Restoring Human Movement

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! 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/

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! 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/

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. 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).

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).

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

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. 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/

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. 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/

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. 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/

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

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." 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/

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/

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/

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/

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!

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 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/

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!

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/

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/

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/

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!

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!

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

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/

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/

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/

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 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/

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/

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/

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

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/

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/

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/

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

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/

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/

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/

One Year Postpartum Overcoming Knee Pain to Run Again, Dr Dawne 714-502-4243 www.p2sportscare.com Dawne's Postparnum Recovery Guide: https://drive.google.com/file/d/1YpjAMQnvZ9fahgJuY1ALGActkzJ_R5So/view?usp=drive_link

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

In this episode, we take a deep dive into a major roadblock for new mothers returning to the pavement: IT Band Syndrome. Running postpartum introduces unique biomechanical and strength challenges that often lead to this frustrating outer knee and hip pain. We discuss the key factors contributing to IT Band pain in postpartum runners, including residual core weakness, pelvic floor function, and altered running mechanics. This isn't just about foam rolling! We'll give you a clear, actionable plan focusing on the strength and stability solutions necessary to address the root cause of the problem—solutions that go hand-in-hand with safely rebuilding your body after birth. Book a Discovery Session. 714-502-4243 www.p2sportscare.com Dawne's Postparnum Recovery Guide: https://drive.google.com/file/d/1YpjAMQnvZ9fahgJuY1ALGActkzJ_R5So/view?usp=drive_link

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_ 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/

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. Looking to get in touch with our office? We hold licenses in many states and can help via telehleath Book a Discovery Session. 714-502-4243 www.p2sportscare.com Dawne's Postparnum Recovery Guide: https://drive.google.com/file/d/1YpjAMQnvZ9fahgJuY1ALGActkzJ_R5So/view?usp=drive_link Free Hip Webinar: https://www.p2sportscare.com/webinars/ Online Hip/Groin Program: https://www.p2sportscare.com/products/

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. 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/

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. Looking to get in touch with our office? We hold licenses in many states and can help via telehleath Book a Discovery Session. 714-502-4243 www.p2sportscare.com Dawne's Postparnum Recovery Guide: https://drive.google.com/file/d/1YpjAMQnvZ9fahgJuY1ALGActkzJ_R5So/view?usp=drive_link Free Hip Webinar: https://www.p2sportscare.com/webinars/ Online Hip/Groin Program: https://www.p2sportscare.com/products/

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

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. 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/