Restoring Human Movement

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/

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. 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/

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. 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 Pain Webinar: https://www.p2sportscare.com/webinars/ Sebastian's Online Low Back/ Piriformis Program: https://www.p2sportscare.com/products/

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. 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! 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. 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/

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. 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/

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 714-502-4243 https://www.p2sportscare.com/ Sebastian's Online Knee Program: https://www.p2sportscare.com/products/

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_ 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 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. 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, 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_ 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/

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 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/

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_ 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/

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. 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/

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_ 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/

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 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/

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_ 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/

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. 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)

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_ 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/

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! Looking to get in touch with our office? 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 12 Week Program: https://www.p2sportscare.com/products/ Sebastian's Lower Back Books: https://www.p2sportscare.com/ebooks/

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. Looking to get in touch with our office? 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/ Hamstring Rehab Youtube https://youtu.be/oYnc9Utf1H8?si=HapmvendePReXNfL

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. 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/2021/05000/maintaining_physical_performance__the_minimal_dose.35.aspx?WT.mc_id=HPxADx20100319xMP

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

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

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