Restoring Human Movement

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 

Want to run faster, longer, and injury-free? Your warm-up is the key! In this episode, we're diving deep into the essential elements of a runner's warm-up, revealing how a proper routine can dramatically reduce your risk of injury and enhance your performance. We'll break down the specific steps every runner should include, from dynamic stretches to activation drills, and expose the common warm-up mistakes that lead to pain and setbacks. Whether you're a seasoned marathoner or just starting out, you'll learn how to prepare your body for optimal running performance. Don't let a poor warm-up hold you back – tune in and learn how to run stronger and safer! Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243  https://www.p2sportscare.com/  Sebastian's Weight Training Book: https://www.p2sportscare.com/ebooks/ Our Youtube: Deadlift: https://youtu.be/Fdt8DXxLvV0  Single Leg Deadlift: https://youtu.be/4zFFOeiKQ1g  The research https://journals.lww.com/nsca-jscr/fulltext/2010/01000/effects_of_warming_up_on_physical_performance__a.21.aspx?WT.mc_id=HPxADx20100319xMP  

You asked, we answered! In this episode, we're tackling a question from our YouTube audience: 'If glute bridges are working for lower back pain, should I progress to more advanced bridge variations?' While glute bridges are a great starting point, we're diving deeper into why relying solely on them might not be the most effective long-term solution. We'll explore the benefits of closed-chain, weighted exercises like deadlifts and single-leg hinging, and how they can address the root cause of lower back pain. Get ready for a nuanced discussion on exercise progression and learn how to perform these powerful movements safely and effectively. Tune in to understand why sometimes, stepping away from isolation exercises can lead to greater results FREE LOW BACK WEBINAR.   - So good you can't miss it! Looking to get in touch with our office? Send us a message here. Sebastian's Low Back Online Program: https://www.p2sportscare.com/product/lower-back-pain-sciatica-rehab-guide/ 

Returning to running after an injury can be daunting, especially when you feel unsteady on your feet. Fear of falling can hold you back, but it doesn't have to. In this episode, we're tackling fall prevention specifically for runners recovering from injury. We'll debunk common myths and share three practical methods to rebuild your strength and confidence. Learn how to regain stability, improve balance, and get back to your running goals safely. Whether you're dealing with lingering weakness or simply want to minimize your risk, this episode will provide you with the tools you need to run with confidence and avoid those dreaded falls Our Youtube Channel Video on Single leg Patterning: https://youtu.be/PylgfC0C9KI Video on Forward Fold Test and Wink Sign: https://youtu.be/KJ7fuOs0kyk?si=mWwhOvOBOi7zmd-o&t=91 Looking to get in touch with our office 714 -502-4243 or contact form here https://www.p2sportscare.com/home-contact/ 

Experiencing nagging inner knee pain as a runner? If you're struggling with pain that just won't quit, even after traditional treatments, this episode is for you. We're diving into common culprits like pes anserine bursitis, osteoarthritis, and medial meniscus issues, and revealing a powerful, at-home technique you can try: skin rolling. Learn how this simple method can help alleviate pain and improve your knee health. Plus, we'll provide a link to a YouTube video demonstrating exactly how to perform skin rolling. Don't let knee pain sideline you – discover a secret weapon for runners seeking relief. Stay tuned for the whole show to unlock this game-changing technique! The Youtube video https://youtu.be/mHlf-7u_AkI Patellofemoral Knee Research Video: https://youtu.be/hRf5RLBTA2A  Send us a message here. To book a consultation We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states. Sebastian's Runners Knee Online Program: https://www.p2sportscare.com/product/runners-knee-guide/  

Are you constantly battling 'tight' hamstrings, no matter how much you stretch? You might be missing the real culprit! In this episode, we dive deep into the common misconception of hamstring tightness and reveal how Lower Cross Syndrome, characterized by weak glutes and core muscles, can create the illusion of tight hamstrings. Discover why your body is compensating and learn practical, effective exercises to activate your glutes, strengthen your core, and finally address the root cause of your discomfort. Say goodbye to endless stretching and hello to improved movement, reduced injury risk, and a more balanced, pain-free you. . Looking to get in touch with our office? Send us a message here. We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states. Sebastian's Groin/ Hip Books: https://www.p2sportscare.com/ebooks/ 

"Hip impingement got you stumped? This episode dives into a surprising, yet effective, treatment that transformed a challenging case. Hear the story of how one individual overcame persistent hip pain with an unconventional approach, and learn how it might offer relief for you. We'll explore the details and discuss if this method could be the key to unlocking your own hip health. Looking to get in touch with our office? Free Hip Webinar: https://www.p2sportscare.com/webinars/  Send us a message here. We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states. Sebastian's Groin/ Hip Books: https://www.p2sportscare.com/ebooks/ 

Two years of debilitating lower back pain left them sidelined. But now? They're thriving, back to an active life they love. This episode reveals the simple, proven strategies that finally broke the pain cycle. Discover the practical tips and mindset shifts that worked, and learn how you too can reclaim your body and move pain-free again Looking to get in touch with our office? Free Low Back Webinar https://www.p2sportscare.com/webinars/ Send us a message here. We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states. Sebastian's Lower Back Books: https://www.p2sportscare.com/ebooks/ 

Looking to get in touch with our office? Sebastian's Hamstring Tear: Successful Recovery Tips" is a podcast episode dedicated to navigating the challenging journey of hamstring injury recovery. Listen as we delve into practical strategies, expert advice, and personal insights to help you heal stronger and faster. We cover everything from initial treatment and rehabilitation exercises to preventing future injuries, offering valuable guidance for athletes and anyone facing this common setback. Send us a message here. We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

Thinking about sports hernia surgery? You might be surprised to learn that many individuals find relief and return to activity through targeted rehabilitation alone. In this episode of the 'Sports Hernia Virtual Surgery' podcast, we're diving into the first six weeks of a comprehensive rehab program designed to address sports hernias without surgery. We'll walk you through the key exercises and strategies, mirroring the rehabilitation you'd undergo after surgery, but as a standalone treatment. We'll also provide links to our YouTube videos, where you can see these exercises in action. Discover how proper rehabilitation can strengthen your core, improve stability, and potentially avoid the need for surgery altogether. Learn that there is a non-surgical option that can get you back to the sports you love. Tune in to explore this effective alternative!   The Sports Hernia 6 Step Recovery Plan Youtube Sports Hernia Virtual Surgery Playlist Free https://www.youtube.com/watch?v=vgEZcNkkO24&list=PL4ia_VsGiqb_kw3iWHNkaDp5X7W3jg6mk Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243  https://www.p2sportscare.com/  Sebastian's Online Sports Hernia Program: https://www.p2sportscare.com/products/