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#HURDLEMOMENT: Essential Lessons From 3 Months Of Attending Regular Physical Therapy · Hurdle with Emily Abbate

0:00
Speaker 1: As a physical therapist. It's got physical in the name.
0:03
Speaker 1: But my goal is to change the way you think.
0:05
Speaker 1: And I actually really approach it that way because if
0:09
Speaker 1: you had a physical problem and you didn't need help
0:13
Speaker 1: or to change the way you think about it, you
0:15
Speaker 1: wouldn't be at physical therapy. You'd be on your own
0:18
Speaker 1: with it going away because it was just a physical thing.
0:20
Speaker 1: But now you need to You've come to an m
0:22
Speaker 1: pass right whereas something needs to change, and I think
0:25
Speaker 1: actually often the rules need to change and how you
0:27
Speaker 1: think needs to change.
0:42
Speaker 2: What's going on? Everybody, Emily a body Here. You are
0:45
Speaker 2: listening to another installment of Hurdle Moment from Hurdle, a
0:49
Speaker 2: wellness focused podcast. Reconnect with everyone from your favorite athletes
0:53
Speaker 2: to top experts and industry CEOs about their highest highs,
0:56
Speaker 2: toughest moments, and everything in between. We all go through
1:00
Speaker 2: hurdles in life, and my goal through these discussions is
1:03
Speaker 2: to empower you to better navigate yours and move with
1:06
Speaker 2: intention so that you can stride towards your own big
1:09
Speaker 2: potential and of course have some fun along the way.
1:14
Speaker 2: For today's episode, I am amped to bring you my
1:18
Speaker 2: conversation with the guy that has been my saving grease
1:23
Speaker 2: over the last three months, my physical therapist, Luke Greenberg.
1:28
Speaker 2: Luke is the co founder of a Motive, which is
1:31
Speaker 2: a physical therapy studio over in Nolita here in New
1:35
Speaker 2: York City. They offer coaching, a programming, and recovery, and
1:39
Speaker 2: I would be lost without his guidance. I have navigated
1:44
Speaker 2: a slew of I refer to it in the episode
1:48
Speaker 2: as wonkiness from planter fasciitis being intense to kind of
1:53
Speaker 2: feeling as though it disappeared to coming back some new
1:56
Speaker 2: tendonitis in my left knee. We talked about it all
1:59
Speaker 2: in today's episode, but the meat and potatoes of today's
2:02
Speaker 2: episode is really addressing the biggest takeaways I have from
2:06
Speaker 2: working regularly for the first time ever during a marathon
2:10
Speaker 2: training cycle with a physical therapist. It has been helpful
2:14
Speaker 2: in so many ways, all of which we talk about
2:18
Speaker 2: in today's episode. For anyone who has ever had questions
2:21
Speaker 2: about what they should look for in a physical therapist,
2:24
Speaker 2: how to navigate the costs of this sort of treatment,
2:27
Speaker 2: and how to know if you are working with the
2:29
Speaker 2: right person. While this episode is entirely for you, Luke
2:34
Speaker 2: and I talk about the benefits of physical therapy that
2:37
Speaker 2: might not be something you see outlined on the website,
2:41
Speaker 2: including the mental benefits of having a coach in your corner,
2:45
Speaker 2: what it means to have awareness in your body, and
2:48
Speaker 2: a super popular topic in my DMS, how to know
2:52
Speaker 2: if you should run through the pain or stop moving
2:56
Speaker 2: all together. This episode is not exclusively for runners. There
3:01
Speaker 2: are so many helpful takeaways in here regardless of what
3:04
Speaker 2: your go to way to move is. Luke is so
3:08
Speaker 2: so knowledgeable. The team at Motive is absolutely excellent and
3:11
Speaker 2: I cannot thank him enough for all of his help
3:15
Speaker 2: in gearing up for this marathon. Also, Motive is offering
3:20
Speaker 2: all of you something special. They are giving you access
3:24
Speaker 2: to their digital Mobility Library absolutely free. This is only
3:29
Speaker 2: for hurdle listeners. In the Mobility Library, you'll get access
3:33
Speaker 2: to a bunch of good stuff to help you move better,
3:35
Speaker 2: including everything grub standalone courses including intro to Hit Mobility,
3:39
Speaker 2: a ten day shoulder reset and kettlebell tutorials, plus kin
3:44
Speaker 2: stretch classes and other mobility must have otherwise twenty five
3:48
Speaker 2: dollars a month. This is a freebie that you do
3:51
Speaker 2: not want to miss out on. To get access to it,
3:54
Speaker 2: click the link in the show notes, or head to
3:56
Speaker 2: courses dot motive Andy dot com. That's m otiv ny
4:03
Speaker 2: dot com and use the Golden Hurdle at checkout to
4:06
Speaker 2: get a free month of the Mobility Library. Make sure
4:09
Speaker 2: you're following at Hurdle podcast. I'm over at Emily a
4:12
Speaker 2: Body and with that, let's get to hurdling. Today. I'm
4:24
Speaker 2: sitting down with Luke Greenberg. He is my physical therapist.
4:27
Speaker 2: How are you doing today?
4:29
Speaker 1: Wonderful day, beautiful Monday. I think we're hitting seventy today,
4:32
Speaker 1: which feels like it's like still summer ish.
4:35
Speaker 3: So that's good.
4:36
Speaker 2: It's a treat. Yeah, I know, even though I'm already
4:38
Speaker 2: in long pants and long sleeves. Yeah, I'm just prepping
4:43
Speaker 2: for that London weather.
4:44
Speaker 1: Scary, scary, yeah, I know. So Lucas is actually rain
4:47
Speaker 1: a lot in London. I never actually know if that's
4:49
Speaker 1: a rumor.
4:49
Speaker 2: No, it's not a rumor, it's fact. Okay, it will
4:52
Speaker 2: knocks on dusk next to me. It will not be
4:54
Speaker 2: raining this weekend. Luke and I are recording this on Monday.
4:57
Speaker 2: I leave on Thursday, and I run a marathon on Sunday,
5:04
Speaker 2: and so it felt only right to finally have Luke
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Speaker 2: in the Hurdle studio to talk about the things that
5:11
Speaker 2: I've learned spending an abundant amount of time with you
5:15
Speaker 2: over the last three months.
5:16
Speaker 1: What's your last minute band aids to make sure that
5:18
Speaker 1: you can survive a marathon? Right?
5:21
Speaker 2: Exactly? I figure if I asked you to come in here,
5:24
Speaker 2: I would get more bang for my buck. Yeah, because
5:27
Speaker 2: we could just talk about my body for the next
5:30
Speaker 2: thirty minutes with relevant takeaways for everyone that's listening to this.
5:34
Speaker 2: And then I'll also see you on Wednesday, and then
5:36
Speaker 2: I'm off.
5:37
Speaker 3: Good plan, Good plan.
5:38
Speaker 2: Cool. So a little background, I would say, I what
5:44
Speaker 2: would you say? It was the first time I came
5:45
Speaker 2: to PET probably like actually.
5:47
Speaker 3: About two years ago at first.
5:49
Speaker 2: Okay, so Luke and I met about two years ago.
5:51
Speaker 2: I started going to him sporadically at best for PT
5:56
Speaker 2: about two years ago, and this marathon training cycle was
5:59
Speaker 2: the first time that I committed to going to PT
6:03
Speaker 2: weekly unless coached. Otherwise. There was a point in there
6:07
Speaker 2: where I had in every other week, your body's doing
6:10
Speaker 2: really well, cadence. If only that moment was right now.
6:15
Speaker 1: Just a little bit of volume related challenges, nothing too unusual,
6:19
Speaker 1: I think.
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Speaker 2: Nothing too unusual. So upon going to PT for the
6:24
Speaker 2: last three months, I definitely learned a lot, and that
6:26
Speaker 2: is what Luke and I are going to get into
6:29
Speaker 2: talking about today. First and foremost. I think the lesson
6:33
Speaker 2: that really rings the loudest for me is that I
6:38
Speaker 2: have a new found awareness of what's going on in
6:44
Speaker 2: my body. Let's talk a little bit about why awareness
6:48
Speaker 2: is really beneficial, especially if you're going to push yourself
6:52
Speaker 2: toward really any athletic goal.
6:54
Speaker 1: I mean, if we start immediately in the example of runners,
6:57
Speaker 1: like when I as a therapy encounter person, it's impossible
7:03
Speaker 1: to interpret exactly what's going on in their body just
7:05
Speaker 1: by you know, even just putting your hands on them
7:07
Speaker 1: or watching them move. You need to get some information
7:12
Speaker 1: from that person of how they're experiencing training, what they
7:15
Speaker 1: think they're trying to do when they run, what they
7:17
Speaker 1: think they're trying to do when they stretch right, and
7:19
Speaker 1: those I think a lot of times the art of
7:22
Speaker 1: therapy is putting a match to what you are perceiving
7:25
Speaker 1: or testing of that person with what they are perceiving
7:29
Speaker 1: or testing in themselves. And it turns out that a
7:32
Speaker 1: lot of clients are not actually readily perceiving or testing anything,
7:36
Speaker 1: and they're kind of just you know, rolling down the
7:38
Speaker 1: hill of a training program, or maybe even not that
7:42
Speaker 1: they're maybe just kind of running when they feel like
7:44
Speaker 1: they have the time. So I think that, to me
7:47
Speaker 1: is the most interesting thing about working with people and
7:51
Speaker 1: how I really enjoy like kind of thinking that therapists
7:54
Speaker 1: that motive become a part of that person's life and
7:56
Speaker 1: then like understanding what they're trying to get done.
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Speaker 2: Right right, So it's bigger than just it's bigger than
8:03
Speaker 2: just like come in, put a band aaon on this thing.
8:06
Speaker 2: Not get an understanding about who this person is, what
8:08
Speaker 2: their goals are. To get a holistic idea of how
8:11
Speaker 2: you can help that person is the best way to
8:13
Speaker 2: help that person.
8:15
Speaker 1: Yeah, And I think that you need to put your
8:18
Speaker 1: mind inside of multiple facets of their life. And if
8:20
Speaker 1: you just you know, put your hands on them only
8:23
Speaker 1: and that's your perception, that's not going to help them
8:26
Speaker 1: necessarily correct or understand what they're doing with themselves. As
8:31
Speaker 1: a side quick story, I had a client once that
8:34
Speaker 1: I knew as a friend and was working with them
8:37
Speaker 1: on weightlifting stuff, and then all of a sudden, this
8:39
Speaker 1: person had a running injury pop up, and I hadn't
8:41
Speaker 1: been thinking about running in the context of that athlete,
8:44
Speaker 1: if you will, never really watched them run. So they
8:47
Speaker 1: went through like a bout of therapy for like six
8:49
Speaker 1: or eight weeks. Things were kind of the same, and
8:52
Speaker 1: then one day, for I don't know why, reshifting my attention, decided, Hey,
8:56
Speaker 1: we should look at running.
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Speaker 3: I don't know why we.
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Speaker 1: Didn't do that, sorry, And then in that one session
9:00
Speaker 1: we identified something that they were doing unintentionally intentionally if
9:05
Speaker 1: you will, that was sort of sabotaging and then problem solved. Right,
9:09
Speaker 1: So if you kind of just apply traditional application, you
9:13
Speaker 1: can run into problems I think more often, or lack
9:16
Speaker 1: of success, if you will.
9:18
Speaker 2: So then let's circle back to that concept of awareness.
9:22
Speaker 2: What does it mean to have an awareness over your body?
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Speaker 1: To me, I think it's using your mind consciously and
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Speaker 1: the activities you're doing to try to put attention into
9:36
Speaker 1: multiple places of your body or multiple intentions or activities.
9:40
Speaker 1: I think we tend to get too focused on the result,
9:43
Speaker 1: which is Emily ran the Chicago Marathon in three hours,
9:47
Speaker 1: twenty eight minutes and eight seconds. Okay, great, that's true.
9:50
Speaker 1: That happened we all agree that that happened, but if
9:53
Speaker 1: you could, you should try to have some awareness to
9:57
Speaker 1: how your movements are changing, how your breathing is changing,
10:00
Speaker 1: how those changes in breathing are affecting how tense you are,
10:03
Speaker 1: and all of those things can be factors in injuries.
10:06
Speaker 1: And we've found like a high level of success with
10:09
Speaker 1: people starting to put their head in that space. And
10:12
Speaker 1: I think, to apply specifically to sport, that's a really
10:14
Speaker 1: good way to think of awareness, and it starts with
10:18
Speaker 1: just mindful trying and then hopefully coached and guided of
10:23
Speaker 1: you know, again, making that match right. So, I think
10:27
Speaker 1: when you and I started working together on this bat
10:29
Speaker 1: of therapy, I don't know how much you want to
10:32
Speaker 1: talk about specifically what had been going on, but I
10:35
Speaker 1: think there was a stark difference from the previous time
10:38
Speaker 1: that we had worked together, where you were really engaged
10:40
Speaker 1: with making routine changes and behavioral changes and looking at
10:47
Speaker 1: yourself while doing training in a way that you hadn't before.
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Speaker 1: Maybe because like plantar fasciatus as a thing was really
10:53
Speaker 1: more running scary. I don't know, maybe that raised the stakes,
10:57
Speaker 1: or maybe it was just timing, but I think maybe
11:00
Speaker 1: that was a big change from the previous time I
11:03
Speaker 1: had done therapy, where it was a little bit more okay,
11:06
Speaker 1: I got my drills. Kind of doing my drills, it
11:08
Speaker 1: got better, got better, and that, you know, if that
11:11
Speaker 1: makes sort of sense.
11:12
Speaker 2: Yeah. Yeah, it's so interesting for me because, like you
11:16
Speaker 2: and I've spoken about, I'm grateful for the awareness, but
11:19
Speaker 2: at times it feels like a double edged sword, Like
11:22
Speaker 2: sometimes I feel that I'm so aware in my body
11:25
Speaker 2: now that the second something starts to feel off, I
11:29
Speaker 2: turn into Emily the athletic hypochondriac instead. I would say,
11:35
Speaker 2: at least briefly, I have this moment where I'm like, oh,
11:38
Speaker 2: what is this? What's this a sign of am I
11:40
Speaker 2: doing something that was part of the plan in a
11:43
Speaker 2: way that maybe that's a little off. So that's why
11:45
Speaker 2: this new thing is arising. So genuinely, it has been
11:49
Speaker 2: really interesting for me to understand more about my body,
11:54
Speaker 2: but then also pull back on that like tendency to
11:58
Speaker 2: go hypochondriac, knowing that every little thing doesn't mean that
12:02
Speaker 2: the world is collapsing around me.
12:04
Speaker 3: Yeah.
12:04
Speaker 1: Yeah, I think that if you know that personality type
12:07
Speaker 1: about yourself, that you're a person who would respond really
12:11
Speaker 1: well to being coached more actively than maybe being completely independent.
12:16
Speaker 1: You know, I think that probably really stabilizes the mindset.
12:21
Speaker 1: And creating boundaries, I think is a really interesting way
12:24
Speaker 1: to think about it. And boundaries can be kind of
12:26
Speaker 1: positive and negative, so you shouldn't always think of them
12:30
Speaker 1: as negative, right, So you can actually push yourself to
12:32
Speaker 1: that boundary, and if you've done things in an intelligent manner,
12:35
Speaker 1: you've created a step wise, you know, further wider boundary
12:39
Speaker 1: that you're now approaching. Right. So when we started working
12:41
Speaker 1: with planterfesciitis, it was like, okay, runs are what three
12:45
Speaker 1: minutes at a time?
12:46
Speaker 3: Run? Walk, and then okay, we.
12:49
Speaker 1: Need to change really specific things about how your body
12:53
Speaker 1: thinks it's doing the things it's doing. Built on that tolerance,
12:56
Speaker 1: and then you're doing five k runs, then you're doing
12:59
Speaker 1: four mile runs. Boundary is expanding, and that gives you
13:01
Speaker 1: confidence and the ability to start to understand what you
13:04
Speaker 1: are normal at that point in time kind of feels
13:07
Speaker 1: like I think.
13:08
Speaker 2: And not judging or getting to a place where you
13:13
Speaker 2: are less angry about the fluctuation of normal. That is
13:18
Speaker 2: so important when it comes to managing any injury, right
13:22
Speaker 2: because in that moment whatever your baseline is is probably
13:27
Speaker 2: different than it was maybe a day, five days ago,
13:30
Speaker 2: and can be different in five days, a week, two months,
13:34
Speaker 2: as long as you have the grace to move that way,
13:36
Speaker 2: to shift that way, which is challenging, especially when you're
13:40
Speaker 2: in the heat of the moment, right like if you
13:41
Speaker 2: have a goal and you're chasing a certain thing, like, yes,
13:44
Speaker 2: you're going to be emotional about that. But to have
13:47
Speaker 2: the self awareness to know, like this is just how
13:50
Speaker 2: it is right now and move from there, it's critical.
13:54
Speaker 2: It's absolutely critical.
13:56
Speaker 1: Yeah. I think that often patients come in and they
13:58
Speaker 1: tell you about what their normal is and like things
14:01
Speaker 1: that they experience without realizing they're doing so, Like client
14:04
Speaker 1: with back pain, for example, they might notice that their
14:07
Speaker 1: back is worse because now they can't touch their toes
14:09
Speaker 1: and two days ago they could. You know something like
14:12
Speaker 1: that that you if you're a little bit more attuned
14:14
Speaker 1: to yourself, you'll and then you think it matters because
14:17
Speaker 1: you've looked at it, you can start to understand where
14:22
Speaker 1: the boundaries are or when you've maybe pushed a little
14:24
Speaker 1: too far and you need to step back that boundary
14:28
Speaker 1: just slightly. And I think that to me, that's the
14:30
Speaker 1: most powerful way for a person to become independent as
14:33
Speaker 1: an athlete, and the people that are able to do
14:37
Speaker 1: that are the people that have the least recurrent like
14:41
Speaker 1: significant pains. People that train have nags. You know, it
14:45
Speaker 1: just happens, but you can kind of temper that very
14:50
Speaker 1: well if you're looking at things in this way.
14:52
Speaker 2: And this definitely transitions to probably the next biggest lesson
14:56
Speaker 2: that I've learned from my time working with you so
15:00
Speaker 2: is that there are certain things that can happen, or
15:06
Speaker 2: certain injuries or certain wonkiness, whatever word you want to use,
15:09
Speaker 2: and some of them you can work through, and some
15:12
Speaker 2: of them you need to give them time. Right. And
15:16
Speaker 2: it goes back to that really emotional place, right, because
15:19
Speaker 2: you don't work hard for something not to go as
15:22
Speaker 2: you had originally planned. Right. But at times with our body,
15:27
Speaker 2: when we want to think long term, sometimes deviating from
15:31
Speaker 2: the plan is actually the thing that's going to empower
15:33
Speaker 2: you to be able to do that thing that you
15:35
Speaker 2: love for a longer period of time. And that training
15:39
Speaker 2: for anything, it's really challenging lesson to learn. And I
15:43
Speaker 2: mean that brings us back to last year when I
15:45
Speaker 2: had the injury that I had to pull out of
15:47
Speaker 2: the London Marathon versus maybe where I am right now,
15:50
Speaker 2: where I'm learning how to manage the wonkiness that is
15:54
Speaker 2: happening in my body in a way that's still going
15:56
Speaker 2: to enable me to do the thing that I want
15:57
Speaker 2: to do, but not do it in a way that
16:00
Speaker 2: could really put me on the injured list for a
16:02
Speaker 2: long time.
16:04
Speaker 1: And I think the change of you speaking confidently to
16:06
Speaker 1: even know that you could feel that way is really powerful, right,
16:10
Speaker 1: Like if you put yourself in the mindset of when
16:13
Speaker 1: you had planner faeschiet as pain like hardcore, it couldn't
16:16
Speaker 1: really do any runs, you know, felt excluded from your
16:19
Speaker 1: community right in certain ways, like that current headspace at
16:24
Speaker 1: that time wouldn't have let you, you know, really take
16:27
Speaker 1: that empowered sort of perspective in that way. And you know,
16:32
Speaker 1: there have been training sessions that happened, but otherwise, like
16:35
Speaker 1: not all that much really significantly changed in your life
16:38
Speaker 1: and your body, right, So it's sort of like operationally
16:40
Speaker 1: doing things different, mentally approaching things different, changing schedule I
16:45
Speaker 1: think was a really big impact, right that people I
16:48
Speaker 1: think don't really think enough about. Like I think, if
16:52
Speaker 1: you just listen to this you'll know this is bad.
16:55
Speaker 1: Right if I say, Emily ran eighteen miles on Monday,
16:59
Speaker 1: Emily woke up Tuesday, Emily ran eighteen miles on Tuesday,
17:03
Speaker 1: Emily woke up on Wednesday. Emily ran eighteen miles on Wednesday. Right,
17:07
Speaker 1: you would expect that something was probably going poorly.
17:11
Speaker 3: Right.
17:12
Speaker 1: Where if you would have ran eighteen miles on Monday
17:14
Speaker 1: and then you had tapered your training appropriately, you rant
17:17
Speaker 1: eighteen miles or nineteen miles the following Monday, right Like that,
17:21
Speaker 1: that schedule and just choosing intelligently in that way is
17:24
Speaker 1: often enough to stop something that's like a little bit
17:28
Speaker 1: inflamed and irritated from becoming a full on injury that
17:31
Speaker 1: you're managing for months and months. Right, So sometimes it's
17:34
Speaker 1: just like order operations and selecting differently.
17:36
Speaker 2: Yeah, And this is definitely the I would say the
17:40
Speaker 2: question that comes in most often when I share that
17:44
Speaker 2: something is going on within my body, just the how
17:47
Speaker 2: do I know when to train through it? And how
17:50
Speaker 2: do I know when to completely pull back? And it's
17:52
Speaker 2: a fine line depending on what you're navigating.
17:55
Speaker 3: Right totally.
17:56
Speaker 1: I mean talk about to the listeners, when how do
17:59
Speaker 1: you know, oh that you shouldn't train through the plant pain,
18:03
Speaker 1: but then you had some foot pain, like the impinging
18:06
Speaker 1: on the top of your other foot right right? How
18:09
Speaker 1: did you know that that was okay?
18:11
Speaker 2: One didn't feel preventative to what I wanted to do.
18:15
Speaker 2: So the type of pain that I was experiencing, it
18:18
Speaker 2: would when I was experiencing some top of foot pain
18:21
Speaker 2: in the middle of this training cycle, it would dissipate
18:25
Speaker 2: and go away pretty quickly when I was done running,
18:27
Speaker 2: whereas the planter fasci itis was something day in and
18:30
Speaker 2: day out, and it got to a point at the
18:32
Speaker 2: very beginning of this training cycle where I really did
18:34
Speaker 2: need to adjust my plan because it didn't feel manageable.
18:37
Speaker 2: It felt debilitating. It it didn't feel good, and I
18:41
Speaker 2: knew that pushing through that was only going to put
18:43
Speaker 2: me at a disadvantage.
18:44
Speaker 1: Later, I seem to remember you being like, oh my god,
18:46
Speaker 1: this is going to explode, isn't it, because you've kind
18:49
Speaker 1: of had yourself in the pain headspace.
18:51
Speaker 2: I was in the headspace because it was an unfamiliar
18:54
Speaker 2: place for me to experience pain again, we're going back
18:58
Speaker 2: to this hyper awareness thing. I was like, could this
19:00
Speaker 2: be a bone thing? You looked at me and you
19:02
Speaker 2: were like.
19:03
Speaker 1: No, no, But then we were able to address what's
19:08
Speaker 1: normal movement, address what's normal sensation, address what's normal mobility,
19:13
Speaker 1: and then you know, rest just enough to let it
19:17
Speaker 1: calm enough to test it again. And we did that
19:20
Speaker 1: progressive test, and you know that whole time, I was
19:23
Speaker 1: confident that you were fine with it, and because you
19:26
Speaker 1: were also putting in work to fix the mechanics that
19:29
Speaker 1: you were working on, and those things will happen, like
19:32
Speaker 1: you'll change one thing and now you're changing the utility
19:36
Speaker 1: of something else in your body, and it might speak
19:38
Speaker 1: to you. And I think when you're in a pain headspace,
19:40
Speaker 1: it's really easy to you know, kind of revert to
19:43
Speaker 1: that as your normal. And maybe that's something that's really
19:46
Speaker 1: powerful for people to just consider, is that even if
19:50
Speaker 1: you're dealing with a significant injury right now, not every
19:53
Speaker 1: other pain you're going to experience is debilitating and significant,
19:57
Speaker 1: and you should kind of.
19:58
Speaker 3: Like charge your.
20:00
Speaker 1: Ego up a little bit to be prepared to tolerate
20:04
Speaker 1: any other pain.
20:04
Speaker 3: Like, you know, you should be more durable.
20:07
Speaker 1: Mentally than like, oh my big toe feels a little sore,
20:10
Speaker 1: I'm exploding, I'm dying. I'm dying right because a lot
20:12
Speaker 1: of us has probably been on that trend, right, because
20:15
Speaker 1: that's the mentality you've been spending time in, and it's
20:18
Speaker 1: not really that's not the reality. Like, the body doesn't
20:21
Speaker 1: know that it doesn't work that way. So if you
20:24
Speaker 1: know that your body doesn't work that way, you can
20:26
Speaker 1: you know, assign different rules to different kinds of pain
20:30
Speaker 1: and you know address them accordingly. Yeah.
20:32
Speaker 2: Yeah, I mean if something genuinely really hurts you and
20:36
Speaker 2: you choose to run through that, then you have to
20:39
Speaker 2: accept that that could leave you with an undesirable result.
20:44
Speaker 2: That's how I feel.
20:45
Speaker 1: Yeah, and especially early in a training plan or low
20:48
Speaker 1: in volume. So there's certain things that everybody should be
20:50
Speaker 1: looking for. Right. If there's pain that pops up like
20:53
Speaker 1: immediately and then only gets worse, hopefully, that should be
20:56
Speaker 1: a pretty obvious sign that this is something that you
20:59
Speaker 1: need to change your program around. And if you're going
21:02
Speaker 1: to approach it from Okay, I wanted to stay with
21:06
Speaker 1: the program. I have do three stretches and it'll go away. Like,
21:09
Speaker 1: the chances are not very high that that's happening, right,
21:12
Speaker 1: But if you have something that you increase your volume,
21:15
Speaker 1: it kind of comes up slowly, it never gets too intense,
21:19
Speaker 1: and then it fades away shortly after a run. Okay,
21:22
Speaker 1: so there's something clearly more duration intensity fatigue oriented there,
21:28
Speaker 1: and if you can be attuned to that, you can
21:30
Speaker 1: know where to draw the line, and then that's something
21:33
Speaker 1: you can often train through as long as you respect
21:35
Speaker 1: it on the other side where you need to rest
21:37
Speaker 1: and recover.
21:38
Speaker 2: I did have a question that came in that I
21:39
Speaker 2: think is really relevant to right here, which is someone
21:42
Speaker 2: that says that something new kind of pops up within
21:45
Speaker 2: a week or two weeks two if they have a
21:47
Speaker 2: big race. How did they know in that instance? Is
21:51
Speaker 2: this something that I can run through? I feel like
21:53
Speaker 2: it's kind of echoing everything that we're talking about. But
21:56
Speaker 2: I guess my first piece of advice would probably be
21:59
Speaker 2: go talk to someone right off the bat, as soon
22:01
Speaker 2: as you can get in hit someone to put their
22:03
Speaker 2: hands on you and talk through exactly what you're experiencing
22:06
Speaker 2: and kind of suss out your options.
22:09
Speaker 1: It's peculiar to me that so many people want to
22:11
Speaker 1: do these like high investment activities but don't want to
22:16
Speaker 1: invest in coaching at all. You know, like independence is
22:20
Speaker 1: fantastic but especially if you're not expert or you're not
22:24
Speaker 1: experienced in whatever the activity is. Doesn't have to be running,
22:27
Speaker 1: could be weightlifting, and could be skateboarding, could be whatever.
22:30
Speaker 1: If you expect to just push threshold up, threshold up endurance, volume, frequency, intensity,
22:37
Speaker 1: and then you expect to have a full time job,
22:38
Speaker 1: you expect to have, you know, go out dating, you know,
22:42
Speaker 1: expect to go to happy hours, go to dinners, and
22:44
Speaker 1: you're going to balance all that intuitively as an inexperienced person,
22:47
Speaker 1: I think it's a little bit naive, you know, And
22:49
Speaker 1: I think the more that people would at least just
22:51
Speaker 1: touch base, you know, at the beginning of a training program,
22:55
Speaker 1: especially if it's going to be sixteen weeks of like
22:58
Speaker 1: marathon training or something like that.
23:00
Speaker 3: That way you get a little bit of a rule set. Hopefully.
23:04
Speaker 1: There was another question that I can just answer about
23:06
Speaker 1: if your physical therapist isn't helping you. Yeah, yeah, yeah,
23:09
Speaker 1: I think that's an interesting way to get sure. Some
23:12
Speaker 1: therapists might not be like giving you the advice you need,
23:15
Speaker 1: but partially you need to be going into that encounter
23:18
Speaker 1: with an idea of what you need to get out
23:20
Speaker 1: of it. Right, So if you meet with a therapist.
23:24
Speaker 1: They shouldn't just be touching your leg and giving you
23:27
Speaker 1: stretches for your leg and then you leave.
23:30
Speaker 3: Right.
23:30
Speaker 1: There should be a lot of discussion about how you
23:32
Speaker 1: do things, what you do, why you do it, what
23:34
Speaker 1: you're feeling when you do it, when you don't do it.
23:37
Speaker 1: You know, like understanding, like in that mutual perception of
23:41
Speaker 1: what's happening, right, And if you can do that early
23:44
Speaker 1: in a training plan, then you have the power to
23:46
Speaker 1: know what is likely to pop up and what is
23:49
Speaker 1: not likely to pop up. So you know, in your case,
23:53
Speaker 1: we had the plant our thing, and is that likely
23:56
Speaker 1: to speak to you in the process of a volume
24:00
Speaker 1: marathon training. Sure, But if we know that, we know
24:04
Speaker 1: a rule set around how we manage it, then we
24:07
Speaker 1: can say, oh, well, like, you know, this doesn't seem
24:10
Speaker 1: too swollen. It's only a two out of a ten.
24:13
Speaker 1: It only happened on mile twenty two days later it
24:16
Speaker 1: was gone right, and that would be a circumstance. It's
24:19
Speaker 1: pretty easy to say, all right, we're not too afraid
24:22
Speaker 1: of this, right versus something out of leftfield. My neck
24:27
Speaker 1: hurts six out of ten pain, it's sharp, it hurts
24:31
Speaker 1: all day, right, That would be very different. Right, that's unfamiliar.
24:34
Speaker 1: That's something that you should be really trying to reorient
24:38
Speaker 1: around and not just assume that it's going away right
24:41
Speaker 1: in that way so that I don't I know that
24:43
Speaker 1: that's not a running specific example, but you know something
24:46
Speaker 1: of that, of that nature that's like, oh, like I
24:48
Speaker 1: had no idea that there would be anything going on
24:50
Speaker 1: in this part of my body. That is more Okay,
24:53
Speaker 1: let's place a limit on this, right, and hopefully that's
24:56
Speaker 1: you know, I think when you say it out loud,
24:57
Speaker 1: it sounds pretty obvious, but this isn't how people are
25:01
Speaker 1: operating I think very often.
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27:02
Speaker 2: To go back to that question that someone had submitted
27:04
Speaker 2: about I feel as though working with my PT isn't
27:07
Speaker 2: helping me. There are also some things that are within
27:10
Speaker 2: your control that you have to own up and take
27:13
Speaker 2: control of, so if you are working with BT who's
27:16
Speaker 2: giving you exercises, and you're not doing your exercises at
27:19
Speaker 2: home to supplement the time that you're together, then that's
27:21
Speaker 2: on you. Also if you aren't communicating in the way
27:25
Speaker 2: that Luke just recommended, saying this is what I'm doing
27:27
Speaker 2: with my day, this is what I am not doing
27:29
Speaker 2: with my day. Maybe lately I am doing more of
27:32
Speaker 2: X or why and I haven't mentioned that to you before. Like,
27:34
Speaker 2: you have to be as upfront as possible with this
27:36
Speaker 2: person so that they can help you alleviate, navigate whatever
27:40
Speaker 2: it is that you're going through. And then the last
27:42
Speaker 2: thing here really is at times working with a physical therapist,
27:46
Speaker 2: think about how you feel when you work with a therapist.
27:48
Speaker 2: I don't know about you, but I have in my
27:51
Speaker 2: therapy journey navigated or worked with a few different professionals
27:55
Speaker 2: and knew at one point or another that maybe that
27:57
Speaker 2: relationship wasn't right for me. Same opportunity when you're working
28:01
Speaker 2: with a physical therapist. So just because someone is qualified
28:06
Speaker 2: doesn't necessarily mean that they're going to be the right
28:08
Speaker 2: professional for you. So be honest and upfront with what
28:11
Speaker 2: it is that you need. If you feel like you guys,
28:13
Speaker 2: click if you feel like you have a good working relationship,
28:15
Speaker 2: because at the end of the day, not only is
28:17
Speaker 2: this your body, but this is also your money, which
28:19
Speaker 2: is something that will lead this conversation and do as
28:22
Speaker 2: well because it is a big investment.
28:26
Speaker 1: Yeah, I mean, definitely go shopping. Like even I have
28:29
Speaker 1: clients that I've worked with that I don't think that
28:31
Speaker 1: had necessarily bad experiences with me, but then they've seen
28:34
Speaker 1: someone else at motive like filling in for me or whatever,
28:37
Speaker 1: and they just really jibe and it works and it's
28:39
Speaker 1: great and they just maybe understand each other a little
28:41
Speaker 1: bit better then I had, you know, a fit with
28:44
Speaker 1: that person on that day or those sessions, And if
28:48
Speaker 1: that helps that person navigate their experience better, that's a win, right,
28:53
Speaker 1: And like not all not all people are suited to
28:56
Speaker 1: all people, right, I think like astrological signs, right, aren't
28:59
Speaker 1: there one that are really bad?
29:01
Speaker 2: Something like that? I'm not good. I'm not good with
29:03
Speaker 2: astrology myself, but I feel that So Yeah, shopping around
29:07
Speaker 2: is important. But then again to that topic of money,
29:09
Speaker 2: I mean, thinking about coming to PT every week for
29:13
Speaker 2: three months, Like you said earlier, it is an intelligent
29:17
Speaker 2: decision if you were going to go after a goal
29:20
Speaker 2: to invest in coaching. And I got to the point
29:22
Speaker 2: with my body where I knew what my goal was
29:25
Speaker 2: and I knew that in order to get to my goal,
29:27
Speaker 2: I needed to invest in physical therapy like hard stop.
29:31
Speaker 2: That's it. If you're a person that maybe doesn't have
29:34
Speaker 2: like the issues that I had, or hasn't been navigating
29:40
Speaker 2: I would say persistent injury, then I don't think anyone's
29:44
Speaker 2: going to tell you that you need to pay to
29:46
Speaker 2: go to physical therapy every week. But for me, in
29:49
Speaker 2: pursuit of my goals, I had to make that commitment.
29:51
Speaker 2: So it stopped becoming about I don't know if I
29:54
Speaker 2: really want to do this. I don't know if it's
29:56
Speaker 2: worth it to me. To this is worth it to me,
30:00
Speaker 2: I'm going to allocate my budget to make this work
30:03
Speaker 2: for me. And then in that allocation of my budget,
30:06
Speaker 2: I didn't have like kind of like the negative feelings
30:08
Speaker 2: or like the buyer's remorse that you could get when
30:10
Speaker 2: you like spending a lot of money dedicated towards something.
30:12
Speaker 2: It was like, no, this is a decision I already
30:13
Speaker 2: made and I'm going to go with it. And also
30:17
Speaker 2: on that note. I mean a lot of people listening
30:20
Speaker 2: to this probably have like certain health insurance plans that
30:22
Speaker 2: would cover physical therapy. So depending on what your insurance
30:25
Speaker 2: plan is, you can find a therapist that takes your insurance,
30:28
Speaker 2: hopefully so that when you show up it's only some
30:30
Speaker 2: sort of a copay.
30:32
Speaker 3: Yeah, I motive.
30:33
Speaker 1: We let people send their insurance ahead of time, and
30:36
Speaker 1: we tell them up front, like exactly what it'll cost
30:38
Speaker 1: if they worked with somebody at our practice. Yeah, pretend
30:42
Speaker 1: I wasn't here and talk about why you decided it
30:44
Speaker 1: was worth it to do physical therapy.
30:46
Speaker 2: If you weren't here, and I would tell you this
30:48
Speaker 2: even if you were here. I'm very lucky that you
30:50
Speaker 2: and I have this great relationship. I decided to do
30:54
Speaker 2: physical therapy because, like I just said, I did not
30:57
Speaker 2: think that I could get to my goal on my own.
30:59
Speaker 2: I truly, truly believe that not only do coaches need coaches,
31:06
Speaker 2: but also there were things that I just didn't have
31:09
Speaker 2: the know how to do, and I needed to reach
31:12
Speaker 2: out to someone who could educate me and help me.
31:18
Speaker 1: What do you think, Yeah, I mean, I'm sure that's
31:20
Speaker 1: part of it. What the other part I was wondering
31:22
Speaker 1: if there was something like just more in your life
31:26
Speaker 1: experience that that, you know, rather than so functional. You know,
31:29
Speaker 1: like if you you decided you needed a physical therapy,
31:32
Speaker 1: I'm saying this on your behalf.
31:34
Speaker 2: Yeah, I'm here.
31:36
Speaker 1: You decided you needed physical therapy because the newness of
31:41
Speaker 1: certain things would make you anxious and you needed help
31:43
Speaker 1: navigating that maybe, yeah, or you were frustrated that you
31:49
Speaker 1: keep trying to have a certain goal and you're not
31:52
Speaker 1: getting to it on your own, and you were angry
31:53
Speaker 1: about it, and maybe I don't know, Like I guess
31:57
Speaker 1: to me, like sometimes you know, reading your own emotions
32:00
Speaker 1: is a good way to figure out like why you
32:03
Speaker 1: want to invest in something or not.
32:05
Speaker 3: You know.
32:05
Speaker 1: Yeah, So if you if you bunked out of something
32:08
Speaker 1: and you like really didn't care that much or like
32:11
Speaker 1: didn't want to change your behavior because of how that happened,
32:13
Speaker 1: and then like I would really question your own motivations
32:16
Speaker 1: to be involved in that thing, you know, Like I think,
32:18
Speaker 1: like if you failed at something and it really didn't
32:22
Speaker 1: bother you in a way that you want to take action,
32:25
Speaker 1: you think about that, right, And I think that this
32:28
Speaker 1: time that seemed evident to me that It was not
32:32
Speaker 1: a personality shift, but like it was like consciously like, oh,
32:35
Speaker 1: like I'm not going that way that I went before.
32:38
Speaker 1: I'm not going to do it that way.
32:40
Speaker 2: Yeah, And last year I didn't work with a coach.
32:43
Speaker 2: I came to you like when really I was down
32:46
Speaker 2: and out already and I just decided that, like I
32:49
Speaker 2: did not want to repeat I wouldn't even call it
32:52
Speaker 2: a mistake, but I didn't want to repeat that again.
32:55
Speaker 2: I am, you know, a certified run coach, but that
32:59
Speaker 2: doesn't mean and I don't need help. Everyone needs help,
33:02
Speaker 2: I believe firmly. And I had my run coach on
33:05
Speaker 2: the show not all that long ago, Rebecca Stow, and
33:09
Speaker 2: I decided that I was this time around a gonna
33:12
Speaker 2: work with a run coach and be gonna work diligently
33:15
Speaker 2: with a physical therapist, and like that was it. That
33:17
Speaker 2: was the decision. And again I didn't question that decision,
33:21
Speaker 2: and it empowered me and made me feel like to
33:25
Speaker 2: your point that I could kind of like stop overthinking
33:29
Speaker 2: and just like ask the questions that I needed to
33:32
Speaker 2: ask sometimes without I'm already prone to being an anxious human,
33:36
Speaker 2: so like to be able to like ask the question
33:38
Speaker 2: and get an answer, and then like I put my
33:41
Speaker 2: trust in you. Right. So this is probably the biggest,
33:45
Speaker 2: the last big learning really, I mean, and there is
33:48
Speaker 2: so much, but another big learning from our time together
33:51
Speaker 2: is like I trust in you. Right. So if I
33:54
Speaker 2: show up and I'm like the top middle part of
33:56
Speaker 2: my foot is hurting, and you are like, I'm not
33:59
Speaker 2: really concerned, and I in my gut, in my soul,
34:02
Speaker 2: in the center of my chest, like I'm concerned. Well,
34:05
Speaker 2: if you're not really concerned and you're the one that's
34:07
Speaker 2: like touching the foot and feeling the foot and asking
34:09
Speaker 2: me all the questions that you need to ask, and
34:11
Speaker 2: you have all this education, then like, yes, I can
34:13
Speaker 2: trust my gut, but really, like I trust in you
34:16
Speaker 2: because you're the one who probably knows I can articulate
34:19
Speaker 2: like what's going on, but you're the one who has
34:21
Speaker 2: seen this before, You've worked with people before, and like
34:24
Speaker 2: that is your role for me, someone who has been
34:27
Speaker 2: traveling a lot, doing the best you can with all
34:29
Speaker 2: this training. Like I needed people to like be in
34:32
Speaker 2: my corner so that I could navigate the right way
34:35
Speaker 2: to move forward when I knew that I wouldn't have
34:37
Speaker 2: all the answers.
34:38
Speaker 1: Yeah, And I think I try to in those situations
34:42
Speaker 1: not just be the guy that knows the stuff, because I.
34:44
Speaker 3: Think that that.
34:47
Speaker 1: A can be very annoying, but b doesn't help the
34:49
Speaker 1: person sort of be like comforted or self soothe, if
34:54
Speaker 1: you will, yeah, wrapping their head around what's going on,
34:56
Speaker 1: because if you talk to them instead about you know,
35:00
Speaker 1: what you are not seeing, that would be concerning. Okay,
35:03
Speaker 1: here are the reasons right here. If this was really
35:05
Speaker 1: a problem, I would be expecting more of these type
35:07
Speaker 1: of things, and talk to me about how you feel
35:09
Speaker 1: about that, Are you noticing any of those things, and
35:11
Speaker 1: really again, like conversational about it rather than just oh,
35:15
Speaker 1: this bone seems fine, this muscle is tight, stretch it dumb, dumb,
35:19
Speaker 1: you know, like, which I think is actually how some
35:22
Speaker 1: encounters go down, right, and then God forbid that something
35:26
Speaker 1: goes wrong. From that point, that person is now like
35:29
Speaker 1: double damaged off of the experience, right, yeah, which I
35:32
Speaker 1: think can be a bummer. So I think like, if
35:36
Speaker 1: you're going to work with somebody, not just a physical therapist,
35:38
Speaker 1: but a coach, should hopefully be somebody that's going to
35:41
Speaker 1: be willing to communicate with you in a normal human way.
35:45
Speaker 3: Regardless of the fact that.
35:46
Speaker 1: They know more about a certain thing and you know
35:49
Speaker 1: more about a certain something else, right. And I feel
35:53
Speaker 1: like that's something that definitely took time for me to
35:56
Speaker 1: figure out in my career because I think early in
35:57
Speaker 1: my career I would just be like, don't this is obvious,
36:00
Speaker 1: Just do these five exercises. It would be totally fine, right, like,
36:04
Speaker 1: and you know, even though that theoretically would be true,
36:08
Speaker 1: the outcome would never happen, you know. And it's like
36:10
Speaker 1: sort of how you encounter and how you talk to people,
36:14
Speaker 1: it makes a huge difference, especially depending on how they are,
36:17
Speaker 1: so you know that person may not be a fit
36:19
Speaker 1: to a certain communication. I have other clients that I
36:22
Speaker 1: have to say, like, come on, man, you're being such
36:25
Speaker 1: a baby about this, Like come on, like, don't just
36:28
Speaker 1: damn do it, you know, And that's like the coaching
36:30
Speaker 1: that they need.
36:32
Speaker 2: But I don't think that's you, hopefully not hopefully not.
36:36
Speaker 2: You know, you mentioned or equipped about going home and
36:39
Speaker 2: like doing those five exercises. As a PT. I'm curious, like,
36:42
Speaker 2: how often would you say that someone comes in for
36:45
Speaker 2: PT and you give them homework and they don't do it.
36:49
Speaker 3: I think that a motive.
36:51
Speaker 1: We probably have a higher success rate of people doing
36:53
Speaker 1: this stuff than a lot of places, but even at that,
36:56
Speaker 1: it's probably fifty to fifty. Yeah, best, How can you
36:58
Speaker 1: tell nothing changes? And there are physical cues to that
37:05
Speaker 1: and psychological cues to that, and behavioral cues to that.
37:10
Speaker 1: You know they keep making the same mistakes in their
37:13
Speaker 1: training plan, then they're clearly not listening. They're not willing
37:16
Speaker 1: to have a conversation in which the rules might need
37:18
Speaker 1: to change. And if that's the case, it's unlikely that
37:21
Speaker 1: things get better.
37:21
Speaker 2: Right.
37:22
Speaker 1: So I always tell people that as a physical therapist,
37:25
Speaker 1: it's got physical in the name, but my goal is
37:28
Speaker 1: to change the way you think. And I actually really
37:31
Speaker 1: approach it that way because if you had a physical
37:35
Speaker 1: problem and you didn't need help or to change the
37:38
Speaker 1: way you think about it, you wouldn't be at physical therapy.
37:40
Speaker 1: You would be on your own with it going away
37:43
Speaker 1: because it was just a physical thing. But now you
37:45
Speaker 1: need to You've come to an m pass right where
37:47
Speaker 1: something needs to change, and I think actually often the
37:49
Speaker 1: rules need to change and how you think needs to change.
37:52
Speaker 1: I'll use exercises to get out a specific thing, because
37:56
Speaker 1: technical things are real, but really the goal is for
37:59
Speaker 1: you to understand, Oh, you know, you did that plio
38:02
Speaker 1: exercise on your left foot and it felt like breezy
38:05
Speaker 1: and simple, right, and you did on your right foot
38:06
Speaker 1: and it's like, okay, what the hell, Like where's my leg?
38:09
Speaker 1: You know, like what's going on with that? So it
38:12
Speaker 1: didn't really matter what exercise per se if the you know,
38:17
Speaker 1: the end goal was you realize that that's limitation and
38:19
Speaker 1: understand how to change it.
38:21
Speaker 2: Yeah. Yeah, you're making me sit here thinking about the
38:24
Speaker 2: difference between my left and my right head. But that's sorry.
38:27
Speaker 2: It's a conversation for another day. I before we jump
38:31
Speaker 2: into a few listener questions, I have a question for you.
38:36
Speaker 2: What would you say that you've learned working with me what.
38:43
Speaker 3: I've learned working with you.
38:45
Speaker 1: I think that it's been a good blend of working
38:47
Speaker 1: with somebody that hasn't done coaching that much before and
38:53
Speaker 1: now is fully engaging with it and not overdoing that
38:58
Speaker 1: aspect of it. I think because you've got you picked
39:00
Speaker 1: up a run coach, you picked up a physical therapist,
39:03
Speaker 1: you picked up some recovery services that you've been like
39:06
Speaker 1: pretty regularly making use of right And I think that
39:10
Speaker 1: what I've learned.
39:12
Speaker 3: To do better.
39:13
Speaker 1: Maybe is make sure that she's like tempering the usage
39:17
Speaker 1: of all these things. They were like applying appropriate importance
39:20
Speaker 1: to those things, right, because sometimes I think in New
39:23
Speaker 1: York we get really like I guess Type A is
39:26
Speaker 1: like an easy way to describe that, like go get
39:28
Speaker 1: her like do.
39:28
Speaker 3: More, do more? Do more?
39:30
Speaker 1: And is it easy to just suggest another thing to
39:33
Speaker 1: go do and another thing to spend money on? Sure,
39:36
Speaker 1: but that may not be like really the best solution.
39:39
Speaker 1: And the way that you've been kind of actively engaging
39:43
Speaker 1: with all these things kind of keeps me in check
39:46
Speaker 1: with my thinking about like oh, like yeah, interesting suggestion,
39:50
Speaker 1: Like what do I think about that? You know? So
39:52
Speaker 1: I think that that sort of like active assessment of
39:55
Speaker 1: that has been good.
39:56
Speaker 2: I'm glad to help you with my type aness. Okay,
39:59
Speaker 2: we're going to break into a few hurdler questions here
40:02
Speaker 2: because I would be remiss if I didn't take this
40:05
Speaker 2: chance on their behalf with you in the hot seat. Here,
40:09
Speaker 2: does Luke recommend foam rolling or massage guns to his clients?
40:15
Speaker 1: So I will preface this is not a never do
40:19
Speaker 1: this thing, but generally no. And the reason that I
40:22
Speaker 1: say generally know is because I think a lot of
40:24
Speaker 1: the time that time people are spending with that if
40:28
Speaker 1: they were to do something specific to their own needs,
40:31
Speaker 1: would be time better spent on that instead of the
40:34
Speaker 1: foam rolling or the massage gun, which is really not
40:37
Speaker 1: changing anything. It's kind of like a passive engagement, right,
40:42
Speaker 1: and I like I just gravitate towards to things that
40:45
Speaker 1: are more mentally engaging while physically engaging.
40:48
Speaker 2: What I've learned from working with Luke is really like
40:51
Speaker 2: everything comes back to foundational movement, right, So if you
40:55
Speaker 2: can determine and examine perhaps the discrepancies between your side,
41:00
Speaker 2: it's if you're having a certain issue or really home
41:04
Speaker 2: in on a specific area that needs a little extra love,
41:08
Speaker 2: then spending the time doing exercises to fix an issue
41:13
Speaker 2: rather than band aid it via the use of whether
41:16
Speaker 2: it be certain tools or creams or sprays, whatever it
41:20
Speaker 2: might be, Like that will always be the goal from
41:23
Speaker 2: most ptspov.
41:25
Speaker 1: Yeah, and it's always what's the context as well, because
41:28
Speaker 1: I think we like to train and work on increasing capacities,
41:34
Speaker 1: not just like changing and stretching and exercising just because, right, So,
41:40
Speaker 1: if you needed to have a certain amount of power
41:42
Speaker 1: to run seven forty miles to get the marathon goal
41:45
Speaker 1: you want. Okay, do we have the core competency to
41:48
Speaker 1: actually do that? And where would the breakdown be likely
41:52
Speaker 1: to occur if it were to break down? Right? That
41:54
Speaker 1: I think is the way to be more reliably successful,
41:56
Speaker 1: then to like just neurologically mash something with a massage
42:01
Speaker 1: gun and then hope.
42:02
Speaker 3: For the best.
42:02
Speaker 2: Yeah, and you're you're reminding me of an important question
42:06
Speaker 2: that comes in and it's related to perhaps the anxiety
42:08
Speaker 2: that comes up with changing the plan that's already written
42:11
Speaker 2: in pencil. And over the last few weeks, as I've
42:15
Speaker 2: been navigating a little bit of new tendonitis in the
42:17
Speaker 2: left knee leading up to the race on Sunday, we
42:21
Speaker 2: pivoted and I started doing more cycling rather than running
42:24
Speaker 2: to give this particular wonkiness like a little bit of
42:28
Speaker 2: breathing room and perhaps time to heal a little bit better.
42:31
Speaker 2: And as I did that, I got a lot of
42:32
Speaker 2: questions that came in surrounding the idea of well, what's
42:36
Speaker 2: going to happen to all my training? What's going to happen?
42:39
Speaker 2: And you just said right now, you said, do you
42:41
Speaker 2: have the capacity like there is a mutual understanding between
42:44
Speaker 2: you and I that I have the capacity to run
42:47
Speaker 2: a certain speed do a certain thing. I wouldn't have
42:50
Speaker 2: that capacity if I drove my injury into a greater
42:54
Speaker 2: place of discomfort and really angered it. Right, So let's
42:58
Speaker 2: why can't you? Can you come on that for me?
43:00
Speaker 2: Can you comment on the idea of like understanding that
43:04
Speaker 2: a week off isn't going to negate what's going on
43:06
Speaker 2: with your training?
43:07
Speaker 3: Yeah?
43:07
Speaker 1: Well, I mean I think understanding who you are as
43:10
Speaker 1: an athlete is relevant as well. And I think that
43:12
Speaker 1: I'm staring at the poster that says three twenty eight
43:14
Speaker 1: oh eight, so we know that you have that capability
43:17
Speaker 1: in you and you know, rate your training for that marathon.
43:20
Speaker 2: Out of ten hard eight nine like really solid.
43:23
Speaker 1: So that was like a really good effort for you, right,
43:25
Speaker 1: And so we know that that capacity is there. So
43:28
Speaker 1: if I put you in a box for two weeks,
43:31
Speaker 1: you know, the day after that, and you hadn't run
43:32
Speaker 1: another marathon, how far off of three twenty eight eight
43:35
Speaker 1: do you think you would get.
43:36
Speaker 2: If we had to pretend that I hadn't run the
43:38
Speaker 2: first one and mix my legs, and I think I'd
43:40
Speaker 2: still probably be pretty close to pretty close.
43:42
Speaker 1: Right. So it's like if you have a certain capacity
43:44
Speaker 1: and you know, understand yourself as an athlete, which is
43:47
Speaker 1: easier when you're experience. It's harder when you're inexperience. Then
43:50
Speaker 1: you kind of know, you know, if you're a pitcher,
43:53
Speaker 1: you know you throw ninety seven miles an hour. You know,
43:55
Speaker 1: on a bad day you throw ninety five miles an hour,
43:57
Speaker 1: and like you kind of calibrate yourself to expectations that way.
44:00
Speaker 1: And I think that in your case, as long as
44:03
Speaker 1: we maintain some physical capacity and cardiovascular engagement, we can
44:08
Speaker 1: be pretty confident that you're getting a good result if
44:10
Speaker 1: you don't injure yourself before you get to the race, right.
44:13
Speaker 2: Yeah.
44:13
Speaker 3: Yeah, And that's like I said, harder for a new person.
44:16
Speaker 1: So that's where I think coaching again and even more
44:19
Speaker 1: of an.
44:19
Speaker 2: Asset, Yeah, for sure. Another question that came in from
44:24
Speaker 2: Chelsea I believe her name, is how to know when
44:26
Speaker 2: you're ready to return for a run if you feel
44:29
Speaker 2: as though, feel as though, I'll use those that in
44:32
Speaker 2: air quotes here, you've healed.
44:36
Speaker 1: The vagueness of what you're healing from is obviously conspicuous. Here,
44:41
Speaker 1: I would say that you shouldn't be afraid to reintroduce
44:45
Speaker 1: some amount of the activity that you're working with throughout
44:50
Speaker 1: the healing process. So if you've expected to wait, be
44:53
Speaker 1: healed and then do what you were doing before, bad policy.
44:57
Speaker 1: Right in the process of healing, you should have been
45:00
Speaker 1: able to involve some amount of the activity or training
45:04
Speaker 1: related activities for the thing that you want to do.
45:07
Speaker 1: And I feel like if I had to guess, the
45:09
Speaker 1: headspace of that person is coming from where they're not
45:12
Speaker 1: quite that place. They've been in the waiting and hoping place,
45:17
Speaker 1: And I think that's a good opportunity for coaching.
45:20
Speaker 2: And I also think here is a really good time
45:23
Speaker 2: if this is a question that's relevant to running, to
45:26
Speaker 2: reiterate the value and benefit to run walking. I over
45:31
Speaker 2: the last two three years navigating different moments of injury,
45:36
Speaker 2: all like I would say, three decently sized injuries that
45:40
Speaker 2: I've come back from involved weeks of run walking. And
45:44
Speaker 2: it was something that Emily, before working with coaches, may
45:48
Speaker 2: have been resistant to and adopted that first mindset. It's like, oh,
45:51
Speaker 2: it still hurts, not ready to run. Oh it's still hurts,
45:53
Speaker 2: not ready to run, but now being able to build
45:56
Speaker 2: up that resilience and build back to the capacity that
46:00
Speaker 2: I knew that I had been previously capable of. That
46:03
Speaker 2: reminded me and instilled in me the value of sacrificing
46:06
Speaker 2: a little bit of what feels quote unquote normal to
46:09
Speaker 2: get to where you want to be.
46:11
Speaker 1: Yeah, you know what every person says that we look
46:16
Speaker 1: at and then try to alter mechanics.
46:18
Speaker 2: What do they say?
46:19
Speaker 1: This is exhausting, right, They're like, they're like, you want
46:22
Speaker 1: my niece to go?
46:23
Speaker 3: How high?
46:23
Speaker 1: You want my button? You want my heel to kick?
46:25
Speaker 1: How far you want my arms to move? Like?
46:27
Speaker 3: What you want me to do this? Cadence? You want
46:29
Speaker 3: me to do this? You want my foot underneath me?
46:31
Speaker 3: You want this? You want that?
46:32
Speaker 1: And they're like it's exhausting, right, So why wouldn't you
46:36
Speaker 1: give yourself the opportunity to be successful in a run
46:39
Speaker 1: walk where you you know, say you start by running
46:41
Speaker 1: for two minutes, walking for two minutes because you were
46:44
Speaker 1: already exhausted doing it for forty seconds on the treadmill,
46:47
Speaker 1: like you think you're gonna go out for ten miles
46:49
Speaker 1: and sustain that, you know, like it's actually just it's
46:52
Speaker 1: just good training, you know, give yourself the opportunity to
46:55
Speaker 1: actually do the thing that you're trying to do.
46:57
Speaker 2: Do the thing that you're trying to do. I feel
47:00
Speaker 2: like a lot of the other questions that came through
47:02
Speaker 2: are like specific. It would be like how to deal
47:05
Speaker 2: with post your typical tibial foot pain, or how to
47:09
Speaker 2: navigate tight quads. I will give one area specific question
47:12
Speaker 2: to you because I know that this is a commonality
47:16
Speaker 2: between amongst runners, is navigating tight hips? Is there anything
47:20
Speaker 2: you would say to the general running population about navigating
47:24
Speaker 2: tight hips?
47:25
Speaker 1: Running, especially for endurance, long distances, long amounts of time,
47:31
Speaker 1: or at very high speeds, is tiring for the hips,
47:35
Speaker 1: and it will create neurological tension at a minimum and
47:38
Speaker 1: then likely over time connective tissue and muscle tissue tension
47:42
Speaker 1: over time. And if you're not addressing that in proportion
47:46
Speaker 1: to the amount that you are engaging with activity, you
47:49
Speaker 1: should expect those things to continue to increase. Right.
47:52
Speaker 3: So, I think of a lot of things as like
47:53
Speaker 3: a bank.
47:55
Speaker 1: Right, if you put two hundred dollars in the bank
47:58
Speaker 1: and your runt as one hundred dollar, like it was
48:01
Speaker 1: nineteen sixty one, and you take out one hundred dollars.
48:04
Speaker 1: You have one hundred dollars in the bank, right, and
48:06
Speaker 1: you know one hundred dollars is coming out of your
48:07
Speaker 1: bank every month, right, So your bank is replenishing at
48:12
Speaker 1: a certain rate, and it's you know, being emptied at
48:15
Speaker 1: a certain rate. And if the rates don't match, you're
48:18
Speaker 1: going to have a problem. Right. So if you run
48:20
Speaker 1: and you do one percent of the recovery that you
48:23
Speaker 1: should do or one percent of the movement diversity, let's
48:26
Speaker 1: say that you should so ninety nine percent of the
48:29
Speaker 1: stress one percent of the recovery. How do we expect
48:31
Speaker 1: that to accumulate over time? I think that's probably the
48:34
Speaker 1: biggest thing is runners.
48:36
Speaker 3: Like to run. They don't like to do the other stuff.
48:39
Speaker 1: And if you think about the future and how much
48:42
Speaker 1: you might want to run when you're fifty, when you're sixty,
48:45
Speaker 1: if you still want to run, I think you should
48:47
Speaker 1: probably put a lot more proportion into thinking about maintaining
48:51
Speaker 1: your capacities and maintaining your normal which is like how
48:54
Speaker 1: you can move, what range of motion you have, things
48:56
Speaker 1: like that, things like that.
48:58
Speaker 2: You know, the reason whyfer pfessional runners are professional runners
49:02
Speaker 2: is not only because they run well, but because they
49:04
Speaker 2: have now found more often than not, some sort of
49:08
Speaker 2: sponsorship that enables them to put in the time to
49:10
Speaker 2: do all the other things that they need to do
49:13
Speaker 2: that they need to do to run well, whether that
49:15
Speaker 2: be prioritize their nutrition, make time for all of this recovery,
49:19
Speaker 2: like actively go and lift weights, Like there's so many
49:22
Speaker 2: things that we don't see when we go and turn
49:25
Speaker 2: on the TV and watch Kire Tomato or Kipchoge, like
49:28
Speaker 2: crush at Berlin, and they crush because they put emphasis
49:32
Speaker 2: on so many of the things that slowly recreational runners
49:36
Speaker 2: often overlook. And again there's a reason why they're the
49:40
Speaker 2: best in the world. It's because they focus on that.
49:43
Speaker 1: And I think, think about what stress you have in
49:45
Speaker 1: your life that's contributory to how you feel every day, right,
49:48
Speaker 1: Like those people don't have, you know, sixty hour a week,
49:52
Speaker 1: seventy hour week Goldman Sachs desk work to do. They're
49:56
Speaker 1: not going to have a certain type of stress in
49:58
Speaker 1: their body. Pretty much stand up all day for work.
50:02
Speaker 1: I'm not going to have certain type of stress in
50:04
Speaker 1: my body. You know someone else sits down all the time,
50:07
Speaker 1: they will, you know, So don't expect to act like
50:10
Speaker 1: a professional if most of your life is taken up
50:13
Speaker 1: with being a professional of something else, right of.
50:16
Speaker 2: Something else, of something else. I'm so excited that we
50:18
Speaker 2: finally sat down and did this. Is there any other knowledge,
50:21
Speaker 2: wisdom leucisms that you want to just spell on the
50:24
Speaker 2: hurdlers before I let you go?
50:28
Speaker 1: Knowledge and wisdom? I don't know, but I think move
50:33
Speaker 1: more of your body more of the time. You know,
50:35
Speaker 1: if you're interested in an activity, regardless of what it is,
50:38
Speaker 1: chances are that it doesn't use a lot of your
50:41
Speaker 1: body to do that. So if you think about running,
50:43
Speaker 1: since we've been talking a lot about that today, this
50:45
Speaker 1: very like forward motion sagital plane needs in arms forward
50:49
Speaker 1: kind of motion. Right, A lot of us end up
50:51
Speaker 1: lacking rotation, We lack movement side to side, we lack
50:56
Speaker 1: core activity, we lack you know, diverse breathing. You know,
50:59
Speaker 1: we only get engaged with moving that way, and that,
51:02
Speaker 1: over time, is not what the human body really likes. So,
51:06
Speaker 1: you know, whatever the activity is, do more with more
51:09
Speaker 1: of your body, more of the time. And that doesn't
51:12
Speaker 1: mean like bash your head into wall weightlifting. It doesn't
51:15
Speaker 1: mean go to yoga nineteen times a week. It means
51:18
Speaker 1: diversity right, and I think that that would help probably.
51:21
Speaker 2: Everybody movement diversity for the When Luke so Happy you
51:25
Speaker 2: came in? How did the hurdlers follow along with you?
51:28
Speaker 2: What do they need to know about Motive? Give me
51:30
Speaker 2: the details.
51:31
Speaker 1: So Motive Motive n Why is a physical therapy and
51:35
Speaker 1: wellness studio in Soho, New York. You can find us
51:38
Speaker 1: at Motive NY dot com, m O t i v
51:41
Speaker 1: n y dot com. Follow us on Instagram at m
51:44
Speaker 1: O t i v n why. You can follow me
51:47
Speaker 1: personally at Luke Motive l u k E m O
51:50
Speaker 1: t i v I'll say, though, be prepared for predominantly
51:54
Speaker 1: photos of my son, who is a side of like
51:58
Speaker 1: exercise and physical therapy stuff.
52:01
Speaker 2: Ten out of ten would recommend I'm over at Hurdle
52:04
Speaker 2: Podcast and at Emily a Body Another Hurdle Conquered. Catch
52:08
Speaker 2: you guys next time