Restoring Human Movement

SHOW NOTES Tim was featured on Session 37 where he went into some really cool tips for engaging the deep core muscles using a balloon breathing technique. Back by popular demand, I interviewed Tim on the fly again about Pilates. What is Pilates? How is Pilates different than Yoga? Does Pilates burn a ton of calories? Differences of Pilates floor work vs machines? Why you shouldn't do selfies, and what is #grind…. enjoy. This was a fun one… he really started to twist the knife on if I look like Paul Rudd or not. You can find out picture references here. Reach Tim on his website timfleisher.com or email him at tim.fleisher@gmail.com.

SHOW NOTES In this session I've picked the best questions from the last few weeks and spent 10 minutes or so answering each. Case 1: Hip Pain with Cycling "Hi Doc, I've been doing insanity 4 days a week for over a year plus road cycling, a bit of running and swimming without any injuries thank God. Now it's been 3 weeks I haven't done any sports.. and I planned to start again on next Monday.. but this kind of hip pain (Rectus Femoris Origin Strain) just came to me today.. I didn't hit anything nor anybody hit me.. it just came to me all of a sudden. What causes this? Many thanks in advanced.. Cheers!" Case 2: Ankle Impingement "8 months ago i had a bad ankle sprain which lead to persistent ankle anterolateral impingement which results in slight overpronation and slight valgus heel and hence wrong gait also impair any weight bearing activities...The problem is persistent and no improvement with normal physical therapy exercises. I'm about to go for a surgery of ankle arthroscopy but i want to ask you if you have any new techniques that may release such ankle impingement which is located in a very difficult location inside the ankle joint..This may help me to avoid the surgery. Many thanks for your help" Case 3: Leg Numbness "Is there any natural way to treat numbness from nerve damage that cause pain within the back of the leg running down to foot ankle causing numbness in bottom of foot and toes is there a home natural way of healing back problem that nerve" Case 4: Baseball player with Elbow Pain "I'm a baseball player and I've had this issue since my sophomore year of highschool, it started in the summer when i thought i had tendinitis. I'm now a senior in college and still have this problem. Usually the pain is unbearable and won't go away when i start throwing after not doing so for a few days to a week. Once the season is back into a swing and I'm throwing on a consistent basis it begins to reside, as long as I don't overuse it. I've learned to deal with the pain and to limit my throwing due to never finding a solution. I'm going to give this a try and hope for the best."

SHOW NOTE Sitting will be the death of us. We often times sit for 8-10 hours at work, sit in our car to drive home, and sit to eat dinner. In this day and age, sitting is what most people do throughout their days. In this podcast session, I speak with an ergonomic specialist, Dr. Kevin Christie. He gives some awesome tips on how to sit better and what else we can do to decrease the effects sitting has on our body. Dr. Christie's podcast "The Modern Desk Jockey" https://itunes.apple.com/us/podcast/the-modern-desk-jockey/id1139780808?mt=2 targets how we can improve our work life through better ergonomics, posture, mini-breaks and more. In this session, I dig deeper into some tips for your work station at your job and at your house... but this information just scratches the surface of what you will learn from his podcast series. At the very end, he drops some business tips for fellow chiropractors and healthcare providers looking to build their practice. You can reach Dr. Christie at his practice http://www.healthfitchiro.com/ or at his corporate wellness operation.http://www.healthfitcorpwell.com/ His Facebook Page https://www.facebook.com/HealthFitCorpWell/ Instagram @drchristie_bocachiro Get his Microbreaks, Ergonomic and Body Awareness cards via email: Kevin@ModernDeskJockey.com His Chiropractic Marketing Facebook Group https://www.facebook.com/groups/modernchiromarketing/

SHOW NOTES In this session I have my first live caller! I have known this person for a long time so I was very blunt about the suggestions. Too bad I can't do this with everyone the first time. He's been suffering from an ankle injury for the past few weeks but can also recall also injuring it in high school (hint possible unaddressed old injury). He also had a past hamstring injury on the same side. The questioning process may seem random in the beginning but this is the history taking process of an exam. Granted I am not looking at him in person but we do get some insight to his corrections through conversation. Highlights: He stretches way too much in comparison to his resistance training, rehab and movement drills Suggestions: Work on trunk stabilization Warm up better Work on acceleration and change of direction drills during the week Add more rehab (local and global stabilization) to his weekly plan Understand the connection between the ankle and the torso/ pelvis more Act like an athlete not a weekend warrior

SHOW NOTES This is a solo podcast today on a few questions I have been asked my opinion on over the last few weeks. It should be fun! Why can't we get grandma to exercise? Age related corrections or suggestions for rehab and exercise. Strength and Conditioning guidelines for youth athletes. How much is too much? The ACSM stance What is an injury vs. pain? How long should a warm up take and what should it entail? From a Sports Medicine point-of-view, warming up will take as long as it needs to. There is not set time, but a well designed warm up should take around 15-45 minutes. Warming up before lifting should address the following: Getting the blood moving Preparation of movement Stabilization of the feet, knees, back, and shoulder girdle Mobilization of the ankles, hips, thoracic spine, glenohumeral joints and the neck Access the show notes.

SHOW NOTES Dr. Justin Dean was nice enough to take time out of his busy work schedule from many time zones away to educate us about running injuries, specifically a foot condition called Plantar Fasciitis. It's important to note that we both used the term "Plantar Fasciitis" loosely in this interview because the term is so loosely used in the the runner world. The term actually means irritation to the structure called the plantar fascia, but most people use it to describe "foot pain." Dr. Dean has been working with high level runners in China for about a year now and has more continuing education than most MDs, PTs, DCs and ATCs. Last year he mentioned he traveled to more than 30 continuing education seminars… most of us do 4 at the most in a year. Listen to this podcast session and learn about a few actionable things you can test and try if you're experiencing foot pain from running. Sorry about the Skype lag we had on this one… China IPs were tricky. Dr. Justin Dean's Website: https://drjustindean.com/ Instagram: @drjustindean

SHOW NOTES Have you ever wondered if you are eating enough protein? How much should you take to lose weight? How about if you are running a marathon? If you are trying to just stay alive? That's right… if you don't eat enough protein you will die. But how much is enough? Andrea Marincovich, a Registered Dietitian, is my guest on the show this week. She will go over all of the numbers and calculations related to having the right about of protein for your lifestyle. Some calculations: Body weight (lbs) / 2.2 x (grams of protein) = daily grams of protein needed Correlated Video: https://youtu.be/zENRhO26xCM For grams of protein: 0.8 = bar minimum 1.7 = distance runner or recovery from significant trauma (breaking the skin) 1.1 - 1.2 = recovery from an "overuse image" 1.1 - 1.3 = Resistance training while improving body image References: MyFitnessPal App Andrea contact information: Facebook AMarincovich@gmail.com

SHOW NOTES In this session I go over some question from listener's emails about their own injuries. Case #1 Knee pain after going on a cruise ship Article to read Case #2 Shoulder/ Trap pain with surfing Article to read Case #3 Neck pain after a Crossfit workout None currently Case #4 Knee pain after golf and cycling weekly It will be here when it's live I go into each of these cases and break down some rehab and treatment ideas they could try next. I also go into the probable cause of their pain and some references they could look at. You can access the show notes at https://www.p2sportscare.com/podcast/ Dr Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don't get confused by what your doctor told you in your appointment.

SHOW NOTES Dr. David Geier is an orthopedic surgeon with a passion for education and prevention. In fact, he wrote a book on the Top 10 injuries in sports history and how they could have been prevented. In this session, we go over ACL injuries, UCL (elbow in throwers) injuries, and Football head injuries. This was one of my favorite interviews yet, the conversation was great and extremely educational. If you're a youth coach or a parent of a young athlete you need to listen to this one. You can pick up Dr Geier's book That's Gotta Hurt here http://amzn.to/2skzDLG You can reach Dr. Geier here: http://www.drdavidgeier.com/ Twitter: @drdavidgeier Dr Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don't get confused by what your doctor told you in your appointment.

SHOW NOTES I loved these quotes from Dr. Newton's IG feed so much I had to have him on the show to discuss them in detail: Injuries rarely come from nowhere. There are often plenty of warning signs. We just need to pay attention to them. https://www.instagram.com/p/BRoKTMfh6FU/ Why do we consistently wait for something to break before we address it? https://www.instagram.com/p/BRZSPUwBBiv/ In this session, we go into some signs of a possible injury on the horizon. What can we look for as athletes and how can we address red flags? We also go into the definition of an "injury" and how an "injury" can be present without trauma. Later in the podcast, we hit the topic of free weights vs. machines, stiffness of the hips, core vs. trunk strength and more... Dr. David Newton practices in Denver CO. www.activeperformchiro.com IG: @active_perform_chiro