Restoring Human Movement

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 can boost their performance through strategic strength training. Discover how targeted workouts improve speed and endurance while reducing injury risk. Learn about a 40-week program focusing on hip and knee stabilization. Debunk common myths about weight training and bulkiness, showing that strength can complement endurance. The insights shared translate complex research into actionable steps, empowering both seasoned marathoners and casual runners to enhance their training effectively.

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/