve mobilization or stretching as you call it, there's a lot of stuff outside there saying, Hey, do this for society, do this. It might work and it might not. But the key is finding out why it's there and changing the why. And so nerve flossing is a possibility, but it's not always useful.

Michael Shacklock (12:05):

Nerve tensioning or slight and so forth, or stretching is also a possibility. But a lot depends on what kind of problem you have. For example, if you are limping into your pal practitioner's clinic because you have severe sciatica, my opinion is give the person pain relief. It's pretty simple. And 'cause that's what they want. The reason they have loss function is their pain. And so why are we applying force to a nerve that's already forced on from a, we know that from a most common diagnosis, disc hernia. So we're, we are applying force to that's already forced on, and we're supposed to help. Now over time that might be true, but today I can't sleep, I can't walk and I need help. And for me, unloading or taking force off the nerve root for pain relief to me is really important for, particularly in the early stage of saying, okay, I'm not saying that, the approach is generally wrong.

Michael Shacklock (13:08):

What I, but what I am saying is different stages require different needs to have different needs. So we can do different treatments along a spectrum of different mechanisms, of different ways of treating. And I, and I, it's like you, Sebastian, you know, this stuff, you'll be familiar with, okay, this person needs this type of treatment, even though it's still sciatica at, at different stages, the same medical, same classification, if you will, or label actually needs different treatments. And so that's why I really recommend that people see a health practitioner skilled in the area. Unfortunately, it's not always easy to know who is.

Sebastian Gonzales (13:42):

Yeah. Well, that's why I want you to make that directory

Michael Shacklock (13:45):

. Oh yes. That's, I take your point. I take your point. Yes.

Sebastian Gonzales (13:49):

So, but yeah, you're right. And, and I like the, the, since I am on social media and, and you know, we try to provide context to everything that we talk about, but the hard thing is, and, and it's like a common question that we always get is, so I have side, I guess what do I do? I don't know. What do you mean you treat sciatica? Yeah.

Michael Shacklock (14:06):

So yeah, I'm not saying we shouldn't put that stuff on the internet. I'm not saying that I'm just saying that, that, that the certain aspects are important and you are Right. Situation, context.

Sebastian Gonzales (14:15):

Yeah. So they're all, they're all situational, I feel like, and what you mentioned to that person that limps in is maybe different than someone who's fully functional, but they can't do, you know, just a few things, right?

Michael Shacklock (14:27):

Yes. The athletic sciatica can be treated differently from the severe pain sciatica. And one is a, the top one, the athletic one is just, just lost a bit, lost a bit of performance. And, and for example, a hurdler or a hundred meter sprinter or a performing artist, a dancer, a football player who's a peak performance, that a small problem for them is a big problem for them because, because their top 2% of their performance can be the difference between winning a competition and losing in the finals. And so for them, what I would see, I'm not, I'm no athlete. I'm healthy and reasonably fit, but I'm not an athlete. And so my top 2% isn't tested. So I would never know if I've got a 98% sciatic nerve, but an athlete would. And that's why they had to be treated differently. And that's why we have to go into performance strategies that are often more complex and more intricate for the athlete.

Sebastian Gonzales (15:28):

Okay. So that actually brings up a i'll, I'll tangent around. I know I have a bunch of questions written down here, but let's just say since you haven't tested your, you know, your upper limit of your, your, if you have that 5% sciatica, should you just never try athletic endeavors again and just you'll be okay? Or is it

Michael Shacklock (15:49):

You mean for, you mean for an athlete?

Sebastian Gonzales (15:52):

Let's just say for you because like, oh,

Michael Shacklock (15:54):

For me, yeah. Okay, Michael. Yeah, unfortunately, I've had experiences with patients where you, a good example, if someone had neck pain or something, and I treated them and they did really well, and they said, oh, by the way, I've had this achy brachy sciatica for about 10 years. It's only achy brachy. It's not really severe. It doesn't really stop me, but I do notice that when I do something extensive of this occasionally, can you fix it? So we did a history and he had a disc hernia and stuff like that. And, and I said, well, we'll try, well, unfortunately with him, every time I treated him, it was provoked and it didn't improve in the long term. And he may have had some adhesions or some other pathology or some other pain mechanism going on in his back or his nerves.

Michael Shacklock (16:39):

And a, we, after several visits, we just agreed that it's probably safer for him not not to push it. And that was partly based on him not needing much function, high function. But for an athlete whose income, particularly a livelihood is dependent on, on, on their performance, then I would be more willing to take it further. But with closer controls, such as different types, examination neurological, make sure their nerves are okay and so forth. So I think the decision is based on the person's needs, and that's close communication with the, with the, the sufferer. And, and what they're willing to tolerate and what is safe. Because remember, we help practitioners, our requirement is to be safe, even though the patient might say, just try it. We still have to say, we think it's dangerous that we shouldn't do it. And, and so the situation is really important and requirements.

Sebastian Gonzales (17:36):

Mm-Hmm.

Michael Shacklock (17:38):

So for me, I don't mind, I don't mind bent over and getting an extra stretch down the back of my leg. , I, I don't care because I'm not gonna push my side. Yeah. Can't be bothered. Yeah. Return on investment is low. ,

Sebastian Gonzales (17:49):

I, I, yeah, I remember there was somebody I, I, I was managing that. They were a really hard case for me anyways for the most part, things got better. And then, you know, we talked for every month or two and stuff would come back, and the amount of volume that they were doing with their sport was pretty high. They were not paid athletes. They're recreational, and that's really just what they want. It keeps them sane. And so I, you know, in so many words says it's assumed risk, you know, like, Mm-Hmm. Like, you, you don't, this isn't your day job. I know you love it, but like, you're gonna have to choose how much you wanna deal with, because it was just more highly provoked with what she was doing. But, so, but I've had some people too.

Michael Shacklock (18:32):

Yeah. Yeah, exactly. And I, I, and for the, for the listener who's not a health practitioner here unfortunately, licensed health practitioners are bound by law. And that's to protect the public from, from danger. And even though someone might say, don't worry, I'll take the consequences of something extreme and risky, we're still not allowed to do it if we know that it could place them at significant risk. And again, it's a cost benefit risk analysis, and that's between you and the patient, . So even though someone might say, oh, stretch the heck outta my nerve, I don't mind if it wrecks it. Well, we do. Mm-Hmm. . And so there's that very, particularly a high performance level that's where that 2%, 5% puts 'em into a window of risk in some people, not all, but some. And that's where, where, you know, the cost benefit analysis comes through and ethics.

Sebastian Gonzales (19:24):

Mm-Hmm. . Mm-Hmm. . Now you've mentioned the disc quite a few times here and I know that there's gonna be a lot of people who have been told they have disc injuries creating their leg pain or their sciatica. I know there's other types that you alluded to that there's what are the other causes? Can you talk a little bit more about a disc injury and how that affects it versus maybe another type of problem?

Michael Shacklock (19:50)

Yes, exactly. It's a really good question because even though the disc injury, a disc problem pressing on the nerve root is the most common cause of sciatica. It's not the only one. And if we jump to the assumption that it is Disc hernia, when it's something else, then things might go, not go well as you want. Disc hernia presses on the nerve root, it's a bulge in the disc, or specific terms, we're gonna call it a herniation, which is the kind of more official term. And it's like a bulge in your bicycle tire. And, it can press on the nerve root. Now that the nerve root needs blood flow it's a little bit like if I were to put a small tourniquet around my arm, the upper part of my arm might be okay for a while, but then finally the veins will start bulging.

Michael Shacklock (20:35):

It'll go blue, and it may start hurting. And so take the tourniquet off and it will relieve it. And that's kind of what's happening in some nerve root problems, particularly in the early stage. So if you get a lot of pressure, you can get pain, but you can also get loss of function like paralysis or numbness. And unfortunately, there's not a close relationship between the two. So if you get severe compression early, suddenly often you don't get much pain, and instead you get a weak limb, you, your foot might not be doing what it's supposed to or something like that. The other part, the other sort, is that it might not be so severe, but it's more irritating and it can be really painful. And, and so the really painful one doesn't always indicate that it is serious, which is a pain in the neck, not quite literally, but for the sufferer, I've got really severe pain.

Michael Shacklock (21:24):

The problem must be serious, but actually not always, we're actually, as a health practitioner, are actually more concerned about whether you're paralyzed. So if you're paralyzed from a pressure on the nerve root, then you, particularly early, you might end up, you, you might need to get a medical consultation or some sort of radiology or something. So for me, there are, again, there are different kinds. The more severe, more likely cause loss of feeling and loss of movement. But it's not a determinative pain. Pain is often related to irritation and inflammation and loss of blood flow. So it's, there are different, well, this is why I'm sort of impressing the audience here. That type of problem is important.

Sebastian Gonzales (22:03):

Some people decide to just wait it out.

Michael Shacklock (22:05):

Mm mm Yeah. Then wait it out. I personally find the wait out approach controversial. Now there are two for the listener.

Michael Shacklock (22:16):

There are different parts. We read research. We learn what the clinical trials show. We, you know, we, we learn what happens when you don't touch something for a long time, don't treat it. Mm-Hmm. , and a lot of problems are what we call self-limiting. So they, you heal naturally. But unfortunately, and, and that is common with sciatica, but unfortunately there's a, about 10 to 30% of people are still problematic after a year. And it's not very easy to predict who's gonna go in that direction and who won't. And so if someone has sciatica early, you could say, ah, don't worry, be happy. Just keep moving and it might work. Or you might need something quite specific from the health practitioner such as a chiropractor like yourself and, and so forth. And it might really help, but there's another group that if you leave alone, don't.

Michael Shacklock (23:10):

And my opinion is that that's, that's horrible because from, from a political perspective, we help practitioners that are not really doing very much. We, we are supposed to help people, and if we're told that we can't help you and it doesn't work, then that, that, that's a failure as far as I'm concerned. Mm-Hmm. . And so my opinion is that partly based on research, partly based on my experience, I would much rather see someone with acute severe or severe sciatica early figure out as best we can with what's going on, and give them the best advice that we can and give them home treatment strategies and some physical diagnosis and treatment, sometimes with their hands, et cetera, and sometimes with exercise and so forth. And that is influenced by what the practitioner sees. Mm-Hmm. , are you moving properly? Is it, it doesn't look like there's too much pressure on your nerve root. So then we'll show you some positions that can, which can at least transiently reduce that pressure and give you some symptom relief, some pain relief. And then as you're improving your pain, we can then give you training and so forth exercises and some physical treatment maybe to help optimize your healing.

Sebastian Gonzales (24:23):

Okay. Yeah. Actually, one thing that I've had people ask me a bit is, well, the position you gave me, it does feel good when I'm in it. I don't really have the problem, but it just comes back. So it really doesn't work. So what do you, what do you think, you know Mm-Hmm.

Michael Shacklock (24:39):

Like what's the point? That's what that Yeah, that's exactly, that's where the balance between transient benefit or temporary benefit has to be married with long-term needs. My feeling is if, or if, we did a recent pilot study on putting people into this position to relieve pressure on their nerve root in hospital. They arrived at the emergency at the hospital with severe pain and they were assessed them and, and so forth. And, we found that people who got, they've got this position to open their frame in and, and prove their pressure on their nerve root transiently did much better at a week than the ones who didn't get it.

Sebastian Gonzales (25:18):

Mm-Hmm. .

Michael Shacklock (25:19):

But that's not, that's not long term as you say. And so my feeling is keep adding to it like a yo-yo going upstairs and inserting other treatments in the process to address all the problems that relate to that sciatica.

Sebastian Gonzales (25:35):

Okay. I, I, I can't help but talk about that. Yo-Yo going up the stairs. Is that something that you did as you did? Were you a yo-yo man?

Michael Shacklock (25:43):

Mm mm mm Yeah. Yeah. Yeah. I was, I mean, in real life. I remember when I was a young kid buying this yo-yo thought, whoa, fantastic. This is, my parents probably thought, great, this kid's occupied for hours. .

Sebastian Gonzales (25:56):

Yeah. So, you know, my dad, he I forgot, I totally forgot. We saw him a couple weeks ago. And so we watched Tommy Smothers, I guess Tommy Smothers died, I think re recently, but he was the yo-yo man. Oh, wow. We used to watch this yo-yo video when I was younger. So we weren't super,

Michael Shacklock (26:15):

It's amazing what you can do with the, with a ball on a string or a on a string

Sebastian Gonzales (26:19):

. You can say that, like in that step by step type of scenario, does everybody have to do all the steps like the relieving position and then the exercises, or can they skip steps or can they just, you know, not continue up the steps and they'll be okay? Is there Yeah,

Michael Shacklock (26:39):

Yeah, exactly. I, I, I, I personally think that there are, we say in Australia where there's a lot of horse racing and gambling, you gotta pick the right horse for the right horse. If you get the soft course and it's been raining, then you gotta pick a horse that can run on soft turf. Or if you've got one that is strong on hard surfaces, then you gotta pick a horse that runs well on hard surfaces. So what I'm, what I feel is that the practitioner has to assess the person, figure out what, what the dominant problems are, and work with those dominant problems. And you might even jump tracks at some point. So I actually, we got stronger in this area really well, better than I expected, but this is what's lacking. Forget that for now. Just maintain it with a few exercises and without gonna add something different because this is the other, the, the next part that's lacking. So I'm okay about changing things and jumping steps as long as it's, you know, appropriate for the patient. Mm-Hmm, .

Sebastian Gonzales (27:35):

So for some of these step-by-step or general, general things that you give people over time I don't think I've ever asked you how, how long do you usually see somebody from early onset to like, you know what, you don't really need me anymore. How long does that usually take? How frequent is that touchpoint?

Michael Shacklock (27:55):

Hmm. Okay. Let's just say someone who limps in with severe pain. Mm-Hmm. . I like to see them probably two or three times in about three times in that first week. Say we're in, you know, we're in, in a utopia where we can do what we want, which mm-Hmm. Is rare. But, you know, we'll say we can, I like to go to the top and then dial it back. If it can't be done then I would like to see 'em two or three times, at least two or three times that first week. So we can give them some pain management strategies, how to unload their nerve root, how, how to move better and so forth, how to sleep better and so forth. And then move it to a couple of times a week with rehab strategies, some manual, some manipulations or manual therapy, whatever. And then, and then develop their understanding of the problem and not be frightened of certain things. And then go from there. It could take, I like to see a big improvement in the first one week, first week in the first one to two weeks. So I like to see, it doesn't always happen, but I'm willing to spread it out after that. And you might manage someone intermittently over a year. Mm-Hmm. depending on, depending on how they go.

Sebastian Gonzales (28:56):

Yeah. And, and so that was a, I'm glad you mentioned some of those points in there. 'cause I think I've met a lot of people who have said, you know what? I know this is, I know this is rehab, it's gonna take some time. And so it's okay that I feel bad for months, you

Michael Shacklock (29:09):

Know? Mm. Ah, yes. That's, that's really important because we're in a, we're in a world of re of velocity these days. And people want stuff quick. They want particular improvements. That's fair enough. But there are times, well, for example, just say someone who bends over, they, oh, I've got a back pain. Oh, it's not too bad. Then by tomorrow they had sciatic. It's really bad that that's an incident now that might be managed differently from someone who's, who's been, been building up, might be a repetitive task that's been building up that their pain's been building up. And sometimes we have to explain to the, to the, the sufferer look, a process got you here. So a process has to get you outta here. Mm-Hmm. . And so you might say, well, you've been bending over a fair bit. You haven't been moving very well over the last five or 10 years.

Michael Shacklock (30:01):

It's been loading you back in a way that we don't think is balanced. And that might be why you've got this problem. So we're gonna have to show you how to move differently or load you back differently. And that takes time for a tissue to change. The disc itself does not generally have a very good blood supply, so it doesn't heal very quickly. We know muscles can heal more quickly because they have good blood supply. We know that in the right situation, nerves have good blood flow. So they can often change quite quickly sometimes, not always. And so, but the disc not having very good blood flow means it's gonna take time to adapt to new load heals and so forth. And so one of my favorite statements to people who've got this problem is, look, remember that a process got you here. So a process has to get you outta here. Mm-Hmm. and the process is about if you're building a house, one brick at a time, one step at a time, finally you have a house. But it is step by step and piece by piece.

Sebastian Gonzales (30:59):

Mm-Hmm. I like that. That's a good process. Got you. Here, the process got you out. I know. Did you ever meet Dan John, by chance? You never Yes,

Michael Shacklock (31:07):

I have a couple of times actually. Did you really? Yes, yes I did. Yeah.

Sebastian Gonzales (31:10):

He, he, I thought he said, you're the sum of your, your habits, you know, maybe a little bit more brash than yours, but I like it.

Michael Shacklock (31:18):

Hmm. Yes. Ha. Habits, I mean, really a lot of health practices about changing habits.

Sebastian Gonzales (31:22):

Mm-Hmm. . So we have a few minutes here. Is there anything that you think is important to take home that we have not hit yet about?

Michael Shacklock (31:33):

I, I think, well, what from the, the, the, there's the listener's perspective, there's a broad range of services for, for sciatica. Mm-Hmm. And in physical therapy, particularly in the British Commonwealth countries, and it's sort of partly through the US as well, but more, more in the British commonwealth countries, a lot of physical therapists are reducing their emphasis on physical function or not function, physical causes. And they're going into the psychosocial meaning, look, if you're worried about your pain, then it's gonna make your pain worse. Which is kind of true to some extent. But I think you gotta be careful about overdoing some of either end of the spectrum, physical or psychological. And so I, I really worry that some physical therapists, so I can't only speak for our profession, are telling people, your disc is not hurting when maybe it is and you should test it.

Michael Shacklock (32:23):

Mm-Hmm. . So you, you're entitled to a decent physical examination and a decent interview with, with your health practitioner. And I get worried when people go to a health practitioner, they get a short time, they don't get a good explanation. The statements given to them about their problems are not tested. Mm-Hmm. That they just read a, read some paper, read a research paper, and tell a patient what to do. To me, that's not enough. Because we are paid and we have obligations and responsibilities to the patient, to the sufferer to give them the best we can. And so I would, number one, be discerning about who you see. I'm not recommending anyone or not recommending anyone, but make sure that you feel that someone's communicated with you, well, listened, well tested the ideas with you, and negotiated an outcome or a plan with you.

Michael Shacklock (33:10):

And I just worry that a lot of physical therapists are not doing so much physically. And, and I personally think that the body is important, that we know that disc hernias can hurt. We know that the prevalence of disc hernias in people with back pain is higher than those without back pain. And, and, and, but because there are studies that show that some people without back pain have disc hernias, therefore disc hernias are not important. I, I don't think that's to some extent biased. It's, you've gotta balance all the information and hopefully you come out of the evaluation with your health practitioner that you've got a good balanced view and tested a bunch of ideas with the health practitioner. Yeah.

Michael Shacklock (33:47):

Nice. Thanks. Well said. Michael. I, I, God, I, I want to do this just again and again and again,

Michael Shacklock (33:53):

But Zoom's gonna cut us off. Yeah, sure. Thank you. It's been, it's a pleasure. It's an absolute pleasure. Thank you, Sebastian. Thank you.

Michael Shacklock (34:00):

Yeah. Well cool. Thank you for being on. Alright. I hope that was helpful to everybody. Unfortunately in the middle of the podcast we had an audio glitch and I, I don't, I don't pay for Zoom 'cause I don't really use it that much. So it cuts us off in 40 minutes and that's kinda how it goes. So we lost a little bit of time there, but I, I think I wanna recap just a couple things here that he said. And I hope I don't misquote, but I think the takeaway that I thought was interesting is that obviously there's different types of sciatica, you know, there's different variants if you will. But also too, in that utopia type of scenario, like how often would we see somebody with this type of problem? And I would, I would echo the same thing because people who have full-blown pain associated with sciatica or the disc, or radiculopathy, whatever you wanna call it, it really hurts, you know?

Michael Shacklock (34:52):

And so we can supply some treatment on day one and it's transient effects and ideally we get them to do some things at home. But I think if I were the patient in that scenario, I would just, all things considered equal, I don't have to pay it all. And I just come in and see me for 15, 20, 30 minutes and just make me feel better. You know, and, and I think Michael's right with that two to three days a week would be pretty appropriate. 'cause When I've had family members with the same type of thing there's a lot more more in it, you know, because they're, they live really close by. They're not paying me for help, you know, they contact me on my phone. And there's a lot of questions, there's a lot of concerns. And there's a lot of things that I can do for them in week one.

Michael Shacklock (35:34):

And so hopefully if you guys are looking for some help, you find somebody who practices in a similar methodology that Michael's talking about. Again, if you're looking for a provider, I don't think at this point he has a certification for the people who've gone to his workshop. It's just educational. They show techniques and methods and so on. But I'm hoping very soon because I was kind of poking Michael with that, that it's, it is very hard to find people who are vetted for this type of management style. We do it here at Performance Place and if you guys are looking for somebody, we can certainly look around and see if we know any around, around your area. But it'd be really nice to know. I'd love to connect with the people who have taken his workshop.

Michael Shacklock (36:18):

'Cause there are some step-by-step. And to be fair, everybody may do a slightly different treatment as well. There, there may be someone who does more soft tissue work. There may be someone who does more exercise, there may be someone who does some adjusting. But it's all based upon your unique presentation as well as what is found in your physical examination, like what's found in the assessment. So I hope that recap was, at least, enough to highlight the things that I found, you know, interesting in there, amongst many other things. So if he'd been suffering for this for a long time and you're not finding any relief, hopefully you find someone who can do a good job with you. So if you guys are looking for help from Michael or someone who's been helped who's learned from him, again, neurodynamic solutions.com subscribe to the podcast for more to come take care.

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Join us on a deep dive into the world of sports hernias, where we uncover the treatments that make all the difference. In this episode, we explore the cutting-edge strategies that athletes and medical professionals swear by, alongside the cautionary tales of treatments that fall short.

From innovative surgical techniques to the latest in rehabilitation protocols, we leave no stone unturned in our quest to uncover what truly works for sports hernias. Experts in sports medicine weigh in, sharing their insights and experiences to shed light on the most effective strategies for recovery.

But it's not just about success stories. We also delve into the treatments that have left athletes sidelined for longer than expected, exploring the pitfalls and misconceptions surrounding certain approaches. With a blend of science, firsthand accounts, and expert analysis, we provide listeners with a comprehensive understanding of the best—and worst—options available for managing sports hernias.

Whether you're an athlete striving to get back in the game or a curious listener eager to learn more about sports injuries, this episode promises to be a game changer in your understanding of sports hernia treatments. Tune in and discover the keys to recovery that could make all the difference in your athletic journey.

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In this episode, we delve into the often misunderstood realm of sports hernias and the classification of muscular injuries associated with them. Sebastian Gonzales attempts to unravel the complexities of sports hernias, shedding light on their diagnosis, treatment, and the importance of accurate classification.

Listeners will gain insights into the various types and severity levels of muscular injuries, from mild strains to full-blown tears, and understand how proper classification is crucial for effective treatment strategies. Dr. Sebastian Gonzales DC breaks down the diagnostic criteria, discussing the role of imaging techniques and clinical assessments in determining the extent of muscular damage.

From professional athletes to weekend warriors, understanding the nuances of sports hernias and muscular injuries is essential for both prevention and recovery. Join us as we navigate through the intricacies of these injuries and empower listeners with knowledge to make informed decisions about their athletic pursuits.

Enjoy!

Sports Hernia Book Reference:

https://p2sportscare.com/product/understanding-sports-hernias-unveiling-the-mystery-behind-groin-pain/

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

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References:

https://pubmed.ncbi.nlm.nih.gov/23080315/

(00:41):

Hey, everyone, it's your host, Sebastian, with the Restoring Human Movement podcast. Thanks for joining the Movement Movement in this podcast. Today we're gonna cover the topic of sports hernias. Again, we've done this quite a few times over the last few months, and hopefully we're gonna be the biggest resource of sports hernia information on the internet. I guess this podcast would be on the internet. Strangely, this is a condition that plagues a lot of people, but the story that we tend to hear a lot at Performance Places. You know, people just don't have any good understanding of what's going on. There's a lack of information out there. They're not sure what to do, they're frustrated and so on, which is why we're putting these out. We've covered in past podcasts, mechanics, symptom generating structures, and today we're gonna cover more in understanding a strain versus a tear.

(01:29):

This topic coincides with various different types of conditions as well. If you consider a hamstring, what is a strain versus a tear? How do you know which one you have? I did have someone the other day talk about how we're dealing with back pain with this person, and they said, what do you think about the muscle? I said, well, what about the muscle? And they said, well, do you think it's the muscles causing the problem? Well, you didn't have any bruising or swelling there. There was no discoloration in the skin. There was no pop or feeling like you got shot by a gun. So all those would be indications of some type of fiber disruption in that case. Yeah, the muscle is probably part of the problem, but in this case, the muscle spasm and feeling of muscle pain may be protective or compensatory.

(02:13):

And so this topic of, is the muscle the issue, or is there any damage to the area? Is it the primary symptom generator, I think is a big topic. And so I want to cover that a bit with you today just so you can get an understanding and not worry so much about the muscle and maybe worry more about or in, in some scenarios, the let's worry more about what to do, about what you feel versus thinking. The muscle's, the big old problem, which honestly, most of the time it's not. Just let you guys know too, if you subscribe to the podcast, you'll get all the great old episodes that we have on various different topics like shoulders and necks and ankles and hips and knees and thighs, and sports hernias, and disc degeneration, and disc herniations and what have you.

(03:01):

We have lots of different topics, topics on things. We have other hosts that are gonna come in pretty soon. I work with Mandy Wainfan and Dawne Constantino, who have a wealth of knowledge. And, and in order to try to get the Keep This Podcast going with a consistent basis, I need help. And so they're gonna host some of the shows coming up at some point in the future. Please know that I, I do verify they know exactly what they're talking about, so learn from them as well. So, some of the information I'm gonna be sharing today is based upon an older, older, I wanna say older publication at this point in time. It's from 2012 at this point, or 2013 rather. If you look it up and you go online and type up terminology and classifications of muscular injuries in sport, the Munich Consensus Statement, this is again from the British Journal of Sports Medicine.

(03:51):

And I've been referencing this for quite a while because I think it provides some understanding and a better, a, a better idea of how to manage people. For patients or clients. It's, it's a good idea to understand, do you have any, are you gonna have a positive MRI? Are you gonna have a positive ultrasound if you decide to go that route? Or you just on a, on a goose hunt where you're not really gonna find anything because you're really not in the land where there's any tissue disruption. So in this in this research article, by the way, I'll post well consensus statement rather we're gonna post, I'm gonna post it reference on the show notes so you can't link and read it and do your due, do your own due diligence. But essentially what happened was, they were trying to establish a better terminology for how to manage people with muscular injuries.

(04:45):

And so what they did was they went through and asked what do you mean by strains? And they ask various different healthcare providers of very different, various different class classifications or expertise. And they found that there really wasn't a precise terminology. It was kind of wishy-washy. One person would explain it one way, one person would explain it, another and so they, they really decided that how do we, for, for people who are experiencing "strains," which is includes about 70% of in this case, they mentioned mainly soccer players that I'd say that extrapolates over to a lot of different sports as well. For a majority of the people who are dealing with muscular injuries, how can we appropriately give them a timeline of recovery and manage them if we don't know exactly what we're talking about? And so I'll read a couple of these things verbatim.

(05:36):

So the first step in establishing a precise diagnosis, which is critical for reliable prognosis, is knowing how long it'll take, when they can return to sport, when things will dissipate on a day-to-day basis and try to find each provider's clear guidance for treatment and management. We need to, we need to be able to find precise terminology again. So how can we reasonably, reasonably give a timeline for re-repair and recovery for the air if we don't exactly know what's going on? So for those of you who don't have fiber tears, which are gonna be found on imaging, your return to sport and activity without any major disability or fear of making things super bad, is really a quicker return. There's less disability. There may be a little bit of pain, but then there's always this idea of, if I, if I work through pain a little bit, am I gonna make things worse?

(06:33):

Now, if you have fiber disruption, which is gonna coincide with positive images then your timeline is longer. And there may be a chance that we need to change the management protocol to let those areas heal up a little bit and then return you back into sport again. Now, it's important to note too, I'm not saying by healing them up, I'm not telling you to do a certain PRP or prolotherapy or rest excessively. I'm not saying any of that. I'm just saying the management changes, which may require you to do different types of things in the beginning of your recovery, versus people who are only dealing with "strains", which don't have fiber disruption. Now, on the flip side I've met a lot of people who have been dealing with the feeling of a strain or pain into the lower abdominal area, into the groin, into the hip, into the hamstring, wherever.

(07:25):

And they're unaware of what is happening and how bad it could be. Or if there's tears, their mind is what takes them out of the sport. And they say, you know what? I'm gonna listen to what this person says. I'm gonna give it six weeks of doing nothing, and I'm gonna see what happens. But the reality is, if you don't have any real tears, then you could return faster than you think. And the time spent off, "resting it for six weeks" actually gives you a little bit more of a higher risk factor for other conditions. Tendinopathies other aches and pains that come out of doing less and then doing more, or spikes of exposure. I think I mentioned an old podcast that we saw a lot of this during the shelter in place, covid type of scenario. People did, a lot of people did a lot less even kid sports.

(08:17):

Child sports were not, were not in existence. They weren't doing anything. And all of a sudden, once they came back into sports and they could do it again, there was a lot of exposure. There was a lot of activity, not only with one sport, but multiple. And because of that, we saw in our clinic, I believe, a lot of different odd conditions that we typically don't see kids have. And it was related to, in my opinion, doing less than doing a lot. And reasonably, like, if you're gonna run a marathon, you don't just run a marathon on day one. Like, that's ridiculous. So you would probably build up, and that's what happens if you give it a lot of time off, you have to build up. Okay. So as we go through this before I do I should mention, if you have not, if you don't know what a sports hernia is, I cover that in pretty much detail in other podcasts.

(09:05):

So for the most part, it's gonna be a lower abdominal type of pain or discomfort. Some people have testicular tightness. Some people have into the front of the hip, into the upper adductor area too, kinda the crease of the hip. But if you want more details, you should listen to the podcast. Now, I'm gonna read a couple things just verbatim from the consensus statement. 'cause I think that'll make it easiest on all of us, and I'll boil it down to clarify anything I see in the middle. So when they asked people about strains, they mentioned that the responses confirmed marked variability in the use of the terminology relating to muscular injuries with the most obvious inconsistencies for the term strain in the consensus, meaning practical and systematic terms were defined in established meaning they actually tried to narrow things down and make them more specific.

(09:52):

In addition, a new comprehensive classification system was developed, which differentiates between, between four types of muscular injuries. The ones we're gonna be covering today are going to be mainly ones that we can do something about at least in regards to rehab. But there were functional muscle disorders describing disorders without evidence of fiber tears. Okay? And these are all, they're sub-classifications of these two, which I'll talk about a little bit later. So functional muscle disorders are ones that will not have a muscular muscular injury on imaging. That's ultrasound or MRI X-rays, by the way, don't show muscles. So those are kind of exempt from this. And then there's the structural muscular injuries, which are partial tears, total tears, avulsions, muscles torn off of bones, which is, they say , macro evidence of fibro tears. And these are going to have positive MRI ultrasound findings.

(10:46):

Again, x-rays don't really matter in this scenario. So, again, probably about 70% of the people that have muscular injuries are functional-muscle injuries without any actual imaging findings. But it's funny that a lot of people, when they're in pain, really wanna see what's wrong. You see the discrepancy in that. You won't see anything, which makes it hard for the person to understand what's going on. Like, I don't know what's wrong with me. I, I, you know, maybe it's hereditary. If they can't see anything, then what else could it be? You know, there's a lot of unknowns that happen outta that. If you don't take the logic of knowing that you can have muscular pain without any MRI or ultrasound findings, okay? And that's a majority of you, a strong majority.

(12:10):

A lot of the lower abdominal findings we have in sports hernias, I'd say easily 90% of them have no findings whatsoever. A lot of 'em don't have hernia findings. By the way, hernias in sports hernias are different. We don't find anything on imaging indicating tendinopathies or tears of tendons and muscles. Some people have some findings, but as we mentioned in the prior podcast, not all imaging findings are a hundred percent related to their symptoms. Sometimes you find 'em, sometimes you don't. Okay, now, just this, let's take a now another logical approach to this, because I've, I've been in around enough sports injuries and I've had some of my own, where if you feel a pop, when you're, say, sprinting or you hit a hockey puck, or you kick a soccer ball, you feel a pop. And it's followed by swelling to the area where the pop occurred.

(13:02):

And then a few days later, you notice bruising or discolorations, like it feels like someone shot you. It feels like someone threw a ball at you. You feel a tho you feel a thunk, right? In the muscular area, yeah, this is probably a structural muscular injury that has a positive imaging finding. In that case, your timeline changes a little bit. And we talked about how to rehab things in other podcasts, okay? But, and I'm, I'm trying to narrow this down the best I can, because I don't want you guys to go on this long hunt for imaging findings when there's probably not gonna be any, and it's a big waste of money too. How many MRIs and ultrasounds can you do before you realize that there, you didn't have the mechanics, you didn't have the history, nor the exam findings to merit the image in the first place, okay?

(13:50):

And have the unknown in your mind about, well, what could it be? Now, you know, you're probably a functional-muscular injury, which is okay, all of 'em can be rehabbed. Almost all of them can be solved without surgery. And there is a way out of this, okay? Most of you can recover back to normal activity, and most of you can get back into sport, but you need to have some guidance typically 'cause all this information on the internet and the lack of information or the wrong information is pretty prevalent, and it makes people get a little confused about what to do. Okay? Now I'm gonna go over some of the other parts of the, of the, of the classifications that there used to be. So the old classification was mostly used. It was called the O'Donohue, and was from 1962.

(14:32):

This system utilizes the classification to, based upon injury severity related to the amount of tissue damage and associated to functional loss. So it categorizes muscular, muscular injuries into three grades. And this is what most people still use when they talk about muscular injuries, which I think should be eradicated. I think we should go to the Munich Consensus Statement type, because this gives better education to the patient, but also gives us a better idea of how to manage the problem without wasting all the time and resources on imaging. So grade one has no appreciable tissue tear, which is the functional muscle disorder category, broken up into subtypes. Now, there's grade two, which is a tissue damage and reduction of strength in the musculotendinous junction, which is where the muscles and tendons come together. So you'll see a change of function.

(15:23):

It won't just be pain, it'll be a change of function or a change of strength. Reduction of strength, because now the tissue has damage, which can be recovered from, but it has appreciable tissue damage. It will be found on an MRI or ultrasound. Grade three is a complete tear of the musculotendinous junction, a complete fun complete loss of function. It's funny people that I've met who have actually had ruptures of, of,musculotendinous junction,musculo tendon off of bone.,They actually don't really have a ton of pain. They just can't move their limbs, okay? Like a shoulder. If you tear a supraspinous off of the off of the shoulder, usually you just, you can still move the shoulder to some degree. But then there's a loss of range and function in a certain range. Uwe had a kid come in recently that had a fracture of his elbow, and it was about two weeks old.

(16:14):

He had no pain, but he couldn't move it. Okay? So there's a difference between pain and full range and full strength. 'cause A lot of you who have functional muscle disorders, the ones that are more of a "strain" category, actually have pain. You have full function and you have full strength. Okay? So that's the difference between 'em. And when you have an actual tear or a tissue disruption, there's actually a loss of strength and a lot of time function too, or range of motion. The current ultrasound based grading scale, which is from 1995 is used quite a bit less than MRI, by the way, I should mention that. I think ultrasound is actually a really useful tool for sport hernias for shoulder conditions as well. If we're not talking about inside the joint, I think they're kind of useless for spine conditions.

(17:07):

But I think for muscular injuries, I think you can see a lot with an ultrasound if you find a good sonographer per, personally, I wish we see more ultrasounds because there's no claustrophobia associated with going in the machine. 'cause The machines just put on your skin. And seeing things close to the surface is really, really easy. And it's cheaper. So I think there's a lot of benefits to doing ultrasound to diagnose some of these fiber disruption types of conditions. But I don't know if that'll be something that's really in the quick future. Back on some mentions in the study. So the MRI based criteria was from 2007. Uit's from Stoller and so grade one the MRI is negative. So again, if we're, if we're matching these from the O'Donohue 1962 version, grade one, no appreciable tissue damage, no MRI finding,so the MRI based one from 2007 is grade one MRI negative for, for structural damage.

(18:09):

Okay? And then grade two is MRI positive tearing up to 50% of muscle fibers. And then grade three is muscle rupture, which is a hundred percent structural damage complete tearing with or without muscle retraction. And so those match up, okay? But again, most of you are gonna have grade one, which is gonna be negative, any imaging findings. Other things that were evaluated in this questionnaire that they sent the doctors that the sports medicine experts associated with the disconnect with the terminology was so they actually found marked variability with other definitions as well. So marked variability and definitions for hypertonicity muscle hardening, muscle strain, muscle tear bundle, or fascial tear and laceration. But the most obvious inconsistencies were associated with muscle strain. They found relative inconsistencies with pulled muscle in that laceration. So again, their decision in this questionnaire was that there's really no clear definition.

(19:15):

And so their goal was to define better. And that's where we get these results from. And now we're gonna talk a little bit more about the functional muscle disorders and the structural muscle disorders, and how these may relate to a little bit more of like sports hernia. So as mentioned before, functional muscle disorders can be acute, indirect muscle disorders mean that they don't have to be trauma based. There are trauma based ones in here, like contusions, which is a direct muscle disorder, but a functional muscle disorder, it's pretty, it's indirect. It's not like you experience any trauma to the area. There's not any EV evidence of MRI or ultrasound findings of tissue disruption. You probably won't even notice any swelling in the area, although you may. But there's usually no discoloration in the skin. There's not a pop, there's not a clunk associated with the original injury time either.

(20:03):

Some people even notice with some of these disorders within the functional muscle disorder category the four different subsets, some of them wake up with it. It's not even related to actual motion. Now, there's four basic categories in this functional muscle disorder category, okay? The first two I will mention, but we're not gonna spend time on it because it's not gonna be relevant to a lot of people. The last two are gonna be the most relevant for your understanding. So first, there's fatigue induced muscle disorders, and then there's delayed onset muscle soreness. I'm gonna start with delayed onset muscle soreness or dorms, because most people who do exercise, they know what DOMS is. Several hours. After doing an activity, they start to feel soreness in their muscles. Technically, this is a muscular injury, but we all know that no one goes to the doctor for them.

(20:57):

And there's no MRI ultrasound findings. There's also fatigue based muscular injuries as well, or fatigue induced. So there's stiffness during the activity due to poor warmup. Typically we believe this could be a predisposition for an injury. So it's something that you should be weary of. And just note, because over the course of time, you may experience other conditions in that area. But those two are ones that people typically don't go to doctors four because they usually dissipate on their own. The other two are the ones that we see a lot of people for. So there's spine related, and then there's muscle related neuromuscular muscle disorders. Okay? Spine related one is the easiest one I think for most people to relate to. An example would be an L five S one nerve root impingement either created from stenosis or foraminal stenosis, or a pinched nerve or disc herniation, whatever it may be.

(21:52):

If it affects the S1 nerve root, then the person may experience tightness of the hamstring or calf, which limits flexibility or the ability to bend forward or stretch those muscles. And so this may mimic a muscle injury, and it will last for quite a bit of time until that actual root cause is solved. This may require different forms of treatment beyond simple muscle treatment, beyond simple stretching and tissue work and massage and red lasers. And by the way, I'm not bashing all these things. These are just things that people do and ice and heat and rest and so on. There's other things that need to be done. And so for spine related disorders, a lot of times there's core involved. There's internal pressure management, as I call it. But the actual technical term is intra abdominal pressure coaching from diaphragmatic breathing.

(22:47):

A lot of times there's, there's other ways to solve the issue rather than just beat the snot out of the muscle. That's, that's tight. Okay? Many clinicians also believe that athletes with lumbar spine pathologies will have a greater disposition for tears of, say, the hamstring. Now if we relate this back into our sports hernia, people, lower abdominal scenarios, we find that people who have bend points of L1-T12, L 1-L2, like that's their, we call it a spinal hinge. It's there, like, there's like a sinkhole right there because they use it a lot too, to move from those people tend to have a lot more lower abdominal strain feelings. And again, I'm using strain very loosely on purpose. 'cause now we've already defined those, some of those terms. So in that case, settling down the spine may dissipate the feeling of the strain in the lower abdominal area.

(23:41):

Now spine related disorders, now you might find positive imaging findings in the spine, but it's not a hundred percent needed to do that. A good examiner can actually figure out how to manage you without having to get the images done, which again, wastes time and money. You're, if you have a good skilled examiner, they can also figure out if you need the image. So they may find in your history and exam that you actually need to have an image performed, which helps them make a decision about how to help you. Okay? But there are normal findings in the spine images that are not anything you need to worry about. We've done podcasts about disc degeneration before and disc herniations and stenosis. We've done 'em on all of these. And generally speaking a lot of them are not surgical based.

(24:33):

Some of them are re: it relates mainly to how you present in your functional loss. But a lot of 'em are just a lot of hard work and guidance. People just need guidance on what to do. The last category here is that muscle related neuromuscular muscle disorder is a big, a big word there, right? And these ones are more of what I call as a reciprocal ambition. One. First, some of you have been through physical therapy, rehab, or even reading some of these articles online. You may have figured out that term of overuse. Some of you may even have gone into the rabbit hole of regional interdependence or the joint by joint approach to training or rehab. And this basically relates to how the body not only neighboring joints, but muscles within the same joint work together.

(25:26):

And so if you have a hip flexor that's tight, chronically tight, or "strained," it may be due to your glute max and other glute muscles not working well. And rather than focusing on that hip flexor and figuring out what you gotta do to relax that thing directly, it may be easier to take the overused chronic workload away from it so it stops becoming so tight. Similar to the spine related one, if you take the spine insult away, then it decreases the amount of tightness you feel in the innervated tissue. Same thing with the reciprocal inhibition type, which is basically opposing muscle groups. So in a lower abdominal area, you may wanna make it. So also the hip works better. You also may wanna make it so the other musculature in the abdominal area works well with the muscles that are working too much.

(26:24):

And you may also want to help out with improving your internal pressure so that you can decrease the insult on that. We called it the shutter effect, and we covered it in the other podcasts as well, which is more associated with the onset of people with sports hernias. Okay, so now just to reiterate, we have fatigue-based muscular injuries, which is, again, no imaging findings, delayed onset muscle soreness or doms, which is no imaging findings. Spine-Related neuromuscular disorders, which have no imaging findings of the local muscle tissue. And then muscle-related neuromuscular muscular disorders, which is, again, no positive imaging on the area of concern, but you may find other muscles around it which are not working well. So that basically encompasses, in a nutshell, the majority of you experience either spine-related or reciprocal inhibition base, which is other muscles and around it are not helping.

(27:22):

Okay? So I cannot stress this enough. Do not always focus on the area that hurts. If you find what is creating that muscle to become tight, either protective, which is spine-related or overworked, which is muscle-related, then you can solve the issue long-term. Nothing's more frustrating than going back into your activity. After you've rested it and it feels better, then it comes right back, okay? Which is a common scenario for a lot of people with this, if they don't address the underlying cause. Now structural-related muscular injuries, which is again, gonna be positive. Imaging findings don't always have a direct trauma to it, either. No one has to hit you to create it. I had this experience when I tore my hamstring. I was sprinting for a baseball, and it felt like someone threw a baseball and hit my leg.

(28:14):

And I looked down, there was no ball there. I fell over. I felt a clunk. And then what ensued after was swelling into the area and bruising, that's a, that's a structural muscular injury, and I probably would've had a positive image whether I had gone, but in that case, I didn't need to because I knew what it was. Again, you may feel a snap, it may be a minor partial muscle tear, it might be a moderate partial muscle tear, which may include a little bit of retraction, a part of the unit or maybe a total an avulsion. If it's something like an avulsion, you're gonna know because you won't be able to move the area and you'll, your movement will be arrested and you'll have quite a bit of bruising. In that case, it may be important for some areas like the shoulder or the bicep or certain muscles to actually have 'em reattached.

(29:04):

And this is a little bit more outta my realm, but I, I don't do surgery to reattach things, but from my understanding, the sooner you get it reattached, the better because then it won't mat down and attach to other surrounding tissues, because if you leave it long enough, it'll, it'll start to find an attachment point, and then it'll mat down with its scar tissue. Now, I'm gonna go back to the consensus statement now and give you just some line item things that I thought were really interesting, and they were talking about terms that need to change. So, muscle injury terms with highly inconsistent answers in the survey were strain, pulled muscle hardening and hyper tous, essentially across the board. There's no uniform answer for this. So we either need to stop using them or we need to define them better. And that was part of their goal.

(29:50):

They said the term strain should basically not be used anymore. And we should substitute that for these things that I just talked about, which is the four other categories, pulling muscles is a layman's term and is not really defining any types or grades of muscular injuries. So it shouldn't really be used as a scientific term. And they said that hardening and hypertonus also was not well-defined and shouldn't be used as scientific terminology. We can use 'em as slang, but essentially it's not gonna have a definition. Now lastly I'm gonna give you leave you guys with the idea again of is an MRI needed, okay? Because I think this is the biggest question that I get when I work with people who are tired of dealing with stuff for a long time, and they have pain in their full function. They don't have any bruising.

(30:39):

You know, it just came on. There was no pop. Do I need another MRI done? Well, probably not, you know, and I mean that mainly because if you have a good examination, you don't need one done. Okay? If it's a structural injury and you suspect a possible fiber tear, or, and you have the history and exam findings to indicate that it matches, then maybe probably essentially if you think that there's more of an a complete detachment, I think that would be something that maybe reattachment sooner or later would be a, a better idea. But even with old tears, the body finds a way to get around it. I never had my hamstring tear addressed. There's no divot. It's not a big one. It's pretty small. It was probably more into the, the old category would be a grade two, which is some tissue damage with reduced strength, but really not any tearing off of the bone.

(31:48):

But it heals itself. That's the function of scar tissue. It's supposed to heal itself and the body finds a way, and then now the area doesn't hurt at all anymore. I didn't even notice it. But if we plan on changing our protocol and treatment plan, then yes, an MRI is needed based upon if you find what you think you'll find, okay? And I mean this with the best intentions, it's really an MRI should not be up to the patient or the cli or the client. It should be up to the, to the, to the clinician. It's a tool to figure out if we are managing this as we are or not. Okay? I had a really great instructor in school that they had, they had a case they talked about, which was a knee MRI, they had to redo a couple times.

(32:39):

It was a younger kid. He had a contusion direct trauma to the knee in that case. Trauma's a wild card. It could be anything. The kid wasn't getting better. They did an MRI and it was normal. And so a few weeks later, the kid still wasn't getting better. MRI normal, his kid still wasn't getting better a few months later, even though the insurance company wouldn't pay for it anymore, MRI positive bone marrow edema, which indicates small fractures of part of the spongy bone of the femur. In that case, since he thought he may find something that changes his judgment, he kept imaging or changing the image or asking the radiologist to figure out if there's something missing. I had, I had somebody years back that I had to call the radiologist to see if we can find finer slices of an MRI to make sure that there was no bony injury to the area.

(33:38):

And they did that for me, and it was clear and it was good. Okay? So, but if I found that I would probably refer this person out to an orthopedic, okay? And when my instructor found that he no longer tried tissue work, he no longer tried rehab, he took the kid outta the game and let the area heal itself. So if you think your management will change, then your doctor, your physical therapist, your chiropractor, your orthopedic doctor will probably suggest an image because you're not abiding by the same timeline of recovery. Okay? If I cut my finger with a, you know, like a paper cut, we should all know within, you know, three days, most of the pain goes away, it's still red, you know, within a week's period of time, it's scarred over within two weeks. You don't even know it's there.

(34:28):

You know, if it hurts like heck in the beginning do we need an image for that? No. Do we need blood work? No. It's abiding by the normal healing timeline. Okay? Now, something like a sports hernia, which should, the pain should reduce, especially if there's no bruising or swelling, there's no discoloration. It should reduce within about a week's period of time, maybe two. And it should feel normal doing day-to-day things. If it doesn't, then maybe we wanna do an image to see why. Now, if the person's being treated and the exam and the history indicates that they don't need an image, and they're gonna be treated for two to three weeks expected timeline, again, if you get the right treatment down, or you take the, you take the triggers away, triggering movement away, or the triggering activity, then two to three weeks, yeah.

(35:20):

Is, is enough time to find a really good result. And that's what we find at Performance Place. We find that two to three weeks is enough for most people. With even stubborn lower abdominal strains and adductor strains and groin pain in, in sports hernias, we find that a lot of 'em over the course of two to three weeks feel a lot better when we get the recipe right, okay? Now, if they don't, we may consider changing the treatment protocol, or we may decide to do an image. It's really our decision. Now, we, I've had people who have asked before, like, do you think I should get an MR? I'm done. You know what? It's up to you. You know, your, your money, your time, you may not, if you don't get it paid for, that's okay. You know, I've had enough things over my lifetime where I've got images done where probably my doctor wouldn't have sent me for them because I wanted what I call a clean bill of health.

(36:11):

I wanted to make sure there wasn't any muscle, muscle injuries. I wanted to make sure I didn't have an infection. I wanted, make sure I didn't have anything else that would change my protocol. And I wanted to know early, so I paid cash and it was negative, or I found normal things for the scenario. And I wasn't worried about non findings. I wasn't worried about normal activity and age related findings. I was worried about that one finding, was there an infection? Was there tuberculosis? Was there a fracture? Was there a tumor? Was a tendon torn off a bone? Those things weren't really found so cool. Let's just do what we're doing. And if people want that, by all means, I have no problem with that. But if you get hung up on the idea of finding and seeing something in there, you may be disappointed because not all pain is related to positive imaging findings.

(36:56):

And I think that's gonna be the whole takeaway in this podcast. Okay? So if you guys ever need help and you want advice, we are here. Okay? At Performance Place, we have virtuals. And in-person sessions we've seen people virtually for sports hernias with not a lot of problems. We're pretty transparent with, again, our timelines, as I mentioned on here, two to three weeks. Generally, things feel pretty good. Obviously this is a case dependent person, dependent, you know. But we also, because people may not, if they don't fall into those timeframes, they're also not something's wrong. Not like wrong, like disability or surgery wrong, but it's like we don't have the recipe, right? We may have given you the wrong exercise to do. You may have done it poorly. You may have interpreted differently how we want it. Maybe form is an issue.

(37:49):

Maybe we coached it poorly. Maybe it wasn't enough reps, so we need to reevaluate. But usually when we get the recipe right, people don't need surgery. They don't need medication, and they return to sport. Okay? So if you guys ever want help from us I, I don't wanna say we're the specialist of sports hernias, but we sure see a lot of 'em. We see a lot of groins lower, a lot of adductors, a lot of low backs, a lot of hamstrings. And especially in the regards to the sports hernia realm. If you're not finding help where you're at, come see us. We'd love to provide some clarity for you and some guidance and get you on the right track. And just make sure you get back to a, a, a healthy and fulfilled life. I know that if I was not able to play my sport, baseball, which I still love to play weekly, if I could spend 10 hours in a baseball uniform every week, I'd be very happy. But if I don't feel like I can play how I wanna play, I'd be very frustrated. And it degrades my quality of life. So I don't want that for you guys. Mandy and Dawne don't either. And so reach out to us info@p2sportscare.com or 714-502-4243. We have all of our contacts in the description for the, for the podcast, and we're looking forward to working with you. See you guys next time. Subscribe to the podcast for more of this to come.

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In this podcast episode, we dive deep into the factors that distinguish athletes experiencing hip or groin pain from their pain-free counterparts. This information helps us understand sports hernias as well (biomechanically speaking). Join us as we unravel the complexities of athletic injuries, exploring the unique biomechanical, lifestyle, and training variables that play a pivotal role in shaping each athlete's experience. Whether you're an athlete seeking to understand and prevent pain or a fitness enthusiast curious about the intricacies of sports injuries, this episode offers valuable insights to help you stay injury-free and perform at your best. Tune in to discover the secrets behind hip and groin pain in athletes!

Study https://pubmed.ncbi.nlm.nih.gov/26031646/

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE GROIN WEBINAR (LAYPUBLIC)

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We are in Costa Mesa CA but we can help people virtually very efficiently.

In this episode of our podcast, we delve deep into the world of IT band syndrome, a common ailment that plagues many runners. Join us as we uncover the five most common mistakes runners make when dealing with IT band syndrome and explore effective strategies for prevention and recovery.

IT band syndrome can be a frustrating and debilitating condition, often sidelining runners and hindering their training progress. However, with the right knowledge and approach, it's possible to overcome this challenge and return to pain-free running.

Throughout the episode, we'll share insights from experts in the field, as well as personal anecdotes from runners who have successfully navigated IT band syndrome. From understanding the underlying causes of the condition to debunking common misconceptions, we'll provide you with the tools and information you need to take control of your recovery journey.

Whether you're a seasoned runner or new to the sport, this episode offers valuable insights and practical advice for managing and preventing IT band syndrome. Tune in to learn how you can avoid common pitfalls, optimize your training regimen, and get back on track to achieving your running goals.

Enjoy!

Performance Place Knee Program 12 Week Recovery Guide

https://www.p2sportscare.com/product/runners-knee-guide/

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This week's podcast delves deep into the topic of sports hernias, shedding light on what they are and how they affect individuals engaged in physical activities. We explore the intricate details of this condition, unraveling the most common symptoms and the underlying pain-generating structures involved.

But that's not all - we provide our listeners with valuable insights into a three-step recovery process for sports hernias, all without the need for surgery. From understanding the root causes to implementing effective strategies for rehabilitation, we equip our audience with practical knowledge and expert advice to navigate their journey towards recovery.

Join us as we unravel the complexities of sports hernias, empowering our listeners to take control of their health and well-being with confidence and determination. Tune in to discover a wealth of information that could change the way you perceive and manage this common yet often misunderstood injury.

Enjoy!

Sports Hernia Book Reference:

https://p2sportscare.com/product/understanding-sports-hernias-unveiling-the-mystery-behind-groin-pain/

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

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References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3035856/

https://www.ncbi.nlm.nih.gov/books/NBK549772/ https://pubmed.ncbi.nlm.nih.gov/18603584/ https://pubmed.ncbi.nlm.nih.gov/27706276/ https://pubmed.ncbi.nlm.nih.gov/21566750/

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This week's episode is dedicated to guiding you through a comprehensive, step-by-step recovery process for sports hernias, all without the need for surgery. Whether you're an athlete or someone who enjoys staying active, dealing with a sports hernia can be daunting. But fear not! We're here to provide you with practical strategies and expert advice to help you bounce back stronger than ever.

Join us as we break down each crucial step of the recovery journey, from understanding the underlying causes of your injury to implementing targeted rehabilitation exercises and techniques. We'll share insider tips and insights to help you navigate the road to recovery with confidence and efficiency.

Plus, we've got an exciting bonus for our listeners! We'll be referencing a valuable resource during the podcast - a book that dives even deeper into the intricacies of sports hernia recovery. And guess what? You can access this book for free! Simply sign up for a Discovery Session with Sebastian, Dawne, or Mandy, and you'll unlock a wealth of knowledge that could change the way you approach your healing journey.

Don't miss out on this opportunity to take control of your recovery and get back to doing what you love. Tune in to this week's episode and embark on a transformative journey towards a pain-free, active lifestyle.

Sports Hernia Book Reference:

https://p2sportscare.com/product/understanding-sports-hernias-unveiling-the-mystery-behind-groin-pain/

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE GROIN WEBINAR (LAYPUBLIC)

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We are in Costa Mesa CA but we can help people virtually very efficiently.

This week's podcast we cover sacral pain and it's most common causes. We will also go into how sacral pain starts and some simple things you can do to treat your sacrum pain. Lower back and sacrum pain are common in dance (ballet and latin dance).

Enjoy!

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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We are in Costa Mesa CA but we can help people virtually very efficiently.

This week's podcast we cover trochanteric bursitis of the hip. It is single sided lateral hip pain that increases when laying on your side. It increased with running, cycling and hiking. It tends to affect middle age women more but can happen to anyone at any age.

Enjoy!

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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We are in Costa Mesa CA but we can help people virtually very efficiently.

This week's podcast we cover a snapping clicking hips. We will cover how rehabilitation can be applied and how your problem may have started. What is the cause? We will also cover the types of snapping hips such as Dancers hip, iliopsoas snappying, TFL and IT band snapping and more. These are generally called Internal Snapping Hip Syndrome and External Snapping Hip Syndrome.

Enjoy!

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

This week's podcast we cover a knee pain from osteoarthritis, meniscus, patellar tendinopathy. We will cover some symptoms and diagnosis.

Here is a link to the Youtube version.

Enjoy!

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

This week's podcast we cover a sciatica leg pain. We will cover some symptoms and diagnosis.

Enjoy!

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

This week's podcast we cover a sciatica leg pain. We will cover some symptoms and diagnosis.

Enjoy!

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

DOCTOR LINKS BELOW

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast we cover lower back pain in baseball players, diagnosis, treatment and prevention.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast we cover lower back pain in baseball players, diagnosis, treatment and prevention.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

This week's podcast we cover knee pain in ballet dancers. Allie Christensen from Align Fitness by Allie is on to discuss the topic with me today.

Enjoy!

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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Looking to get in touch with our office?

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We are in Costa Mesa CA but we can help people virtually very efficiently. 

This week's podcast we cover shoulder pain in baseball players, diagnosis, treatment and prevention. Rotator cuff tears, labrums, little leaguer's shoulder and so on.

Enjoy!

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast we cover lower back pain in baseball players, diagnosis, treatment and prevention.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast we cover degenerative disc disease and why you should change your mindset about your recovery.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast we cover degenerative disc disease and why you should change your mindset about your recovery.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast covered how to reduce lower back pain in 10 minutes or less... in most cases

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

FREE LOW BACK WEBINAR (LAYPUBLIC)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast covered how to reduce lower back pain in 10 minutes or less... in most cases

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast is about why you may need to reconsider never lifting 20lb ever again, due to a back back.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast is about why you may need to reconsider never lifting 20lb ever again, due to a back back.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast is discuss an awesome inner knee pain case that improves within a month with corrective exercise

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast is discuss low back xrays. You should learn what they are good for and what they are not good for.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast is about common treatments that work for lower back pain reduction.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

This week's podcast Dr Dawne Costantino DC and I discuss non-surgical treatment options for spinal stenosis, foraminal stenosis, degenerative disc disease and osteo-arthritis. Conservative treatment works very well if you use pain as a way to properly select exercises, stretches and modifications of daily activities. You can find Marylou in Tustin CA at https://revampedchiropractic.com/

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

This week's podcast I will be discussion how perfect posture could be the cause of your lower back, sacral, SI joint and hip pain. Yep, perfect posture can be bad in some situations. We will be covering some ways to improve your posture so you can sit for longer with less pain and discomfort.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

Part 4: Weight Training After Lower Back, Hip or Groin Injury

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

This week's podcast Dr Dawne Costantino DC and I will be discussing the good and bad of an anterior and posterior pelvic tilt. The "proper position" for "good posture" has been under debate for years, but what many people don't understand is that there are pro's and con's to both. Your specific reason for lower back, hip, glute or SI joint pain will dictate what is best for you.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

• Sebastian's Low Back Books:

  • Part 1: 6 Powerful Exercises To Reduce Lower Back Pain
  • Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure
  • Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast Dr Dawne Costantino DC and I discuss failed lower back surgery and some of the factors associated. We also discuss ways to recovery from a failed back surgery that you may not have considered yet. Rehabilitation, corrective exercise and lifting form are on the list. Tune in for the full discussion!

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently.

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Cody Dimak Strength and Conditioning Series for Clinicians

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Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast is a solo discussing how you could be still having lower back pain with a negative MRI. MRIs are currently considered the gold standard for soft tissue imaging of the lower back. What should you do if you have a normal MRI and lower back that won't go away? This podcast will cover easy wins you can do at home to feel like you're in control of your recovery.

Enjoy!

Works Cited:

• Does magnetic resonance imaging predict future low back pain? A systematic review
• MRI Findings of Disc Degeneration are More Prevalent in Adults with Low Back Pain than in Asymptomatic Controls: A Systematic Review and Meta-Analysis
• Degenerative Magnetic Resonance Imaging Changes in Patients With Chronic Low Back Pain A Systematic Review

Looking to get in touch with our office?

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We are in Costa Mesa CA but we can help people virtually very efficiently.

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Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast is we have on Dr Marylou Garcia DC to assist in the discussion about lower back pain in the morning that lasts for 30 - 60 minutes. This could include morning stiff muscles, stabbing lower back pain, or leg pain/ sciatica. You can find Marylou in Tustin CA at https://revampedchiropractic.com/

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

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Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast is a solo discussing when the crooked lower back. It's fairly common for people with intense lower back pain or sciatica to "get crooked." What does this crooked spine presentation mean (in theory) and what can you do about it?

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently.

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Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast is a solo discussing when to stretch and when to strengthen your lower back. We have all seen endless stretches for specific muscles as well as fancy strengthening exercises for the abs and glutes... but when should you use them?We cover it all in the podcast.

Enjoy!

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Dr. Mary Lou Garcia DC 

email: RevampedActiveChiro@gmail.com 949-994-1304

EBOOK MENTIONED

This week's podcast Dr Mary Lou Garcia DC discusses hip diagnoses and some simple hacks we use with rehabilitation of the hip. We cover hip impingment, hip labral tears, referred hip pain, muscle tightness, the psoas and much more. 

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently. 

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• PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

+ Part 1: 6 Powerful Exercises To Reduce Lower Back Pain
+ Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure
+ Part 3: Understanding Lower Back Treatments & What Works For Most PeopleThis week's podcast is a solo discussing lower back diagnoses. What is the most probable diagnosis for your based upon what we see at Performance Place Sports Care. Lower back pain is often misdiagnosed. All the book mentioned to be a resource for you to better communicate with your medical team.

Enjoy!

Looking to get in touch with our office?

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We are in Costa Mesa CA but we can help people virtually very efficiently.

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Cody Dimak Strength and Conditioning Series for Clinicians

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PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast is a solo discussing what treatments work for lower back pain and how to better mentally categorize what types of treatments you are receiving for your lower back pain. Lets discuss some options.

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently.

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SEX AND LOW BACK PAIN ARTICLE MENTIONED

This week's podcast is a solo discussing how we can improve our muscles flexibility and decrease the sensations of muscle tightness without stretching. I know it sounds crazy and it may be too good to be true. Hamstring, hip, hip flexor, adductor and shoulder tightness can all be addressed this way.

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently. 

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SEX AND LOW BACK PAIN ARTICLE MENTIONED

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast is a solo discussing how to navigate sex and lower back pain. Many people experiencing lower back pain or sciatica have trouble engaging in sex without fear of a flare up. Lets discuss some options.

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently.

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This week's podcast is a solo discussing the positive effects of exercises on the "feeling of being old." There is no way to reduce age, yet the feeling of being old can be improved with general physical and mental activity

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently. 

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Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

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This week's podcast is a solo discussing answering anonymous questions from our Youtube Channel about Hip pain, treatment and rehabilitation. 

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently. 

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Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
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This week's podcast is a solo discussing Mobility Stability Model For Low Back And Knee Pain. We cover how non-painful areas of your body could be contributing to your current painful condition.

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently. 

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Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
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This week's podcast Dr Sara Van Dyke and I cover the 5 Myths of Running Injuries. Stretching, IT band, Shoes, Gait and more

Enjoy!

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We are in Costa Mesa CA but we can help people virtually very efficiently. 

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Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

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Common Hip Pain Question and Answers Part 1

PREMIUM PODCAST LINK (for Clinicians only)

This week's podcast Dawne and I will cover many of the questions we get about hip pain. This will be a multi part series since there were so many questions. Many of these questions are critical for people's recovery/ "fixing" low back pain. Subscribe and you will get the other parts as they come out!

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

View Details

Common Hip Pain Question and Answers Part 2

PREMIUM PODCAST LINK (for Clinicians only)

This week's podcast Dawne and I will cover many of the questions we get about hip pain. This will be a multi part series since there were so many questions. Many of these questions are critical for people's recovery/ "fixing" low back pain. Subscribe and you will get the other parts as they come out!

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

View Details

Common Hip Pain Question and Answers Part 1

PREMIUM PODCAST LINK (for Clinicians only)

This week's podcast Dawne and I will cover many of the questions we get about hip pain. This will be a multi part series since there were so many questions. Many of these questions are critical for people's recovery/ "fixing" low back pain. Subscribe and you will get the other parts as they come out!

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

View Details

Lower Back Q and A Podcast Part 3

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast Dawne and I will cover many of the questions we get about lower back pain. This will be a multi part series since there were so many questions. Many of these questions are critical for people's recovery/ "fixing" low back pain. Subscribe and you will get the other parts as they come out!

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians

View Details

Lower Back Q and A Podcast Part 2

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast Dawne and I will cover many of the questions we get about lower back pain. This will be a multi part series since there were so many questions. Many of these questions are critical for people's recovery/ "fixing" low back pain. Subscribe and you will get the other parts as they come out!

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

Sebastian's 5 Step Workshops for Clinicians

Cody Dimak Strength and Conditioning Series for Clinicians.

View Details

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

In this week's podcast I discuss some simple plug-in modifications you can make if you are experiencing lower back pain or stiffness during weightlifting.

This podcast is not be specific to one single type of weightlifting yet these methods can be used across many different weightlifting types including body building, powerlifting, strongman, Crossfit and Olympic Lifting

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

View Details

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

In this week's podcast I discuss the second batch of the top 5 mistakes people make when using corrective exercises as their rehabilitation method. This will be part of a 3 part series. More to come!

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

View Details

PREMIUM PODCAST LINK (for Clinicians only)

In this week's podcast I discuss the second batch of the top 5 mistakes people make when using corrective exercises as their rehabilitation method. This will be part of a 3 part series. More to come!

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

View Details

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

In this week's podcast I discuss the top 5 mistakes people make when using corrective exercises as their rehabilitation method. This will be part of a 3 part series. More to come!

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

View Details

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In this week's podcast I discuss a few topics with a seasoned intern, Mary Lou Garcia. Symptoms often change but this is not always a reason to concern. Examination is key and tracking of certain positive tests are key in your recovery journey.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

View Details

PREMIUM PODCAST LINK (for Clinicians only)

This week's podcast we will cover 5 simple things you can do for your pinchy groin. These methods work for hip impingement, hip flexor tightness, TFL ache, and grippy hips. This is intended for everyone, not just docs.

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

View Details

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This week's podcast is I chat with one of our repeat guests Alec. Alec has been on the show 3-4 times now. The goal is to better communicate with our clients of how to reach their goals.

Alec's contact:

• Facebook: Alec Crustin-Duval
• Personal training Facebook page: https://www.facebook.com/Acdentraineurpersonnel/

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

View Details

PREMIUM PODCAST LINK (for Clinicians only)

Sebastian's Low Back Books:

Part 1: 6 Powerful Exercises To Reduce Lower Back Pain

Part 2: Understanding Lower Back Diagnosis & How To Not Let Dr. Google Lead You Towards Failure

Part 3: Understanding Lower Back Treatments & What Works For Most People

This week's podcast Dawne and I will cover many of the questions we get about lower back pain. This will be a multi part series since there were so many questions. Many of these questions are critical for people's recovery/ "fixing" low back pain. Subscribe and you will get the other parts as they come out!

Enjoy!

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently.

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

View Details

PREMIUM PODCAST LINK (for Clinicians only)

This week's podcast we are covering Sciatica, that many of you will feel as shooting leg pain, calf pain or foot numbness. In this podcast we cover the 3 biggest mistakes people make when struggling in their recovery story from Sciatica.

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

5 Step Workshops for Clinicians link

Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
• Upper Body Conditions

View Details

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This week's podcast we are covering IT Band Syndrome, that may of you will feel as outer knee, outer thigh and outer hip pain. In this podcast we cover the 3 biggest mistakes people make when struggling in their recovery story.

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

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Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
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This week's podcast is "brainstorming" type of format. I don't pretend to know all of the answers on this topic but this could help give many of your more information about possible solutions for low back, hip pain and testicular tightness. This is more common than you'd think so it merited some discussion about possible steps to take in solving this puzzle. Enjoy.

Looking to get in touch with our office?

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We are in Costa Mesa CA but we can help people virtually very efficiently. 

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Cody Dimak Strength and Conditioning Series for Clinicians.

• Lower Body Conditions
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Updates on Tendinopathy Rehabilitation Guidelines. This is a podcast that has been overdue. Tendon pain is common in athletic and I feel my clinic can do better. I dipped into the current research over the weekend and this is what I found for Achilles Tendon, Patellar Tendon and Hamstring tendon pain.

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Access the 5 Step Patient Care System HERE.

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This podcast episode is with one of my chiropractic interns, Mary Lou Garcia from SCUHS chiropractic college.

She has been an amazing intern and will become great doctor. I expect her to far surpass me in my clinical knowledge very soon.

Enjoy the conversation.

Access the 5 Step Patient Care System HERE.

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Guido Van Ryssegem ATC has been a guest speaker on the podcast before. I decided it was a good time to circle back to learn a few things. This is a 2 part series where we ebb and flow back to proprioceptions, myths, and how heaviness or load relates.

You can reach Guido here:

https://www.kineticintegrations.com/ https://www.kabukieducationweek.com/ https://www.facebook.com/kineticintegrations PREMIUM PODCAST LINK HERE

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Guido Van Ryssegem ATC has been a guest speaker on the podcast before. I decided it was a good time to circle back to learn a few things. This is a 2 part series where we ebb and flow back to proprioceptions, myths, and how heaviness or load relates.

You can reach Guido here:

https://www.kineticintegrations.com/ https://www.kabukieducationweek.com/ https://www.facebook.com/kineticintegrations PREMIUM PODCAST LINK HERE

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Listen to this podcast to hear about more options for treating an tennis elbow, golfers elbow, outer elbow pain and much more. In this podcast episode, we cover more on elbow pain that you will get in most podcasts, as well as some suggestions of what you can do next in your recovery journey.

Pending: Part 2 may come in a few months so stay tuned!

Looking to get in touch with our office? Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

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Listen to this podcast to learn how to really dominate your Zoom telehealth chiropractic patients.

5 Step Workshops and the Cody Dimak  https://www.p2sportscare.com/product/5-step-patient-care-series/ 

Looking to get in touch with our office?

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We are in Costa Mesa CA but we can help people virtually very efficiently. 

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Listen to this podcast to hear about more options for treating an ulnar nerve problem.

This is part 2 of a prior podcast that you can find here.

Looking to get in touch with our office? Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

Access Sebastian's 5 Step Patient Care Workshop Series Here

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I have been trying to clean up my "2020 hangover" over the last few months, here are some simple, yet challenging, wellness tips you can implement in your life today.

Access the 5 Step Patient Care Workshop Series HERE

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I was asked to create a podcast episode for Bean Pod's Wellness Week. I thought you all may enjoy it as well!

Access Sebastian's 5 Step Patient Care Workshop Series Here

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Listen to this podcast to hear about more options for treating piriformis regional pain and tightness.

This is part 2 of a prior podcast that you can find here.

Looking to get in touch with our office? Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently. 

Access Sebastian's 5 Step Patient Care Workshop Series Here

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In this episode I want cover more communication tips I've covered with my interns.

1- Predict the future

2- Reiteration

3- Break a stereotype 

4 - Framing Accountability 

Access Sebastian's 5 Step Patient Care Workshop Series Here

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Jess Ciske and Josh Tarnofsky from Innovative Results Gym in Costa Mesa jumped on the podcast today to discuss their gyms 3 pillars of health. Movement, Mindset, and Recovery.

As you can tell by the conversation, mental is a huge part of being physically able.

IG: @innovativeresults

https://innovativeresultsgym.com/

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In this episode, Dr Dawne and I cover all things knee, or at least as much as we can in an hour. We cover tendonitis, meniscus, ACL, bursitis, and some of the basics of knee treatments & therapy.

Hope you enjoy and if you need our help you can reach us in Costa Mesa CA at http://p2sportscare.com/

Access Sebastian's 5 Step Patient Care Workshop Series Here

Costa Mesa Chiropractor

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Sometimes, I think we overcomplicate treatment and life in general. This podcast is intended to be thought provoking. I hope it insights a different way of looking at diagnosis and treatment suggestions for various MSK conditions.

Access Sebastian's 5 Step Patient Care Workshop Series Here

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I recently moved my office.

Finding the perfect location was tough with lease negotiations, not knowing city zoning and what my options were. I decided to ask Mike Clem, a commercial real estate broker, to help me find a place. It went so well I asked Mike to be on after we closed the deal. If you're looking for your first office or relocating to a larger space you need to listen to this podcast.

Contact Mike Clem at: Mike@originre.com

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All Things Shoulder Pain covers many of the reasons why you may be experiencing shoulder pain with reaching overhead, lifting weights and while you are laying on the shoulder in bed.

Listen to the whole podcast and let us know if you need some help!

http://p2sportscare.com/ Online or In Person in Costa Mesa CA

Access Sebastian's 5 Step Patient Care Workshop Series Here

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Dawne Costintino is the new chiropractor at Performance Place Sports Care in Costa Mesa CA.

She is lightyears ahead of where I was at her age. As you can tell by the interview, she is very bright and ready to help people get better in her first year as a chiropractor.

Access Sebastian's 5 Step Patient Care Workshop Series Here

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In this episode I share two great case studies (and amazing patient's) stories of examination and recovery. No names were used to protect privacy.

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

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Selecting an EHR system is a chiropractor can be challenging. I have tried many EHRs and I believe I have found the best option for office. Jane App EHR has been amazing. Great customer service, very easy to use and very affordable.

Alison, the creator of Jane, was nice enough to be on the show. 

https://jane.app/

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

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Tyler was one of the first students through the 5 Step Patient Care Webinar series. I'd strongly urge you to take a look at the workshop. It will blow you mind and change your way of looking at patient care forever.

Thank you for being part of the process Tyler!

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

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Today I interviewed Kyle Hunt from the Absolute Strength Podcast. The rough topic was "establishing sustainable habits for bodybuilding/ weight training beginners" but we jumped around a bit, as conversations do. Enjoy!

You can find his books here

Bodybuilding for Beginners

Beginner's Guide to Weight Lifting

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

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Piriformis pain is extremely common and many people suffer with this type of pain for years on end. Yet many of these same people get better with the correct type of treatment for their problem.

So why do people continue to have pain in the area of their piriformis?

Because they are not treating the root of the problem.

In this podcast, we uncover the reasons for unsolved, chronic piriformis pain.

Our online piriformis guide can be found here.

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

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This is a recap discussion at the end of the 6ths part webinar series I created to assist students and doctors in formulation of effective treatment plans. This is one of my few original ideas.

I was fortunate to have a few docs be with me throughout the live recordings of the workshops. Now we are discussing cases and applications of the system with their patients.

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

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My intern Mike Velesco has some great questions. I thought you all would benefit from hearing the Q and A. This will be a multi-part series no doubt.

This is part 3.

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

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Cody Dimak is the co-host today where we discuss using exercises and treatment with various sorts of cases. Cody was asked to come back by popular vote. We did not have a focused adjunct in this episode but the non-targeted conversation seems to not disappoint. Part 1 of 2.

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

• Lower
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Cody Dimak is the co-host today where we discuss using exercises and treatment with various sorts of cases. Cody was asked to come back by popular vote. We did not have a focused adjunct in this episode but the non-targeted conversation seems to not disappoint. Part 1 of 2.

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

• Lower
• Upper

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Compression of the ulnar nerve (or its contributing nerve roots) can cause numbness of the hand into the pinky and ring finger.

Most people do not need an MRI or xray to start care. In this podcast, I cover some of the treatment options to reduce numbness of the hand into the ring and pinky finger.

Ulnar Nerve Web Guide

Ulnar Nerve Article

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In this podcast, we cover "Groin Pain Treatments and Possible Diagnosis." This will be very helpful for runners and lifters. We spoke about some easy treatment suggestions as well as how to figure out what is going on in your hip, in simple (non-doctor) terms.

We cover hip impingement, groin pain, hip bursitis, hip flexor syndrome, and referred pain to the hip.

https://www.p2sportscare.com/

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Recently I was interviewed on the Beyond The Pointe Podcast by Allie Christensen. It was a fun conversation so I thought I would share it with all of you.

If you know any dancers, please listen to the Beyond The Pointe Podcast. It is a great resource to empower dancers as athletes and human beings.

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My intern Mike Velesco has some great questions. I thought you all would benefit from hearing the Q and A. This will be a multi-part series no doubt.

This is part 2.

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

• Lower
• Upper

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Inner Arch and Plantar Fasciitis are common issues runners and triathletes deal with. Many suffer for years if they don't find the right treatment for their pain.

Dr. Dawne Costantino and I discuss treatment options for Inner Arch and Plantar Fasciitis. We also cover possible reasons why you have not been getting better, despite your efforts.

https://www.p2sportscare.com/

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Part 3: (Part 1 and 2 were late 2019)

Doctor/ Patient communication builds oftentimes builds trust. Building patient trust improves the doctor's ability to successfully guide that person through a recovery process.

I interview an anonymous guest today (Alec), who has listened to the podcast for years and has some experience in effective communication in his line of work.

Take a listen, there are some great gems.

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

• Lower
• Upper

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Part 2:

Dan John, author and strength coach, was on the show today for a different style of interview than his typical.

We talked a little about strength and training, but the goal was to get to know him and his habits better.

I love Dan's work. Please visit his websites to get all of the free and paid information we spoke about.

https://danjohn.net/

https://danjohnuniversity.com/

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

• Lower
• Upper

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Part 1:

Dan John, author and strength coach, was on the show today for a different style of interview than his typical.

We talked a little about strength and training, but the goal was to get to know him and his habits better.

I love Dan's work. Please visit his websites to get all of the free and paid information we spoke about.

https://danjohn.net/

https://danjohnuniversity.com/

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

• Lower
• Upper

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Achilles Tendon and Heel Pain are common issues runners and triathletes deal with. Many suffer for years if they don't find the right treatment for their pain.

Dr. Dawne Costantino and I discuss treatment options for Achilles tendon regional pain and heel pain. We also cover possible reasons why you have not been getting better, despite your efforts.

https://www.p2sportscare.com/

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Recently I was interviewed by Brandon and Raul from the Strength Rehab Podcast. They were a pleasure to talk to, they had great questions and flow throughout the interview. 

I'd highly suggest listening to what they are doing on their show

Sebastian

Itune Strength Rehab Podcast

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

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• Upper

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Michael Shacklock, Physiotherapist, has been a guest on the show before. In episode 91, you would have experienced him for the first time and have probably heard a lot about him since (if you're a frequent listener). I've learned a lot from this man and I hope you will as well.

He travels the world teaching other clinicians to effectively manage patient pathology with a neurodynamic aspect.

Does motion provoke the person's symptoms? 

Does your sciatica patient have pain only with walking?

Or may walking is fine, but returning to full sprinting has been troublesome?

Or that patient with arm numbness only after pitching for 2 innings?

These cases often times have a neurodynamic aspect, but how would you know? Michael is here to guide us the way. Never fear.

https://www.neurodynamicsolutions.com

https://www.instagram.com/neurodynamics/

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

• Lower
• Upper

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My intern Mike Velesco has some great questions. I thought you all would benefit from hearing the Q and A. This will be a multi part series no doubt.

Access Sebastian's 5 Step Patient Care Workshop Series Here

Cody Dimak's S&C/ Loading Workshops"

• Lower
• Upper

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I was interviewed on the Kokoro Movement Podcast recently and decided to share the audio with all of you. Talking with Jesse is always a great time. I'd love to say we have a focused topic but as conversations go, we jumped around.

Take a listen to the Kokoro Movement Podcast, found on all major podcast players.

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This is the audio version of a webinar I put on for Doc who wanted some organization to their treatment plans.

I use this thinking process to better organize my REASONS for suggesting certain treatments and exercises to patients when I do.

I think this is one of my only original ideas.

Watch the video version here: https://www.p2sportscare.com/5-step-webinar/

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Recorded 3-21-20 at the beginning of the "stay at home" mandates in California, I decided to share some of my brainstorming about the future.

What's up with telemedicine for low back, neck, shoulder, and hip complaints... as well as other musculoskeletal conditions?

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Guido Van Ryssegem has been on the podcast before (#122) where we discussed his Attractor State concept with Movement Variability.

Today I wanted to have him on air to demonstrate how we can apply his Attractor State principles (influenced by Janda) in athletes with shoulder pain.

You can find Guido's work here http://www.kineticintegrations.com/

If you'd like to attend my workshop, here are the details: https://www.p2sportscare.com/doctor-workshop/

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In this podcast session, I'll be covering some of the evolutions I'll be adding to my practice this coming year. I don't expect all of them to work as planned, but I'm willing to give them a shot. I share these thoughts to give you all something to think about as you build your practice to help more people towards independence.   Here are some of the topics:   - Cash vs insurance   - Exam rates   - Solo verse associate experience    - Finding new patients vs. retention of old ones/ base of practice   - Pain verse wellness model + sustainable training   - Cold vs warm leads  

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Recently I was schooled by an intern. Here are the cases that we were working on. See how teaching the hip hinge is dependant upon each person and what type of condition we are working with. Enjoy!

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I've had a few patients over the last year I wish I had made this for as they were starting care. The reason being is that being afraid of certain movements (knowingly or not) can create certain types of pain.

Establishing a clear line of communication is helpful to get these patients to their goals. Communication is needed with all relationships but in my experience, these types of cases require a little more trust-building.

Teamwork!

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Mike Carhart, from Anytime Fitness, reached out to me to discuss the WHY of fitness training. Diving into the minds of those who train, and seek care, is always a great topic for me so... I said yes.

Enjoy!

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In this podcast session, I cover some interesting patient case studies over the last few months.

#1 Foot pain in a soccer player

#2 Upper trap tightness 

#3 Successful implementation of a strength training program

Listen in as a brainstorm how I could have done better and what I did well.

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PART 2: Grant Elliot from @rehabfix on Instagram was on the show this week.

Although we did not have an exact adjacent, in our monthly conversation we tend to chat about social media for chiropractors, business practices, treatment and communication with social media followers. This conversation was no different, between the ebb and flow of BSing we hit on these topics.

This is another two-part series. Hint: At the very end of part II we come back on to hit on Grant's online consult system.

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Grant Elliot from @rehabfix on Instagram was on the show this week.

Although we did not have an exact adjacent, in our monthly conversation we tend to chat about social media for chiropractors, business practices, treatment and communication with social media followers. This conversation was no different, between the ebb and flow of BSing we hit on these topics.

This is another two-part series. Hint: At the very end of part II we come back on to hit on Grant's online consult system.

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Sara Van Dyke is a new Chiropractic school graduate. She interned within my office for 6-7 months. I wanted to have a meeting with her to brainstorm some ideas of what she could be doing at this time to start her practice.

Hopefully this helps you in remembering how it was to exit school or assists you in getting your practice going.

We cover insurances, new patients and website creation.

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Touchpoints are useful in helping patients feel better and I'm not referencing manual therapies. Patients need to know that you're the one who can help them. Many times on the first or second interactions they are not ready to accept your help. It may be the 10th or 20th interaction.

Today I'll unveil some way we create touchpoints in our new patient encounters.

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Be aware this episode is not a useful one for lay public. For clinicians, it will be gold.

Sam Collins from HJ Ross Billing and Coding shares many helpful tips about modern health insurance billing/ coding for chiropractors. I went to his in-person workshop a few months ago and was blown away by how much useful information I didn't know about insurance.

This is Part 1 of 2.

Reach Sam Collins here: https://www.hjrosscompany.com/network-home/

PRO Chiro Online CE offer here https://prochiroonlinece.thinkific.com/courses/strength-conditioning-flexion-intolerant-low-back

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Be aware this episode is not a useful one for lay public. For clinicians, it will be gold.

Sam Collins from HJ Ross Billing and Coding shares many helpful tips about modern health insurance billing/ coding for chiropractors. I went to his in-person workshop a few months ago and was blown away by how much useful information I didn't know about insurance.

This is Part 1 of 2.

Reach Sam Collins here: https://www.hjrosscompany.com/network-home/

PRO Chiro Online CE offer here https://prochiroonlinece.thinkific.com/courses/strength-conditioning-flexion-intolerant-low-back

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One method I use to make more personal touchpoints with possible new patients (people on the fence) are free audios about the problems they mention on the phone or email. These audios cover many of the common questions people have before they book the first exam.

Basically they want to know if I can help and how what I am doing for them is different that things they may have tried... this audio cover it.

Take a listen and see if this method something that can help you in your practice.

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Discogenic Low Back Pain Case Study

Recently my girlfriend had a spurt of lower back pain that forced her to miss work for a whole week. She could not get off the ground for 2 day straight. Lucky for you, she was willing to share the whole experience on the show.

Here's the link for the whole examination/ treatment video that Ben Ramos did with Allie about 2.5 weeks after the onset.

It will be the 4th email of the series

The first will be Dynamic Hip Evaluation, the Dynamic Shoulder Evaluation, Tension Clues & Cues and then this Low back exam case study.

Emails are 1 week apart to give you time to try out the information. Don't worry it will all come

Enjoy!

Sebastian

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In teaching motion, with and without weights, there are clues to see if the lifter's tension is being lost or not. Tension is what protects our body from harm during lifts and loads of the outside world.

Squatting, Deadlifting, Pressing and much more require tension to move the weight and provide a safeguard against aches and pain.

Tension needs to be taught. I'll cover it in this podcast.

Here's the link for the document and the video I mentioned. It will not be the first email you get. It will be the 3rd that comes 14 days after the hip email.

The first will be Dynamic Hip Evaluation, the Dynamic Shoulder Evaluation, Tension Clues & Cues and then this Low back exam case study.

Emails are 1 week apart to give you time to try out the information. Don't worry it will all come

Enjoy!

Sebastian

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December is the month of giving, in this podcast episode I put together my clinical pearls of shoulder evaluation from the clinicians.

I've been blessed to have some great mentors in showing me how to test shoulders using the standard orthopedic and ROM testing, yet adding a dynamic aspect to the exam to see beyond reasonable doubt if this person with a shoulder issue will respond well to corrective exercise loading or manual therapy.

This month on the podcast, allow me to give back.

This should work in most cases of:

• Subacrominal impingement
• Swimmer's shoulder
• Tendonitis cases of the rotator cuff
• Possible grade 1 labrums
• Upper trap tightness
• Pain with sleeping on the shoulder
• Bursitis
• AMBRI shoulders

Here's the link to access the document and the video I mentioned in the podcast. It will not be the first email you get. It will be the second that comes 7 days after the hip email.

The first will be Dynamic Hip Evaluation, the Dynamic Shoulder Evaluation, Tension Clues & Cues and then this Low back exam case study.

Emails are 1 week apart to give you time to try out the information. Don't worry it will all come

Enjoy!

Sebastian

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December is the month of giving, in this podcast episode I put together my clinical pearls of hip evaluation.

I've been blessed to have some great mentors in showing me how to work with hip/ groin pain efficiently, without the use of much manual therapy.

Allow me to give back.

This should work in most cases of:

• Hip Impingement (FAI)
• "Sports Hernias"
• Adductor Strains
• Pectineus Strains
• Piriformis "Syndrome"
• Trochanteric Bursitis
• Hip Flexor "Syndrome"

Access the document and video I mentioned HERE

To access the video, please use my email opt in (don't worry I won't sell your email or send you crap you won't care about).

Through this email series, you'll get access to all of the clinical pearls I wish I would have known in my first 5 years of practice, as well as special offers for any future seminars I teach, "bro-sesh" meet ups, and video training.

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Recently I asked if some student listeners would be willing to share their experiences of how they use the information they learn on this podcast within their schooling.

I posted the request on Instagram and had a flood of people ask to be on the show to share. 

So, I thought it would be interesting to spend some time over a few months on learning what the listeners are saying!

I learned a few things along the way :)

Hopefully this interview is empowering for you as well.

SHOW NOTES

Reach Max Masood @mookwood24 on Instagram

Phillip Snell's FYOB Course at SCU

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Part 2 of 2:

Doctor/ Patient communication builds often times builds trust. Building patient trust improves doctor's ability to successfully guide that person through a recovery process.

I interview an anonymous guest today (Alec), who has listened to the podcast for years and has some experience in effective communication in his line of work.

Take a listen, there are some great gems.

SHOW NOTES

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Part 1 of 2:

Doctor/ Patient communication builds often times builds trust. Building patient trust improves doctor's ability to successfully guide that person through a recovery process.

I interview an anonymous guest today (Alec), who has listened to the podcast for years and has some experience in effective communication in his line of work.

Take a listen, there are some great gems.

SHOW NOTES

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Recently I asked my listeners about what they would like to see more of in this show in the coming year. A popular suggestion was MORE CASE STUDIES.

You asked and I will provide.

This case study is of a person who came into my office with on-going piriformis region burning/ ache that increased with turning, sitting, running and squatting. She had already been treated with a battery of soft tissue work (Active Release and Graston), chiropractic adjustments, physical therapy, glute strengthening, rest and stretching.

Long story short, she was reported a 75% improvement within 7 days with my suggestions.

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Recently I asked if some student listeners would be willing to share their experiences of how they use the information they learn on this podcast within their schooling.

I posted the request on Instagram and had a flood of people ask to be on the show to share. 

So, I thought it would be interesting to spend some time over a few months on learning what the listeners are saying!

I learned a few things along the way :)

Hopefully this interview is empowering for you as well.

SHOW NOTES

Contact Raul Axtmayer @raulaxtmayer on Instagram

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Starting a practice/ business in any profession is challenging. In this podcast I share my experiences of practice building in year 1. I also share my realizations years after.

Be sure to come hang out at the "Movement Meeting" I mention on Jan 18th Sat 5-7, Sandy's in Huntington Beach. Kids welcome.

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Jesse Macedo, Strength Coach, leads the conversation today about his interaction with clients in the weight room about injuries, boo-boos and guidance of who they should be seeing and when.

Allow this interview to be your "fly on the wall" experience of how your fitness trainer referrals may be occurring.

If you are interested in the meet up we spoke about just message one of us.

Instagram

@strengthcoachmacedo

@performancehb

SHOW NOTES

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Recently I've been challenged to better organize my thought about how to rehab and treat the people who come into my office. It's been hard... I mean really hard BUT I think I have something that is both patient and clinician friendly.

Box 1: First Aid

Box 2: Corrective Exercise / Instagram Stuff

Box 3: Resistance Training / Bro-sesh

Box 4: Return to PLAY

Listen to the podcast to hear more!

https://www.p2sportscare.com/podcast/ for the show notes

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Recently I asked my listeners about what they would like to see more of in this show in the coming year. A popular suggestion was MORE CASE STUDIES.

You asked and I will provide.

This case study is of a person who came into my office with on-going "hip flexor tightness" and "sit bone pain." She had already been treated with a battery of soft tissue work (Active Release and Graston), chiropractic adjustments, physical therapy, glute strengthening, rest and stretching.

Long story short, she was reported a 90% improvement within 3 days with my suggestions.

Here entire write up can be found here.

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Recently I asked if some student listeners would be willing to share their experiences of how they use the information they learn on this podcast within their schooling.

I posted the request on Instagram and had a flood of people ask to be on the show to share. 

So, I thought it would be interesting to spend some time over a few months on learning what the listeners are saying!

I learned a few things along the way :)

Hopefully this interview is empowering for you as well.

SHOW NOTES

Reach Kyle Hemsley @kylerayhemsley on Instagram

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We all have heard about "return to play" but are we really returning our patient to "play" or are we returning them to exercise.

The thing is many people don't really care about exercise itself.

They care about how the exercise makes them feel.

Why not just return them to a playful activity that also accomplishes the same as the boring exercise?

In this podcast, I cover this topic at length.

This will be useful to movement providers as they assist patients to regain a healthily, happy life.

I Will Beat Back Pain Book

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Donald Murphy, author of Clinical Reasoning In Spine Pain, was the guest today. We cover how he was able to successfully integrate high quality spine care into a hospital setting and his mission to develop an army of high quality professional called the Primary Spine Practitioner (PSP).

Check out the PSP Program at the University of Pittsburgh here.

CRISP Education and Research site

Dr. Donald Murphy DC Bio:

Dr. Murphy is a chiropractic physician with over 30 years of experience in practicing, teaching and consulting in Primary Spine Care.

Dr. Murphy is Clinical Assistant Professor in the Department of Family Medicine at Alpert Medical School of Brown University and Adjunct Assistant Professor, Department of Physical Therapy, University of Pittsburgh. His other faculty appointments include Professor, Part-Time University Faculty at Southern California University of Health Sciences and Adjunct Associate Professor of Research at New York Chiropractic College.

Dr. Murphy has been admitted as a Fellow of the Royal College of Chiropractors in the United Kingdom. He has also served on the Expert Panel for several spine care guidelines, including those of the American College of Environmental and Occupational Medicine, American College of Physicians and American Pain Society.

Dr. Murphy has nearly 100 publications in peer-reviewed scientific journals and book chapters. He teaches in the certification course for Primary Spine Practitioners offered by the University of Pittsburgh.

His recent books, Clinical Reasoning in Spine Pain, Volume I and Volume II serve as the required texts for that course for Primary Spine Practitioners offered by the University of Pittsburgh. His recent books, Clinical Reasoning in Spine Pain, Volume I and Volume II serve as the required texts for that course.

His consulting activities include assisting hospitals, healthcare systems and insurers implement high-value spine care services through Spine Care Partners, LLC and providing consulting services for existing and aspiring Primary Spine Practitioners through the Primary Spine Practitioner Network . He also provides Primary Spine Practitioner training services to chiropractic and physical therapy institutions to assist them in developing a course leading to PSP Certification as well as Expert Witness and other medicolegal services.

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As I work with more low back, hip and shoulder/ neck patients and refine by communication skills, I am finding I am getting some really great questions/ concerns as they recover.

This podcast episode is lay public friendly. I cover questions you may have as your back, hip or neck starts to feel better.

• Is lumbar spine flexion the devil?

• Can I run again? Can’t I ride a horse again? Can’t I...

• I’m not getting better because...  

• I’ve been doing rehab exercise for 3 months... should I continue?

• I feel good after a few sessions. Should I come back? What else should I be doing?

Enjoy the show!!

SHOW NOTES

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Recently I asked if some student listeners would be willing to share their experiences of how they use the information they learn on this podcast within their schooling.

I posted the request on Instagram and had a flood of people ask to be on the show to share. 

So, I thought it would be interesting to spend some time over a few months on learning what the listeners are saying!

I learned a few things along the way :)

Hopefully this interview is empowering for you as well.

SHOW NOTES

Reach Kurtis @e3mobility on Instagram

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Caleb Burgess DPT is my guest today and the conversation is amazing.

If you're a physical therapist, chiropractor or personal trainer, you're going to love this interview.  In this podcast you're going to learn how to communicate more effectively with your clients, which eventually leads to better outcome!

Caleb has mastered the art of making complicated medical information simple for his clients.

Find him on Instagram! https://www.instagram.com/dr.caleb.burgess/

https://drcalebburgess.com/

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Jeff Langmaid, the created of The Evidence Based Chiropractor, was on the show today. Think of this episode as a human interest story with some intense moments about how to build a practice, barriers you'll hit, challenges you'll face and some tools to overcome them.

Jeff hosts The Evidence Based Chiropractor Podcast

Here is the link we mention for that resource.

You can find his website here: 

https://www.theevidencebasedchiropractor.com

Enjoy the show!!

SHOW NOTES

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At my office I teach my interns how to play the "ring ring" game. In a nutshell, as chiropractors and physical therapists, we often times we get phone calls from possible new patients asking questions:

How much for a quick adjustment?

Do you take my insurance?

Do you do XYZ soft tissue work?

These patients are really wanting one thing... to feel better. In my interpretation, their questions are based upon what they believe to be barriers to their success, but really the only barriers is themselves.

Listen to this podcast and see what the "ring ring" game is all about and how it can help you succeed in building a new patient base.

SHOW NOTES AT https://www.p2sportscare.com/podcast/

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Recently I asked if some student listeners would be willing to share their experiences of how they use the information they learn on this podcast within their schooling.

I posted the request on Instagram and had a flood of people ask to be on the show to share. 

So, I thought it would be interesting to spend some time over a few months on learning what the listeners are saying!

I learned a few things along the way :)

Hopefully this interview is empowering for you as well.

SHOW NOTES

Reach Mark at http://www.MarkMurdoch.ca

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David Hanscom is a retired orthopedic surgeon, who interestingly decided to stop practicing because he no longer agreed that doing spinal surgery was needed with many patients.

Interesting right?!

He decided to go full time with a more conservative approach in promoting his book about high quality patient education about chronic pain.

The book covers how one can manage their chronic pain without the use of invasive procedures or excessive drug use.

He's the author of the book, "Back in Control."

Reach out to him on his website https://backincontrol.com/

SHOW NOTES https://www.p2sportscare.com/podcast/

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I was introduced to Dennis Dunphy through a past guest Jesse Macado. 

Dennis Dunphy is a co-creator of Stick Mobility. After looking into what the whole practice of Stick Mobility was all about, I decided to have him on.

The application of developing tension (or as he said irradiation) through positions and movements was apparent in his method and could be extremely useful in clinical practice.

He's a great conversationalist and an interesting guy.

Thanks again Dennis!

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Cody Dimak is one of the presenters on the PRO Chiropractic Online CE Series. He is a chiropractor in Dallas, TX.

In this podcast we covered how to get back to the gym after having a back injury. Squats, no problem. Deadlifting, that's the goal! Many people become afraid of taking control of their health and fitness after sustaining a back injury. We will be specifically covering lumbar disc injuries, herniations, sciatica and disc degeneration.

Want to build strength again? The exercises programming we will be laying out cover a low risk, high reward method.

If you're a Crossfit athlete, a runner, a lifter, and Olympic lifter or just someone wanting to lose weight, you'll enjoy this.

Within the Online Chiropractic Continuing Education Hours Course Cody Dimak convers:

• HOUR 7 (CE hrs 1): Graded exposure to load & coach cues for lumbar spine cases (warm-up, gluteals, hinging, carries)
• HOUR 8 (CE hrs 1): Graded exposure to load 7 coach cues for lumbar spine cases (squatting, pushing, pulling, implementation)

Strength & Condition Of The Flexion Intolerant Back With Dr. Cody Dimak DC

Cody Dimak Bio:

*Dr. Dimak grew up in New Orleans, LA. He attended Nicholls State University in Thibodaux, LA on a football and academic scholarship. Wanting to apply his passion and knowledge of sports medicine, he attended Logan College of Chiropractic in St. Louis, MO, where he acquired training in many different techniques that have allowed him diversity in his treatment options.

With extensive training and knowledge in sports injuries and rehabilitation, Dr. Dimak’s clinical focus is on developing the resilience of his patients and athletes and getting them back in the gym or on the field as quickly as possible. By using cutting-edge, patient-focused progressions, he helps his patients not only achieve but also exceed their physical goals. He works with patients of all types who are interested in living pain-free lives and maintaining an active, healthy lifestyle.

He is certified in: Functional Movement Screen (FMS), Selective Functional Movement Assessment (SFMA), Functional Capacity Screen (FCS) and a member of the International Society of Clinical Rehab Specialists (ISCRS). He also serves as a regional faculty advisor for Rehab2Performance. He is also an associated faculty member at Southern California University of Health Sciences.

Dr. Dimak has experience working in Division I training facilities and has served as the team chiropractor for: Orange Coast College, Calvary Chapel High School, and Costa Mesa Pop Warner. He consults with many local gyms/strength facilities and hosts trainings at: Equinox, Southern California University of Health Sciences, Achieve Fitness, among other local venues.*

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Greg Lehman is one of the presenters on the PRO Chiropractic Online CE Series. I was fortunate to have flagged him down from his busy lecturing schedule to get this hour of conversation about Pain Science in! Greg is a chiropractor based out of Canada.

Some of the fine points we go into are:

• building your cup

• fear avoidance behavior

• the pain is just an alarm concept

• his background of how he came to think how he does

• chiropractic as a profession

Greg Lehman Bio:

"Prior to my clinical career I was fortunate enough to receive a Natural Sciences and Engineering Research Council MSc graduate scholarship that permitted me to be one of only two yearly students to train with Professor Stuart McGill in his Occupational Biomechanics Laboratory subsequently publishing more than 20 peer reviewed papers in the manual therapy and exercise biomechanics field.

I was an assistant professor at the Canadian Memorial Chiropractic College teaching a graduate level course in Spine Biomechanics and Instrumentation as well conducting more than 20 research experiments while supervising more than 50 students.

I have lectured on a number of topics on reconciling treatment biomechanics with pain science, running injuries, golf biomechanics, occupational low back injuries and therapeutic neuroscience. While I have a strong biomechanics background I was introduced to the field of neuroscience and the importance of psychosocial risk factors in pain and injury management almost two decades ago. I believe successful injury management and prevention can use simple techniques that still address the multifactorial and complex nature of musculoskeletal disorders.

I am active on social media and consider the discussion and dissemination of knowledge an important component of responsible practice."

Within the course on PRO Chiropractic Online CE, he covers the following:

• HOUR 3 (CE hrs 1): Practical application of pain biology in literature and targeting educational message to person in lumbar spine cases
• HOUR 4 (CE hrs 1): Improve our skills of delivering key messages to promote healthy behavior and begin cognitive restructuring and addressing unhelpful beliefs with key message of pain biology education in lumbar spine cases

Lumbar Spine Pain Biology w/ Dr. Greg Lehman DC

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SHOW NOTES

Recently I asked if some student listeners would be willing to share their experiences of how they use the information they learn on this podcast within their schooling.

I posted the request on Instagram and had a flood of people ask to be on the show to share. 

So, I thought it would be interesting to spend some time over a few months on learning what the listeners are saying!

I learned a few things along the way :)

Hopefully this interview is empowering for you as well.

Hannah Venus' IG account https://www.instagram.com/a_travelin_chiro/

Sneak Peak at show notes. More on the website.

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James Valcarcel is one of the presenters on the PRO Chiropractic Online CE Series.

James covers nutritional considerations with low back pain and recovery from low back, or the inflammatory process involved. Without resolving the inflammatory process, we would be fighting a fire that keeps feeding itself wood.

Within the course onPRO Chiropractic Online CE, he covers the following:

• HOUR 5 (CE hrs 1): Nutritional consideration in lumbar spine management (diagnosis, inflammatory cascade review & vitamins)
• HOUR 6 (CE hrs 1): Nutritional consideration in lumbar spine management (minerals, hormones, pain syndromes/mechanisms, other considerations)

Nutritional Considerations - Low Back Pain James Valcarcel DC

James Valcarcel Bio:

Dr. James Valcarcel graduated from Palmer College of Chiropractic Florida. He was awarded multiple Leadership Appreciation Awards by Academic Faculty during his time there. In 2014 he was nominated by his peers, Clinical and Academic Faculty for both the Dr. James Beurkle Memorial award, which represents a graduating doctor who best exemplifies the virtues of compassion and unconditional positive regard for his patients, excellence in interpersonal skills, strong leadership, commitment to service, and passion for the Chiropractic profession, as well as the Clinical Excellence Award. The Clinical Excellence Award represents a graduating doctor who provides outstanding service to patients in the areas of patient care, leadership potential, knowledge, skills and service.

Previously he attended the State University of New York at Oneonta, where he earned his B.S. in biology and minored in chemistry. Additionally he has spent over a decade learning and training in human nutrition, sports nutrition, kinesiology, strength and conditioning and rehabilitative techniques.

###### Post-Graduate/Specialized Training:

∙ Primary Spine Practitioner Certification through University of Pittsburgh - 2017-2019

∙The McKenzie Method of Mechanical Diagnosis and Therapy (MDT) PART D: Advanced Cervical Spine and Extremities – Upper Limb - 2016

∙ The McKenzie Method of Mechanical Diagnosis and Therapy (MDT) PART C: Advanced Lumbar Spine and Extremities – Lower Limb – 2016

∙ The McKenzie Method of Mechanical Diagnosis and Therapy (MDT) Part B: The Cervical and Thoracic Spine - 2016

∙ The McKenzie Method of Mechanical Diagnosis and Therapy (MDT) PART A: The Lumbar Spine – 2016

∙ Functional Medicine University, Certified Functional Medicine Practitioner - 2015

∙ Integrative Blood Chemistry Analysis & Treatment - 2015

∙ Mastering the Clinical Audit Process (CAP) - 2015

∙ Titleist Performance Institute (TPI): Level One - 2015

∙ RockTape Performance Movement Taping (PMT) - 2015

∙ A New Perspective: Renal Detoxification & Often Over-looked, Related Musculoskeletal & Autoimmune Disorders - 2014

∙ Gastrointestinal Functionality & Health Workshop II - 2014

∙ Comprehensive Treatment Plans for Chronic Conditions - 2014

∙ Selective Functional Movement Assessment (SFMA) - 2014

∙ Cox Flexion-Distraction Technique - 2013

∙ Graston Technique - 2013

∙ Systems Approach to Nutrition - 2013

∙ The Cutting Edge: Lumbar Spine Rehabilitation - 2013

∙ Dynamic Neuromuscular Stabilization (DNS) Sport - 2013

∙ Dynamic Neuromuscular Stabilization (DNS) Course B - 2012

∙ Dynamic Neuromuscular Stabilization (DNS) Course A - 2012

∙ Motion Palpation Institute (MPI) Full Spine Assessment and Adjusting - 2013

∙ Motion Palpation Institute (MPI) Upper Quadrant Functional Assessment & Treatment - 2012

∙ Motion Palpation Institute (MPI) Extremities Analysis & Adjustive Technique - 2012

∙ Motion Palpation Institute (MPI) Lower Quadrant Functional Assessment and Treatment - 2011

Currently he is working towards a Diplomate in Clinical Nutrition and Primary Spine Practitioner Certification through the University of Pittsburgh's Rehabilitation Department (which urrently holds #1 status in the country for rehabilitation and Physical Therapy).

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Phillip Snell is one of the presenters on the PRO Chiropractic Online CE Series. He is a chiropractor in Portland, OR.

Within the Online Chiropractic Continuing Education Hours Course Phillip Snell covers:

• HOUR 9 (CE hrs 1): Overview of genetics and epigenetics. Inflammatory drivers of epigenetics. Laboratory testing for inflammation.
• HOUR 10 (CE hrs 1): Epigenetic interventions for sleep, stress, diet and exercise for the disc-injured patient.

The Riddle of the Asymptomatic Disc: Epigenetic Clues to Chronic Low Back Pain-Dr. Phillip Snell DC

Phillip Snell Bio:

A cum laude graduate of Western States Chiropractic College (now University of Western States) in Portland, Dr. Snell has obtained extensive post-graduate training in the diagnosis, treatment, and case management of automobile-related spine trauma. His practice is focused on sports medicine, using functional assessment and rehab prescription, and is supported by cutting-edge myofascial techniques like Dermal Traction Method, Graston Technique and Stecco Fascial Manipulation. He has also served as adjunct faculty at the University of Western States in their manual therapy department and Sports Medicine Masters degree program.

Dr. Snell keeps up to date with emerging scientific literature to improve his clinical practice, a process known as evidence-based practice. He travels extensively, teaching these methods to other doctors—and continues to add to his own toolbox as he, in turn, learns from the best researchers and teachers in the world. Using a biomechanics mindset, he enjoys the detective work that seeks to resolve stubborn, painful conditions. He then directs his attention to teaching patients how to use corrective exercises to manage their own conditions. His focus on finding the key movement patterns that require correction led him to launch MyRehabExercise.com in 2011. Health care professionals around the world use this website to help teach their own patients functional rehab methods.

As a long-time athlete himself, Dr. Snell has a special appreciation for the needs of athletes as they age and the conditions that prevent them from remaining as active as they desire. Patients can expect not only chiropractic adjustments, but also treatment to address the surrounding muscle and fascial tissues, followed up with thorough rehabilitation exercises. Treatments are tailored to each patient’s needs, with special attention directed towards educating the patient on how to reduce future injuries.

Dr. Snell enjoys wintertime snowboarding, and during the warmer months can be found in his garden or hiking and running the beautiful trails in the Portland area with his wife and son.

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Ben Ramos is one of the presenters on the PRO Chiropractic Online CE Series. He is a chiropractor in San Diego, CA

Within the Online Chiropractic Continuing Education Hours Course Ben Ramos covers:

• HOUR 11 (CE hrs 1): Malpractice case presentations (reviewing litigation, discussion of what the doctor could have done better, professional boundaries)
• HOUR 12 (CE hrs 1): Malpractice case presentations (know when to refer out, documentation errors, social media boundaries, when to re-examine)

Chiropractic Ethics - Dr. Ben Ramos DC & Dr. Sebastian Gonzales DC

Ben Ramos Bio:

A California native, Ben Ramos grew up surfing, skateboarding, break dancing, and playing whatever sport was in season. He’s a military veteran who served in support of Operation Iraqi Freedom, Operation Enduring Freedom, and Pacific Fleet Operations. He has extensive experience working in athletic training rooms with high school, collegiate, amateur and professional athletes. He’s also a Brazilian Jiu Jitsu fanatic with international competition experience.

It was Dr. Ramos’ personal experience in surgery and rehab with his own hip injury that lead him to pursue chiropractic care. The cookie-cutter approach, didn’t cut it.

“I was extremely displeased and knew there was a better way to do it that catered to the individual and not some one-size-fits-all protocol,” says Dr. Ramos, “I wanted to make sure that others didn’t have to experience what I went through.”

Dr. Ben is a chiropractor and an athlete. He brings together both his clinical and personal experience in sports medicine and rehabilitation to provide the absolute highest level of care for every patient he sees. He has a passion for keeping people active and making sure that they are on track to reaching their goals. He understands what it’s like to be injured and knows what it takes to help his patients not only recover, but also continue to improve their abilities during the treatment process.

When he is not treating patients he can be found on the mats practicing Brazilian jiu jitsu and submission grappling, or striving to perfect his kettlebell technique.

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I thought now would be a great time to finally interview one of my old interns, Dr. Jermey Dinkin DC.

Now practicing in New Jersey, Jermey is one of my "go to" suggestions when people ask for help on the northern east coast.

Jermey graduated SCUHS chiropractic college in Fall 2018. While attended internship at my clinic, he became a (dare I say it) master of management of lumbar discs, hip FAI and easy integration into loading. I dig his style.

I know it's hard to say "mastery" with a new grad but he's really damn good at it... better than some older chiropractors even!

Thanks for being a great friend. The experience of internship paved the way for many interns to come from my office. Before you, I had no plans of eduction of new docs. Thanks for allowing me to learn with you on your journey.

Seb

Video of Jermey learning to do a video... Fun Stuff :)

SHOW NOTES

http://rsmsportsmed.com

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I recently hit a small road block in creation of my workshop (Off-loading MSK Pathology) and had to reach out to some friends for ideas. My intention of the workshop is to improve the state of care in the chiropractic profession.

I've really been challenged over the last year to explain things in a clear way to other sports medicine clinicians so they can use what I have learned in a clinical standpoint. i don't have a flow chart but I do have a clear intention in my exam/ care... but how should I write it on a presentation?!

This is a brainstorming session I needed as I created my continuing education workshop for chiropractors and movement providers.

SHOW NOTES

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Recently I was asked to record the first hour of Theory of the Off-loading Chiropractic continuing education workshop that will be located in Huntington Beach CA on June 8-9th 2019.

HERE IS THE POWERPOINT

Here is the rough outline of the course that I send to people interested in coming!

SHOW NOTES

Off-Loading MSK & Neuro Pathology How to Effectively Use Corrective Exercise, Loading & Strength/ Conditioning In Patient Care - A Conversational Workshop

Normal Structures In Normal Situations Don’t Hurt

Normal Structures In Ab-Normal Situations May Hurt

Ab-Normal Structures In Normal Situations May Hurt

Ab-Normal Structures In Ab-Normal Situations Probably Hurt

• Michael Shacklock

My name is Sebastian. Let me start by saying that this workshop was not my idea. Nor was proof reading this document.

Why am I writing this?

Simple.

It was suggested that I teach and get the LACC Class of Fall 2008 together for a “brainstorming” session. I would happen to be the moderator. I would like offer it to our class (deadline Feb 8th) before opening it to others.

As a general rule, invite people who are open-minded to a discussion.

Format For Workshop

This will be an open forum for conversation.

Nobody has all of the answers. Everyone has different experiences of “what works” for certain pathologies.

In this workshop, we will be learning from each other.

We’ll be working together to challenge our biases to better serve our patients with a “non-bias” recommendation of care.

My goals is for everyone to leave better than they came, including myself.

This will be a forum for learning. Everyone is welcome to challenge what’s being presented in a professional way.

Side conversation is welcome. It will not be G rated.

What You Will Learn

We tend to not know, what we don’t know, till we’re exposed to it.

Being out of school and away from other great docs tends to hinder our learning. Being married to certain techniques also hinder our critical thinking with complex cases.

I know what I can bring to the table, but the secret ingredient is what the participants (you) bring to the workshop.

Here’s what you can expect to learn from me:

• Effective Exercise Therapy Dosage And Selection

• Considerations Of Symptoms: Muscle Tone Vs. Tissue Damage

• Effective Verbal & Tactile Cueing For Strength And Conditioning (So You Can Co-Manage Effectively With Strength Coaches/ Trainers)

• Identification & Reduction Of Patient’s Unrealized Bias To Their Improvement

Effective Exercise Therapy Dosage And Selection

I hear this all the time.

“I’ve tried physical therapy for months and my pain decreased a little, but never went away.”

In this situation, I’d suspect the exercise was not cued well, the exercise was incorrect for the person or the dosage was incorrect.

When used correctly, corrective exercise can be more powerful than you’ve ever thought possible!

• Hip flexor tension gone after a birddog.
• Back back gone after deadlifting.
• Neck pain gone after a horizontal pull.
• Radiculopathies gone after cueing a simple plank.

Let me show you what I mean in class...

Considerations Of Symptoms: Muscle Tone Vs. Tissue Damage

When a patient says their hamstring is “tight,” is it really tight or does it just “feel tight?”

How does this information change our treatment (manual, correctives and ADLs)?

Investigation of their complaints in this way, you’ll be able to reduce their problems without using manual therapy and/or CMT.

Again you’ll have to trust me and experience it for yourself.

Effective Verbal & Tactile Cueing For Strength And Conditioning (So You Can Co-Manage Effectively With Strength Coaches/ Trainers)

Ever wonder why some people get hurt deadlifting and others can lift massive amounts without a problem?

Simple, many people lose tension.

Same with shoulder injuries in Crossfit, hip impingement in squats, and sports hernias in rotational sports.

Learning tensioners will assist you in co-management with fitness coaches, who’ll think you’re a damn genius for showing them these simple cues. Prevention under load starts with tension.

Identification & Reduction Of Patient’s Unrealized Bias To Their Improvement

Why do some people refuse care?

Why do some people (like your family member and close friends) turn away FREE care?

There can be so many reasons, BUT to sum it up in one sentence… they have an “unsaid concern or bias” against your help.

They could believe they’re “degenerating” or they’re “broken.” They may have been told a harmful belief in the past that’s affecting their future recovery.

Let’s find it.

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Recently I asked if some student listeners would be willing to share their experiences of how they use the information they learn on this podcast within their schooling.

I posted the request on Instagram and had a flood of people ask to be on the show to share. 

So, I thought it would be interesting to spend some time over a few months on learning what the listeners are saying!

I learned a few things along the way :)

Hopefully this interview is empowering for you as well.

Thank you Geronimo https://www.instagram.com/geronimo10/

SHOW NOTES:

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Olivia's Blog Post on the 5 stages

Olivia reached out to me on Instagram and said.... "Hey man, you should get some podcasts about some labrums of the shoulder."

She was right, I didn't have anything so I asked Olivia Petras from Canada to come on to give me her story of success following a traumatic shoulder labrum injury and surgery to follow.

Enjoy!

Show notes that can be found in full on http://p2sportscare.com ... just search Olivia!

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I had a friend come stay with me for a few days for an low back evaluation and stay in treatment for her on-going low back pain. 

In this show, I cover the whole story and the things I learned in the process. 

I recorded part of her examination that day that will appear on Youtube as well. 

Subscribe to my channel to see it when it comes live.

SHOW NOTES PAGE

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I've done some podcasting and writing on the topic of sports hernias in the past but I feel the need to update the information I've released.

Over the past few years I've learned more about sports hernias and my success rate for groin pain has really skyrocketed. Allow me to share what I thought to be true about sports hernia (and other types of groin pain) via podcast today.

SHOW NOTES

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Recently I released a book about my personal experiences with low back pain, including the mental mindset I needed to accept/ perform rehab.

It's been months since the release. A few of you have asked for an update on how it's going... here it is!

I've learned a few lessons through the publication of my first book, which I'll share with you today.

Allows getting better!

GET THE BOOK HERE

Podcasts I referenced who've interviewed me to date:

Back Pain Liberation Podcast (4 sessions)

Burpees In My Thirties

Kokoro Movement

Confessions of a Fitness Coach

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WORKSHOP DETAILS

SHOW NOTES

A common conversation I have with my patients is WHY I'd like them to MODIFY some of their weightlifting or ADD resistance training into their exit plan from my care.

Typically this is about a 30 min conversation that's always rushed because I have other patients waiting and honestly it's more than I like to share within them early in care. I would like them to focus on other things at this point in their care.

The exit plan should be to incorporate some weight training (in the Dan John fashion) as a way to keep out of my office.

Application of resistance training should be for the purpose of getting to a DIFFERENT GOAL. Fitness should not be used with a single goal of looking good.

I go through it all in this podcast.

Links:

Dan John Interventions

NOTE: There's a possibility this podcast will not be free within 6 months. Listen to it now, as it may be removed and offered for a small fee because I tend to think people absorb more information when they have skin in the game.

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WORKSHOP DETAILS

SHOW NOTES

The shoulder labrum is a common structure of the shoulder that is blamed for shoulder pain, especially with throwing athletes.

A listener brought to my attention that it is a diagnosis I have not covered in detail.

In a coming episode, I plan on interviewing someone with a shoulder labral repair to hear exactly what occurred and what it took to recover.

Docs: Please share this episode with a patient you know whose' suffering from shoulder pain they believe is from a labral issue. It will help them understand many of the consideration surrounding diagnosis and misdiagnosis of the labrum as the pain generator.

References can be found at www.p2sportscare.com.

Low back book written by Dr. Gonzales can be found here.

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“Don’t Be A Liability” Fitness Goals w/ Jesse Prescott LMT SHOW NOTES

Sebastian’s Book: I Will Beat Back Pain

I met Jesse Prescott LMT in the airport on my way to a workshop in Phoenix. We walked around and talked for a good 4 hours! Crazy right! It was great conversation that should have been recorded, so here’s a second attempt.

He’s a massage therapist out of Flagstaff AZ. If you’re up that way, hit him up and say hi!

Kokoro Movement Podcast on iTunes

Enjoy!

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Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

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Sebastian’s Book: I Will Beat Back Pain

Today I was able to interview Joel Luedke ATC and Dr. Kyle Boland DC from the Clinically Pressed Podcast.

You can find their show on iTunes, as well as all of the other fancy places you all like to hear podcasts.

Enjoy!

SHOW NOTES

Clinically Pressed Website

On iTunes

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Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

Sebastian’s Book: I Will Beat Back Pain

That free PDF I mentioned

Getting out of school and starting a business can be challenging. I’ve done it myself and have learned a few things along the way.

Allow me to share some of my thoughts on: forms, websites, EMRs, online scheduler, phones, weights for loading, business cards, systems, analogies, elevator speeches, conversation skills and much more.

Enjoy

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Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Sebastian’s Book: I Will Beat Back Pain

In this episode, I cover my weekend at Fix Your Own Back (FYOB) put on by Dr Phillip Snell out in Phoenix, AZ. This was my second time to this workshop. The first time was amazing, but as expected, I learned less the second time around… HOWEVER I did learn quite a bit at dinner, the airport and after the workshop from the attending clinicians.

I’ve alway be a big fan of the “after seminar learning experience.” This weekend did not disappoint. It was a great reminder of the skills I need to get better at and that I should continue to revisit some of the old skills.

Enjoy

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Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

Sebastian’s Book: I Will Beat Back Pain

In this episode, I’ll reflect on a few “Ah-Ha” moments I’ve had over the last 126 episodes that changed the way I practice, the way I engage with my patients and my overall philosophy of rehab as a whole.

I’ve grown a lot over the past few years of interviews so I thought I would share. Thank you for all of the support, texts, DMs and emails everyone. Glad you’re enjoying the show!

A few episodes I’ll be referencing are:

#53: “Plantar Fasciitis” AKA Foot Pain with Dr Justin Dean DC

#91 Testing MSK vs Neuro before Treatment - Clinical Neurodynamics w/ Michael Shacklock

#94 Foot/ Ankle Overuse Injuries Relate to Toe & Peroneal Strength w/ Dr. Tom Michaud DC

#117 Complete Concussion Management with Cameron Marshall DC

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Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

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SHOW NOTES

My website is a beast.

It helps me acquire new patient (I’d estimate around 90% of my patients), educates my patients so they are willing to pay cash for their care, streamlines my patient on-boarding process and cuts down phone calls and random ticky tack emails. I am able to walk out of the office with less things on my mind!

Today I’ll walk you through my journey of website development, successes and failures and what you can do to improve your practice.

1. Your website is like an employee you don’t have to pay
2. Your website can streamline your business to keep overhead down
3. Your website can help acquire more new patients than you ever thought possible
4. Your website does not have to be large
5. Your website is like a spouse, do not ignore it.

The Book: I Will Beat Back Pain

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Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

In this episode, Miguel Aragoncillo chats with me about how we can use the environment as a way to “discover movement” like dancing, jumping, squatting and much more. The use of the ground, wind, and visual surroundings are just a few ways were we can challenge our bodies (and brains) to “feel” movements.

The results are a better understanding of how your body moves and how to calibrate accuracy of movements, by knowing what inaccuracy feels like.

Thank you for reaching out to me about this podcast Miguel. I had a great time chatting and thanks for sharing. Let’s keep in touch and keep the conversation going!

Links

Website

Philosophy

Creating a New Attractor Well for Behavior

Non-Linear Behavior for Sports Performance

Miguel Aragoncillo Bio:

I am currently working as a strength coach at Cressey Sports Performance in Massachusetts.

Prior to working at CSP, I was employed with Endeavor Sports Performance in New Jersey, and was working alongside Kevin Neeld and co, working with several types of athletes and individuals – namely private youth hockey organization and a private travel baseball organization, functioning as the strength coach in their Pennsylvania location.

When working with these athletes and clients, priority is taken to ensure quality movement is pursued, along with optimal exercise selection for that specific individual.

Many who read these bios expect a long and prolific athletic career riddled with letters and achievements in their respective sports.

I have had none of them, and I did quite badly at most sports during my adolescence.

However, with this weakness I turned it into a strength, as this allowed me the opportunity to try breakdancing at my own pace, with no rules and no boundaries to limit me.

• I disliked running, so soccer was fairly uncomfortable for me to complete to say the least.
• I remained the same height from the age of 15 on, so basketball was already a limited choice from a genetic standpoint.
• I also didn’t particularly enjoy getting hit in the mouth at age 12 when I was playing baseball, so I gave up that sport fairly quickly.

So, armed with my genetic limitations and lack of coordination, I stubbornly pressed on to breakdance my way to athleticism with time, effort, and determination.

Now, I take great pride in the work that I’ve devoted to helping dancers all along the east coast hosting multiple booths, workshops, and individual assessments, all while aiding individual dancers to prepare for a large spectrum of movements while preparing for performances and competitions.

I hold a Certified Strength & Conditioning Specialist certification through the National Strength & Conditioning Association, and Health Fitness Specialist certification through the American College of Sports Medicine. Further, I’ve received my Bachelor’s degree in Kinesiology with a concentration in Exercise Science from Temple University, located in Philadelphia, PA.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

Today I interview Dr. Jefferson Chen MD PhD about ground level falls in elderly, potential causes and the aftermath.

I was introduced to Dr. Chen by a good friend and was honored to give a short presentation on gait retraining at his Normal Pressure Hydrocephalus (NPH) Support Workshop. His patients love him and they had great stories to share. He has a passion for patient education on NPH.

Dr. Chen shares his thoughts on:

• Fall Prevention
• The Role Of Chiropractors, Physical Therapists And Family Members
• How Movement Can Mitigate Onset Of NPH Symptoms
• The NPH Procedure
• Identification Of NPH

Thank you so much for being on the show Dr. Jeff!

http://www.ucihealth.org/find-a-doctor/c/jefferson-chen

Dr. Jefferson Chen MD PhD Bio:

Dr. Jefferson W. Chen is a board-certified UCI Health neurosurgeon who specializes in neurosurgery, neurocritical care and neuro-oncology. His clinical interests include neurological trauma and critical care, normal pressure hydrocephalus, stroke and brain tumors. He is a leader in techniques such as multimodal brain monitoring for traumatic brain injury and the use of BrainPath® technology to access deep-seated lesions.

Chen earned his PhD and medical degrees from Johns Hopkins School of Medicine. He completed residencies in general and neurological surgery at UC San Diego. He also completed a fellowship in neurovascular and skull base surgery at Barrow Neurological Institute of St. Joseph’s Hospital and Medical Center in Phoenix.

Chen has active research endeavors studying the molecular mechanisms and biochemical underpinnings of traumatic brain injury, stroke and the flow of fluids through the brain.

He sees patients at UC Irvine Medical Center’s Pavilion 1 and at UCI Health’s neurological surgery office in Laguna Hills.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

BUY THE BOOK “I WILL BEAT BACK PAIN”

Over the last year, I’ve been writing a book on the topic of low back pain. I’m proud to say it’s unlike any other book on back pain available. There are no exercises. There’s no stretches.

It focuses on one thing… getting yourself mentally back into a WINNING mental mindset for the recovery to take hold.

If you’re like me, I have loved ones with back pain, who make no attempt to get better. They say their tired of feeling shitty and say their ready to get better, but after that nothing happens beyond that. I’ve found giving free advice/ treatment/ rehab to friends and family is a waste of everyone’s time. They tend to not accept and implement the advice given, especially if it’s free.

Why do they continue to hurt?

Inertia and friction are strong.

You give them a shove, but they roll to a stop. Removal of the friction requires “inception.” They need to care about themselves more than you do, which removes the friction.

They need to goal-set and they need to take responsibility.

I don't’ believe the epidemic of back pain is because of poor treatment, funds or patient management… I believe it’s because people suffering from back pain don’t overcome inertia, friction or both.

I believe people with back pain, including myself, need to have a WINNING ATTITUDE about recovery… leading to more success stories as friction is decreased.

Too often are we (back pain sufferers) are self defeated and play a victim. Regardless of WHY back pain happens… the recovery starts with a “mental about face.

In this podcast, I give a sneak peak of the audio version of my book called I Will Beat Back Pain: Setting A WINNING Mindset For Recovery.

Buy the book for your loved one with back pain, overcome inertia and the book will get them to decrease the friction… recovery is eminent.

Get the book on Amazon in print, audio and Kindle HERE… don’t forget to review it so more people will find it for their loved ones on Amazon.

Enjoy!

Here is a sneak peak of the print version:

FOREWORD

Are you stagnant in your back pain or sciatica recovery?

Have you never full heartedly attempted to recover and regain your past life prior to back pain or sciatica?

Are you tired of feeling run down by your back and/or leg pain?

You’re not alone.

In fact, millions of active and non-active people suffer from back pain yearly, yet 28% ever go seek medical attention of any type, and only 3% ever engage in a formal spinal rehabilitation program.

So what’s the deal?

Why do people in pain not seek advice? A better question is why do even less engage in a plan of attack that yields a high rate of successful recovery?

What’s the barrier? This book will help you explore your personal blockade that may be shielding you from a solution that could be a simple arm’s reach away.

• Have you set goals?
• Do you feel lost and unsure in your recovery process?
• Are you hesitant or fearful that you won’t succeed or even worse, suffer another failed attempt at recovery?

If your back or leg pain was corrected with rest, stretching, foam rolling and/or massage, then it likely "fixed" itself within a few weeks. By the way, back pain and sciatica often go hand in hand. (But more to come on that later in this book).

If these methods helped you regain your life prior to injury...great! If not, you may need a new approach.

If you've failed at getting your life back following a bout of back or leg pain in the past, it's not your fault. There's lots of information out there, and it can be confusing. Many times that information overload keeps you from success. It's okay.

If you've been concerned in the past that you can't succeed at improving your back pain or sciatica, I want you to put those fears to rest. You can do this. You just need the right person to walk you through the process.

Gurus on Instagram, Facebook and other social media want you to think you need to use the newest type of technology and treatments to get better, like stem cell, vibrating guns and copper products. I'm here to tell you they're wrong. People have successfully recovered from back pain for years without these.

How do you think animals in the wild recover from back pain and sciatica? Did they gather all the nuts they’ve squirreled away to finance stem cell injections 3 times a year? No, they just moved and got better!

If you've ever thought there's a faster, more efficient way of recovering from back pain or sciatica than months of unfruitful stretching or rest, you're right.

I know you have aspirations of running your dream destination race, hiking on the weekend, surfing (aka slappin’ the lip), weightlifting or just plain old moving everyday as you go about your life without wondering if you’ll trigger your “bad back” in the process. I'm here to assist you in that process, but guess what… it all starts with a mental “about face.”

What would you do tomorrow if your back or leg pain was gone? Totally gone! Gone in the way as if you never ever had it and you have no fear of reinjuring it. Gone as in never again having a thought in your mind about your “bad back?”

Write it down. With that goal in mind, keep your eye on the prize and devour this book.

Enjoy!

INTRODUCTION

I’m Dr. Sebastian Gonzales and I’m a back pain survivor!

I have to admit; it feels good to say that.

Sadly, not a lot of people can say the same. Here are some rough stats you’ll encounter as you perouse through the Internet:

80% of people have experienced back pain at some point in their lives.

50% of people say that they had back pain some time in the last year.

~ 33% of people have had back pain in the previous three months.

Why is back pain so prevalent?

That is the billion-dollar question. We have many clues, yet very few solid answers.

Why is there so much mystery surrounding back pain?

Simple, because humans are complex beings. Nobody is the exact same.

You and I have so many differences:

• Body type
• Gender
• Upbringing
• Past and current jobs
• Hobbies
• Life experiences
• What beliefs we create from those life experiences
• Support systems
• Financial status
• Educational background

The list can go on and on, but in my opinion, the #1 most forgotten step of successful recovery from back pain is getting your head right first.

You need to be mentally ready for recovery before you go through a formal back rehab program.

As the saying goes, “The solution to your problem will present itself when you’re ready to hear it.”

How many times have you heard people say, “I wish I would have known that years ago?” To be honest, they probably did hear that piece of advice or suggestion years ago, but they weren’t in the right frame of mind to use that information appropriately.

Evidence based rehabilitation plans surrounding back pain are the same. As a rehab expert, I now know what will work in most cases, yet back pain is a nationwide, maybe worldwide, epidemic. Why? For all of the reasons I covered above.

My insurance won’t pay for it.

I have 3 kids and I don’t have time.

I tried everything and nothing worked.

I can’t stop doing the things that creates my back pain.

Everyone has different reasons why they still have the back pain they do, just like everyone has their own reasons for not eating healthy. We all kind of have an idea of what we need to do, but something is blocking us from getting it done.

I too had a mental block in recovery from my back pain. Mine was pride.

I knew what I probably should have been doing, but my emotions and fears got in the way of following my own instructions. I eventually swallowed my pride, appeared to not know anything about back pain to a colleague, and decided to succumb to his direction over my own. Mine clearly wasn’t producing the results I wanted. I was too close to the problem to logically guide myself.

I’ve been depressed, confused, overwhelmed and frustrated with my back condition as well, as you’ll learn in this book. Getting my head in the right mental state to recover was the missing link in my recovery.

Just to be clear, the pain is not “in your head,” it’s a real sensation that can successfully be reduced without surgery in a majority of people.

We often jump to the fear of having a surgery at the first hint of back pain, but it rarely needs to go that far.

I was just like you, I was frozen by fear of making it worse and I also needed some assistance, some guidance. My personal goals while rehabbing were to survive a plane flight to Europe and playing recreational league baseball again.

I’m confident this book will assist you finding your correct mindset for recovery. I look at my experiences defeating back pain as a real life education in what it’s like from a patient’s point of view. I’ve heard many people say they disagree with their doctors’ recommendations and say he or she never listened to their concerns.

I feel this book will provide insight to you as I blend my clinical knowledge about back pain with concerns I had as the patient. Allow me to begin by sharing my clinical perspective.

Over the course of my clinical career, I’ve been working with hardworking weekend warriors for over nine years to decrease symptoms of back pain and nerve pain to the glutes & legs. I’ve seen some really hard cases that ended up requiring surgery or injections and others that felt over 50% improvement in a matter of weeks.

In my early years I was what I would consider a “soft tissue doc” and had the belief that soft tissue care was literally the only thing people needed to get better. I had some failed cases and I just chalked them up to being “tough cases.” I was great with hips, knees, ankles and shoulders, but I was subpar at low back cases.

I thought many of acute low back cases were just “hard cases” that needed a little more time before I could do what I was good at. The problem was that I didn’t know what I didn’t know. In reality, these acute cases weren’t that hard and I was just missing some critical pieces of the puzzle.

My treatment plan was incomplete, yet my practice was thriving.

My patients were happy, but there were some people I just couldn’t help. These were the cases that ate me up inside, in fact I’ve had many nights of restless sleep thinking about what I could have done better. How could I have helped these patients who were clearly suffering?

During this point in my life, I was fortunate enough to have a local fellow chiropractor as a friend to drink beer and eat pizza with. We bounced cases off each other and discussed what we could have done better. We shared stories of successes and failures.

As you could guess most of my failure cases were spines, so one day I asked after way too many beers…

“So how much do you think I know that you know about back cases?”

“15%”

Now he was a bullshitter at times and I still don’t know if he was bullshitting me or not, but it sparked my interest to learn more. Long story short, he was right!

Nobody likes to admit when they don’t know what they were doing; I’m no exception. I did well with some types of cases, but I would continually “strike out” with low back pain people.

Some doctors are satisfied with people coming in weekly for pain management; I’m not. I expected better results. I expected people to have a huge reduction of pain within a few weeks and then we would continue to reverse the adaptive process of how they got in pain in the first place. I never seemed to have this type of success with low back patients.

I expected more than having patients lean on my hands as their weekly “adjustment.” In other types of cases, I had amazing success in getting people out of pain fast and then coaching them in reintroduction of what their long-term goals were.

• Playing baseball
• Surfing
• Running marathons

Getting out of pain was never my goal of my patients, and it wasn’t their long-term goal either.

Within this book, you’ll learn part of the other 85% I’ve learned specifically in regards to low back pain. You’ll learn of the myths and guidelines of how to return to life and your favorite activity after experiencing a “bad back.”

I can say with confidence now that I can assist people with low back pain, yet I continue to get better weekly. The more I know, the more I know that I don’t know.

Fact: Recovery from back pain starts with a mental “about face.”

I’ve been there. I’ve had back pain that has taken me out of weightlifting, running, throwing and hitting a baseball. I know what it’s like to be depressed. I know what it’s like to shy away from hikes, not want to go on long plane flights because of fear of sitting and to be mentally preoccupied by thoughts of my back.

Knowing other people have been through it all before me was one the most important aspects of my recovery, which is what I’ll be sharing in this book. An advanced version of this book is available with the program I start people on when they have flexion intolerant back pain (can’t bend forward, but backwards is relatively comfortable).

The advanced version will include detailed videos to walk you through the process, step-by-step. You can find the advanced course at: www.P2SportsCare.com/Courses-List/

As for this book, consider it as step one in your journey to recovery.

Who will benefit from this book?

• Weekend warriors with a passion to work hard and play harder
• The busy moms, who have to keep up with their kids
• The dads who relive their own "glory days" watching their sons play high school football
• The 30 year old marathoner who’s pushing for Boston

The great part about getting your head ready for recovery is that everyone has the same building blocks: asking yourself what you believe to be true about your back pain and comparing it to what current research says. I’ll provide all of the common myths and facts about back pain in this book.

Before you start, I want to commend you for taking a deeper look into how to keep moving and pushing through your passion in a healthy way. Most people don’t know what it takes to keep them from an “overuse” injury and “old age aches and chronic boo-boos.”

Most of the people who present with back discomfort and sciatica into sports medicine facilities are weekend warriors… I would consider myself one. We are the majority who don’t get paid to play and often sacrifice proper planning for other aspects of life (work, kids, spouse, etc.).

Don’t be turned off by the technical aspects of this book.

The reason why people continue to have back discomfort and sciatica is because they decide to not take an interest in how their own body works. Some people I’ve had enter my clinic have been very open about not wanting to learn anything about why they are hurt… they just want to be told what to do, how often, how long and so on.

To be clear, this book is not written for that type of person. You’ll get a ton of information out of this book… more than you would ever get from 24 appointments of rehab that would cost you your copay x 24!

Read it a few times over and the next time you have an injury to the back, hip or leg you will know exactly what’s going on!

Let’s Be Clear Real quick, before we go into my history of back pain, I want to make sure that I frame something really well for you. I want you to fully understand what this book is REALLY about.

I want you to understand where this book came from, and from what mindset it was born of. This book was originally a full course on how to assist yourself though low back pain, if there was no help within the next 100 miles.

The course was packed full of nearly everything you would need to get yourself better (if applied well). It was 260 pages, full of pictures, videos and simple analogies.

I developed this large scale course after I was asked by about 10 friends who lived far away, about how to improve their situation with their back.

They all had not found success with their first efforts, which included things like yoga, stretching, spinal adjustments, massage, rest, avoidance and exercise. To be clear, some of these work really well for people but they were not working for my friends.

Naturally, I wanted to help, so I frame worked a video based course with a correlated text that happened to be 260 pages long.

I gave this guide out to all of them for free under one condition, I needed them to grammar and spell check it for me.

A month passed before I followed up with each of them. I was hoping that they were feeling way better! 50% better or at least hopeful, after realizing how simply many forms of back pain can be resolved.

I was really surprised by the outcome. Absolutely NOBODY had even started to open the guide in any way, shape, or form. Not one page was flipped nor a video started. They never even heard my killer analogies!

Frustrated and wondering how to get anyone to read this book, that took me about 4 months to create, I asked them all what happened? Why didn’t they start? They received a possible solution for FREE for heaven’s sake.

Funny because I hear all the time how they can’t afford treatments, personal coaching or other very helpful things when it comes to recovery from low back pain.

After digging down into the root of these issues, one reason seemed to rise to the surface.

“It seemed too long and it was daunting to even start.”

After hearing this over and over again, I couldn’t help but recall the first time I heard someone tell be about the abbreviation TLDR (Too Long Didn’t Read). Snotty teenager.

Working in an industry where I basically sell an idea of change to people who are not always receptive to the change needed to solve their problem, I thought about what needs to be done to get these 10 people to read this guide.

The natural thing seemed like I should cut it down, but it was already pretty damn trim. Back pain is a 600 billion dollar problem in the U.S. and I feel misinformation is one driver of this ongoing epidemic. Trimming even more would not help!

The compromise I settled on was to cut the course into two parts. The book before you is part one, yet within this section there is not one single physical suggestion about what to do and how to feel better.

I concluded that there needs to be a MENTAL MINDSET change that occurs before PHYSICAL RECOVERY can ever happen.

Listening to the feedback I got, I concluded that some people are not ready to commit to 260 pages or even a morning walk. Some people are sold on the idea that they can get better by paying for professional assistance or even opening a Youtube video that may be a very critical part of their recovery (and yes, there is great free information on Youtube, most people with ongoing low back issues are just using them the wrong way, at the wrong time, and the wrong dosage.)

Pla0in and simple. Some people just aren’t ready to change. Perhaps they have not set their goals high enough yet, perhaps they are deep in depression and hid it, or maybe they have been told that their diagnosis will not get better no matter what they try.

Regardless, lack of proper and adequate self motivation will yield poor recovery. Period.

So, now you know, this is part one of a larger course. I took the liberty of improving the storytelling and emotional impact it could have on you. Hollywood movies are great at this. Some people walk out of that movie and feel inspired to improve their situation, change their life some how or hatch an island of dinosaurs. The first part of this book is where I share my story of recovery that hopefully inspires you.

The second part, we go more into myth busting, analogies and actionable steps you can take.

Let me be clear… during the course of reading this book I want you to feel motivated to do something helpful.

That could be reaching out to your trusted medical doctors, chiropractor, physical therapist, health coach or even a friend who you’ve seen recover from a back issue personally.

I want you to take action. You don’t have to come see me. There are plenty of honest professionals out there to help you.

Yet, some of you are not as fortunate to live in an area where you have many choices of great rehab people. For this crowd, I placed mentions of my online video course (the part 2) within this book.

This book is not a scammy sale nor is this book an advertisement for me to sell you my online course. If the few references to my course offends you in some way, my apologies, as that was not my intent. Please read this book in the light of WHY it was created-to inform people how simply many forms of back pain can be resolved.

Now you know why this book was created. I want you to get motivated and do something different.

See someone in person. No online course or directive you find will ever be better than in-person assistance. Never.

If your goal was to build a house, would you do it faster if I sent you a video or if I just came over to show you how in person?

You know the answer.

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One common misconception our patients have about exercise is that’s just a “bonus in life.” It’s not a requirement to feel good and look good. They often times don’t see the carry over of various forms of exercise to life situations (lifting weights, body weight exercise or cardiovascular exercise).

Examples:

• Squatting = sitting down, toilet time, etc
• Hinging = lifting a child, helping a friend move, petting a dog
• Carry Variations = groceries, backpacks, children, etc
• Pushing = jump starting a car, opening doors, pushing a kid on a swing
• Pull = opening doors, dragging objects, luggage, starting lawn mowers

In this podcast, our serial co-host Dr. Cody Dimak, and I cover some ways we communicate the need for exposing our patients to load, so they can better navigate load in daily life. We also cover exclusions to loading in our clinical experience.

If you’re a clinician or coach who has the “need for resistance training or exercise” conversation with the lay public on a daily basis, share this podcast with your clients for better buy-in.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Guido Van Ryssegem is a badass.

If you haven’t heard of him before, you may have heard of some of his contributions to the healthcare-fitness world. Just to name a few, Nick Winkelman studied under him and has become wildly popular. The sleeper stretch for throwers was a Guido invention.

I was fortunate to attend Guido Attractor State and Dynamic Systems Theory Workshop and I can say with confidence that it changed the way I treat certain cases dramatically. The easiest way to think of Guido’s work in reducing Attractor States, is figuring out what the body is “asking for” and then giving it proper dosage of the proper “exercise medication.” Or maybe simplest way is to just hear the conversation :)

Using the tactics Guido shares, I’ve been able to reduce many of my patient’s symptoms with a single corrective exercise within a matter of seconds.

Neck pain, back pain, knee pain, hip impingement and so much more are treatable with the CORRECT corrective exercises. If you want to see a patient buy into your style quickly, consider attended Guido’s course.

Simply amazing stuff.

Guido Van Ryssegem Bio:

Mr. Guido Van Ryssegem is owner and co-founder of Safe Recovery, LLC. He has been in clinical practice for 30 years and has been working in the strength and conditioning arena for 35 years. Guido is a practitioner, professional faculty and guest presenter at Oregon State University, and has published in the Asian Journal of Martial Arts, Clinical Kinesiology and the International Journal Of Sports Physical Therapy. Guido is also a guest presenter for the University of Oregon, Western Oregon University, Athletes Performance -EXOS, Perform Better and the National Personal Trainers Institute, and other institutions. He has practiced for the Kansas City Royals, Texas Rangers and the Baltimore Orioles. His expertise extends to his own Kinetic Integrations Exercise Specialist Certification (KIEP). He is a board certified Athletic Trainer (ATC), Registered Nurse (RN) and Strength and Conditioning Specialist (CSCS) while also certified by the National Board of Fitness Examiners (NBFE).

Guido serves as the Northwest regional coordinator for the National Strength and Conditioning Association (NSCA) and is a committee member for two National Athletic Trainers Association (NATA) task forces. He serves on advisory boards.

Guido’s motor learning and motor control systems and methodologies can be seen on MovementLectures.com, PerformBetter.com and MedBridgeEducation. He presents nationally and internationally on this methodology.

Guido Van Ryssegem ATC Contact:

http://www.kineticintegrations.com/about/

Overcoming the Myth of Proprioceptive Training

What We Say Matters by Nick Winkelman

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Grant Elliott is a student of chiropractic at Logan College of Chiropractic (in term 7 of 10 at the time of this recording).

I wanted to have him on the show because of the amazing, high quality content he has been producing for social media (Instagram and Youtube). Being a content creator, I know how hard it is to get going and how crappy most of our first efforts are. He’s a prime example of someone who has been able just start showing the world what he knows, he’s willing to take the criticism that will come with the spotlight and the success as well.

Students should take note… this is how you get people in your clinic doors. The struggle will be very real in Term 11.

Keep an eye on him, I know he’s destined for big things!

Thanks for being on soon to be Dr. Elliott!

@RehabFix

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Why do you still have tightness within certain muscles regardless of how much you stretch, roll or massage?

Perhaps we should be asking the deeper questions of why the muscles are tight in the first place. What are they working so hard to do? What are they compensating for?

In this podcast, I go through three cases I’ve had come through my clinic over the last few months. I go through some things that worked and didn’t work… you may be surprised what worked!

You should listen this podcast if you have any of the following issues:

• Neck pain
• Cervical radiculopathy
• Tight levator scapulae
• Tight upper traps
• Tight neck muscles
• Midback dull ache

My 4 step process:

1. First aid
2. Supportive Care
3. Load Application
4. Patient Empowerment

Here is another podcast you may enjoy

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Tight hamstrings are a chronic issue for many runners and lifters.

• What creates the sensation of a “tight hamstring” when you can actually touch your toes?
• Are the hamstrings really tight or do they just feel tight?
• Did you have a “pop” occur in the hamstring region?
• Did it bruise?
• Does your back hurt?

In this podcast, I asked my serial co-host (Dr. Cody Dimak DC) to have a discussion about all of the common questions/ considerations patients may have when they’re experiencing symptoms into the hamstring region. Dr. Dimak shares a story about a powerlifter with tightness in the hamstrings. We both cover some stories about runners with hamstring “tightness.”

Enjoy and I hope this assists all the clinicians in communicating with their patients about what their treatment plan is attempting to do mechanically.

In this podcast we will cover the following topics:

• Hamstring “tightness” sensations vs hamstring tears
• Clues to see if you may have a hamstring tear
• Simple ways to recovery from hamstring tightness
• Warm ups for runners
• Strength for runners
• Low back considerations in hamstring tightness

Contact Dr. Cody Dimak

• DrCodyDimak@gmail.com

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Dr. Cameron Marshall was recommended to be on the podcast by a listener. Thank you Mark for suggesting!

We’re going to cover all things concussion and the great part about having Dr. Marshall speak is that he breaks things down extremely well. He takes complicated concepts and puts them in very simple, but accurate terms, so if you’re not a medical person you’ll still get a ton of information from this... I know I did! He’s a wealth of knowledge as you will hear in the podcast.

Enjoy!

Thanks again for being on Cameron!

Dr. Cameron Marshall DC Bio:

Dr. Cameron Marshall is a Doctor of Chiropractic and sports injury specialist who holds a Fellowship through the Royal College of Chiropractic Sports Sciences in Canada. Dr. Marshall’s primary research and clinic practice focuses on evidence-based treatment and management of concussion and post-concussion syndrome. Dr. Marshall has been a keynote speaker at several leading concussion conferences and continuing education seminars as well as serves as a Board member for Brain Injury Canada, a not-for-profit organization dedicated to improving the quality of life for those living with a brain injury and their families/caregivers. Dr. Marshall has also done peer review work for the Journal of Emergency Medicine and Care.

In this podcast I’ll cover the following topics:

• Pickle Lake
• New Concepts In Concussion Management
• Fur Trapping
• Overused Rest

Contact Dr. Cameron Marshall DC

Website: http://completeconcussions.com Facebook: https://www.facebook.com/completeconcussions/ Instagram: https://instagram.com/completeconcussions/ YouTube: http://youtube.com/completeconcussionmanagement Twitter: https://twitter.com/ccmconcussions Podcast: https://itunes.apple.com/us/podcast/complete-concussion-management/id1357687909?mt=2 Join CCMI Network: https://completeconcussions.com/services-courses/healthcare-practitioners/become-a-clinic/ Instagram: http://instagram.com/concussion_doc/ Email: cmarshall@completeconcussions.com

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A few weeks back a ballroom dance coach, Ikaika Dowsett, reached out to me for an interview on his podcast. During the hour, we had a great conversation and I realized he has a lot of information to share with clinicians about the ballroom dance world.

One realization I had in the conversation was that cueing motion and goal setting is a challenge in rehab, dance and many other movement disciplines. We are all assisting people to different ways of moving, building healthy habits and more.

Listen and soak it up.

In this podcast I’ll cover the following topics:

• Competition Dancing
• Partner Dancing
• Injuries in Dance
• Postures in Dance
• Weight Loss and Dancing
• Cueing Dance

Contact Ikaika Dowsett:

@ikaikadowsett

ikaikadowsett@gmail.com

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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On by popular demand, Dr. Perry Nickleston DC from Stop Chasing Pain!

If you’ve never heard Dr. Perry’s content, you’re in for a special treat. He’s a great conversationalist and amazing at typing together human body systems. You’ll be entertained, and enlightened in this session… I know I was!

In the first section, we cover a bit of Dr. Perry’s story:

• How he came to think of the body how he does
• What needed to occur in his life for personal and clinical growth
• How he knew he was on the right path

If you’re a member of the lay public audience, you’re going to get a ton from this as well.

The conversation lingo is very simple, easy to follow, yet meaty.

Clinically we cover:

• Systems correlation to a MSK problem
• Vascular Considerations
• Lymphatic Considerations
• Neurological Considerations
• Other MSK Considerations
• Techniques

Dr. Perry Nickleston’s Contacts:

• Stop Chasing Pain Website
• Instagram @stopchasingpain

Perry Nickelston, DC, NKT, FMS, SFMA Bio:

Dr. Perry is an expert in movement assessment and diagnosis. Certified and trained as a Functional Movement Specialist (FMS) and Selective Functional Movement Assessment Specialist (SFMA). He uses programs designed to find your source of painful dysfunction and correct it the site of pain improves. A regular columnist for Dynamic Chiropractic, Practice Insights, Chiropractic Economics, To Your Health Magazine, Advance Physical Therapy, PT on the Net, LiveStrong, StrengthCoach, and other industry publications for health and fitness.

After suffering a severe back injury and recovering with laser therapy, he decided to dedicate himself to offering this amazing treatment modality to others. Creator of the Core 4 RRTT Recovery and Regeneration Program for maximum pain relief. A self treatment program whose sole purpose is to empower you to take back control of your life from chronic pain.

He is a 1997 graduate from Palmer Chiropractic University and a master fitness trainer with over 25 years experience in the health industry. Suffering from obesity as a teenager and overcoming all of the emotional strife that accompanies being overweight, Dr. Perry dedicated himself to teaching others how to get in shape and lead a healthy lifestyle. He is currently publishing several books on health, fitness, laser therapy, business success, and self treatment programs from his website.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Recently at my old chiropractic college, I presented on how I’ve use Youtube to grow my business.

If you don’t know already, I started my practice from scratch, had no employees for 4 years and used Youtube as a way to duplicate topics of discussion, exercise instruction and more.

I needed to automate part of myself and these entry level conversations/ topics were a great place to start.

In this podcast I’ll cover the following topics:

• How to discover your audience
• How to create for your audience
• What mental barriers you’ll need to overcome as you create
• How to pick your topics
• Links to more valuable practice building content

A warning, I cussed a bit my lectures. I do that when I get hot on a topic! If I sounds like I was angry, I promise I wasn’t. I tend to be more decisive with my speaking when I’m on a topic path :)

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Dr. Kevin Christie DC, from the Modern Chiropractic Marketing Show has been on my podcast before speaking about a very different topic than we’ll be covering today. Today we’re all about educating the young and “newer” chiropractors about how to ethically market their services to the public. Physical therapists you many get some times from this episode too!

In my first 5 years of practice, I saw the words “sales & marketing” as dirty words that carried the perception that I was slimy. During those 5 years, I did alright in business, but not amazing. After seeing friend and family seek care from doctors who charged more than me and weren’t as trusted as “family” I decide that the way I conveyed my message to the public about how I could help them needed to change.

I came to terms that people will only find my assistance if I figured out how to communicate my value and expertise better. Now my practice is much busier, I see highly motivated people within my client base and get paid exactly what I want to be paid for my time.

Kevin has been able to build an amazing platform for doctors just like me, ones who want to learn to succeed in business sooner after they graduate. He has tons of great information to share for those who you who want more patients, want to build a solo practice, or who want to better communicate with their audience.

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Kevin Christie’s Modern Chiropractic Marketing Show

Chiropractic Success Academy

Facebook Group

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Working in the same facility as Allie Christensen over the last few months, it’s been amazing to see the WAY she works with her young dancers. As a past professional dancer who was forced to stop due to repeated hip injuries, she refocused her efforts to assist young dancers to get to a professional level, without all of the pain that she went through.

Some topics she addresses daily with this athletic population are unique. If you’ve listened to #104 with Dr. Sloan Beard, you’ll find similarities with the dance and gymnastic worlds. Since I have less “bendy” athletes, with more clothing on as well, I’m learning the unique challenges that these demands place on young women.

Some of these topics we cover are:

• Body image
• Poor body supports
• Excessive activity
• Flexibility with control
• Strength

I’ve gotten the chance to observe the simple verbal cues Allie uses. They are very relatable for her young athletes. I’ve found it personally challenging to work with middle school kids, so needless to say I learn the art of being patient from Allie’s ways of teaching.

Contact Allie:

Website

Instagram: @alignfitnessbyallie

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Over the past month, I had a few amazing cases come into my office. These cases were classic, in that I’ve seen a lot of them, but they’re often times odd for the patient to understand. The correction was not even remotely close to the area of pain.

These three cases made me wish I had more content to assist the public in their understanding of other possible reasons why their son or daughter’s foot, knee or groin pain is not going away with standard physical therapy, why their MRIs are negative despite continued disability and why their sports doctor has no idea what to do with them. (Sorry guys… nothing against any profession, but that’s just the story they tell me.)

These athletes stories all had something in common… off-loading of their symptomatic limb during a squat test.

In other words, they had crooked squats.

In all of these cases, the first correction I made was to “even out” their squat. Low and behold, they felt better within a matter of minutes and this reduction remained for days to follow! I picked the “low hanging fruit” found within their examination. The key was not getting caught up in solely investigating in the region of pain or where the patient was pointing to.

Each person was very different in their presentation, which is interesting in itself, because their regions of pain (the diagnoses) would be very different by definition.

• Groin Pain
• Knee Pain
• Foot/ Arch Pain

After we made the needed correction, they all had questions about WHY this worked.

Why did improving their squats yield 50-75% reduction of symptoms within one session?

Great question! As I explained the theory of WHY the correction working in their case, I started to wish I had something I could share with them, hence this podcast.

So here we are!

General Rules Of My Examinations In These Cases

• Listen
• Don’t beat the same therapy to death
• Rule out spinal considerations
• Rule out local instability
• Look at the other side
• Pick the low hanging fruit
• Pick a movement based trigger (not a stretch)
• Recommend exercise dose
• Retest

Young Adult Female Soccer Player With Knee Pain

• “Patellar tendonitis?”
• MRI negative
• Multiple professionals examined
• Months out of soccer
• Squat patterning - she off-loaded the symptomatic knee

Youth Male Soccer Player With Groin Pain

• “Sports hernia?”
• Years of past groin pain
• Reoccurring
• Negative advanced imaging
• Pick a movement test
• Normalize the squat
• Explain to patient what is exacted of them asap
• Squat patterning - he off-loaded the symptomatic thigh

50+ Year Old Golfer With Arch Pain

• “Posterior Tibial Tendon Dysfunction?”
• Podiatrist and orthopedic evaluation
• MRI found PTTD possibility
• Noticeable medial lower arch of the foot
• Can’t walk or golf without pain
• Current recommendation was bracing for 6 weeks
• Squat patterning - he off-loaded the symptomatic foot

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Garrett Wood, licensed massage therapist, reached out recently on Instagram about being on the show or at least having an LMT on an interview. I’ve never interview a massage therapist so I thought… why not! After looking at Garrett’s Instagram posts, I couldn’t help but think “there’s more to this guy than just massage.”

Pain is a very complex, multifactorial topic. Garrett takes us through his journey from personal trainer, to massage therapy, to hypnotherapy and what he learned along the way...

To be honest, I don’t know a ton about the biopsychosocial aspect of pain, so I just went where Garrett lead. I’m learning just like you!

Garrett, thank you for taking me through your experiences, for the coffee and the laughs!

Contact for Garrett Wood:

Instagram: @gnosistherapy

Garrett Wood Bio:

• Owns and operates a pain and performance
• Clinic in Downtown Long Beach.
• Where compassionate coaching, unlocks movements and motivations in movements.
• Garrett is humbled to work with entrepreneurs, weekend warriors, and Athletes of every sport.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I had a listener email a great question. He asked if I ever planned on addressing some of the concerns of active seniors. The 65+ group how wants to stay active as they were when they were younger.

I’m sure many of you know people like this… those older guys and girls who were complete badasses at their sport when they were younger and now they just want to keep active and participating in sports, regardless of age. The young at heart!

Since this is a huge area of conversation, I asked him to clarify some direct questions he and his “old fart” friends (he called them this) would like to know about.

He supplied me with a ton of talking points (listed below). Thank you Jack for supplying literally all of the topic points for this episode!

I hope this is helpful for you and your boys. Keep being active!

Suggested Links:

• Course Mentioned
• Runner’s Tips Article
• Back Pain Article

SHOW NOTES HERE

1. Feet- chronic pain on one side and on both sides.
2. Balance
3. Flexibility
4. Functional strength - Declining strength contributes to a lot of joint pain?
5. What to do at the gym/fitness center. Machines are convenient but lack a lot. Along with that no training partners creates a challenge.
6. Neck pain and mobility- this is a big problem when turning and looking for traffic when cycling.
7. Knees and hip/glutes. Possibly look at linkage among foot-knee- hip and neck and shoulders.
8. Heart consideration for seniors
9. Diet/supplementation. Many older guys eat poorly and too much.
10. Exercise modification since many of the above mentioned topics limit execution and which exercises older guys/gals can do correctly.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I started a closed Facebook group with the goal of improving our patient education and communication, so we can all accomplish better outcomes with these people who’ve trusted us as guides to accomplish their goals. I think if we can improve our communication (verbal, visual and kinesthetic), we can better assist our patients in completion of their treatment plan (what that is it’s up to you) so they can accomplish their shot and long-term goals.

The purpose of this podcast is not to address ways we can do educate or communicate (you can get all of that in the group). The goal was to answer some of the questions I’ve had members ask me.

Show Notes

Here’s the questions/ talking points verbatim as they came to me after I asked, “What would you like to see from this group?”

• I’m hoping to learn more about what it’s like being a Sports DOC, as well as different ways to explain the various subjects to my future patients.
• See variety of approaches and implementation of active care into treatments so patients understand importance. What they learned I would say, but more of the patient communication aspect. Like listening to your podcast the different way people explain things to patients and talk about their approach with patient care
• My biggest inquire is about learning how to give proper patient education and understanding the verbiage for them to comply with the treatment and/or at home exercises. I am in student clinic not seeing athletes, just general population, and they just want the passive modalities and don’t want to work for their care even though it would benefit them greatly.
• My main goal, as a student, is to see what is working for those DC’s who are practicing and create my own system of patient education for when I am seeing patients. Then in turn sharing what works for me.
• I'm open to anything. Always working to recognize self selection bias when addressing individual patient needs. In short, evidence informed strategies (verbal or manual palliatives) to facilitate improved patient outcomes.
• I love talking cues! I’ll definitely have to listen to that soon! Thank you!
• Im looking to find new/better ways to inform and explain things to my clients/future patients...i have a love for fitness and just started chiro school with plans to be primarily a sports chiro.
• I would say clinical cases and how they were or could be approached. Also some business info could never go wrong.

Join the Facebook Group HERE

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I’ve been fortunate to have worked with Brenan Ghassemieh, Strength Coach, while overcoming a lumbar spine injury I sustained last year 2017. My goal was to be able to play baseball again (recreationally) in the 2018 spring season, which I was able to do so! Booyah!

Throughout our strength and conditioning sessions over the last year, Brenan and I have had some great conversations about cueing, strength, anti-rotation and much more. I’ve learn a lot so before my training session today we did a quick recorded conversation. Perhaps we could capture some gold nuggets? You’ll have to listen to see...

I hope you found this useful and insightful.

Covered Topics:

• My personal limitations with patient return to activity progressions
• Where a strength coach may be of assistance in return to play
• Nutritional behavioral observations
• Unplugging from your phone
• Taco Bell

Show Notes

Brenan’s Other Podcast Session with me

Contact Brenan Ghassemieh

IG: @brenan_ghassemieh

Email: brenan.ghassemieh@gmail.com

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I had the opportunity to speak to Dr. Andy Galpin PhD on the podcast recently. I thought his point of view as researcher would be extremely informative to clinicians like myself, that claim to be an “evidence-based provider.”

Are we actually practicing what the evidence shows?

Should we only practice what the evidence shows?

These are just a few of the touch points Dr. Gaplin covered for us today.

You’ll love this informative conversation if you’re a Doctor of Chiropractic, Physical Therapist, Exercise Science student, Rehab Specialist, or “Evidence-Based Practitioner.”

Show Notes HERE

Dr. Andy Galpin’s Bio:

Director of Education: Andy is a tenured Professor in the Center for Sport Performance at CSU Fullerton. He was born and raised in beautiful Rochester, WA and is a die-hard Seahawks, Huskies, & Mariner fan. RIP Sonics. As a youth, Andy played every sport at his disposal, excelling at Football, Basketball, Baseball, and Track & Field. While not playing, he worked at grocery stores, gas stations, hay fields, blueberry farms, and in the road construction business. It was during this time he discovered Strength & Conditioning.

Andy took his limited talents to Linfield College to join their Football team and pursue a degree in Exercise Science. While he experienced great success in both (2004 National Championship and 2x Captain and immediate inductee into the "All Ugly" Team), the true reward of this time was the meeting of lifelong friend (Doug Larson). The two fed each other's pursuit of knowledge of human performance and led them to attend the University of Memphis for the Masters degrees in Human Movement Sciences. A bit of luck and excellent faculty mentoring led Doug and Andy to meet Mike Bledsoe and the man formally known as "Barbell Buddha" Chris Moore - all of which later led to the creation of the #1 Health & Fitness Podcast in the world Barbell Shrugged. It also marked the start of Andy's competitive Weightlifting (culminating in his 7th Place finish in the 2007 National Championships), Mixed Martial Arts, and Brazilian Jiu-Jitsu careers.

Needing to know more about muscle, Andy spent 4 years studying the structure and function of human skeletal muscle at the single cell level, a feat which earned him a PhD in Human Bioenergetics in 2011. This also resulted in the friendship with frequent collaborator Dr. Jimmy Bagley and the ability to open up his own "Biochemistry and Molecular Exercise Physiology Laboratory" at CSU Fullerton.

He now focuses his attention on teaching classes (Sports Nutrition, Exercise Physiology, Designing Exercise Programs, Applied Strength and Conditioning, Athlete Assessment and Measurement, etc.) and running the BMEP lab (which studies the acute responses and chronic adaptations of human skeletal muscle in response to high force/velocity/power and fatiguing exercise from the whole body, down to the individual muscle fiber and even into the individual DNA. The team does this by taking muscle biopsies from non-athletes and elite athletes from different backgrounds (e.g. normal college student, MMA fighter, Boxer, Weightlifter, etc.) and use highly sophisticated laboratory techniques and equipment to address questions about single fiber "type", size, function, protein quantity, diameter, mitochondria, and myonuclear function. You can get all of our published research here.

At heart, Andy is simply a story-teller and teacher.

Website: http://www.andygalpin.com/

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Today’s episode was the first stab at having on a co-host, my good friend and great diagnostician Dr. Cody Dimak DC. I feel we can do better as a dual host on this particular topic of lower extremity syndromes.

What do all of these syndromes have in common?

Is there a common intersection point?

Do we always have to use manual therapies to treat these?

CORRELATED ARTICLE (MUST READ)

Show Notes

Below are some of the syndromes we cover in this podcast:

• IT Band Syndrome
• Maignes Syndrome
• Patellofemoral Pain Syndrome
• Piriformis Syndrome
• Facet Syndrome
• Hip Flexor Syndrome
• Hip Impingement Syndrome

Within this podcast, we go through some of our clinical experience working with people with these “syndromes” and what has worked using a corrective exercise-focused approach first and manual therapy after if needed.

Have these concepts been validated 100% through research? No, but that’s ok. You’ll hear in #106 next week that most of the treatments and clinical judgement we use in practice that have great patient outcome don’t have solid scientific backing.

The theories we are utilize in this theoretical model are:

• Dynamic Neuromuscular Stabilization
• Vladimir Janda’s works
• Local research of each symptom with a local focus. (references will come in the correlated article that probably won’t be finished until Oct 2018. Check back for a link.)

Muscle Classification Podcast and Article

Poster (Not Live Yet)

Cody Dimak’s Email: DrCodyDimak@gmail.com

IG: @MaxPerformChiro

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Did you know back pain within the gymnast population was so prevalent?

I didn’t until the interview with Dr. Sloan Beard DC. She practices in Birmingham AL and is the creator of an online course called the The Gymnast Fix.

If you think about it, it all makes sense… kids being pushed 6-8 hours a day into bendy positions… sounds like a lot of spinal injuries right?

In this podcast interview with Dr. Sloan Beard, she takes us through some corrections we can make in our bendy athletes to mitigate risk of pars fractures, spondylosis and back pain in general.

Some of the topics of conversion include:

• Anti-extension control
• Urinals
• Gymnast physiology surrounding injuries
• American Gymnastics
• Hesitation of these athletes seeing a doctor
• Intra-abdominal pressure

You’ll love this fun/ informative conversation with Dr. Sloan Beard

Dr. Sloan Beard’s Bio:

I was a competitive gymnast for almost 20 years. Like so many other athletes, I dealt with discomfort and injuries by going to doctor after doctor. I heard many times to just quit gymnastics. You’ll understand - that wasn’t going to happen.

So I pressed on, working through the pain, not knowing or caring what kind of damage I might be doing to my body. I iced, I stretched, I wrapped, I soaked. I thought I could just ignore the pain. But I was worried. How long could I really keep this up?

I FINALLY GOT REAL HELP. I finally met a Chiropractor who encouraged me to compete rather than quit. Through Chiropractic and manual therapy, I was able to maintain the physical condition I needed to keep doing gymnastics, including at the college level.

AFTER YEARS OF HURTING, I WAS AMAZED TO LEARN I DIDN’T HAVE TO ANY MORE. I went on to get my Doctorate in Chiropractic and a Masters in Sports Science and Rehabilitation and become a Certified Chiropractic Sports Physician. Now, combining my love of gymnastics and with my clinical knowledge, I work with elite athletes who want to practice safely, execute routines cleanly, and compete at their absolute best.

Website: https://www.gymnastfix.com/

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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As healthcare providers, we normally suck at getting our message out into the public eye.

SHOW NOTES

Even though I’m much better at now, I sucked hard at it for years. Allow me to share some of my secrets for content creation with you.

I’ve heard all of the reasons why my friends don’t produce content:

• Too busy
• The kids keep me away
• Patient loads
• I don’t know what to say
• I don’t know where to start

Throughout this podcast session, I’ll share some of the strategies I use weekly allowing me to see a full patient load (to my desire), record/produce and promote a hour long podcast and Youtube video.

Over the past year I’ve written three 30+ page articles on my 275+ page website, written two eBook with over 150 pages of text each, and five free eCourses (20 pages of text each). I take 95% of all of my own videos and images for my site and even draw a few pieces of content that I can’t buy or find available for my patient education.

You can do it too! Your practice will thrive, without having to market to trainer, coaches and doctors locally.

Enjoy!

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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If you’ve spent time on Instagram, you may not know Dr. Aaron Horschig DPT by name, but you probably follow his profile.

Squat University!

Dr. Horschig was a pleasure to have on the show. He’s a very knowledgeable, personable doctor and if my family lived in Kansas City MO, I’d send my mother, father and the brother I never had to him for care. His treatment style makes complete sense. Very logically and targeted at reduction of the CAUSE of pain.

Listen to the Dr. Aaron’s podcast interview. We go over a variety of topics that will assist you in exercising, and living a pain-free life for years to come.

Here’s a few of the topics:

• The exercise is not an exercise, it’s movement pattern
• Squat Assessment
• Budweiser
• Ultrasound Therapy
• Public Speaking Skill Development
• Full joint range of motion daily
• Self Publication
• Hip Impingement

Quotes:

• The Squat is not just an exercise, it’s a movement first.
• You have to be a “puzzle solver” as a clinician.
• Not using our body as designed can increase injury potential.
• Master movement quality first, then your potential to perform grows.
• The quality of your movement sets you body’s foundation

Squat University Website

The Squat Bible (affiliate link)

Dr. Aaron Horschig Bio:

Dr. Aaron Horschig is a physical therapist, strength & conditioning coach, speaker and writer. After graduating with his bachelors in exercise science from Truman State University in 2009, he then went on to receive a doctorate in physical therapy from the University of Missouri in 2012. Aaron now works at Boost Physical Therapy & Sport Performance in Kansas City Missouri.

Past patients have included professional football players from the NFL and CFL, minor league baseball players, European professional basketball players, Olympic weightlifters, numerous NCAA Division I & II athletes, international level youth soccer players, CrossFit athletes and youth athletes in a variety sports.

Aaron’s background includes being involved in the sport of olympic weightlifting as an athlete and coach for over the past decade. His goal is to not only provide the highest quality rehabilitation to athletes who have sustained an injury, but to also help our sports medicine society become proactive in how we approach the athlete – both from a rehabilitation and training perspective.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

In this podcast, I thought I’d do some casual, conversational stories because as I listened to the past few solo sessions, I realized something… I’ve been staying “um” way too much!

I want to break myself of that, so I’ll just roll with a few fun story style this time. These are stories about clinical practice, a few “A-ha moments,” and some fun days I’ve had at work with some great patients of mine.

In the future, I’m going to do way better at the “ums.” Pet Peeve.

Available free email courses mentioned in the podcast

• Low Back Pain
• Hip Pinching -Femoroacetabular Impingement
• Chronic Hamstring Tightness

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I thought I should take this opportunity in SESSION 100 to highlight the best of the best of the last 99 episodes and share some of my experiences in making this podcast for you all.

To be honest, the show is still evolving, I’m still evolving and the direction of the show is changing slightly.

Since I don’t make my living through being a podcast host, producer and promoter, I have fallen short on some organization aspects that are needed to make a podcast explode. I lose my direction many times when I am chatting on air… in the next 100 episodes, I plan on making the show a 2.0 version for y'all.

A few of the improvements I’ll personally be making an attempt to change are:

• Less “ums”
• More joking
• Digging deeper into the reason why guests think they do
• Getting the information from guest that other podcast interviewers left on the table

My focus will be better and I’ll become more loose with some of my jokes/topics. I think this show be as entertaining as it is educational.

Enjoy the ride and please share the show if you what it to continue for another 100 episodes.

How to access all of the episodes on iTunes & Android devices.

SHOW NOTES

TOP 5 Memorable Moments

#63 Stu and Brian - Learning Dr. Stu loved butter and tree houses. Stu ratted out Brian for dominating a whole Costco apple pie.

#58 Tim Fleischer ripping on me about who I look like in the celebrity circuit.

#74 Scott Dunaway’s story of coconut oil in excess.

#95 Learning of Dragonball from Michael Bann.

#76 Discussion about the opera with Jesse Macado.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

I’ve had a few Calf/ Ankle/ Foot issues over the year, some from running and one from trauma. The largest ankle tendonitis I’ve ever had was from dropping glass on my inner ankle. The glass incident left me unable to put weight on my ankle for almost a month!

As I’ve come to find out, many people listening to the podcast and digging through my articles have been struggling with chronic ankle tendonitis, Achilles Tendonitis, Plantar Fasciitis, old ankle sprains and more. The podcast interview I did with Dr. Tom Michaud DC is a bit too technical for lay public so this is my attempt to clean up some verbiage.

To better assist everyone through their biggest question…. “Why does my ankle hurt and when will it get better?” I’ve created a free course and paid manual (not live just yet) on everything I do in my clinic to assist others in treating and rehabbing ankles and feet.

Healthcare professionals, I’ve included some clinical reasoning that may assist you in your treatment of Calf/ Ankle/ Foot issues. I don’t claim to know everything and I’m not the smartest person I’ve ever met, but I feel this podcast and course will provide huge value to those who test the system I’ve laid out.

Here’s a few of the concepts I go over in this podcast ( elaborated on extensively in the eCourse):

• The 3-Step Process to Calf/ Ankle/ Foot Recovery
• “MAP a Load” Rehab System
• The Hierarchy of Human Motion
• Four General Theories Of How To Guide Your Ankle/ Foot Treatment
• 7 Specific Theories I Use During Clinical Reasoning to Develop a Corrective Exercise Program

In case you’re wondering why I say “Calf/ Ankle/ Foot” than a specific diagnosis, it’s because the region works together and rehab for one condition may be very similar to what we do for another… it all comes down the what the person, as an individual, responds to.

Some of the types of conditions this podcast covers are:

• Plantar Fasciitis
• Achilles Tendonitis
• Achilles Tendonosis
• Nerve Referred Ankle/ Foot Pain
• Peroneal Tendonitis
• Neuromas
• Metatarsal Stress Fracture
• Heel Pain

Opt into the free course. https://www.p2sportscare.com/courses-list/

References:

• Vele’s Forward Lean
• Lateral Wedge
• Crossover Wedge
• Podcast interview with Dr. Tom Michaud DC

Enjoy!

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

Dr. Bobby Maybee DC, was introduced to me through another guest, Dr. Kevin Christie. Through a series of emails, we came to a rough podcast topic... “How we (clinicians) can communicate to patients in a simple, empathetic and clear way.”

As we started to record, it became clear to me that Bobby was great storyteller… and although he gave some great tips, I think the biggest take away was the WAY he conversed with me.

My experience, clinically and socially, is that many people’s attention is better held with a story, analogies and similes. This podcast interview with Bobby Maybee ran longer than expected but as always, the best nuggets are at the end.

STUDENT DOCTORS: This interview is golden as you’re getting through your first year of business.

Bobby thank you for everything you do and thank you for spending the time speaking to my audience!

Sebastian

Bobby Maybee Bio:

“Originally from San Luis Obispo, California, Dr. Maybee brings a bit of that laid back coastal California charm to his practice. He moved to Portland, Oregon over seventeen years ago to attend Western States Chiropractic College. His desire to become a chiropractor was first discovered after suffering an injury serving as a medic in the US Air Force. When not striving to keep his patients happy and healthy, he’s enjoys the outdoors, his black lab Jett, relentlessly chasing Pacific Northwest steelhead and salmon, and spending time with his (rather large) family.

Dr. Maybee believes that getting to the cause of a condition is important. He also believes that healing and recovery is a team effort, not just between teams of doctors, but doctors and patients as well. Self reliance and self determination are recurring themes in the clinic, because as a patient, you don't have your health until you own it yourself.”

https://www.forwardthinkingchiro.com/

https://www.facebook.com/groups/221895731353204/?ref=bookmarks

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I thought I’d sit down and go through my story about how I developed an oblique strain playing baseball, how I rehabbed it successfully to play baseball again and what I would do differently next time (if there ever is a next time).

I posted an article and video about my story that has gotten a lot of attention on the web, which translates into people emailing me to ask me questions about what they should do.

They write me pretty frequently about how they found hope by reading my success story since, but they also reveal their frustration about how there seems to be no light at the end of the tunnel for them. I find this very sad because all of these people can’t find anyone with experience in how to assist them in their recovery aside from the boilerplate “rest and see how it goes.”

I only used complete rest for a few weeks and then I took the active approach… That was more than 3 years ago now and I feel great.

Listen to this podcast if you know someone dealing with an oblique strain, abdominal, a “pulled muscle in their side,” or even a sports hernia.

Enjoy!

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I met Dr. Jen Esquer at a seminar in 2018... not being too much of an Instagram junkie, someone in the course said, “Hey! Doc Jen Fit is here!” After looking into what Dr. Jen is all about, I had to have her on the podcast for an interview.

The interesting part about her content to me is that it’s laid out in a very customer friendly way with great illustrations and it’s very up to date stuff. Wat I mean my that is, that she’s able to take some highly relevant information and break it down into lay terms… not just the old stuff from 20 years ago. Anyone can tell at patient to lay on a foam roller right?

Jen Esquer is a Doctor of Physical Therapy, who was able to successfully build a private practice with cash paying, highly motivated clients all through giving awesome information through Instagram. Find out how she did it in this podcast interview.

SHOW NOTES: https://www.p2sportscare.com/docjenfit-jen-esquer-instagram/

Website:

https://www.docjenfit.com/

Social Medias:

IG: @docjenfit

Quotes:

• We just need to talk to our audience
• I provided 2.5 years of educational content before I launched
• Also long as people can see what you’re doing (in video) you’re fine
• Vertical video is always better then horizontal (on IG)
• It’s always the videos you don’t expect to do well, that do well

Dr. Jen Esquer Bio:

"The best way I like to explain myself, is that I am a MOVER!

I have been active since I was a young child, falling in love at an early age with gymnastics and competing for 9 years. After quitting at age 16, I competed in track and field (pole vault and triple jump) and danced. Though I sustained minor injuries, including a thumb fracture, sprained ankles, and pulled muscles, I never once went to a physical therapist. Yet, I loved anything having to do with anatomy, physiology, and without knowing for sure whether physical therapy would be my path, I decided to study Kinesiology at California State University, Fullerton.

While I coached gymnastics for 3 years, I found myself constantly asking, “Why am I taping an ankle? What is truly the issue and how can I help further?” I was seeking more! I was fortunate enough to meet someone teaching a Pilates Bootcamp and quickly fell in love with the specificity of body movement. I started instructing pilates classes, both on the reformer and mat for 6 years throughout undergrad and graduate school. Not only did I appreciate how much pilates reminded me of gymnastics conditioning, but I loved the focus on intricate muscle activation, isometric holds, strict form, and body awareness through core activation.

After graduating with my B.S. in Kinesiology, I was accepted into Loma Linda University where I received my Doctor of Physical Therapy degree. I quickly accepted a job at VERT Sports Therapy and Rehabilitation in beautiful Santa Monica, CA. Since working, I have met amazing individuals who have aided in the expansion of my knowledge of the body. I have studied Myodetox directly under co-founder, Vinh Pham (@vinnierehab), taken a RockTape course with @themovementmastro herself, and learned from many others professionals in the rehab game.

I am now stepping into the next chapter of my career as a private sports therapist, creating programs, hosting workshops, and treating one on one for a more direct and precise experience.

Becoming educated on what is going on with your body is the most powerful piece of knowledge for establishing health and longevity for a pain-free and active lifestyle!"

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I met Michael Bann at the Rehab 2 Performance 1st Annual Symposium in 2018. One of the nights following the presentations we all went out to the local brewery for beer and grub because let’s face it… chiropractors love beer and food. Within the time frame of a few beers and food Michael had blown my mind more than twice with a few of his theories.

In this podcast session, we didn’t included everything we spoke about at dinner that night, but we did get through some interesting/fun conversation.

Here’s just a few things we covered:

• The Dynamic Systems Theory
• Why you should chew your food
• What your stool can tell you about your gut health
• How your gut health can affect pain, injury, and performance
• How quality of motion may not be the only predictor of injury
• The importance of breathing well
• Dragonball Z
• Captain Planet

Share this with a friend who’s having gut health issues and please review the show on iTunes!

Thank you so much for your time Michael!

SHOW NOTES: https://www.p2sportscare.com/microbiome-coach-michael-bann-interview/

Quotes:

• Pain is too complex to assume the (lack of) a simple (rehab exercise) is the reason why you have pain
• I always consider what impacts the peripheral nervous system (autonomic)?
• If we want to improve performance, we have to improve our aerobic system.
• If we improve mitochondrial support, then we can improve mobility.

Website:

Contact https://opexfit.com/blog/michael-bann/

IG @coach_michael_bann

Email: michaelbann@opexfit.com

Coach Michael Bann’s Bio:

Clients describe Michael’s dynamic background as “The perfect mix of academic intellectual and drill instructor.” His career has spanned from the U.S. Marine Corps, where he honorably served as an infantryman, to academia, where he taught a collegiate level anatomy and physiology lab as well as dissecting multiple cadavers. His passion for learning serves as the catalyst behind his ongoing quest to understand and master the functionality of the human body. Michael’s expertise in human biomechanics, anatomy & exercise physiology allows him to design programs that are tailored to each of his client’s specific goals – his client base ranges from arthroplasty patients recovering from surgery to accomplished athletes of various sports.

Michael’s experience working with some of the most notable physical therapists in the nation has enabled him to develop a unique system that integrates performance enhancement with functional movement and mobility. This unique system allows athletes of all backgrounds to pursue personal records while drastically decreasing or rehabilitating injuries. Seeing a lack of this holistic approach to training in the CrossFit community, Michael has joined OPEX to provide a platform that enables individuals of all backgrounds to become the best that they can be.

Whether you are an elite CrossFit athlete preparing for the CrossFit Games, a team sport athlete preparing for the season or weekend warrior rehabilitating an injury/looking to lose weight, Michael will provide the optimal programming necessary for you to reach your personal goals.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Dr. Tom Michaud is the man when it comes to knowledge about the foot and ankle in the running world. I ordered his book, Human Locomotion, read some his articles and listened to some interview before reaching out for this interview. I was blown away by the clinical pearls he has stored in his mind. Literally endless amounts of knowledge!

If you’re a student, you should invest some money in his book… seriously, it’s light years ahead of most information you have learned about the foot and ankle.

If you’re an athlete, runner, dancer or strength coach you’ll still get something out of this interview since we make some light conversation between the study references. Take a deep breath, rewind a few sections that interest you and ask you medical provider about the concepts we cover in relationship to your ache/ pain.

I learned a ton during this conversation with Tom and plan on doing another chat with him soon (with or without a recording).

Thank you so much for your time and knowledge Tom!

SHOW NOTES: https://www.p2sportscare.com/foot-ankle-overuse-injuries-tom-michaud/

Quotes:

• Anyone who has chronic heel pain, give them peroneus longus exercises
• The biggest force deficit in runners is in their peroneals
• Once you hit 50 YOA, it’s a downward spiral
• When I had a free minute, I would just study

Website:

https://www.humanlocomotion.org/

Dr. Tom Michaud DC Bio:

Since graduating from Western States Chiropractic College in the early 80s, Dr. Tom Michaud has published numerous book chapters and dozens of articles on subjects ranging from biomechanics of the first metatarsalphalangeal joint and shoulder, to the pathomechanics and management of vertebral artery dissection.

In 1993, Williams and Wilkins published Dr. Michaud’s first textbook, Foot Orthoses and Other Forms of Conservative Foot Care, which was eventually translated into four languages. His next book, Human Locomotion: The Conservative Management of Gait-Related Disorders, a textbook published in 2012, is used in physical therapy, chiropractic, pedorthic, and podiatry schools around the world. He has also published a book for recreational runners: Injury-Free Running: How to Build Strength, Improve Form, and Treat/Prevent Injuries.

In addition to lecturing on clinical biomechanics internationally, Dr. Michaud has served on the editorial review boards for Chiropractic Sports Medicine and The Australasian Journal of Podiatric Medicine. Over the past 35 years, Dr. Michaud has maintained a busy private practice in Newton, Massachusetts, where he has treated thousands of elite and recreational runners.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Brian Carroll is a lifting God… yes, he’s lifted more weights that you, me, your brother and my sister combined throughout his life but the value Brian is bring to the table in this podcast are bits of wisdoms he’s attend through lifting, lifting injuries and coming back as a world class athlete.

When I started practice almost 10 years ago, I thought I knew enough about weightlifting to get people safely back to the sport they love… but I honestly didn’t. I knew about the basic stuff…

• The Posterior Chain
• Cross Syndrome
• Leg Day (joke)
• Graded Returns

But I had no idea how to cue motion through compound lifts until I started to learn from Brian’s work. Some cues and drills even help me troubleshoot even with my exam.

• The Lifter’s Wedge
• Tension
• Unweighted Bar Movement

I’ve interviewed Brian once before so listen to the other one (#63). WIthin this one you’re going to learn a ton, whether you’re a doc, athletes or coach.

Thank you so much for your time and knowledge Brian!

Quotes:

• Availability Supersedes Ability
• Common Sense is Not Always Common Practice
• I go there… turn on super strength and then turn it off
• The 1%ers are going to get strong despite if their methods

Website:

Powerrackstrength.com

Brian Carroll Bio:

Brian is world class powerlifter with over a decade of elite class powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world class lifting (while 100% pain and symptom free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching.

Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.

A competitive powerlifter since 1999, Brian Carroll is one of the most accomplished lifters in the history of the sport. Having lifted at the elite world-class level since 2005, Brian has well over a decade of world class lifting experience. He has totaled more than ten times his bodyweight in three different classes, and both bench pressed and deadlifted over 800 pounds in two different classes. In his career, he’s totaled 2500 over 20 times in 2 different weight classes.

Since 2005, even during his years of being injured, Brian has not slipped out of the top two in the American rankings in both the squat and total, and he’s been ranked number one in both categories, multiple times at 220, 242, and 275 pounds. With over 50 official competition squats over 1000, spread over three different weight classes, he’s indisputably one of the best lifters and in particular – squatters of all time. Most recently, post-recovery, he lifted a 2610 pound total at the 2015 Arnold Sports Festival, claiming the 242 open and overall titles, a 2651 total and overall win at the 2016 US Open, as well at the 2017 Arnold Sports festival, claiming, yet again, the 242 open and over title.

Brian is also an accomplished author, having written the best-selling strength training book 10/20/Life and runs the website PowerRackStrength.com where he shares the articles and training logs of a host of athletes of all domains who utilize his 10/20/Life methodology. His personal articles have been published in multiple magazine publications, including Men’s Health, Power, Powerlifting USA, Ironman, Muscle & Fitness, and Flex, as well as Medical Journals such Journal of Bodywork and Movement Therapies.

Brian was recently named as having two of the “top 20 greatest powerlifting performances of All-Time” with 2651lbs total at 242lbs and 2730lbs total at 275lbs, respectively, with the higher ranking total (242 done in 2016) accomplished post back injury.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I’ve gotten a lot more emails from listeners over the past few months about their “rotator cuff tears,” “carpal tunnel syndromes,” or “tennis elbows,” which I’m thankful for, but the sad thing is based upon what these people say there’s a strong possibility that their ongoing pain is rooting from a neck condition (or some other region).

These people have been seeking care and advanced imaging for the region of their pain for years with little success. It affects what they can do in life (leisure and daily tasks) leaving them frustrated with the healthcare system. Why has nobody figured this out for them?

This is common… when you go into an office directing the clinician’s attention to the rotator cuff, they will tell you if it appears “normal or not,” leaving you with minimal direction of how to resolve the condition. If you have a condition that’s not getting better despite great treatment/ rehab, you should consider the strong possibility that your missing the correct diagnosis.

Here’s a few situations when we need to consider the neck (painful or not) as the root cause of symptoms:

• Change of sensation of any type into the arm, hand, elbow or shoulder
• Stabbing pain in to the shoulder blade region
• Headaches
• Neck loss of motion
• Symptoms increase when you look down, up or in other directions
• Past neck condition (resolved or not)
• Past neck trauma
• Pain above and below the elbow
• And much more

Quotes:

• Where is your referred arm pain coming from?
• Nobody chases the arm pain associated with a heart attack
• No muscle travels the entire distance of the upper limb
• The neck doesn’t have to hurt to be connected to your unresolved shoulder condition
• All muscles of the shoulder complex can be affected negatively when neck integrity is compromised

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I attended Michael Shacklock’s Upper and Lower Quarter Neurodynamics course in Spring of 2018 and it was one of those seminars that completely changed the way I looked at my patients on Monday morning. Michael presented for four days on some awesome ways we can test to see if a patient has a neuro component to their symptoms.

Surprisingly many conditions that have a partial neuro aspect don’t require radiation or pins/ needles!

Here’s a few types of cases I’ve found neuro aspects within (at least a percentage):

• Subacromial Impingement Cases
• Ankle injury diagnosed in the training room as a deltoid ligament grade 1
• Medial Epicondylitis

These types of cases would have fallen through the cracks in my eval and I would have been treated them as pure musculoskeletal conditions, but the truth is when I implemented some corrected to the neuro findings, the person improved past that plateau we sometimes find in patient care.

I feel very fortunate to have Michael on to share some wisdom with the rest of the sports medicine listeners.

Quotes:

• Spinal cord movement is a looking glass into lumbar nerve root behavior
• There’s a 66% reduction in spinal cord movement with disc protrusions
• Flexion will open the foramen and reduce pressure on the nerve
• Across joints the nerve is more extensible, unrelated to amount of connective tissue

Bio:

Michael Shacklock: Michael received his graduate qualification at the Auckland School of Physiotherapy, New Zealand, in 1980. He worked in public hospitals in the medical, surgical, paediatrics, orthopaedics, geriatrics, intensive care and burns areas around New Zealand before being employed in private practices, treating spinal and sports injuries in Nelson with Michael Monaghan and Auckland with Margaret Franklin. In 1985 he moved to Adelaide, Australia, working at the Royal Adelaide Hospital and private practices around Adelaide. He completed a Graduate Diploma in Advanced Manipulative Therapy in 1989 and converted this to a Masters degree at the University of South Australia in 1993. He was awarded a Fellow of the Australian College of Physiotherapists (Australian Physiotherapy Association) for his monograph and international best-seller text book, Clinical Neurodynamics, Elsevier, Oxford, 2005. In addition to his neurodynamics book, he has published two other books, Moving in on Pain (Elsevier) and Biomechanics of the Nervous System: Breig Revisited. He also authored, co-authored and mentored numerous research studies, editorials, commentaries and clinical papers in international peer reviewed journals articles which have garnered many international awards, including Visiting Professor of the Faculty of Medicine, Barcelo University, Buenos Aires (see academic activities on ResearchGate). He was a member of the International Advisory Board of the journal Musculoskeletal Theory and Practice (formerly Manual Therapy), United Kingdom and is an Associate Editor of the Journal of Manual and Manipulative Therapy, USA. Michael presents keynote addresses and invited conference lectures, trains staff at elite sports medicine facilities and sports clubs, universities, hospitals and private seminars around the world. His special interests are neurodynamics, measurement of mechanical function of the nervous system, pain and the nervous system and musculoskeletal function. His most valued interest is how to synthesise science and clinical practice using evidence and reasoning. Michael is an active clinician, has 35 years of experience in treating patients and is recognised as an international leader in the diagnosis and treatment of musculoskeletal disorders with a neural aspect.

Website:

https://www.neurodynamicsolutions.com/

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Based on my observations working with patients for the past 8+ years, I found there are a few recurring conversations I have with patients. They often bring these points up well after the first exam date.

I believe these points to be their unspoken objections or beliefs about their body/ injury. When we believed the world was flat, people didn’t want to sail too far… because of the unspoken “truth” that the world was flat.

I’m going to address the following “truths” patients and the public believe.

Warning: Not all healthcare providers are going to agree with me on these, but many of them will. I’m ok with that. These are my beliefs that I’ve formed through experience, reading research and success with the patients I see.

Here’s a link to the hip video I mentioned: https://youtu.be/OiAJ8Hsr1nQ

Enjoy!

Here’s the 9 points:

1. “My XYZ is from my age… I’m just getting too old”
2. “My problem is from my knots”
3. “So are you going to ‘work on’ me?”
4. “My XYZ is out”
5. “My back pain is from XYZ, posture has nothing to do with my pain”
6. “My problem is from scar tissue”
7. “Can we do something to workout my arms?”
8. “I don’t understand why I’m in pain”
9. “I have no time to learn about my injury/ pain etc”

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Session 89: Listener Questions: Hip Pain (FAI & Hip Flexor Tightness) and Knee Pain (Meniscus, Pes Anserinus, Patellofemoral Pain)

SHOW NOTES

In this podcast session, I go through some of my emails and comments from listeners. There seemed to be a lot of questions about knees and hips so I took the best ones… I apologize to anyone’s questions who won’t be answered but I’m attempting to address all questions through these cases.

• Case 1: Torn Knee Meniscus Exercising
• Case 2: Intense Knee Pain with negative X-rays
• Case 3: FAI Hip Pain with lots of PT
• Case 4: Brazilian jiu jitsu Knee Pain
• Case 5: Grading Muscle Injuries in the Shoulder
• Case 6: Hip Flexor Pain after a Hamstring Injury (Runner)

Dr Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment.

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Dr. Quinn Henoch DPT is an innovator in the sports medicine world… why? He has an awesome vision of the future of sports medicine. Often times athletes leave their doctor’s office frustrated with the prescription to “take 3 weeks off.” That’s needed sometimes but it’s very individualized to the person and the injury.

Quinn understands athletes because he is one, but how can you find someone like him in your area?

He created a network of clinicians who are athletic clinicians. They understand when rest is needed and when we can modify activity. Listen to this podcast about some sports medicine theory and the creation of the network.

When I contacted Quinn, I asked if he would be willing to talk to me about the concept of rest for injuries… he agreed. Listen up!

Quinn Henoch Bio: Quinn Henoch has a Doctorate of Physical Therapy from the University of Indianapolis and is head of sports rehabilitation at Clinical Athlete Laguna Niguel in Orange County, CA; where he manages athletes of varying levels and sports. He is also the founder of Clinical Athlete, which is a network of healthcare professionals who understand the performance-based needs of athletes. Quinn played football at the Div 1-AA level at Valparaiso University as a defensive back. Since 2011, he has trained exclusively for the sport of weightlifting, having competed at the national level.

Reach him:

Website

Instagram: @ClinicalAthlete & @quinn.henochdpt

Book: Weightlifting Movement Assessment & Optimization: Mobility & Stability for the Snatch and Clean & Jerk

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I met Dr. Snell in Colorado this year while he was presenting at the Rehab to Performance Symposium on the topic of back pain and clinical reasoning. Seems like a general enough topic for a chiropractor right? The funny thing is that many healthcare providers don’t have a systematic way to resolving back pain because they’ve never dug deep enough to uncover the main reason of the patient’s condition.

Dr. Snell took us all through an amazing workflow of how to identify the root case of low back pain (based upon some McGill and McKinzie works) and then how to reduce the person’s pain quickly. He has a website called Fix Your Own Back that you should definitely check out.

Dermal traction, formally known as YAP, is also one of his original ideas (along with Justin Dean, a past guest) and he goes over the concept of using it for high patient buy in today.

SHOW NOTES: https://www.p2sportscare.com/fix-your-own-back-dermal-traction-dr-phillip-snell-dc/

Phillip Snell Bio:

A cum laude graduate of Western States Chiropractic College (now University of Western States) in Portland, Phillip also received extensive post-graduate training in the diagnosis, treatment, and case management of automobile-related spine trauma. His practice is focused on sports medicine, using functional assessment and rehab prescription, and supported by cutting-edge myofascial techniques like Graston Technique and Stecco Fascial Manipulation. He also has served as part-time faculty at University of Western States in their manual therapy department and Sports Medicine Masters degree program.

Phillip keeps up to date with emerging scientific literature to improve his clinical practice, a process known as evidence-based practice. He also travels extensively each year, teaching these methods to other doctors—and continuing to add to his own toolbox as he in turn learns from the best researchers and teachers in the world. Using a biomechanics mindset, Phillip enjoys the detective work that gets to the bottom of stubborn, painful conditions. He then turns his attention to teaching patients how to use corrective exercises to manage their own conditions. His focus on finding the key movement patterns that need correction led him to launch MyRehabExercise.com in 2011. Health care professionals around the world use the website to help teach their own patients functional rehab methods.

As a long-time athlete, Phillip has a special appreciation of the needs of athletes as they age and the conditions that keep them from being as active as they would like. Patients can expect not only chiropractic adjustments, but also treatment to address the surrounding muscle and fascial tissues, followed up with thorough rehabilitation exercises. Treatments are tailored to each patient's needs, with special attention to educating the patient in how to reduce future injuries.

Phillip enjoys wintertime snowboarding and during the warmer months can be found in his garden or hiking and running the beautiful trails in the Portland area with his wife and son.

Reach him:

https://www.fixyourownback.com/

Disclaimer - I'm now an affiliate.

Quotes:

• Muscle Protects Nerve
• In school we are taught to assess tight muscles but we need to ask why they are tight
• The way we treat back pain should be an ordered process
• Deadlifting is the basenote of what we do at the Fix Your Own Back Program

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I reached out to Dr. Ryan DeBell DC, of The Movement Fix, to help young clinicians, trainers and students develop businesses similar to his… if they desired. Dr. DeBell started a solo practice on his own. During his first few months of practice, he was able to successfully make $4000 in one day teaching at a seminar. Wow!

This popularity lead to speaking engagements, workshops, podcasts, videos, and online content creation. Sky’s the limit.

During our conversation, he mentioned he has been able to grow his online business so much that he had to choose if he wanted to practice full-time or spend more time online.

He picked online… why? Because he would rather help more people with understand the basics of having a health life.

If you’re a young doc who posts half-heartedly on instagram or facebook, you need to listen to this podcast. Enjoy.

Quotes:

“I learned to draw to improve my creativity”

“A lot of times when we are talking to patients, we talk to them like they’re Picasso.”

“When other people make content I think, I’m glad these people are putting themselves out there.”

“The people who are going to criticise you are the ones who are afraid to do it themselves.”

Ryan DeBell’s Bio:

“I was born a skeptic and a cynic. I question everything and challenge the status quo.

I have a passion for helping people become strong, pain free, and take ownership of their bodies.

I believe being pain free and moving well is a fundamental human right. Information shouldn't be kept a secret when it can benefit so many people in such a large way.

I graduated from the University of Washington's Foster School of Business. After realizing I didn't enjoy the work I was doing (and sitting there writing excel macros thinking about how much more I would enjoy teaching people how to become strong, pain free, and move their body) I decided to make a change.

The switch lead me to the University of Western States where I earned two degrees: A master's degree in exercise and sport science and a doctorate in chiropractic.

I actually have an identity crisis at times. I don't identify well with one particular group of people based on how I was trained.

My job is to help people become strong, get pain free, and move their bodies well. However I achieve that is not important (through hands on therapy, exercise instruction, a video on the internet, an e-book, a podcast, etc.).

I care about helping as many people as I can in whatever way possible.”

Quotes:

“I learned to draw to improve my creativity”

“A lot of times when we are talking to patients, we talk to them like they’re Picasso.”

“When other people make content I think, I’m glad these people are putting themselves out there.”

“The people who are going to criticize you are the ones who are afraid to do it themselves.”

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/86

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Warren Hammer authored some of the first articles and books I read as I was starting into grad school. He’s been practicing using various soft tissue methods since the 1960’s… he landed on Facial Manipulation as his main tool. I couldn’t help but reach out to him to see what he has learned over the past 50 years of soft tissue work, clinical experience and research. You’ll enjoy his passion!

Here’s some topics we hit:

• What kind of injuries or cases can fascial work assist with?
• What is Fascia?
• Does fascia have pain receptors?
• Why does fascia get restrictions and what is the physical “sticking?”
• How is Fascial work any different than foam rolling, massage, ART, graston etc
• Explain the receptor system
• How can fascial manipulation assist in movement patterns?
• Research surrounding fascia work

Take the seminar by Warren Hammer here.

Warren Hammer Bio: In Chiropractic practice since 1960. Subsequently obtained an MS degree and a diplomate in Chiropractic Orthopedics. Realizing the importance of soft tissue with respect to the treatment of joints I took many courses in soft tissue methods. Since 1985 I have lectured nationally and internationally on soft tissue methods. Some of the soft tissue methods taught were Cyriax’s Friction Massage, Strain/Counterstrain, Post Facilitation Stretch, Myofascial Release, Muscle Energy, Graston Technique, Mattes’ Active Isolated Stretch, Mulligan methods, Voyer’s ELDOA technique and others. Authored and edited three editions of a text “Functional Soft-Tissue Examination and Treatment by Manual Methods” and more than 300 articles on soft tissue subjects, some of which are peer reviewed. Became a certified FM instructor in 2013. Invited Antonio Stecco to the U.S. about 5 years ago to teach FM and the rest is history…

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Brett Winchester was recommended by Dr. Richard Ulm (#67), to speak about all things throwing. Dr. Winchester is a sports medicine clinician for the St. Louis Cardinals and has a true passion for the health of his pitchers. He has a unique was of keeping them healthy, strong and performing well.

On our initial call about the podcast, he told me about how most pitchers (MLB, college, high school and younger) are taught the wrong pitching mechanics, or what he called “pitching stereotype.” What does that mean? I think about how I loved to see Ken Griffey Jr swing a bat so I attempted to model my at bats around what he did… I mean he was great right?! Brett says that each person has the idea mechanics for them… currently at the younger levels our kids are being taught to pitch in a way that verifies the spikes in UCL injuries. It al starts with when your player separates their hands...

Dr. Brett Winchester’s Bio: When not practicing at Winchester Spine & Sport, Dr. Winchester teaches around the globe. In 2013, Dr. Winchester lectured in six countries conducting 30 seminars for doctors, students and therapists.

Dr. Winchester currently teaches for Logan University and its College of Chiropractic, the Motion Palpation Institute, Dynamic Neuromuscular Stabilization, and The Chiropractic Rehabilitation Diplomate, to name a few. Dr. Winchester’s studies and lectures have taken him to England, Prague, Chile, Sweden, Norway, Canada and across the United States to teach the latest manual therapy research and techniques.

In his free time, Dr. Winchester enjoys spending time with his family, including wife Cheri Thornhill Winchester, a longtime resident of Lincoln County, and his children Grace and Wade. His hobbies include cycling, snow and water skiing, soccer, tennis and reading.

Dr. Winchester received his Doctor of Chiropractic degree from Logan College of Chiropractic

Quotes:

“In all throwing sports it all comes down to timing”

“We’ve had an epidemic level of UCL injuries (since the first one in 1974)”

“I was awesome at RBI Baseball (Nintendo)”

“Ask me about the Cap Boso Slant (Tecmo Football)”

“As long as there's Intra-Abdominal Pressure maintained it’s ok (lumbar extension)”

“If you watch a Little League World Series, none of those kids will be pitching in major league baseball”

Musculoskeletal Ultrasound Article

Email: bw@winspineandsport.com

Website for Pitching mechanics as mentioned at the end of the podcast: Gastal Performance

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Are you a young doc treating patients with back pain, hip pain, groin pain or IT Band Syndrome? Did you know often times patients will be given a misdiagnosis, they hold onto dearly, before they walk into your office?

That’s right! People are being misdiagnosed… I’ve done it, you’ve done it, we’ve all have done it and it’s mainly from lack of knowing what to look for, what to test and what to ask. I was there… I’m still learning everyday.

Dr. Michael Fanning DC, came in to chat with me about proper diagnosis. Dr. Fanning and I have a friend in common, Tom Fletcher, who you heard in the last podcast.

Some of the topics we covered in this podcast are:

• IT Band Syndrome vs Lumbar “Pinched Nerve” Radiculopathy
• Hip Impingement vs Hip Flexor Tendonitis
• How to use Kettlebells in rehab
• How to wear pink speedos when biking

Dr. Michael Fanning Bio:

Michael is a Rhode Island native, OIF Veteran (Operation Iraqi Freedom) and endurance athlete. He is a Chiropractic Sports Medicine resident, and specializes in diagnosis and conservative management of neuromuscular skeletal injuries. He lives in southern California with his beautiful wife Jen, and great dane, Bear.

Quotes:

“When a Crossfit athlete complains of IT Band Syndrome, I know already they probably don’t have IT Band Syndrome”

“Stiffness in the morning with IT Band Syndrome is from imbibition (disc fluid increase)”

“The L5 nerve goes right over the IT Band location”

“It’s really important for all trainers to be able to recognize hip impingement”

“People with hip impingement may have pain with squatting”

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/83

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Dr. Tom Fletcher shares some of his observations about hip pain in endurance populations. Runners, cyclists and triathletes will be interested in this podcast session. Tom and I met years ago, working at an Ironman Triathlon. He is a triathlon junkie himself and is a great example of a treating doctor who gets into the culture of his patients. He practice in Sandy UT, just outside of Salt Lake City.

Some of the topics we go into are:

• Hip Flexor Tightness
• Upper Quad Tightness
• Muscle Strains
• Hip Impingement
• Hip Labrum Tears
• Corrective Exercise

And what day is the best to have a long ride in Utah.

I’ve known Dr. Tom for years. As you will be able to tell on the podcast we have fun chatting.

Dr. Tom Fletcher’s Bio:

Dr. Tom Fletcher was raised in the Salt Lake Valley with his two brothers by his parents. He attended Brighton high school where he was involved with Rugby and as many Lake Powell trips as possible. After high school Tom moved on to the University of Utah.

While at the University of Utah, Tom met his wife Delilah and continued his love for team camaraderie and athletics. It was not till Tom had nagging rugby injuries in college that he then sought out chiropractic care. The rest, as they say, is history.

Tom attended Palmer College of Chiropractic West in San Jose, California. While in California, Tom excelled in academics and patient care for a variety of conditions. He was able to further his education by attending post-graduate programs such as Active Release Technique, Graston Technique, and HandsOn Muscle Therapy.

California also offered the unique opportunity for Tom to volunteer in many events as a student intern. These events included: Escape from Alcatraz Triathlon, Cal Bearathon Triathlon, Bay Area 24-Hour Bike Race, Nami Walk for Multiple Sclerosis, Los Gatos Ballet, and many more.

California also helped Tom develop his love for triathlon. During his first race he thought his lungs were going to explode as he climbed the Berkeley hills. Since then Tom has tried to compete in as many races as time allows. Races such as Stanford Treeathlon, Cal-Poly Triathlon, Wildflower Triathlon, Cal Bearathon, and the San Francisco Marathon to name a few.

Upon returning to Utah Tom has continued his athletic and post-graduate academic goals by working with chiropractic mentors to improve his skills in patient-based care. Tom has also had the unique opportunity to work with fellow Ironman triathlon doctors. One of Tom’s proudest accomplishments is being on staff with fellow IRONMAN doctors at the IRONMAN World Championship in Kona, Hawaii, IRONMAN Coeur D’Alene, and IRONMAN Arizona.

Dr. Tom Fletcher’s Contact:

Website

Instagram: @WasatchHealth

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/82

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Functional Neurology is a subset of sports medicine, chiropractic and rehab I’ve been interested in since I interviewed Dr. Erik Reis back in Session 42. I was referred to have on two other docs about topics surrounding Functional Neurology in follow up podcast sessions, Dr. Michael Lovich (45)and Dr Kolby Condos (75).

All of them had such great knowledge to bring to the table so I had a great idea…. Let’s do a roundtable on Skype!

Within this podcast session we go into a few awesome topics such as:

• Software/ hardware

• What type of people or injuries respond to this?

• The neurological mechanisms behind sports training.

• Fundamental neurological training exercises to supplement training programs.

• Brain-based therapies

• Some ideas of how to translate these to on field of in sport

• The vestibular system, balance, and why your squats don't translate to on field performance.

• Neuro Warm-ups or between periods of movement

You won’t be disappointed with the content.

Doctor's Contacts:

Dr. Erik Reis DC, DACNB

Dr. Kolby Condos DC, DACNB

Dr Michael Lovich, DC, DACNB, CCSP®

Co-Related Video Exercises:

• Eye Movements
• Saccadic
• Drift
• Dynavision Board
• Go-NoGo

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Benjamin Brown was referred to be a speaker on the show and with most possible interviewees I do a phone call to chat first. Ben’s passion for helping people manage their lives through nutrition bled through the conversation so I had to have him on. He will be going over some cases we created to simulate the profiles and goals of some listeners. He also goes into other nutritional advice you may not have heard on the evening news.

Case 1:

Working Mom 40 YOA, who likes to do yoga and run weekly (distance under 10 miles at a time)

Goal: Stay healthy and flexible

• Correlated testing?

• Blood work? Etc

Case 2:

35 Year old male with weekly moderate lifting session. More anaerobic.

Goal is strength as they age. Not hypertrophy.

Case 3:

50 year Year old male looking to get the body of a 25 year old again. Experiences some lack of energy. Overall in good health but has lofty goals.

BLS Nutrition Website

Ben Brown’s Bio:

I’m a health specialist who helps busy women (and men) lose their stubborn body fat for good.

I have over 13 years experience in working with clients just like you to help them put in place realistic and easy to implement nutrition, fitness and lifestyle changes so that they can finally feel at home in their body again and get their energy and vitality back.

How Do I Know How to Create Lasting Change?

If you want to hear about my credentials, here they are: I have 2 masters degrees, one in Clinical Nutrition and the other one in Exercise physiology….but that’s not what makes me so successful at getting the results I do for my clients. Don’t get me wrong…those two degrees really help me to understand the science behind the results my clients get…but as you know, it’s a lot more than that. Losing weight and keeping it off involves a lot more than science.

If you have been at this awhile you know it’s not all that easy, especially if you are juggling the responsibilities of raising kids and keeping up with a busy lifestyle (which we all are!).

I grew up in a household of women (2 younger sisters). I have watched them my whole life struggle with their weight and body image, so I bring a good dose of patience and intuition when it comes to women and their unique struggles with weight.

And I have to be honest with you, I have had my own health struggles too. I had severe stomach issues when I was in high school and the doctors put on all kinds of medications that didn’t help at all. Add to that the debilitating fatigue I experienced when I was working on my 2nd Masters Degree, had a brand new baby in the house, all while trying to run my own personal training business.

There were many times when I’d lost my self-confidence and every aspect of my life was suffering and I just kept making excuses for why I couldn’t eat better or exercise more (or at all).

But one day I decided to stop making excuses and start making a change. I learned exactly what I needed to do regain my health, my vitality, my confidence, and my abs and all while still managing my day-to-day responsibilities AND committing to my wife and 3 kids.

Professional Stats at a Glance:

• Master’s Degree in Exercise and Wellness from Arizona State University
• Master’s Degree in Human Nutrition from University of Bridgeport
• Certified Strength and Conditioning Specialist (NSCA)
• Precision Nutrition Certified
• Certified Metabolic Typing® Advisor
• Poliquin PICP Level 2
• CHEK Practitioner Level 2
• Holistic Lifestyle Coach Level 2
• CHEK Certified Golf Biomechanic
• Active Isolated Stretch Therapy (AIS)
• TPI Certified Golf Fitness Instructor Level 2
• NMT 1 (Neuromuscular Therapy)
• Functional Medicine Practitioner (Kalish Method)
• Poliquin Certified BioSignature Practitioner level 2

Quotes:

• There’s no lack of nutritional information out there… there’s so much it’s confusing
• We should experience hunger between meals so we don’t freak out
• Are you suffering from “the sacropenia” again?
• Elderly often lose the taste for animal protein, resulting in a lose muscles mass and gain body fat as we age.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I was introduced to Stephane by another guest I had on the podcast, Ben Brown. Stephane is a master at exercise programming and an extremely educated man in the fitness industry. He just opened a gym around the corner from my office in Huntington Beach CA. I asked him to share his experiences in types of training/exercise, strength training concepts, and some myths of training.

Some of the topics we go through are:

• Why is strength important
• Goal setting for general population
• Machine lifting
• Squats
• Exercise Programming and Load
• Reps/ Sets
• Will you lose your gains if you run after lifting
• Much more

Correlated Videos:

Bench Press Video: https://youtu.be/-9jhfo5ClMY

Stephane’s Bio:

Stéphane has spent the last 24 years perfecting his work. He has a strong formal academic foundation, earning a bachelor's degree in exercise science from the University of Montreal. Stéphane recently published his first book, 66 Strategies to Program Design. In his career Stéphane has personally trained professional athletes in football, baseball, and hockey. Here are some of the athletes he worked with from the NFL, MLB and NHL: Steven Jackson, James Butler and Mark Clayton (St. Louis Rams); David Freese, Chris Carpenter and Matt Holliday (St. Louis Cardinals); Dennis Wideman (Calgary Flames) and Mike Green (Washington Capitals). Stéphane's passion is program design. His program design is carefully structured with every possible component taken into consideration to ensure the trainee reaches and exceeds their goals, making his work a combination of both science and art.

Quotes:

• When you’re chronically stress, anything can stress your system… including your workout
• Cutting down on training may be a good thing for you when attempting to lose body fat
• With pro athletes, I rarely ever recommended snatches
• The problem is not the weight training exercise, it’s how you do the weight training exercise
• Programming is important but at the end of the day, if you’re a coach you need to coach.

Reach Stephane:

Facebook: https://www.facebook.com/KILOstrengthsociety/

Youtube: https://www.youtube.com/kilostrengthsociety

Instagram: https://www.instagram.com/kilostrengthsociety/

Website: http://www.kilostrengthsociety.com

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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If you’re like most people, you encounter frequent, daily stressors. You’re not alone. Did you ever think about taking a physical chill pill rather than numbing your mind/ body? People numb themselves to de-stress, to get away from their thoughts.

Some examples of common de-stressing habits:

• Watching TV
• Beer/ wine
• Drugs

Kori Strobl (Her Website) explains how she uses her style of yoga to assist with de-stressing. The intention of this podcast was to be a resource to the general public about why they should try yoga, if at all, but the podcast turned into so much more.

If you’re a clinician and people ask you if they should try yoga, suggest they hear this podcast. Yoga comes in many different forms and the public should be informed of what type is right for them.

Some of the questions she answered are:

• Group classes vs. one on one why?
• How can yoga improve health/ wellness?
• What are the different types of yoga?
• How does one choose?
• The root origin of yoga… meditation and then positions

Kori Strobl Bio: Kori combines the physical postures of yoga (asana) with yoga philosophy and spiritual psychology to create a unique and healing experience for her students. This process is a deeply personal journey toward self-knowledge, self-love, and inner peace. Kori’s teaching is inspired by her connection with her Higher Power, whom she refers to as God. As such, her classes, workshops and private sessions are creative, unique and offered humbly with a sense of reverence and humor.

Kori Strobl has been a compassionate, loving, and thoughtful teacher for the many students and clients she has worked with over the years. Using her own experiences of overcoming years of depression and healing from what was diagnosed as a “life-long” chronic pain disorder, Kori has inspired others to tap into their own courage and embark on a journey toward self-awareness and healing. Through yoga postures, breath work, guided meditation and direct and insightful dialogue and exercises, Kori encourages her clients to be honest and loving as they discover what has been holding them back in owning and expressing their unique brilliance and heart-centered passion.

Come see her in Huntington Beach, just 3 blocks from the pier at HB Yoga Collective.

Quotes:

“We are dictated by the speed of our minds”

“We are constantly chattering our minds”

“At the beginning of every class I ask people to remember why they’re there”

“RE: Purpose - What if me just being me was enough”

“The goal/ intention you set turns you into a particular direction… whether the goal gets accomplished or not doesn’t matter… the navigation happens in the moment”

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Trying to lose weight but that New Year’s Resolution just isn’t happening?

Jennifer Zerling is on the mic today to share some less known facts about losing weight. Weight loss occurs more rapidly if we can jumpstart our metabolism and high intensity training is the tool for the job. HIITs is the acronym. HIITs can be categorized as a near maximum bout of effort in a small time frame (ie 30 seconds). The break can be short or long, so basically it is undefined, unlike TABATA which has a set work/rest period.

Jennifer, aka “JZ,” was able to be part of a study in middle schoolers and found a significant change in body composition when subjected to intermittent high intensity training. We talk all about it! As you’ll be able to tell we have a lot of fun on this call.

JZ’s Bio: Jenn Zerling, MS, CPT, known as JZ, has been an athlete her whole life and a fitness and age management expert for over 15 years. She holds a Masters degree in Kinesiology, a Corrective Exercise Specialist credential, a Running certification, yoga 200+ hour certification and many other national certifications.

Her Mission: To Help America And The World Break The Chains Of Obesity And Age Well.

How is she going to do this? One person at a time, one goal at a time. She holds multiple positions in her field which allow her to meet open minded individuals who are thirsty to evolve. From top world executives, Hollywood producers, athletes, doctors, lawyers, students to you name it. JZ thrives off of helping any individual who is open and ready to make it happen and learn how to optimize their lives. Her “be-who-you-are” philosophy is what sets her apart from people in her industry.

Website: https://www.jzfitness.com/

Her Book: Breaking the Chains of Obesity: 107 Tools http://amzn.to/2zezMjD

Quotes:

• “You may not have 30 mins but TABATA is only 4 mins…”
• “We are built to move in all planes of motion and we gotta move the body way it was built”
• “Some people don’t want to get started with weight loss because of the high number (of mins in a workout)”
• “Everyone comes to the table with a different level of fitness”
• “Even 65% heart rate efforts will be productive for deconditioned people… it’s a start”

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I was introduced to Jesse Macedo through a mutual friend. We’ve met in passing at Holiday Parties, Birthdays and Dinner… I’ve always enjoyed BSing with him about movement so I thought I’d have him on the podcast.

I found over the course of our BSing that he really knows his shit! I asked him to assist me in educating the public about painless squatting during knee month and he jumped at the chance.

• Squatting without shoes
• Rooting
• Use of Kettlebells
• Debunking common squatting myths

All of these topics and more are addressed during this podcast session. It’s a fun one… you won’t be disappointed! The video version is on Youtube… subscribe to the channel to get access.

Jesse Macedo Bio: Experienced Personal Trainer with a demonstrated history of working in the health wellness and fitness industry. Skilled in Fitness Training, Corrective Exercise, Weight Training, Exercise Prescription, and Kettlebells. Strong community and social services professional with a Bachelor of Science (B.S.) focused in Kinesiology and Exercise Science from California State University-Fullerton. He currently works as a Coach at Equinox but he has big plans to become a podium speaker to educate other coaches.

Email:

jmacedopt@gmail.com

IG: @strengthcoachmacedo

Quotes:

1. Any shoe these days have a heel lift and a smaller front. That automatically puts (the ankles) into plantar flexion.
2. Hey why don’t you tell me what happened on rep 6,7, & 8... That gives them a moment to pause and think about what they just did (good or bad rep).
3. If you’re inundated with texts, emails or you’re thinking about work then that 90% 1RM becomes dangerous. Pay attention to the moment.
4. {to a random gym goer} I see you’re doing goblet squats. I love kettlebells bro… All I want you to do, is try that one without your shoes on man… and see how it feels.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/76

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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In this podcast session we are going into how to test athletes for prevention of lower extremity injuries with over 80% certainty. Insane right?! Dr. Kolby Condos is going to talk about testing, movements and correction protocols with biofeedback.

What is biofeedback? Funny, it seems to be a rather undefined term as you’ll hear on the interview but this isn’t a bad thing. Many clinics are doing this already without even knowing it.

Studies:

Real-time optimized biofeedback utilizing sport techniques (ROBUST): a study protocol for a randomized controlled trial

Star Excursion Balance Test Anterior Asymmetry is Associated with Injury Status in Division I Collegiate Athletes

Some other topics we hit:

• STARs Excursion Test
• The Cerebellum
• Non-traumatic ACL Injuries
• Complex Regional Pain Syndrome
• Mudding
• Steaks

Dr. Kolby Condos grew up in Lyman, WY and attended the University of Wyoming before deciding to become a Chiropractor. He then moved to Bloomington, MN and graduated with his bachelors in Biology and his Doctorate of Chiropractic from Northwestern Health Science University. Dr. Kolby is also a board certified Functional Neurologist, and received his education through the Carrick Institute and the International Association of Functional Neurology and Rehabilitation. He is also well versed in functional medicine and continues to pursuit higher education in metabolic conditions that may affect patients.

During his spare time, Dr. Kolby enjoys fishing and being on the lake during the summer and winter months. He also enjoys traveling back to his home state of Wyoming to spend time with his family, working on the family ranch, and hunting and fishing in the mountains. He is very excited to bring a new healthcare model to a highly under-served region of Minnesota.

Reach him:

Website

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/podcast/

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Many of you have spent tons of time with physio bands if you’ve had a knee injury. In this podcast session, I speaking with Dr. Scott Dunaway, who is all about the band... but also getting beyond it.

Rehab exercises, as all exercises, have progression and regressions. Bands are great when they’re needed but your rehab should go well beyond the band.

• Ground contact/ transfer of force
• Rooting
• Simulation of the hip and ankle
• eHealth
• Coconut Oil Issues

These are just a few of the topics we hit.

Dr. Scott Dunaway is a chiropractor and owner of ChiroStrength in Clarksville and Nashville Tn. He graduated from Southeast Missouri State University where he majored in Biology and minored in Chemistry and Entrepreneurship. After this, he received his Doctor of Chiropractic degree is from Logan College of Chiropractic.

Dr. Dunaway is full body certified in Active Release Technique, which brings most of the treatment focus around the soft tissues themselves and not just the joints. After 3 years in a more traditional chiropractic practice, he shifted his focus toward the concept of Movement as Medicine, specializing in sport rehab and educating clients on the importance of Better Movement quality.

This focus in the clinic has shifted to embracing the E-health model as clinician, consultant and educator under the Chirostrength brand though e-books, e-courses, and various social media outlets.

Videos Correlated:

• Rooting during a squat
• Hip Internal Rotation Variations
• Here is actually a great way to use a band in the context of hip activation: banded Standing Clamshell

Reach him:

Website

Email DrDunaway@ChiroStrength.com

Instagram: @chirostrength

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/74

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

I’ve had my fair share of injuries, trauma and non-traumatic based. I’ve had what most would call IT Band Pain, Lateral Meniscus tear, Compression Fracture of the lateral tibial plateau. I’ve been frustrated just like you, my knee injuries limited my baseball, lifting and running.

Some treatments I used are:

• Physical Therapy
• Synvisc Injection
• Cortisone Injection
• Rest
• Ice
• H-Wave
• Active Release
• Rocktape

And much much more.

I had some ups and downs but what I found the hardest part of the injury to control was the swelling. The swelling was enough to make me feel like I had a ziplock bag in my knee. I thought about it as I walked, squatted and fell asleep. How did I get over these knee woes? Listen to the podcast and you’ll see...

Quotes:

“ Knee injuries, unless from trauma, are not found in isolation.”

“It felt like an ice pick stabbing my knee..”

“I think stiffness around around the knee was helpful to stabilize the knee.”

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I was going to do this session about rehab of hamstring conditions but I received an email from a exercise science student whom asked that I speak about the things I wish I had learned in school or things that I learned in school that changed when I started to see patients.

I went with the 9 things I wish I knew about Sports Medicine while in school.

You can find the checklist here: https://www.p2sportscare.com/checklists/#72

The list is under the button “School Recap”

I wanted to invite everyone to assist me in better communication as I prepare some courses. I’ve done some in the past that have failed. I believe we all should know the general testing, algorithm and rehab series with common injuries… which is why the #1 thing I wish I knew is school was “Proximal Stabilization for Distal Mobility”

If you’d like to be part of the course building process please visit this url: https://www.p2sportscare.com/courses/

Sebastian’s Youtube Channel for hamstring videos.

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/72

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Brenan Ghassemieh was introduced to me by a good friend, Dr. Cody Dimak (Session 31), as the perfect guy to speak about training responsibility around injuries. Since we’ve been focusing on hamstring injuries, we kept that as a central focus BUT it’s important to realize the body works as ONE UNIT and we can’t separate regions in training and rehab. You’ll hear this concept of centrality throughout the entire podcast.

A few major points/ concepts we come back to are:

• Hamstring tightness vs the “feeling of tightness”
• Exercises to train the hamstring that are safe
• If you’re feeling a hamstring “grab” during exercises then it’s not normal
• Training of the hamstring centers around posture, compound lifts and eccentrics
• Hamstring tightness is not always bad
• Assessment of an individual starts with observation!

Videos Correlated:

Everything can be found in this single video

Assessments movements to watch:

• SRDL
• Goblet Squat
• Lateral Squat
• Lateral Wedge

Warm-ups or Movement Prep:

• Lateral Band Crab Walks
• Lateral Squat (just record once)
• Rotational Squat
• Side Bridge
• Pallof Press
• Anti-Cops
• Rotational Chops
• Curtsy Lunges
• Transverse Lunges

If you’re a clinician this is the perfect podcast session to share with that patient who’s been asking questions about what they can/can’t do in the gym with a hamstring strain.

If you’re a patient/athlete you need to be examined first and properly diagnosed with the CORRECT condition before you rehab. Movement is everything and often times you need to be cued properly by a professional.

Contact Brenan

IG: @brenan_ghassemieh

Email: brenan.ghassemieh@gmail.com

Sebastian’s Youtube Channel for hamstring videos.

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/71

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Funny… I reached out to Nate since he has such great Youtube videos for runners but after emailing back and forth for a bit I realized we met 7 years ago at an Ironman 70.3 where I treated his hamstring. What a small world!

He has a great story about how he dealt with his hamstring injury and how he came to use those same methods to assist runners have better running experience.

Nate Helming founded The Run Experience with the goal of reaching a broader audience of runners and outdoor enthusiasts who want to be able to run and enjoy the outdoors and remain injury-free. He has helped athletes finish their first races, conquer new distances, overcome pre-existing injuries, set new PRs, reach the podium, and qualify for national and world level events.

Nate Helming is based in San Francisco and in addition to coaching runners and triathletes of all levels, he trains Olympic level cyclists, professional triathletes, elite mountain bikers, and national-level ultra runners on strength and mobility. Nate has traveled around the world to speak about better strength training for endurance athletes, and regularly publishes videos and articles on how runners can do it better! You can follow him on Instagram and Twitter and visit him in person at San Francisco Crossfit for one of his classes or one-on-one sessions.

Video References:

Hill Running (up)

Downhill Running

Push up Form

Find him here!

Facebook: https://www.facebook.com/therunexperience

Twitter: @TREtraining

IG: @therunexperience

Youtube: The Run Experience

Sebastian’s Youtube Channel for hamstring videos.

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Show Notes: https://www.p2sportscare.com/70

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

In this session we are going into some personal accounts of hamstring strains. In school, clinicians seem to get the textbook presentations… then they get out into the real world of healthcare and see all of the uniqueness of people and situations. People are unique… this is why case studies are great.

The patient’s I’m interviewing are not people I have confirmed have a hamstring injury but I did ask my network of people to find a “hamstring strain” for the interviews.

Do we need to know if they are truly hamstring strains or not? No, the takeaway from this session will be that this is what people experience when they “feel they have a hamstring strain.”

Other possible diagnosis for hamstring region pain are:

• Lumbar Radiculitis
• Referred Muscular Pain
• Sacroiliac joint Dysfunction
• Inflammatory/metabolic causes

Amongst a bunch of other things...

Always go see your sports doctor for a proper examination and treatment plan. Book an appt with Dr. Sebastian today!

Sebastian’s Youtube Channel for hamstring videos.

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/podcast/

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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SHOW NOTES

In this podcast I’ll go over my personal experience with a hamstring tear to kick off hamstring month. I was devastated but have completely recovered. I’ll reveal all of my secrets:

• The story of how the hamstring tore
• The recovery period of the hamstring tear
• How I rehab a hamstring tear
• How to grade a hamstring tear
• How to return to play from a hamstring tear

If you haven't seen yet, I'm doing a Youtube video a day for 2018 just for all of you to get extra information from the podcast. This month is all on hamstrings.

Sebastian’s Youtube Channel for hamstring videos.

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Back pain isn’t the death sentence you think it is. Majority of people can get better with a little understanding and dedication.

Dr. Stuart McGill PhD is a spine biomechanist at the University of Waterloo. Over the years, he has conducted numerous lab experiments on the human spine to figure out how much load it can take, what motions cause it to become injured and more. He’s the author of some awesome books, such as Back Mechanic: The Secrets to a Healthy Spine your Doctor isn’t Telling You, which was written specifically for chronic low back patients to better understand and resolve their condition.

Dr Stuart McGill’s Bio: Dr. McGill is a professor emeritus, University of Waterloo, where he was a professor for 32 years. His laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance injury resilience and performance. This produced over 240 peer-reviewed scientific journal papers, many international awards, and has mentored over 40 graduate students during this scientific journey.

I’m honored to have him on this podcast session. Our goal today is to breakdown the common questions patients have about back pain. If you’re a healthcare provider you’ll know what questions I’m talking about:

• Should I stretch my back?
• Is my pain from a disc herniation?
• How can I overcome a weak back?
• Why does it hurt when I sit?

These are just a few of the topics. Basically this podcast was designed to fit the best spinal hygiene information within an hour and 15 min block. If you’re a healthcare provider, share this with your patients. If you’re a patient, share this with your doctor or your spouse with back pain.

Get the books today!
– Gift of Injury PERFORMANCE ENHANCEMENT
– Back Mechanic FIX YOUR BACK PAIN

Sebastian’s Youtube Channel

You can access the show notes at https://www.p2sportscare.com/podcast/

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

Here's the start of our show notes. More can be found at P2sportsCare.com

• [Dr. Sebastian Gonzales] So, first off is all low back pain created equal?

• [Dr. Stuart McGill]You're starting with the big philosophical questions first, well I'm going to give you probably a big answer on this, with maybe three levels, some logic, some examples. Let me reverse that a tiny bit and say well have you ever heard of non-specific head pain or leg pain, is leg pain created equal, I mean we don't even put up with such a notion, it could be torn knee ligaments, vascular complaint, a cut or whatever, so this notion of back pain, it is so non-homogeneous, and what I mean by that is one person might have back pain because they've got a disc bulge, the next person might have it for an entirely different reason, so starting out with that logic and setpoint, all back pain has a cause, and if we can obtain a specific and precise diagnosis of the pain mechanism, then we can address it appropriately, so is it created equal, right off the top three contrasting examples of back pain come to mind, think of a person who is in their mid-20s, 30s, 40s, say they work sitting at a computer eight hours a day, sitting at the computer for 20 minutes gives them back pain, and yet they can stand up and go for a three or four mile walk and that would be therapeutic, now let's take the next person who is newly retired, and they have more of a stenosis or arthritic mechanism to their back pain, and interestingly enough the precise opposite occurs, walking starts to cause back pain, and sitting down is relieving, and then I can give a third example, let's take a young athletic team, you can take a football team or a baseball team, and when you study the back pain patterns you will see that they form cluster groups, for example one team might have four stress fractures on their roster, in their back, and those stressed fractures were not caused by baseball, it was caused by the strength and conditioning coach, who was getting them to do full range of motion loaded rotations, and eventually caused a spondylitic fracture, and maybe full-blown spondylolisthesis, so each one of those would have a different time course, a different symptom pattern, and really a very different strategy to address them, and as you know in my books, I give many more examples, but there is an example, one is a programming flaw, one is the person who sits and works at a computer for eight hours, and then goes to gym for one hour at night, and basically does a bodybuilding program, and wonder why they still have pain, had they reassessed the programming to really try and create an antidote for the common stresses of sitting all day, that would be a very different approach than the older adult. So if I could just leave that notion and finish of the answer on a more philosophical level, because I've already talked about the importance of obtaining a precise, diagnosis of the pain mechanism, you know that there is no provision in the current medical system to get a thorough assessment of your back, if the patient is lucky they wait for a while and get a 15 or 20 minute assessment of their back pain, now your practice is probably different than that, I set aside three hours when I see a patient, and we do provocative testing, to really isolate precisely the specific motions postures and loads that trigger their pain, all the time I'm assessing their learning style, so I know how to coach and get what I need from the patient, I let them talk freely and they tell me about the various impediments in their life that have prevented previous attempts to reduce their back pain sensitivity, from working. Et cetera, et cetera. So that is certainly, a huge impediment in the medical system, but what that produces is many clinicians who really haven't been trained in the nuances and mechanisms of this broad spectrum of back pain, they will do some sort of non-specific treatment, to non-specific back pain, and they tell the patient there can't be anything wrong with my therapy, therefore the pain must be in your head. And the patients I get, who failed different approaches, many have been told that the pain is in their head, and this is just a pure default of incompetent clinicians, I've had people, who were on the brink of suicide, they are very solid citizens, some doctor has told them that pain is in their head, when they know it's in their back, and they can change the pain by doing different activities, or avoiding some activities, and it drives them to the brink of some of them considering suicide, so there would be a very iatragenic cause to pain with secondary issues as well, so there is a huge answer to a very huge question, I hope I didn't get too far off topic, but I really wanted to begin with addressing this idea of just generic back pain, there is no such thing, it's all specific and it needs to be sub classified and treated with precision and specificity. - [Dr. Sebastian Gonzales] Okay, you definitely didn't throw me off topic there, there are a couple of things we'll revisit a little bit there, so what I'm hearing is that first off, the majority of back pain has a logical reason, it's mechanical, and it's not in their head, is that what I'm hearing first?

• [Dr. Stuart McGill] Well it does go into their head, when they have been told it's in their head, and it drives them crazy, so that's a little bit off at it depends answer, but generally speaking when their pain mechanisms are recognized, and they address them mechanically, the psychological sub issues can be resolved, but if all you do is treat the psychological through cognitive behavioral approaches et cetera, chances are that pain is going to come back to revisit them.

• [Dr. Sebastian Gonzales] Okay, you said there is three kind of major categories, I guess we can differentiate back pain into, there was the young disc-based person, there was the older arthritic or stenosis, and then there was the special population athletic there in the middle, so each of them I'm guessing, they have different symptom patterns, within each collective group, let's just start with A disk young kid, are all these people going to be the same, or order different subsets in their how they feel and how they respond and so on?

• [Dr. Stuart McGill] Well I teach a master level course in assessment, and the theme is we get right down to a subject category N equals one, and what that means is there are no two back pain mechanisms that are exactly the same, so if we keep slicing it down, what is the magic dose to wind down the pain sensitivity, what is the precise exercise, the order, the dose et cetera, to build that foundation for a pain-free movement, it's going to be slightly different, so you could have two people with exactly the same category, but they are in different positions in the program progression, one might be more advanced, so their program, you don't just give a person a set of exercises and say go away, there you are, you will start by establishing movement patterns, that avoid their pain mechanism and wind it down, and then you might add some hip mobilizing patterns, and then you might add some spine stabilizing patterns, and then if they eventually want to play tennis, you're going to have to add some footwork, but anyway you get the idea, when we're dealing with the person in the thorough assessment, will slice it right down, so they are a category of back pain of one, themselves.

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I recently contacted the National Strength and Conditioning Association (NSCA) region director asking for an interview referral for the best person on this topic… her answer was Dr. Seth Myers.

I thought it was funny he was the top suggestion because he is also a chiropractor. I thought I was going to be given the contact of someone who only does coaching.

Dr. Myers didn’t disappoint. Trained under the ideals of Dr. Stuart McGill PhD, he gave some great pointers on how we can address and prevent lower back pain while squatting, deadlifting, snatching and more.

Here’s some topics we hit:

• Assessment

• Direction of tolerance or increase symptoms and what it means

• Disc and type of injuries

• Outcome Measures other than pain

• Butt Winking (Spinal Flexion)

• Intra-abdominal pressure

• Core work and why

• How to return to lifting

• Fear avoidance

Dr. Seth Myer’s Bio:

“My name is Seth Myers and I am a Sports Chiropractor practicing at JointFit Chiropractic and Sports Medicine Center in Manhattan, KS. I practice with an emphasis in evidence-based medicine and focus on active care. The treatment I provide is focused on empowering the patient and helping them navigate through musculoskeletal issues that are slowing them down in life. I have a masters degree in sports medicine and a handful of other certifications in strength and conditioning (CSCS and USAW to name a few).

I have a love for sports, played football for 4 years in college and currently spend most of my spare time doing CrossFit and Olympic style weightlifting. I try to bring the knowledge and experience I have from years of lifting and working out with me in the clinic when treating patients and finding the best path for them on their road to a better lifestyle.”

Contact him at sethmyersdc@gmail.com

Website: https://sethmyersdc.wordpress.com

Videos:

Squat video: https://www.youtube.com/watch?v=PkQb2LJtLgo&t=175s (low res)

http://www.backfitpro.com/documents/Spine-flexion-myths-truths-and-issues.pdf

Pigs https://www.ncbi.nlm.nih.gov/pubmed/11114441

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/podcast/

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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I know it sounds boring but it won’t be.

If you have back pain you must listen to this podcast at least twice. Think of it as a crash course in human anatomy and biomechanics.

Why should you want to know about the anatomy when all you want is the pain to go away?

Because to gain control of your condition, you need to understand the reason it’s occurring. A strong majority of people develop back pain because of their lifestyle. If we change our habits then we change our back pain. Simple (in most cases).

You may be thinking, “I have a disc herniation that’s causing my pain.”

That could be true but much of the time the disc herniation was there well before your back pain presented itself… and if you find times throughout the week when you’re pain-free then your back pain can be improved! Don’t blame the disc, blame the pain triggers… empower yourself and fight for a pain-free life.

This podcast will give you the necessary tools you’ll need to understand the next two podcast sessions that will be nothing short of amazing! I promise!

Here's the correlated GUIDE TO BACK PAIN. Enjoy.

We are going to finish the year strong at Performance Place!

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

You can access the show notes at https://www.p2sportscare.com/podcast/

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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In this podcast session, I wanted to share my personal story about low back pain. I developed lower back pain when I was playing high school baseball at the age of 15. It was not overuse related… it was traumatic. The reason I say this is because majority of people’s low back pain seems to come out of thin air. Mine was a definite event.

The injury put me out of my sport for 8 months, during which I saw a Physical Therapist for 3-4 months, a Massage Therapist, a Chiropractor, an MD, an Orthopedic Surgeon and lastly a Chiropractor specializing in Active Release Technique and Exercise Science. Dr. Ron Higura’s office in Orange, CA was my last stop and my reason for working with people today.

In this podcast I go over the follow:

• My Injury Mindset
• My Rehab
• My Treatments
• My Recovery
• My Strength Training
• My Mindset today

My recover was a process. It took a lot of hard work. I have been without back pain for the last 20 years.

Sebastian’s Youtube Channel

Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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After receiving my copy of the Gift of Injury, the story of Brian Carroll’s return to powerlifting after a horrific back injury, I asked the two authors to be on the podcast. Brian Carroll and Dr. Stuart McGill blend the worlds of science and powerlifting together perfectly… the moral of the story is that if Brian can feel better and win again then many other people/ weekend warriors/ athletes can overcome their back pain.

Here’s Brian’s bio:

Brian Carroll: Brian is a world class powerlifter with over a decade of elite class lifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones that most experts said he would never recover from, he has returned to the pinnacle of world class lifting (while 100% pain and symptom free). He is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching

Brian flew to Dr. McGill’s lab in Canada for a full assessment and develop a plan of attack. His goal was to be at the top of his game again… better than before his injury.

Dr. Stuart McGill was the right guy to see. Here’s his bio:

Dr Stuart McGill’s Bio: Dr. McGill is a professor emeritus, University of Waterloo, where he was a professor for 32 years. His laboratory and experimental research clinic investigated issues related to the causal mechanisms of back pain, how to rehabilitate back-pained people and enhance injury resilience and performance. This produced over 240 peer-reviewed scientific journal papers, many international awards, and has mentored over 40 graduate students during this scientific journey.

The Gift of Injury was born of their experiences/relationship together. It’s an excellent book packed with examples of loading programs, building tension, and the guy wire system all in an effort to allow Brian’s spine to heal before his push to be at the top of powerlifting again.

After Brian’s recovery he was able to he lifted a 2615lbs total at the 2017 Arnold Sports Festival, claiming the 242lbs class open and overall titles for the 3rd time.

Get the book today!

• www.powerrackstrength.com/

• http://www.backfitpro.com/

Social Medias:

@backfitpro

@briancarroll81

Sebastian’s Youtube Channel

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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• Have pain you don’t consider an injury but it lingers?
• Are you strong but constantly experience joint pain?
• Is your squatting form solid but your back still hurts?

This is the podcast for you. Honestly this could be the most ground breaking concept you’ve ever hear as an athlete, lifter, runner or even health care clinician. I met Dr. Richard Ulm DC in Long Beach this year at the Perform Better Summit, where he was speaking about the concept of Functional Capacity, Functional Gap and Compensation Patterns.

The concepts he talks about in this podcast are derived from Vladimir Janda’s Lower Cross Syndrome and furthered by the work from Pavel Kolar. Dr. Ulm takes the concepts of both and translates them to high performance movements and the compound movements we use in the gym every day.

• Squats
• Deadlifts
• Jumps
• Etc

Bodybuilding.com article (In the editing process to be published)

Correlated Videos:

• Loading the Foot https://www.youtube.com/watch?v=JIfG9ihWZ3Q
• Shutting of the ECSS https://www.youtube.com/watch?v=_LShz2R33hA

Correlated Article:

Part1: http://docs.wixstatic.com/ugd/947213_72e4d390aa64402793a237282ba5dc8d.pdf

Part 2: http://docs.wixstatic.com/ugd/947213_f9b2e52856a544e5be5f4e9990baadc2.pdf

Part 3: http://docs.wixstatic.com/ugd/947213_b2641bd5407041ceabead30ba46fa7d7.pdf

Website

http://www.athlete-enhancement.com/

FB: https://www.facebook.com/drrichardulm/

IG: @drrichardulm

Sebastian’s Youtube Channel

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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• Why is being strong important?
• Why do we need “Anaconda Strength?”
• Why should you put down your morning latte and listen to this at the gym?

Dan John, a world renown strength coach and public speaker, goes over these points as my guest today. I first heard Dan speak over 8 years ago at a RKC Kettlebell certification. Simply put, he makes complicated exercise/ movements simple. We spent 2 days learning the Kettlebell Swing, Goblet Squats, the Plank, the Birddog and Turkish Get-up… I was doing them all wrong prior to going.

Learning the Birddog was like no other… have you ever done a Birddog that made you sweat? I hadn’t… that’s because I wasn’t creating enough tension.

Knowing when to turn tension on and off is important for strength, injury prevention and being able to relax. Dan goes into this concept as well as physical attributes needed to be a healthy, functioning weekend warrior.

The Quadrants - For Physical Goal Setting

https://www.otpbooks.com/dan-johns-four-quadrants-infographic/

Tension Tips:

• Push-Position Plank (PUP)
• Gluteal Bridge (Picture, video) - squeeze the but cheaks, pull the arms, or abduction
• Goblet Squat (Moving Planks)
• Suitcase Carry (Moving Planks)
• Shake it off & Smile

Tips for Strength Training

• Tension before Load

Goals:

• Women
• • 3 Pull-ups, 3 Dips, 5 x 135# BS or DL
  • High School 275# Deadlift

The Dan John Book Bundle https://www.otpbooks.com/product/dan-john-intervention-can-you-go-bundle/

Contact Dan at his website

Articles Easy Strength

Sebastian’s Youtube Channel

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Did you know there’s no pitch count restrictions in youth softball?

Baseball has implemented one to protect our youth, so why not softball?

If our competitive softball players are going to play so much we should take the necessary steps in the off-season to get them healthy again.

Nancy Newell dropped a knowledge bomb on us today. This podcast is a must listen for competitive softball players, softball parents, coaches and strength coaches. She gives a ton of great information on performance and prevention of shoulder pain.

Here are just some of the topics:

• Owning the sagittal plane
• Put the softball down
• Get better sleep

I wanted her to go more in-depth about an article she wrote about the top 10 offseason priorities for softball players. You can find her article here.

Here’s a few videos we covered:

High Tension Deadbug

Standing 1-arm Cable Row

Push-Up

Half-Kneeling 90/90 ER Holds

DB Goblet Squat

Anterior Humeral Glide

You can reach Nancy through her website. http://nancynewell.com/ She has some awesome blog posts with tips and exercises.

Sebastian’s Youtube Channel

Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

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Numbness and tingling of the hand, arm, and forearm is an extremely common “injury” for both athletes and non-athletes. I figured we needed to do a podcast session on the upper extremity exclusively and Dr. Fontaine was my go-to-guy.

The causes of numbness to the hand range from a pinched nerve in the neck, to Carpal Tunnel Syndrome, to a peripheral neuropathy and much more… each condition is treated slightly different… it all starts with proper diagnosis.

Dr. Matt Fontaine walks us through some reasons for paresthesia or loss of sensation into the upper extremity and some common questions. Some topics we cover are:

• Double Crush Syndrome

• The meaning of Negative Nerve Conduction Tests

• How much a nerve should slide
• • Ulnar Nerve https://www.ncbi.nlm.nih.gov/pubmed/11466640
  • Radial Nerve https://www.ncbi.nlm.nih.gov/pubmed/16182056
• Logic of how to find the location of the trapped nerve
• Treatment options
• What’s the longest you should wait for the “wait and see” approach

Dr. Matt is extremely knowledgeable and successful in treatment of conditions creating loss of sensation. If you live around the Northern Virginia area, here’s his contact info!

Website: http://potomacphysicalmedicine.com/

Podcast: coming soon

Facebook: https://www.facebook.com/potomacphysicalmedicine/

Twitter: @potomacphysmed

Youtube: PotomacPhysicalMedicine https://www.youtube.com/channel/UCoYlbuZzzok2YtmU5HTJ9UA

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Tim was featured on Session 37 where he went into some really cool tips for engaging the deep core muscles using a balloon breathing technique. Back by popular demand, I interviewed Tim on the fly again about Pilates.

What is Pilates?

How is Pilates different than Yoga?

Does Pilates burn a ton of calories?

Differences of Pilates floor work vs machines?

Why you shouldn’t do selfies, and what is #grind…. enjoy.

This was a fun one… he really started to twist the knife on if I look like Paul Rudd or not. You can find out picture references here. 

Reach Tim on his website timfleisher.com or email him at tim.fleisher@gmail.com.

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In this session I’ve picked the best questions from the last few weeks and spent 10 minutes or so answering each.

Case 1: Hip Pain with Cycling

“Hi Doc, I've been doing insanity 4 days a week for over a year plus road cycling, a bit of running and swimming without any injuries thank God. Now it's been 3 weeks I haven't done any sports.. and I planned to start again on next Monday.. but this kind of hip pain (Rectus Femoris Origin Strain) just came to me today.. I didn't hit anything nor anybody hit me.. it just came to me all of a sudden. What causes this? Many thanks in advanced.. Cheers!”

Case 2: Ankle Impingement

“8 months ago i had a bad ankle sprain which lead to persistent ankle anterolateral impingement which results in slight overpronation and slight valgus heel and hence wrong gait also impair any weight bearing activities...The problem is persistent and no improvement with normal physical therapy exercises. I'm about to go for a surgery of ankle arthroscopy but i want to ask you if you have any new techniques that may release such ankle impingement which is located in a very difficult location inside the ankle joint..This may help me to avoid the surgery. Many thanks for your help”

Case 3: Leg Numbness

“Is there any natural way to treat numbness from nerve damage that cause pain within the back of the leg running down to foot ankle causing numbness in bottom of foot and toes is there a home natural way of healing back problem that nerve”

Case 4: Baseball player with Elbow Pain

“I'm a baseball player and I've had this issue since my sophomore year of highschool, it started in the summer when i thought i had tendinitis. I'm now a senior in college and still have this problem. Usually the pain is unbearable and won't go away when i start throwing after not doing so for a few days to a week. Once the season is back into a swing and I'm throwing on a consistent basis it begins to reside, as long as I don't overuse it. I've learned to deal with the pain and to limit my throwing due to never finding a solution. I'm going to give this a try and hope for the best.”

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Sitting will be the death of us. We often times sit for 8-10 hours at work, sit in our car to drive home, and sit to eat dinner. In this day and age, sitting is what most people do throughout their days. In this podcast session, I speak with an ergonomic specialist, Dr. Kevin Christie. He gives some awesome tips on how to sit better and what else we can do to decrease the effects sitting has on our body.

Dr. Christie’s podcast “The Modern Desk Jockey” https://itunes.apple.com/us/podcast/the-modern-desk-jockey/id1139780808?mt=2 targets how we can improve our work life through better ergonomics, posture, mini-breaks and more. In this session, I dig deeper into some tips for your work station at your job and at your house... but this information just scratches the surface of what you will learn from his podcast series.

At the very end, he drops some business tips for fellow chiropractors and healthcare providers looking to build their practice.

You can reach Dr. Christie at his practice http://www.healthfitchiro.com/ or at his corporate wellness operation.http://www.healthfitcorpwell.com/

His Facebook Page https://www.facebook.com/HealthFitCorpWell/

Instagram @drchristie_bocachiro

Get his Microbreaks, Ergonomic and Body Awareness cards via email: Kevin@ModernDeskJockey.com

His Chiropractic Marketing Facebook Group https://www.facebook.com/groups/modernchiromarketing/

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In this session I have my first live caller! I have known this person for a long time so I was very blunt about the suggestions. Too bad I can’t do this with everyone the first time.

He's been suffering from an ankle injury for the past few weeks but can also recall also injuring it in high school (hint possible unaddressed old injury). He also had a past hamstring injury on the same side.

The questioning process may seem random in the beginning but this is the history taking process of an exam. Granted I am not looking at him in person but we do get some insight to his corrections through conversation.

Highlights:

He stretches way too much in comparison to his resistance training, rehab and movement drills

Suggestions:

• Work on trunk stabilization
• Warm up better
• Work on acceleration and change of direction drills during the week
• Add more rehab (local and global stabilization) to his weekly plan
• Understand the connection between the ankle and the torso/ pelvis more
• Act like an athlete not a weekend warrior

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This is a solo podcast today on a few questions I have been asked my opinion on over the last few weeks. It should be fun!

1. Why can’t we get grandma to exercise? Age related corrections or suggestions for rehab and exercise.
2. Strength and Conditioning guidelines for youth athletes. How much is too much? The ACSM stance
3. What is an injury vs. pain?
4. How long should a warm up take and what should it entail?

From a Sports Medicine point-of-view, warming up will take as long as it needs to. There is not set time, but a well designed warm up should take around 15-45 minutes. Warming up before lifting should address the following:

• Getting the blood moving
• Preparation of movement
• Stabilization of the feet, knees, back, and shoulder girdle
• Mobilization of the ankles, hips, thoracic spine, glenohumeral joints and the neck

Access the show notes.

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Dr. Justin Dean was nice enough to take time out of his busy work schedule from many time zones away to educate us about running injuries, specifically a foot condition called Plantar Fasciitis.

It’s important to note that we both used the term “Plantar Fasciitis” loosely in this interview because the term is so loosely used in the the runner world. The term actually means irritation to the structure called the plantar fascia, but most people use it to describe “foot pain.”

Dr. Dean has been working with high level runners in China for about a year now and has more continuing education than most MDs, PTs, DCs and ATCs. Last year he mentioned he traveled to more than 30 continuing education seminars… most of us do 4 at the most in a year.

Listen to this podcast session and learn about a few actionable things you can test and try if you’re experiencing foot pain from running. Sorry about the Skype lag we had on this one… China IPs were tricky.

Dr. Justin Dean's Website:

https://drjustindean.com/

Instagram: @drjustindean

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Have you ever wondered if you are eating enough protein? How much should you take to lose weight? How about if you are running a marathon? If you are trying to just stay alive? That’s right… if you don’t eat enough protein you will die. But how much is enough?

Andrea Marincovich, a Registered Dietitian, is my guest on the show this week. She will go over all of the numbers and calculations related to having the right about of protein for your lifestyle.

Some calculations:

Body weight (lbs) / 2.2 x (grams of protein) = daily grams of protein needed

Correlated Video: https://youtu.be/zENRhO26xCM

For grams of protein:

• 0.8 = bar minimum
• 1.7 = distance runner or recovery from significant trauma (breaking the skin)
• 1.1 - 1.2 = recovery from an “overuse image”
• 1.1 - 1.3 = Resistance training while improving body image

References: MyFitnessPal App

Andrea contact information:

Facebook

AMarincovich@gmail.com

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SHOW NOTES

In this session I go over some question from listener’s emails about their own injuries.

Case #1 Knee pain after going on a cruise ship

Article to read

Case #2 Shoulder/ Trap pain with surfing

Article to read

Case #3 Neck pain after a Crossfit workout

None currently

Case #4 Knee pain after golf and cycling weekly

It will be here when it’s live

I go into each of these cases and break down some rehab and treatment ideas they could try next. I also go into the probable cause of their pain and some references they could look at.

You can access the show notes at https://www.p2sportscare.com/podcast/

Dr Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment.

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Dr. David Geier is an orthopedic surgeon with a passion for education and prevention. In fact, he wrote a book on the Top 10 injuries in sports history and how they could have been prevented.

In this session, we go over ACL injuries, UCL (elbow in throwers) injuries, and Football head injuries.

This was one of my favorite interviews yet, the conversation was great and extremely educational. If you’re a youth coach or a parent of a young athlete you need to listen to this one.

You can pick up Dr Geier’s book That’s Gotta Hurt here http://amzn.to/2skzDLG

You can reach Dr. Geier here:

http://www.drdavidgeier.com/

Twitter: @drdavidgeier

Dr Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment.

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I loved these quotes from Dr. Newton’s IG feed so much I had to have him on the show to discuss them in detail:

Injuries rarely come from nowhere. There are often plenty of warning signs. We just need to pay attention to them. https://www.instagram.com/p/BRoKTMfh6FU/

Why do we consistently wait for something to break before we address it? https://www.instagram.com/p/BRZSPUwBBiv/

In this session, we go into some signs of a possible injury on the horizon. What can we look for as athletes and how can we address red flags? We also go into the definition of an “injury” and how an “injury” can be present without trauma.

Later in the podcast, we hit the topic of free weights vs. machines, stiffness of the hips, core vs. trunk strength and more...

Dr. David Newton practices in Denver CO.

www.activeperformchiro.com

IG: @active_perform_chiro

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SHOW NOTES

Dr Scott Mills breaks it down really easy for you. The shoulder doesn’t exist in isolation. The cause of a shoulder injury when jerking, snatching or overhead pressing could be your past ankle injury or your lack of midback motion to name a few. You’ll have to listen to hear the rest.

We go over some ways to self-assess, drills to improve scapular stability and some other free resources you can use on Youtube.

Overall this was a great back and forth, entertaining interview. You’ll be entertained, you’ll laugh, and you’ll learn.

You can reach him here.

Web: https://fullbodyfix.com

Social: Instagram, Twitter, Facebook @Fullbodyfix

Rehab Videos: https://program.fullbodyfix.com

Freebies: youtube channel - www.2minutefixvideos.com

You can access the show notes at https://www.p2sportscare.com/podcast/

Dr Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment.

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SHOW NOTES

Max Shank is a strength coach of a rare breed. After looking at his eBook “The Simple Shoulder Solution,”, I thought to myself… there’s almost nothing else I would add to this program. After speaking with Max on the podcast, I changed my mind… this is pretty complete.

Is there more we can add for shoulder rehab and function?

Yes, but these are the most bang for your buck exercises, especially when taking into consideration many people will only do 5 minutes of a routine every day.

In this podcast, you will learn the fundamentals of what you need to have a healthy shoulder and some tips on what you can do today. Gear on up… this is going to be a good one.

You can reach Max at http://maxshank.com/ or you can get his eBook at http://simpleshouldersolution.com/

You can access the show notes at https://www.p2sportscare.com/podcast/

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Have you ever had an injury to a muscle where the MRI is negative?

This is an extremely common and frustrating situation for most people because they feel it could be all in their head… but that’s not the case.

In 2012, a new classification of muscle injuries came to be. http://bjsm.bmj.com/content/early/2012/10/25/bjsports-2012-091448

In this session, I go over these new concepts and why you should care. We cover functional and structural muscle injuries and how we can apply what we know to make changes to a muscle injury in a matter of minutes some times.

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BDNF means Brain Derived Neurotrophic Factor.

Neuroplasticity means the brain’s ability to change, in response to an external stimulus… for better or worse.

In this session, Dr Michael Lovich helps us understand how we can increase our BDNF production with exercise (and some other ways) to improve healing during the rehab process.

I met Dr. Lovich at a seminar in 2017. We talked about some new concepts surrounding rehab over a drink at the hotel bar. It was so interesting I thought we needed to hear more of his concepts on the show.

Here’s some of his references:

Receptors - Perreault et al 2013 https://academic.oup.com/ijnp/article/16/2/477/624474/A-physiological-role-for-the-dopamine-D5-receptor

Dopamine and uncertainty - Steinberg et al 2013 http://www.nature.com/neuro/journal/v16/n7/abs/nn.3413.html

Dopamine and uncertainty - Nasser et al 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5319959/

Exercise and BDNF - Ferris et al., 2007 http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.464.7574&rep=rep1&type=pdf BDNF and environment - Bekinschtein et al 2011 http://www.sciencedirect.com/science/article/pii/S1084952111000887 BDNF and environment - Sun et al 2010 http://www.ingentaconnect.com/content/ben/cnr/2010/00000007/00000004/art00001

BDNF and Olive Oil - DeNicolo et al 2013 http://www.sciencedirect.com/science/article/pii/S0899900712004303

You can reach Dr. Lovich in his Boston clinic Delta S Functional Neurology at https://www.deltasperformance.com/ and you can email him through his consulting service at Info@NeurologyMadeSimple.com

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The Good Doctor Weinberg MD is on this session discussing common gut/ intestinal issues you will sadly experience one day. These condition are so common you may as well know about them:

GERD ( Gastroesophageal reflux disease)

Gallstones

IBS (Irritable Bowel Syndrome)

As promised, here’s the links he mentioned:

SIBO https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/

FODMAP http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/

You can contact Dr. Ben at http://www.saddlebackmedicalgroup.com/MeetOurDoctors/MedicalStaff/DrBenjaminWeinberg.aspx

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Dr Silverman is the man to listen to for nutritional advice for... you name the condition… Achilles Tendonitis, Sciatica, Multiple Sclerosis and other sports related injuries.

Just look at the alphabet soup after his name and you’ll know he has tons of credibility. He has been featured on NBC News, Fox and Friends, and WSJ live to name a few. I’m thankful he took the time to share today on the podcast.

Listen for some actionable things you can do today.

His book: Inside - Out Nutrition http://amzn.to/2qtJugz

His Facebook https://www.facebook.com/DrRobertSilverman (ask him a question and he will answer)

His website: http://www.drrobertsilverman.com/

You can access the show notes at https://www.p2sportscare.com/podcast/

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I have never actually met Dr Reis in person (as of the time of this podcast) but we did come in contact (over email) through a project I was working on. We spoke over the phone one time and I could tell this is someone who could share some valuable information on my podcast.

Dr. Reis focuses on improving your function through improving structure and neurology, basically whatever tool is needed.

In this podcast session, we focused on some general rehab concepts as well as more specific questioning about It Band Syndrome and concussions. If you have a youth athlete in a contact sport you need to hear this one.

One of the doctors he shadowed Dr. Carrick

Dr. Ries’ reference on Gut and Concussions

My reference on the Consensus Statement on Concussion in Sport

You can get in touch with Dr Reis here:

www.mnfunctionalneurology.com

www.mnconcussion.com

www.facebook.com/DrErikReis/

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SHOW NOTES

I realized since I soon will have a good friend/ expert on shoulder rehab on the show, I should set the preface with what the shoulder actually is.

Although there are no pictures on this podcast, I strongly suggest you see my entire article on the shoulder at http://www.p2sportscare.com/shoulder-pain-pitching/ .

What exactly are we going into this session?

We are hitting all of the types of structures of the shoulder such as: the bones, the cartilages, the ligaments, the tendons, the rotator cuff and the “non-rotator cuff” muscles. We also go into the concept of expansion of a rotator cuff tear and how 66% of rotator cuff tears actually do not produce pain.

Lastly, I touch on the topic of some light pitching/ throwing mechanics for you overhead athletes out there.  

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After having such a great response to Mike’s last interview (Session 27) I thought we should have one specifically on Ultrasound diagnosis and needle guidance for the knee.

Mike goes into what knee conditions can be diagnosed beyond reasonable doubt by using MSUS. He also goes into how certain he can be your injection will be in the right location by using Ultrasound Guidance.

As I spoke about on the episode here’s my article on Musculoskeletal Ultrasound https://www.p2sportscare.com/musculoskeletal-ultrasound/

Here’s a link to the video Mike and I put together showing how Ultrasound can assist in diagnosis of your knee condition. Enjoy

Contact Mike Jablon at http://orthopedicultrasound.net/index.html  Visit our site for references on this session http://www.P2SportsCare.com.

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SHOW NOTES

You have seen athletic and sports tape everywhere… TV, magazines, social media, on the shoulders of volleyball players, Crossfitters, runners and more.

Have you ever wondered what tape is for what? Does the color matter? Would it work for your injury?

I have Dr. Davis Koh DPT (http://kohpt.com/) in on this subject. He travels with USA Volleyball and has had extensive experience withf taping. He admitted he is not an expert in all tapes… I feel the same way. We will roundtable answer each type of tape to the best of our ability.

Here’s our rough outline and links to where you can buy:

• “Corrective” - Elastic/ stretchy Tapes
• • KT Tape
  • Rocktape
  • Muscle Aid Tape
  • Dicks
• Supportive Tapes
• • LuekoTape - for Tab Taping
  • Cover Roll for LuekoTape - A must have to protect the skin
  • Athletic Tape and Pre Wrap
• Compression Tapes
• • PowerFlex Tape
• Tacky sprays

You can find Dr Koh’s educational classes here

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SHOW NOTES

I had an incident that spurred this topic, so if I am fired up I apologize. I recently landed myself onto a public forum to answer some questions posed by fellow weekend warriors. I spent a few hours answering questions to the best of my ability… naturally I thought I could be the best help to everyone by answering the questions on injuries.

I answered about 5 questions and within a few minutes I was criticized for posting as a “healthcare professional.”

Still frustrated, I have not been in that very popular forum since… why?

Because, the moderator said healthcare professionals were not allowed to answer as anything but “peers.”

Odd huh?! Wouldn’t you want the advice from a healthcare professional if you had an injury?

In this session, I brainstorm where you can still find experts posting and sharing advice if they are not in forums and how you can still find good information on the web.

Visit our site for references on this session http://www.P2SportsCare.com.

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Tim Fleisher and I met years ago at an Ironman Treatment event on Kona HI years ago and we have been friends since. The thing about Tim is he is extremely well-rounded in his knowledge about the human body. He teaches human anatomy at a major university. He instructs for Stott Pilates. He fits bikes for triathletes. He performs Active Release deep tissue work at a college level.  But to top it off he is working on his PhD working in a lab finding a possible correlation between the pelvic floor and the piriformis muscle.

That’s a lot of background. So I wanted him on the show to give us all a comprehensive look at the importance of the hip, pelvic floor and low back, while focusing on triathlete performance and injury.

You can reach Tim on his website timfleisher.com or email him at tim.fleisher@gmail.com.

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SHOW NOTES

I had a listener leave a message for me about their sports hernia. They have been dealing with it for almost a year. They tried therapy 3x a week for month and it never got better. Now he is at the point where they would like to have the sports hernia surgery… but surprise… their insurance won’t cover it. They call it “experimental.” the going cost is around $10k.

This is not a live call but I do my best to give advice. It’s tough when we are weighing the dollars and cents of “is it worth it.” If you want to know more about Sports Hernia, I have a whole page with current research references here http://www.p2sportscare.com/sports-hernia/

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Dr. Meghan Helwig is a Doctor of Physical Therapy I met at a seminar a few years ago while in Boston. At the time, I actually had a knee injury I was suffering from so between the sessions I asked her to take a look at it.

I was blown away by her troubleshooting ability and how she was about to look beyond the places I hurt.

This is what we are going to talk about in this session. Using your past history and past injuries to solve your current hip pain from lifting and/or golfing. Dr. Helwig specializes in both sports and personally takes part in both for her own leisure… all while having a hip labral tear. Awesome!

Here is a rough idea of what we covered in the hour:

• Most common hip injury in lifting and golf
• LIFE HACK: How to assess your own hip function
• How treating scars of ligaments can improve your game
• The process of doing corrective exercise just after treatment
• Apologies from me... as I want to make sure no certifying bodies think we are bashing them :)

You can reach Dr. Helwig at http://www.primalstrengthpt.com/ . Reach out to her if you are in Northern San Diego CA. Her Instagram handle is @primalstrengthdoc.

Visit our site for references on this session http://www.P2SportsCare.com.

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SHOW NOTES

In this session, I go over everything you need to know to interpret what your doctor, physical therapist or sports chiropractor is talking about before rehab of the hip. Communication and common terminology is extremely important for compliance of a treatment plan.

Compliance means you will stick to the plan.

This sounds like I am treating patients as children and I don’t mean that at all, but it’s extremely common for people to not value what they don’t understand. You need understand why a certain treatment plan is recommended for your condition.

It all starts with common terminology.

So on that note, we will go through:

• Anatomy of the hip (bones, ligaments, tendons, muscles)
• Mechanics of the hip (open and closed chain)
• Some analogies to assist in your understanding
• Open and closed chain mechanics

If you want to get one of the best books of anatomy, try the Netters Coloring Book http://amzn.to/2m58g2B . It has proven to be very helpful in learning anatomy and very cheap.

The Netters larger book is the book 99% of rehab practitioners learn anatomy from in school. http://amzn.to/2mokcir

Enjoy!

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In this session, we start into some physical therapy and rehab concepts for knee conditions plaguing runners. I could have chosen a few physical therapist to answer my questions but Dr. Davis Koh was one of my top picks. To be fair, I would have could have had Dr. Koh speak about many different types of injuries so I will have to have him on again one day.

Dr. Koh is a good friend of mine and extremely decorated as a Doctor of Physical Therapy. He has traveled with a few US Olympic teams, treated professional athletes from the NFL, NBA, MLB, NHL, and so much more. He has much knowledge to share but I tried to pin him down to these two:

Runner’s Knee (aka Chondromalacia Patella, Patellofemoral Pain Syndrome)

Meniscus Tears

We will go over what these two injuries are, how they occur, how rehab typically goes, do they need surgery, some treatment available and much more.

Dr. Koh also gives us some info on IASTM (Instrument Assisted Soft Tissue Mobilization). Below are some links some of the tools and sites he suggested.

Foam Roller http://amzn.to/2loISrv

Lacrosse Ball http://amzn.to/2molnyq

IASTM Tools http://amzn.to/2mojaD0

Graston Website http://www.grastontechnique.com/home

IASTM Reference http://kohed.com/find-a-practitioner/

You can find Dr. Davis Koh DPT at http://kohpt.com/ Visit our site for references on this session http://www.P2SportsCare.com.

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SHOW NOTES

In this session, I go over everything you need to know to interpret what your doctor, physical therapist or sports chiropractor is talking about before rehab. Communication and common terminology is extremely important for compliance of a treatment plan.

Compliance means you will stick to the plan.

This sounds like I am treating patients as children and I don’t mean that at all, but it’s extremely common for people to not value what they don’t understand. You need understand why a certain treatment plan is recommended for your condition.

It all starts with common terminology.

So on that note, we will go through:

• Anatomy of the knee (bones, ligaments, tendons, muscles)
• Mechanics of the knee (open and closed chain)
• Some analogies to assist in your understanding
• Open and closed chain mechanics
• My cylinder stacking analogy
• The Door Hinge Analogy
• The “Screw Home” Mechanism

If you want to get one of the best books of anatomy, try the Netters Coloring Book http://amzn.to/2m58g2B . It has proven to be very helpful in learning anatomy and very cheap.

The Netters larger book is the book 99% of rehab practitioners learn anatomy from in school. http://amzn.to/2mokcir

Enjoy!

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SHOW NOTES

Dr. Dimak was one of my top picks to talk about this concept with. Quality of motion can create injury. It can be the build up to the “straw that broke the camel’s back.”

Poor motion can create injuries of the back, hip, knee, foot and ankle… just to name a few.

Dr. Dimak and I go through some concepts about how to sit properly, how to breath, and how relaxing can relieve some painful conditions.

Book Referenced:  Craig Liebenson Books http://amzn.to/2lTd9yk

Dr. Dimak practices in Costa Mesa, CA. http://www.maxperformchiro.com/ Visit our site for references on this session http://www.P2SportsCare.com.

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In this session, I interviewed James. James was a patient of mine and we still talk/ have lunch to catch up. I’ve always found him to be a great person and inspiring, especially for how many health conditions he has.

In this interview, we go into his story, books he has read, people he’s seen, how he is doing now verse over the years and more. Although you may not have issues with Leaky Gut, Irritable Bowel and Acid Reflux, I think you should listen to this one anyways. James is a great storyteller and an overall nice dude.

Book References:

No More Heartburn http://amzn.to/2kGHZVP

Clean Gut http://amzn.to/2kRVymj

You are what you Eat http://amzn.to/2kGID5D

Digestive Wellness http://amzn.to/2kRROB2

Healthy Digestion the Natural Way http://amzn.to/2kGP6gM

Detoxify Your Diet http://amzn.to/2lVQvCn

Natural Stomach Care http://amzn.to/2kGIdfE

Magnesium Miracle http://amzn.to/2kGLGL4

Leaky Gut Syndrome http://amzn.to/2kGIgIm

Visit our site for references on this session http://www.P2SportsCare.com.

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In rehab and treatment of sports injuries there are so many types of “techniques.” Doctors, Physical Therapists, Chiropractors and Massage Therapists go to certification class to learn these techniques and sometimes overuse the techniques.

This actually happened to me. In this podcast, I go through my growth as a healthcare provider and how I realized how a technique is only 1 tool in a toolbox.

I did a podcast about this in my dark ages when I had no real mic and terrible audio. I think this is such valuable information I wanted to do it again from a fresh point of view. I have grown over the last few years so I think my point of view has changed slightly as well. Visit our site for references on this session http://www.P2SportsCare.com.

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Roy is a good friend and colleague of mine who I have had on the show before, way back before I really committed keeping the show going.

Roy has an extremely logical way of thinking of training for function, not just aesthetics.

In this session, Roy shares what’s built within a fitness program/ workout other than just getting a 6 pack. He says he programs this way because he mainly works with golfers who have the goal to play better, hit harder and prevent injury.

We also go into the concept of co-managing clients with doctors and skills coaches, which we both can credit TPI (Titleist Performance Institute) for teaching us. Stay till the very end and he gives us some life hacks on fitness.

Contact Roy at http://roykhouryfitness.com/  Visit our site for references on this session http://www.P2SportsCare.com.

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If you have spoken with me personally about clinical topics over the last 4 years you would know I love Musculoskeletal Ultrasound (MSK or MSUS). In fact, I bought one for my clinic and unlike many doctors who would buy it to have someone else take the images, I actually learned how to do it.

Why?

Because it was so cool!

I could actually see exactly what I was treating or I would see what cases I needed to refer out. I was and still am blown away by how detailed MSK is. Mike was the guy who taught me. He recommended I start with the Jon Jacobson Book on Ultrasound. You can find that here http://amzn.to/2moiQEq

MSK is a very underused but very accurate method of imaging injuries. Do you have a shoulder, knee, ankle, hip or groin injury? Can’t get access to an MRI? Desperate to see what’s wrong? Ultrasound can see a rotator cuff tear, meniscal tear, or a tendonitis within a minute or 2. Learn all about it here.

Here’s is the extensive article I wrote on Musculoskeletal Ultrasound through this link https://www.p2sportscare.com/musculoskeletal-ultrasound/

Contact Mike Jablon at http://orthopedicultrasound.net/index.html Visit our site for references on this session http://www.P2SportsCare.com.

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Crystal is a good friend of mine and has gone through an epic physical transformation over the last year. See how she did it while having a back injury and past ACL repair. She will be giving some tips and suggestions for your success. Contact her at

TrainingByCrystal@gmail.com Visit our site for references on this session http://www.P2SportsCare.com.

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I have a variety of different types of injuries coming through my office every week. This one was interesting on a few fronts. Sciatica into both legs (over the past few years), fear avoidance and learn why an MRI could be needed to rule out other conditions. In reality if this sounds like what you or a friend has you should see a doctor extremely soon as it could be something more serious than you think. Visit our site for references on this session http://www.P2SportsCare.com.

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I have known Billy for the last 3-4 years as a patient but now after his care with me completed I see him as a friend. When he came to me we were treated conditions he sustained from running. If you could see his running mechanics you would understand why he changed to only cycling. I don’t say this to bash on his running ability but more from an “is it worth it” standpoint. He is an extremely competitive guy and as we spoke we found cycling would be a better sport for him to excel without repeated injury.

Billy is an incredible cyclist and you’ll hear the story of how he smoked me when only really having one functional leg. Billy goes over is story of having a stroke at the age of 17 and continued on to have a professional cycling career. He has ups and down along the way… very inspiring.

Follow him on Instagram and Twitter @billylisteriii   Visit our site for references on this session http://www.P2SportsCare.com.

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Considering surgery? Don’t jump the gun!

Regenerative Cell Therapy could be what you need instead. Dr. Goswami from www.precisecare.com has come on the show to tell us more. I met Dr Goswami from a patient we have in common. When I originally consulted the patient (let’s call him Joe), I turned him away. Joe had extreme loss of hip range of motion, possible labral tearing, and overall I felt the time he would spend with me would be a waste of time and money.

Joe found Dr. G all on his own and had Regenerative Cell Therapy.

A year later Joe came back into my office and I examined him. Holy heck, what a change in range of motion. It was like night and day, so I ended up rehabbing him. My estimation today is that he has improved well over 75%. That’s a lot for a possible hip replacement case.

I had to meet Dr. G and get him on the show. Let’s get to the questions you may not remember to ask your doctor at your appointment.

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Jenn goes over the glycemic index for eating habits and some other advise for how to beat your genetics and stay healthy.  Visit our site for references on this session http://www.P2SportsCare.com. 

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Have a creaky knee? Wondering what you could do? Wonder what caused it? Could it be arthritis? I go over some of these points and some theory of how we could combat knee osteoarthritis. Visit our site for references on this session http://www.P2SportsCare.com. 

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Is Icing an injury really that helpful? Listen to this session and I’ll go over some current research on why we should reconsider icing altogether.  Visit our site for references on this session http://www.P2SportsCare.com. 

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In this session I go through the possible reasons you could not be learning anything at your current therapy office. Is there miscommunication? Does your therapist not care? Do you not care enough? We go through it all.  

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In this session I speak about a Masters track athlete with an Achilles injury. I performed a Diagnostic Ultrasound on his ankle to find if he should run in an upcoming event. I’ll go over his mindset, his past rehab and his risk/ reward of running in the near future. 

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In this session I dig deep and read off my low back MRI from when I sustained a back injury at the age of 16. I was playing baseball at the time. You may be interested in the MRI findings and how I feel now. I define the terms you could find on your own MRI as well. 

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In this session talk about my neighbor… well he comes in during my podcast to ask a question. He has shoulder pain with rock climbing and surfing but we uncover he has more. He has been ignoring his posterior chain. 

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In this session I will go over the 3 types of shoulder complex muscles you need to know about.  I repeat you NEED to know in order to understand how to rehab a shoulder. 

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In this session I will go over the 5 phases of healing of a muscle/ tendon.  From this you can understand how long you will be down for and what you can do on the timeline from your injury based on theory. 

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In this session I will go the concept of rehabbing an athlete vs rehabbing their site of injury. This is from a Youtube comment about a hip injury after a surgery. 

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In this session I address a Youtuber’s knee injury she called pea anserine.  I have a few more ideas on what it could be and how it can be rehabbed. 

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In this session we cover a comment from a Youtuber whom had pain when they attempted our core exercises.  The pain was in her hip but the rehab exercise was for the trunk.  See what I thought as we trouble shoot.  

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In this session we will go over a caller’s question. A marathon runner with a hip injury. He didn’t know what he could do after his doctors told him to rest. See what I said. 

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In this session we will go over Low Back Injuries and philosophy of rehab. This is a conversation I have with all of my back pain clients. Understanding back pain critical. We will also be going over some rehab that is safe for certain types of back injuries. Our sites http://www.P2SportsCare.com. For our online courses http://performanceplacehb.com/.

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In this session we will go over a comment I received from the Performance Place® Youtube Channel. The video was about an Infraspinatus Injury. The infraspinatus is a rotator cuff muscle and the region is often sore on overhead athletes, however it can be more than just a muscle injury. We will be brainstorming what else could be causing shoulder pain as well as some rehab ideas. Our sites http://www.P2SportsCare.com. For our online courses http://performanceplacehb.com/.

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In this session we go over the Sports Hernia.

Sports Hernias are complicated to say the least. Sports Hernias are more common than you think. Learn about how to identify the signs of one in this episode.

I will have another podcast on Sports Hernias to come in the future since I am writing an authority article on the topic.

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In this session we will go over a comment I received from the Performance Place® Youtube Channel. The video was about an IT Band Injury (aka the Iliotibial Band). IT Band Friction Syndrome is a huge topic and will not be completely covered in this podcast. It would take hours to dive into all of the information surrounding the area.

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In this session we will go over a comment I received from the Performance Place® Youtube Channel. The video was about a Gluteus Medius Injury. We will fully go into other conditions it could be and ways to rehab. 

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In this session we will go over a comment I received from the Performance Place® Youtube Channel. The video was about a rectus femoris injury. Since I made this video a lot has changed. We will go fully in depth about what conditions can mimic a rectus femoris injury. 

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In this session we go over the common terminology you will be hearing throughout your time spent in rehab. Why is this important? If you want what you can do to accelerate your recovery, this is it. You need to be able to communicate with your doctor. These are very basic terms and will assist you in learning about your body. 

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In this session I go over the methodology of a Sport Injury doctor in their assessment of your condition. Why is your sports medicine doctor asking all of the questions? I suggest strongly all of my new clients listen to this podcast before they come in. 

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In this session I am going digging deep into a question I received from a video on the Performance Place Youtube Channel.  You will learn about hamstring injuries and some of the ways you can rehab.