Latest / The Body Pod / Frozen Shoulder, ACL Recovery & Plantar Fasciitis: What Every Active Woman Needs to Know with Dr. Tom Walters

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Frozen Shoulder, ACL Recovery & Plantar Fasciitis: What Every Active Woman Needs to Know with Dr. Tom Walters · The Body Pod

• 0:00
  Speaker 1: If you can generally do your joints can move through
• 0:03
  Speaker 1: the net, they have enough range of motion to do
• 0:06
  Speaker 1: the things you need in life. You don't need to
• 0:08
  Speaker 1: sit around and just do mobility exercises. I think you
• 0:11
  Speaker 1: should focus on string training with control through full range
• 0:15
  Speaker 1: of motion. Not only will you get stronger and you'll
• 0:17
  Speaker 1: improve your movement control, but you'll also make sure that
• 0:19
  Speaker 1: your mobility stays full.
• 0:22
  Speaker 2: Hi everyone, my name is Haley and this is Laura,
• 0:25
  Speaker 2: and welcome to the body Pod. Welcome back to the
• 0:30
  Speaker 2: Body Pod.
• 0:32
  Speaker 3: Tom.
• 0:32
  Speaker 2: We're so excited to hear all of your updates since
• 0:35
  Speaker 2: we chatted last You have your app live, and you
• 0:39
  Speaker 2: have these seven editions that are kind of your book.
• 0:42
  Speaker 2: I'll let you explain it, but a lot has happened
• 0:44
  Speaker 2: for you since we had you on last fall, So
• 0:48
  Speaker 2: why don't you just give us an introduction of what
• 0:50
  Speaker 2: you've been doing and how your app is going and
• 0:53
  Speaker 2: anything that would be I guess new to the audience
• 0:57
  Speaker 2: since we had you on last time.
• 0:59
  Speaker 4: Amazing. Well, thank you again for having me back.
• 1:01
  Speaker 1: It's so fun to I love chatting about all these
• 1:04
  Speaker 1: topics related to pain and injuries, so appreciate you having
• 1:07
  Speaker 1: me back. It's been a whirlwind. I try to keep things.
• 1:10
  Speaker 1: I get bored quickly. I was telling you, so I
• 1:12
  Speaker 1: like to have kind of new things in the chamber,
• 1:14
  Speaker 1: and yeah, the app came out. You were a big
• 1:17
  Speaker 1: inspiration for that, encouraging me to think about the app.
• 1:19
  Speaker 4: So the app has been really cool.
• 1:20
  Speaker 1: I kind of think of it as sort of like
• 1:22
  Speaker 1: having me as your physical therapist in your pocket, because
• 1:25
  Speaker 1: it's a little bit more personalized because I think, you know,
• 1:27
  Speaker 1: I can't see everybody in person, like that would be
• 1:30
  Speaker 1: kind of a gold standard, like they could come to
• 1:31
  Speaker 1: the clinic. I could evaluate them with my hands, treat them.
• 1:34
  Speaker 1: It's just hard, right, you can't do that. You just
• 1:36
  Speaker 1: don't have enough hours to see everyone. So the books
• 1:39
  Speaker 1: and YouTube and all these resources, the first book, it's
• 1:41
  Speaker 1: been so cool to see all those help people.
• 1:44
  Speaker 4: But the app is just like a way I.
• 1:46
  Speaker 1: Think, you know, like with you have a community and
• 1:48
  Speaker 1: you can have a little more personal interaction with people.
• 1:51
  Speaker 1: I have office hours where I meet with people on
• 1:53
  Speaker 1: Zoom and it's sort of almost like group almost like
• 1:56
  Speaker 1: group coaching, like group physical therapy. So people ask their
• 1:59
  Speaker 1: personal questions and I can just be because that's the
• 2:01
  Speaker 1: real power of physical therapy. The best type of physical
• 2:05
  Speaker 1: therapy as someone who's listening to you and then prescribing
• 2:10
  Speaker 1: exercises or using manual therapy interventions that are really specific
• 2:14
  Speaker 1: to your symptoms or like any functional impairments you have.
• 2:17
  Speaker 1: So yeah, the app's been really fun. And then we
• 2:20
  Speaker 1: basically took the big book that you know. The big
• 2:22
  Speaker 1: book has chapters for each body reagions, like the shoulder chapter,
• 2:25
  Speaker 1: there's the ankle chapter, you know, all those programs. Some people,
• 2:29
  Speaker 1: that book is hard to carry, like if you want
• 2:31
  Speaker 1: to take it to the gym or we're traveling.
• 2:34
  Speaker 2: So I'm so glad that you broke it up because
• 2:37
  Speaker 2: every time I would show it in my groups and
• 2:40
  Speaker 2: you got to get this book. It's really heavy, it's
• 2:43
  Speaker 2: really big, but it literally has everything. So you're right,
• 2:47
  Speaker 2: I love that that you came up.
• 2:49
  Speaker 1: Yeah, I mean, I think the big book is amazing
• 2:51
  Speaker 1: that it has everything in one resource. But the idea
• 2:54
  Speaker 1: with the small books was basically to make them portable.
• 2:57
  Speaker 1: So like and some people only want programs for one
• 3:00
  Speaker 1: audi region, like they might only have a shoulder issue.
• 3:02
  Speaker 1: I mean, as you know, and I'm sure your audience,
• 3:05
  Speaker 1: you know, most of us are going to have pains
• 3:08
  Speaker 1: probably in multiple areas about the body, so I think
• 3:10
  Speaker 1: it's nice. Still, the big book is still the one
• 3:12
  Speaker 1: I think is the most useful, especially if you are
• 3:15
  Speaker 1: like a trainer, a practitioner, or you're someone who has
• 3:17
  Speaker 1: multiple body areas that flare up from time to time.
• 3:21
  Speaker 1: But some people just want the small ones. So they're
• 3:22
  Speaker 1: kind of like, I've got one here, Like they're all like,
• 3:25
  Speaker 1: this is like we took the back and spine chapter
• 3:27
  Speaker 1: made its own kind of soft cover. They're just small,
• 3:29
  Speaker 1: Like it's just it's just spy and rehab programs. So
• 3:32
  Speaker 1: it's easy to take this like to the gym or
• 3:35
  Speaker 1: if you're traveling. So there's seven of those, so it's
• 3:38
  Speaker 1: been Yeah, those come out May twenty six, So new
• 3:41
  Speaker 1: stuff around the corner all the time, which is so exciting.
• 3:44
  Speaker 2: Yes, And okay, so with your app, you have office hours,
• 3:47
  Speaker 2: so you have zooms where it's really just a Q
• 3:50
  Speaker 2: and A with the audience with your participants, your subscribers. Yep,
• 3:55
  Speaker 2: that is incredible because I'm sure you get hit up
• 3:58
  Speaker 2: ye NonStop all the time between your channels, and it's
• 4:03
  Speaker 2: just you're too big to DM and have those that
• 4:07
  Speaker 2: intimate conversation anymore.
• 4:09
  Speaker 4: Yeah, it's way too hard.
• 4:10
  Speaker 1: People for years have been sending me through Instagram DM
• 4:14
  Speaker 1: to sending me their MRI reports, and I just can't
• 4:17
  Speaker 1: read everybody's MRI and it's just too it's just too
• 4:21
  Speaker 1: hard to do it. There's just too many messages. So
• 4:23
  Speaker 1: I think this is nice now to have this. It's
• 4:26
  Speaker 1: just nice to have an option where I can tell
• 4:27
  Speaker 1: people like, look, if you want more personalized feedback from me,
• 4:30
  Speaker 1: this has just come to my membership, come to the app.
• 4:33
  Speaker 1: So it's nice. It's a good I don't want to
• 4:35
  Speaker 1: have too many. I think I'm a part of a creator,
• 4:39
  Speaker 1: a group called the Lab, and I think sometimes when
• 4:43
  Speaker 1: you are a creator, it can be tricky because you're
• 4:45
  Speaker 1: encouraged to start all to have all these different offerings,
• 4:48
  Speaker 1: and they who the guy who runs it is always
• 4:50
  Speaker 1: talking about, really you should try to focus on building
• 4:53
  Speaker 1: a skyscraper versus a strip mall, like, have one thing
• 4:56
  Speaker 1: you're really known for. The most successful creators and businesses
• 5:00
  Speaker 1: usually just have like one like kind of primary offering.
• 5:04
  Speaker 1: That's what they focus on. And so I do try
• 5:06
  Speaker 1: to keep that in mind. But I think the books,
• 5:09
  Speaker 1: I think it's kind of this tier system where people
• 5:11
  Speaker 1: have a lot of free stuff with me, like Instagram
• 5:13
  Speaker 1: and YouTube. There's all kinds of free stuff that can
• 5:15
  Speaker 1: start with. Then you could go to like a one
• 5:18
  Speaker 1: time purchase like a book that's going to have programs
• 5:20
  Speaker 1: that are more detailed, and then the next level deeper
• 5:23
  Speaker 1: is coming to the membership where you're having direct kind
• 5:26
  Speaker 1: of community and interaction with me. So I think they
• 5:29
  Speaker 1: all work together, but you know, it's an evolution. I'm
• 5:31
  Speaker 1: figuring it out.
• 5:33
  Speaker 2: I love it, and I love your demeanor. I feel
• 5:36
  Speaker 2: like if I saw you from what we get from you,
• 5:40
  Speaker 2: just how you are right now, versus if I saw
• 5:43
  Speaker 2: you in person, I feel like it's the same Tom,
• 5:47
  Speaker 2: and you're really approachable. You have a great demeanor, your
• 5:51
  Speaker 2: great bedside matter. So all of that is super helpful.
• 5:54
  Speaker 2: I want to kind of dig into where we left
• 5:56
  Speaker 2: off last time. So we did cover a lot of
• 5:59
  Speaker 2: the upper body with some common injuries. We talked about pain.
• 6:03
  Speaker 2: But a question that comes up is, as I guess
• 6:07
  Speaker 2: my work has developed over the last six or seven months,
• 6:13
  Speaker 2: we start to see trends, what's popular and what's trending
• 6:18
  Speaker 2: in our audiences and on the internet. I would say. So,
• 6:25
  Speaker 2: rotator cuff is a really big thing, and we did
• 6:27
  Speaker 2: talk about it a little bit, but it is the
• 6:29
  Speaker 2: number one I would say that I see or hear
• 6:31
  Speaker 2: about in females, along with the elbow tendinopathies, which we
• 6:35
  Speaker 2: discussed last time. I'm curious because I'm going to have
• 6:40
  Speaker 2: you answer it before I say my answer. Can you
• 6:43
  Speaker 2: if you catch something early enough, like frozen shoulder, can
• 6:49
  Speaker 2: you reverse that or are you kind of doomed if
• 6:54
  Speaker 2: you like, once you start noticing the decline and mobility.
• 6:58
  Speaker 4: Yeah, no, you definitely can.
• 7:00
  Speaker 1: I've had lots of patients where if you catch people
• 7:03
  Speaker 1: in the first stage a frozen shoulder, which they'll typically
• 7:06
  Speaker 1: call the freezing stage. Like, the problem is is that
• 7:08
  Speaker 1: most people don't realize they have it developing until it's
• 7:11
  Speaker 1: really set in. So then unfortunately frozen shoulder. It's nice
• 7:15
  Speaker 1: that it does kind of go away on its own,
• 7:17
  Speaker 1: but it takes like twelve to eighteen months, you know,
• 7:19
  Speaker 1: it's a long sometimes up to twenty four months, and
• 7:21
  Speaker 1: this is two years, so I mean it will kind
• 7:23
  Speaker 1: of spontaneously go away, and you know it has all
• 7:26
  Speaker 1: these factors, hormonal factors, but usually and muscular skulltle factors.
• 7:32
  Speaker 1: A lot of people who develop frozen shoulder. It's more
• 7:35
  Speaker 1: of common in females, but often they will have like
• 7:38
  Speaker 1: a rotator cuff injury. We'll have some kind of shoulder
• 7:41
  Speaker 1: pain that usually it hurts enough that they feel like
• 7:44
  Speaker 1: they have to protect their shoulder. And so most the
• 7:46
  Speaker 1: average person, when they feel like something hurts, they'll kind
• 7:49
  Speaker 1: of stop moving it, and that's like the last thing
• 7:50
  Speaker 1: you want to do. And so, but yes, if you
• 7:53
  Speaker 1: catch frozen shoulder. When people develop frozen shoulder, this is
• 7:56
  Speaker 1: probably helpful for people to know it will follow what's
• 7:58
  Speaker 1: called a capsular pattern where they will lose range of
• 8:01
  Speaker 1: motion in a pattern. So the one to really pay
• 8:04
  Speaker 1: attention is extra rotation. So if you imagine putting your
• 8:06
  Speaker 1: arms at your side with your elbows bent at ninety
• 8:08
  Speaker 1: degrees and then turning your arms out. If people, you know,
• 8:12
  Speaker 1: on video, like if they can see like if you're
• 8:14
  Speaker 1: rotating your arm out, that's extra rotation.
• 8:15
  Speaker 4: That's the one people lose first.
• 8:17
  Speaker 1: And so what will happen is when your arms at
• 8:19
  Speaker 1: your side, normally your shoulder go through seventy degrees of
• 8:22
  Speaker 1: extra rotation. That's normal range of motion. When people start
• 8:24
  Speaker 1: getting frozen shoulder. They might only get to like zero,
• 8:27
  Speaker 1: or they might just get a few degrees passed zero.
• 8:29
  Speaker 1: Their hand will almost just go straight out and they
• 8:30
  Speaker 1: can't go farther, or it'll there or maybe behalf of that.
• 8:33
  Speaker 1: Maybe they'll only be a thirty or forty as it's
• 8:35
  Speaker 1: starting to set in. And you know, if you see that,
• 8:38
  Speaker 1: that is right away an indication to me, like you
• 8:43
  Speaker 1: need to we really need to be implementing mobility exercises.
• 8:45
  Speaker 1: You can catch people early on and give them extra rotation.
• 8:48
  Speaker 1: The next one's abduction lifting their arm out to the side,
• 8:51
  Speaker 1: people will start to lose that, and then after that
• 8:53
  Speaker 1: it's like flection lifting the front and inter rotation reaching
• 8:55
  Speaker 1: behind your back.
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  Speaker 4: So if you start it goes.
• 8:57
  Speaker 1: If you see that pattern, I'm losing extra rotation, I'm
• 9:00
  Speaker 1: losing abduction, and then I'm losing flextion intromotation. That is
• 9:04
  Speaker 1: kind of the order the pattern that the capsular pattern
• 9:06
  Speaker 1: that was seeing frozen shoulder. If you start noticing that
• 9:09
  Speaker 1: all of a sudden, maybe your shoulder was hurting, you
• 9:11
  Speaker 1: kind of tweaked it, and now you're starting to notice
• 9:13
  Speaker 1: that your mobility is becoming progressively less. That is a
• 9:17
  Speaker 1: sign that you're going down the frozen shoulder kind of pathway.
• 9:21
  Speaker 1: And it's so important if you can introduce just simple
• 9:24
  Speaker 1: mobility exercises, like just work those movements or one of
• 9:28
  Speaker 1: the thing that's really helpful. If sometimes it hurts people
• 9:30
  Speaker 1: too much, just do it actively on their own. What
• 9:32
  Speaker 1: you can have them do is take like a broomstick
• 9:33
  Speaker 1: or a golf club and just use their non painful
• 9:37
  Speaker 1: arm to kind of stretch the other arm, or like
• 9:40
  Speaker 1: you could sit like extrootation. You just kind of sit
• 9:42
  Speaker 1: and hold it and you're like, if my left arm
• 9:43
  Speaker 1: is the good arm, I could push my right arm
• 9:45
  Speaker 1: out further. Inter Range motion sens we'll give people like
• 9:47
  Speaker 1: table slides where you kind of put your arm like
• 9:49
  Speaker 1: a countertop of a table and you slide forward in
• 9:52
  Speaker 1: the external surface or up a wall. It helps to
• 9:55
  Speaker 1: stretch the joint, so it's kind of like a what
• 9:58
  Speaker 1: we would call passive range of motion. It's nice becase
• 10:00
  Speaker 1: you're not having to use your muscles so much, but
• 10:01
  Speaker 1: you can stretch the joint and you know, help improve
• 10:04
  Speaker 1: range of motion. But totally, I've had so many patients
• 10:06
  Speaker 1: where you catch them early on. My neighbor just got this.
• 10:08
  Speaker 1: She heard her shoulder, came over, was showing me that
• 10:10
  Speaker 1: she's kind of holding it like it was in a sling.
• 10:12
  Speaker 1: And I was like, no, she was already losing her
• 10:14
  Speaker 1: range of motion. But she started working on it and
• 10:16
  Speaker 1: was consistent with it and never went down.
• 10:19
  Speaker 4: She stopped.
• 10:19
  Speaker 1: She didn't go down the whole frozen shoulder. You know,
• 10:23
  Speaker 1: the eighteen to twenty four month time period.
• 10:26
  Speaker 2: Oh my gosh, Okay, yes, cause I did this. I
• 10:29
  Speaker 2: stopped myself. I was starting to have it, and I
• 10:33
  Speaker 2: just have shoulder, some shoulder stuff with clicking and just
• 10:37
  Speaker 2: a bunch of range of motion things that have happened
• 10:39
  Speaker 2: over time. But I know it, and I can usually
• 10:43
  Speaker 2: go about six months or so and then I kind
• 10:45
  Speaker 2: of just have to go into my PT and have
• 10:47
  Speaker 2: like some manual manipulation just to keep me nice and fresh.
• 10:51
  Speaker 2: But I recognize it, and I knew it was coming,
• 10:54
  Speaker 2: and I was like, I can't be set out. I
• 10:57
  Speaker 2: cannot do this for twelve to eighteen months. So I
• 10:59
  Speaker 2: went in, got a lot of manual manipulation. I knew
• 11:02
  Speaker 2: the exercises to do to strengthen it. I knew the
• 11:05
  Speaker 2: posture and the strength. I mean, all of it. But
• 11:09
  Speaker 2: that is so reassuring. I think if women knew the
• 11:13
  Speaker 2: early signs instead of just thinking, because honestly, I started.
• 11:17
  Speaker 2: I woke up one morning and I started noticing it
• 11:19
  Speaker 2: when I'd wake up, like from bed. I would wake
• 11:23
  Speaker 2: up and I'd say, oh, my arm hurts really bad,
• 11:25
  Speaker 2: and it's just like bothering me. But I hadn't done anything,
• 11:29
  Speaker 2: and I'd heard this with clients before, but until it
• 11:31
  Speaker 2: happened to me personally, it's so reassuring, and I think
• 11:35
  Speaker 2: that is the place where people should come to you, because,
• 11:40
  Speaker 2: as we know, I would rather get ahead of it
• 11:45
  Speaker 2: and know what I'm getting into. But then also if
• 11:50
  Speaker 2: you can find a manual person or a massage therapist
• 11:54
  Speaker 2: or something, I am like, get in there, dig in.
• 11:56
  Speaker 2: I don't care how about it hurts. I would rather
• 11:58
  Speaker 2: have fewer sessions than to go for I don't know,
• 12:01
  Speaker 2: six to eight weeks or twelve weeks or something with
• 12:04
  Speaker 2: a physical therapist, because time's an issue. Time with the
• 12:08
  Speaker 2: physical therapist is an issue. So I'm so glad to
• 12:11
  Speaker 2: hear you say that. Giving those warning signs. If we
• 12:15
  Speaker 2: moved down to the knee, and I know we had
• 12:18
  Speaker 2: talked a little bit about patella tendon stuff. In your
• 12:22
  Speaker 2: opinion from everything that you've done and from all of
• 12:26
  Speaker 2: the clients sho you've worked with, why do you think
• 12:29
  Speaker 2: the patella tendon is creeping up? What do you see?
• 12:32
  Speaker 2: Is it a weakness from muscle groups or is it
• 12:36
  Speaker 2: pretty random? And then I'm gonna let Laura dig in
• 12:39
  Speaker 2: with her fabulous question.
• 12:42
  Speaker 4: Yeah.
• 12:43
  Speaker 1: Yeah, Pateller tendonopathy is kind of an interesting one. I
• 12:46
  Speaker 1: think the tricky thing about the front of the knee,
• 12:49
  Speaker 1: right the Pateeller tendon where most people with Philip pain
• 12:52
  Speaker 1: is kind of the bottom of your kneecap has a
• 12:54
  Speaker 1: little point called the infior pole, and then the Pateller
• 12:57
  Speaker 1: tendon sometimes people call the Pteller ligaments actually going from
• 13:00
  Speaker 1: your kneecap down to the front of your tibia, so
• 13:03
  Speaker 1: it's connecting bone to bone, but technically it's part of
• 13:05
  Speaker 1: your quads. But that's where most people feel it's kind
• 13:07
  Speaker 1: of ripe with their kneecap where it goes down and
• 13:09
  Speaker 1: attaches on the tibia, and you know, so that can
• 13:13
  Speaker 1: that will create pain in the front of the knee.
• 13:14
  Speaker 1: The other really common antier knee problem is called petellophemeral pain.
• 13:18
  Speaker 1: Which is pain behind the kneecap and the joint, and
• 13:21
  Speaker 1: I think they create really similar symptoms, so sometimes they
• 13:25
  Speaker 1: can be hard for people to differentiate, Like they will
• 13:27
  Speaker 1: hurt anytime either of those structures are loaded, so like squats, lunges,
• 13:33
  Speaker 1: especially going downstairs will tend to hurt both of those,
• 13:38
  Speaker 1: like hiking things like that, but both so like the
• 13:42
  Speaker 1: pateillar tendon, it attaches your quad. So anytime you do
• 13:44
  Speaker 1: a quad exercise, if it's a quad exercise that's you know,
• 13:48
  Speaker 1: requires more force than maybe your systems ready for it
• 13:51
  Speaker 1: will it will usually cause pain the Pateeller tendon down
• 13:54
  Speaker 1: below the kneecap, but the joint behind the kneecap, the
• 13:57
  Speaker 1: petellophemeral joint. Whenever you do a quad or step exercise
• 14:00
  Speaker 1: like squats or lunges, it compresses the kneecap into the femur,
• 14:05
  Speaker 1: so the backside the kneecap kind of squishes into the femur.
• 14:07
  Speaker 1: And if the potillo femeral joint is irritated, that will
• 14:10
  Speaker 1: also create pain on the front of the knee. So
• 14:13
  Speaker 1: I think people have to kind of first off, if
• 14:15
  Speaker 1: you have pan in the front the knee, try to
• 14:16
  Speaker 1: figure out. Is it down in the tendon, like I
• 14:18
  Speaker 1: can touch the tendon and it hurts, Or is it
• 14:20
  Speaker 1: kind of like behind my kneecap and I can't really
• 14:22
  Speaker 1: get to it. That's kind of the first thing. They're
• 14:25
  Speaker 1: so close together that it can be tricky sometimes for
• 14:28
  Speaker 1: people to figure out where it's coming from. I think
• 14:30
  Speaker 1: a lot of the people who have Ptiller tenonopathy that
• 14:33
  Speaker 1: I run into. It's kind of like other tendons where
• 14:35
  Speaker 1: usually it's people who are active, but they which is great,
• 14:39
  Speaker 1: like you don't want to take over of their activity.
• 14:41
  Speaker 1: It's just that usually the amount of stress they're putting
• 14:44
  Speaker 1: on the tendon, they just don't quite yet have the
• 14:47
  Speaker 1: capacity to handle that. Like we're always talking about capacity
• 14:50
  Speaker 1: of muscle skelle tissues, and tendons are probably the big one,
• 14:53
  Speaker 1: because tendons will just become kind of reactive and irritated
• 14:56
  Speaker 1: if you put more stress on them than they're ready for,
• 15:00
  Speaker 1: and they can get to where they can handle it,
• 15:02
  Speaker 1: but they're just you have to give them time to adapt.
• 15:04
  Speaker 1: You have to really think about like you have to
• 15:06
  Speaker 1: be intelligent about the amount of stress you're putting on them,
• 15:10
  Speaker 1: and then some recovery time and if you do that
• 15:12
  Speaker 1: in the right way, tendons will become more resilient and
• 15:14
  Speaker 1: they'll build a handle more stress. But I run into
• 15:17
  Speaker 1: a lot of people where like maybe they've got maybe
• 15:19
  Speaker 1: they got Patillar teennopoly because they started like a new
• 15:22
  Speaker 1: exercise program and maybe it had like jumping in it,
• 15:25
  Speaker 1: Like maybe it had some Yeah, but you know, like jumping.
• 15:31
  Speaker 1: I love jumping, Like I grew up as a gymnast,
• 15:33
  Speaker 1: Like I love so much, and like jumping can be
• 15:35
  Speaker 1: so powerful, especially as you get older, because we have
• 15:37
  Speaker 1: to work on muscle strength and muscle power. Like so
• 15:40
  Speaker 1: many falls and older people are related to their inability
• 15:43
  Speaker 1: to generate forced rapidly to have power, and so jumping
• 15:46
  Speaker 1: is one of those things that I think if you
• 15:47
  Speaker 1: don't keep practicing it, you kind of lose it as
• 15:50
  Speaker 1: you age. And so I think sometimes I'll see people
• 15:53
  Speaker 1: get into programs where they could just be doing simple
• 15:55
  Speaker 1: kind of in place like double leg hops and landings.
• 15:58
  Speaker 1: But if you haven't done that in year, it's not
• 16:01
  Speaker 1: going to take any of those. Yeah, yeah, it's going
• 16:04
  Speaker 1: to flow your tend I mean this happened to me
• 16:05
  Speaker 1: actually during COVID. I wasn't going to the gym, and
• 16:08
  Speaker 1: I usually would go to the gym and in addition
• 16:10
  Speaker 1: to my string training, I would do like plyometric training,
• 16:12
  Speaker 1: like jump up on the boxes like and do things
• 16:15
  Speaker 1: like that. I s always like doing that, but during COVID,
• 16:17
  Speaker 1: I just naturally wasn't doing it as much because I
• 16:19
  Speaker 1: didn't have pliou boxes at the house. And I noticed
• 16:21
  Speaker 1: that when I started going back to the gym, my
• 16:24
  Speaker 1: puteller tendon's hurt for a little while, and so it
• 16:26
  Speaker 1: just was our reminder to me, like, oh, they had
• 16:28
  Speaker 1: kind of deconditioned and lost some of that capacity. And
• 16:31
  Speaker 1: I think that's so important for people to think about
• 16:34
  Speaker 1: this capacity idea, because I think most of us, when
• 16:37
  Speaker 1: something hurts well, we tend to think that that pain
• 16:40
  Speaker 1: means that something's injury or damage in the body. And
• 16:42
  Speaker 1: I think that's why most people want to protect something
• 16:44
  Speaker 1: and they want to do less. Which that's okay for
• 16:47
  Speaker 1: a little like a short period of time, Like if
• 16:49
  Speaker 1: you're a proteller tendons slurret up, of course, you probably
• 16:51
  Speaker 1: give it a couple of days to just let it
• 16:52
  Speaker 1: simmer down. But then you want to come up with
• 16:55
  Speaker 1: a strategic program where you're gradually introducing stress to it
• 16:59
  Speaker 1: so that it adapts and becomes more resilient over time.
• 17:02
  Speaker 1: The people who run into trouble are the ones who
• 17:05
  Speaker 1: kind of get like a little bit of pain and
• 17:06
  Speaker 1: then they take a long time period off and then
• 17:08
  Speaker 1: they try to go right back to that same workout
• 17:11
  Speaker 1: intensity without implementing implementing that kind of progressive overload. You know,
• 17:15
  Speaker 1: Like think about the string training where I was talk about
• 17:17
  Speaker 1: progressive overload. It's kind of the same with rehabits. You're
• 17:20
  Speaker 1: using progressive overload to help your tissues become more resilient
• 17:24
  Speaker 1: so that you're less likely to have pain. And I
• 17:26
  Speaker 1: think that's where a lot of people need to focus.
• 17:29
  Speaker 1: Most people are like they're all in or they're totally off,
• 17:32
  Speaker 1: and it's like a lot of rehabit just finding the
• 17:34
  Speaker 1: in between zones so that you can get your tissues
• 17:36
  Speaker 1: to adapt.
• 17:37
  Speaker 5: How do you know if it's good pain or bad pain?
• 17:41
  Speaker 4: It's a great question. Yeah.
• 17:42
  Speaker 1: With tendons, I think the thing I tell with people
• 17:44
  Speaker 1: most often is that, like, say you're patellar tendon. So
• 17:47
  Speaker 1: when people have a tendon issue, almost all tendon issues,
• 17:51
  Speaker 1: the thing that has the most evidence is heavy slow contractions.
• 17:55
  Speaker 1: So you're doing string training, but you're doing it heavy,
• 17:58
  Speaker 1: like slow tempo, and you're so like for pteller tendon,
• 18:02
  Speaker 1: it might be like a knee extension, like you know
• 18:04
  Speaker 1: the knee extension machine in the gym. For a long time,
• 18:06
  Speaker 1: people kind of demonize that machine, but it's actually coming
• 18:10
  Speaker 1: back and it's really a great way to isolate your
• 18:12
  Speaker 1: quads and your proteller tendon, but you would put weight
• 18:15
  Speaker 1: on there. So the key thing to pay attention to
• 18:18
  Speaker 1: is you don't want it to be more than moderate discomfort.
• 18:21
  Speaker 1: With tendons, it's actually kind of good to have like
• 18:23
  Speaker 1: a three or four out of ten type of pain.
• 18:26
  Speaker 1: If it's above that, it's probably too much stress, and
• 18:29
  Speaker 1: if you don't fill it at all, it's probably not
• 18:31
  Speaker 1: enough stress to get the tendon to adapt. So I
• 18:33
  Speaker 1: think first you want to pay attention to, do I
• 18:36
  Speaker 1: have kind of mild discomfort during the exercise, and then
• 18:40
  Speaker 1: after the exercise it shouldn't stay flared up like it
• 18:43
  Speaker 1: shouldn't if it's if after the exercise your tendons so
• 18:47
  Speaker 1: flared up that you can barely function it's like that
• 18:49
  Speaker 1: for the next twenty four hours, then you know it
• 18:50
  Speaker 1: was too much. So that's kind of the two is
• 18:53
  Speaker 1: like how much do you have a little bit of
• 18:55
  Speaker 1: discomfort while you're doing it?
• 18:56
  Speaker 4: That's okay.
• 18:56
  Speaker 1: And then if you look at it twenty four hours
• 18:59
  Speaker 1: after the exercise session, and if your baseline pain is
• 19:01
  Speaker 1: worse than it was, probably too much. And so you've
• 19:03
  Speaker 1: got to go back and figure out like either it
• 19:06
  Speaker 1: was too much load like that you had too much weight,
• 19:08
  Speaker 1: or you just did too many reps. Like sometimes people
• 19:10
  Speaker 1: just maybe I would tell people like maybe one of
• 19:12
  Speaker 1: the first things is just if you did three sets,
• 19:15
  Speaker 1: just do.
• 19:15
  Speaker 4: Two something like that, like just knock it back a
• 19:18
  Speaker 4: little bit.
• 19:18
  Speaker 1: So, but that's a great question because people most people
• 19:22
  Speaker 1: think they've been sort of taught that you shouldn't experience
• 19:24
  Speaker 1: really any pain in rehabit with tendons, it's really important
• 19:28
  Speaker 1: to have just a little bit. You want to be
• 19:30
  Speaker 1: able to feel it while you're doing it.
• 19:33
  Speaker 3: And does that go for every body part basically that
• 19:36
  Speaker 3: rule of thumb, I say it a lot.
• 19:39
  Speaker 1: Yeah, it's I'm trying to think if there's I think
• 19:41
  Speaker 1: the time it doesn't apply as like if somebody had
• 19:44
  Speaker 1: a bone injury. Like I was talking to something the
• 19:46
  Speaker 1: other day about stress fracture like runners with stress fractures
• 19:48
  Speaker 1: in their feet. Maybe the thing is is like if
• 19:53
  Speaker 1: the pain I think for most problems in the body,
• 19:57
  Speaker 1: having mild discomfort during an exercise a rehab exercise is okay,
• 20:04
  Speaker 1: but it wouldn't be okay if the pain gets worse
• 20:07
  Speaker 1: as you go on. Most soft tissues in the body,
• 20:10
  Speaker 1: like you guys probably know, like if you've been injured,
• 20:11
  Speaker 1: most soft tissues, pains kind of get better, like as
• 20:14
  Speaker 1: you warm up, they kind of get better, and then
• 20:16
  Speaker 1: they might hurt you when you cool down. Bone is
• 20:18
  Speaker 1: the one that's a little different than that. When people
• 20:20
  Speaker 1: have bone stress reactions or stress fractures, the pain will
• 20:23
  Speaker 1: get worse as they keep loading it. So I think
• 20:26
  Speaker 1: if you're someone where you're kind of doing an exercise
• 20:29
  Speaker 1: and you're having this mild pain, but then as you
• 20:30
  Speaker 1: do more of that exercise the pain keeps increasing, then
• 20:33
  Speaker 1: that's probably a sign that it's not the You know
• 20:37
  Speaker 1: that you've got to look into it more and figure
• 20:38
  Speaker 1: out what's going on. So but I think if it
• 20:40
  Speaker 1: stays kind of for most things in the body, if
• 20:42
  Speaker 1: it kind of stays in like a three or four
• 20:43
  Speaker 1: out of ten kind of stays like that, and then
• 20:45
  Speaker 1: it you're not totally disabled by it afterwards. It's probably
• 20:50
  Speaker 1: that's probably a good rule of thumb for most things.
• 20:53
  Speaker 5: That's an incredible type. Actually, Okay, bone pain is so painful.
• 21:01
  Speaker 4: Have you haske stress fracture?
• 21:03
  Speaker 2: I had osteonecrosis of the fhemeral condyle like, and they
• 21:10
  Speaker 2: didn't know, Like, I had two MRIs and they're like, well,
• 21:13
  Speaker 2: we can see this this inflammation, uh, but we don't
• 21:17
  Speaker 2: really know where it's coming from. And then I went
• 21:18
  Speaker 2: to hospital for special surgery and they their machine was
• 21:22
  Speaker 2: clearly much better. And the guys like, so, uh, do
• 21:27
  Speaker 2: you know what osteonecrosis is? No, don't tell me that
• 21:32
  Speaker 2: I haven't. It was terrible, but it had been hurting
• 21:34
  Speaker 2: for so long anyhow. It was just they're painful. They are,
• 21:38
  Speaker 2: yeah painful.
• 21:39
  Speaker 4: Was that a medication related or something or what?
• 21:42
  Speaker 1: No?
• 21:43
  Speaker 2: I had full moniscus root tear and so like it
• 21:48
  Speaker 2: was kind of slid down and then they were telling
• 21:51
  Speaker 2: me nothing's wrong, and so I was just like, well,
• 21:52
  Speaker 2: I guess I'm just popping some Madville and going on
• 21:56
  Speaker 2: my run and doing my things. And so part of
• 21:58
  Speaker 2: it was me. That was the younger Hayley. I can't
• 22:02
  Speaker 2: get away with things like that now.
• 22:03
  Speaker 1: But yeah, bone does hurt a ton though. That's a
• 22:06
  Speaker 1: good thing that bonus has so many nerve endings. It
• 22:07
  Speaker 1: will tell you like usually it's very local right where
• 22:10
  Speaker 1: it hurts, and it's intense.
• 22:12
  Speaker 2: It's intense.
• 22:13
  Speaker 5: Yeah, that's where no pain doesn't apply totally.
• 22:17
  Speaker 1: Yes, you're going to totally make yourself worse, like just
• 22:19
  Speaker 1: damage the bone.
• 22:20
  Speaker 5: And Okay, So I fully tore my ACL.
• 22:26
  Speaker 3: Like three and a half four years ago, and honestly,
• 22:30
  Speaker 3: I didn't have great rehab and enough guidance afterwards, and
• 22:38
  Speaker 3: I if I'm being honest, I probably didn't push myself
• 22:42
  Speaker 3: in the right ways either. So years later, I still
• 22:47
  Speaker 3: have deficits in my quad and I'm not one hundred
• 22:50
  Speaker 3: percent is it too late to recover fully?
• 22:56
  Speaker 4: No, you can totally gain that back.
• 22:57
  Speaker 1: And ACL rehab has become so new specialized you almost
• 23:01
  Speaker 1: have to hunt out people who like really focus in
• 23:04
  Speaker 1: ACL Rehabit Just the research I see coming out on
• 23:07
  Speaker 1: this is like changing so much. It's almost evolving more
• 23:10
  Speaker 1: than any other area in the body. I just it's amazing.
• 23:14
  Speaker 1: Like I just saw a cool like functional MRI study
• 23:17
  Speaker 1: where they looked at people who healthy people versus people
• 23:19
  Speaker 1: who had torn their acal, and these are people who
• 23:22
  Speaker 1: were like about to return to sport, And it looked
• 23:24
  Speaker 1: at changes and blood flow in their brain and how
• 23:27
  Speaker 1: much It basically showed that healthy people use way less
• 23:30
  Speaker 1: of their different brain regions to control their knee versus
• 23:34
  Speaker 1: people who have torn their acal. Like people who've torn
• 23:36
  Speaker 1: their acal had to recruit all these different areas of
• 23:38
  Speaker 1: their brain to control their knee and go through the
• 23:41
  Speaker 1: same movement. So, but the cool thing is the nervous
• 23:43
  Speaker 1: systems about all this plasticity, and you can always gain strength.
• 23:48
  Speaker 1: So there's so much you could keep doing to gain
• 23:52
  Speaker 1: your quad strength back. It's just it's hard, like after
• 23:54
  Speaker 1: knee surgeries, meniscus acl like anything that's inside the joint.
• 24:00
  Speaker 1: This is a common thing where people have a hard
• 24:01
  Speaker 1: time with their quads, especially getting them activated in the
• 24:05
  Speaker 1: beginning and then getting full strength. It's kind of like
• 24:07
  Speaker 1: people have Achilles issues. They have a hard time getting
• 24:10
  Speaker 1: full calf strength back, you know. So but you can,
• 24:14
  Speaker 1: you know, and so it might be worth you know,
• 24:17
  Speaker 1: one of the best things you can do in their
• 24:20
  Speaker 1: recovery process after acal teris is to find someone who
• 24:23
  Speaker 1: can do isokinetic testing, so they can do really objective
• 24:27
  Speaker 1: testing of your quad and compare it to the other.
• 24:30
  Speaker 1: And you know, now a lot of times when they
• 24:31
  Speaker 1: look at people return into sport, you want the quad
• 24:36
  Speaker 1: on the injured side to be at least ninety percent
• 24:39
  Speaker 1: of the strength, if not one hundred percent of the
• 24:41
  Speaker 1: strength of the uninjured side. If it's lower than like
• 24:43
  Speaker 1: eighty percent, like every percentage it goes down your injury risk,
• 24:47
  Speaker 1: like your risk of retearing goes way up. So even
• 24:50
  Speaker 1: just strength alone in the quads is like one of
• 24:52
  Speaker 1: the biggest things, and you can totally gain that back
• 24:55
  Speaker 1: no matter how much time it's been after and sometimes
• 24:58
  Speaker 1: it's just nice, you know, in the you could do
• 25:00
  Speaker 1: leg extension and to see like how close is my
• 25:04
  Speaker 1: side that was operated on versus my current side and
• 25:07
  Speaker 1: like just try to like objectively track it and gain
• 25:12
  Speaker 1: that back. And then there are things like HOP tests,
• 25:14
  Speaker 1: which are used a lot in ACL recovery now, But
• 25:16
  Speaker 1: there are people, there are people out there online that
• 25:20
  Speaker 1: all they do they're pets who only do ACL that's
• 25:23
  Speaker 1: all they take, so they've really become specialized. So yeah,
• 25:28
  Speaker 1: but you can you can still make it stronger and
• 25:31
  Speaker 1: improve your control.
• 25:33
  Speaker 3: What are the best exercises to improve your quad strength.
• 25:37
  Speaker 1: Yeah, it's probably things like it's gonna be so like
• 25:41
  Speaker 1: leg extension obviously is going to be one of the
• 25:43
  Speaker 1: best for just purely isolating quad things like Spanish squats.
• 25:47
  Speaker 1: Do you know those ones? Like like Spanish squats are
• 25:49
  Speaker 1: good because the trunk stays upright. It's and then a
• 25:53
  Speaker 1: lot of it's gonna be a lot of it's going
• 25:56
  Speaker 1: to be things like squats, lunges, rear foot elevated split squat,
• 26:01
  Speaker 1: but you can wall sits. It's a lot of squat
• 26:06
  Speaker 1: and lunge patterns. But to make it more quad dominant,
• 26:08
  Speaker 1: you have to keep your trunk more upright. If you
• 26:11
  Speaker 1: lean your trunk forward, it becomes more of a hip extensor,
• 26:14
  Speaker 1: like hip biased kind of movement pattern. Like if you
• 26:16
  Speaker 1: think about like an upright kind of single like squad
• 26:18
  Speaker 1: versus like a skater squad. Like I'll teach people skater
• 26:20
  Speaker 1: squats a lot where they kind of lean their trunk.
• 26:22
  Speaker 1: That still works your quads, but it becomes more glute dominant.
• 26:25
  Speaker 1: So it's trying to pick like squat and lunge patterns,
• 26:29
  Speaker 1: but keeping the trunk more upright. That's why a wall
• 26:31
  Speaker 1: sit is so challenging on your quads, because your trunk
• 26:33
  Speaker 1: is against the wall, you know, so you're it's just
• 26:36
  Speaker 1: pure quad burned. Like if you last and me did
• 26:38
  Speaker 1: a wall set, like, it just burns the heck out
• 26:39
  Speaker 1: of your quads. So I suck step downs like step
• 26:43
  Speaker 1: down is another really good one for quads, Like like
• 26:46
  Speaker 1: sometimes I'll teach people like you're up on it. Actually
• 26:48
  Speaker 1: a step like doing a lateral step down or a
• 26:50
  Speaker 1: forward step down, you're just really controlling it. But the
• 26:54
  Speaker 1: thing with all those compound movements, it's tricky. For sure,
• 26:57
  Speaker 1: do them single legs. If you do them double leg
• 26:59
  Speaker 1: you're just gonna use the other Like we'd put people
• 27:01
  Speaker 1: back when I had the biomechanics, and we'd put people
• 27:03
  Speaker 1: on each leg on a different force plate, and people
• 27:05
  Speaker 1: compensate and put their weight on that other leg and
• 27:08
  Speaker 1: you almost can't see it visually. So I think you've
• 27:11
  Speaker 1: got to do unilateral single leg strengthening. And then you know,
• 27:16
  Speaker 1: the tricky thing sometimes about compound movements like squats and
• 27:19
  Speaker 1: lunges is that you're using other muscle groups, So of
• 27:22
  Speaker 1: course it's going to work your quads. But you can
• 27:24
  Speaker 1: kind of sometimes people can be really good at like
• 27:26
  Speaker 1: recruiting their glutes and avoiding their quads. I think, honestly,
• 27:29
  Speaker 1: I think sometimes leg extensions are such a valuable tool
• 27:34
  Speaker 1: for just purely you know, like sometimes machines like that
• 27:37
  Speaker 1: are really useful because you can just isolate that one
• 27:39
  Speaker 1: muscle group.
• 27:40
  Speaker 2: So if we move on to imbalances, like, as you
• 27:44
  Speaker 2: were saying, is there all of us, I think are
• 27:47
  Speaker 2: going to have some asymmetries. But if we really look
• 27:51
  Speaker 2: at the asymmetries from left to right or front to back,
• 27:57
  Speaker 2: is there a range where if somebody can do fifteen
• 28:01
  Speaker 2: leg extensions on one side and only five on the other,
• 28:04
  Speaker 2: or the hamstring or whatever it is, where does that
• 28:07
  Speaker 2: become a problem. Is there a basic guide that you
• 28:10
  Speaker 2: would that you could give of if it's twenty five
• 28:13
  Speaker 2: percent off, or what does that look like?
• 28:16
  Speaker 1: That's a great question. Nobody's ever asked me that before.
• 28:18
  Speaker 1: I we generally like, okay, so if you look at
• 28:22
  Speaker 1: asymmetries in the body, supernatural to have asymmetries. It's the normal,
• 28:25
  Speaker 1: Like it's normal to have asymmetry side to side. Sometimes
• 28:28
  Speaker 1: people think you should be completely symmetrical, that would be
• 28:30
  Speaker 1: abnormal if you are completely symmetrical, like of course you
• 28:32
  Speaker 1: have a dominant hand, usually have a dominant leg. There's
• 28:35
  Speaker 1: just asymmetry built into the body. So when it comes
• 28:38
  Speaker 1: to things like mobility asymmetries, we don't really worry about
• 28:42
  Speaker 1: those as long as the person can function in life,
• 28:45
  Speaker 1: like if they have the mobility to go about normal
• 28:48
  Speaker 1: life tasks. It's very common, like, for instance, if somebody
• 28:54
  Speaker 1: like you a lot of times see on the dominant
• 28:55
  Speaker 1: shoulder that people have more extramitation, especially if they had
• 28:58
  Speaker 1: any background throwing right like they're from, if they were
• 29:00
  Speaker 1: throwing any sport as a kid, they'll usually have more
• 29:03
  Speaker 1: extra rotation. Their shoulder will just be different from non
• 29:05
  Speaker 1: dominant to dominant. So mobility we don't tend to stress
• 29:08
  Speaker 1: about much if they can function normally. When it comes
• 29:11
  Speaker 1: to strength, I don't know that the problem is that
• 29:14
  Speaker 1: most people don't have a way to objectively like go
• 29:17
  Speaker 1: test their strength and compare its side to side unless
• 29:19
  Speaker 1: they can go like I posted about dynamometry the other day,
• 29:22
  Speaker 1: like there are these machines that can measure you and
• 29:24
  Speaker 1: measure force from side. You know how much torque you
• 29:27
  Speaker 1: can produce for each muscle group from side from what
• 29:29
  Speaker 1: left to right, But most people aren't going and doing that.
• 29:33
  Speaker 1: You know, you could if you were in the gym.
• 29:35
  Speaker 1: That's probably your next best is to kind of objectively see,
• 29:38
  Speaker 1: like you could be on a cable machine and see
• 29:40
  Speaker 1: how much weight can I do with my shoulder internal
• 29:43
  Speaker 1: rotators on this side versus the other side. But I
• 29:46
  Speaker 1: don't know that I've ever seen any kind of standard
• 29:49
  Speaker 1: for like this is the percentage asymmetry we're okay with.
• 29:54
  Speaker 1: I think it's another area where you see lots of
• 29:57
  Speaker 1: asymmetry and people like if you measure grip strength, grip
• 29:59
  Speaker 1: strath strength, there's data on these things, right, Like grip
• 30:02
  Speaker 1: strength on the dominant hand versus the non dominant is
• 30:05
  Speaker 1: significantly higher, you know, and that's just considered kind of
• 30:09
  Speaker 1: a normal in humans. But it does make you wonder.
• 30:13
  Speaker 1: I think personally, I would love to see people. If
• 30:16
  Speaker 1: I was going to encourage symmetry anywhere, it would be
• 30:19
  Speaker 1: in strength, you know, as close as symmetric as possible.
• 30:23
  Speaker 1: I don't really care so much about mobility if they
• 30:25
  Speaker 1: can function normally in life, but to me, if you're
• 30:27
  Speaker 1: looking at reducing injury risk, if I could get the
• 30:31
  Speaker 1: non dominant side to be pretty close to the strength
• 30:34
  Speaker 1: of the dominant side.
• 30:35
  Speaker 4: I think that's a good goal.
• 30:36
  Speaker 1: Maybe maybe if it is a ten percent deficit, that's
• 30:39
  Speaker 1: something you'd be okay with just based on that ACL research.
• 30:42
  Speaker 1: But I think getting as close to the full strength
• 30:46
  Speaker 1: to me is always good, Like if you can get
• 30:48
  Speaker 1: closer to being kind of symmetrical. This is why people
• 30:51
  Speaker 1: all the time they ask me in videos the rehabbing
• 30:54
  Speaker 1: one side of their body that should I strengthen the other?
• 30:56
  Speaker 1: I'm like, yeah, please, Like why not if you have
• 30:59
  Speaker 1: the times strength on the other side, Like I justin.
• 31:01
  Speaker 2: And there's a crossover, isn't there, like some crossover neuromuscular.
• 31:07
  Speaker 4: Side.
• 31:08
  Speaker 1: Yeah, Like that's that side is so helpful to just
• 31:10
  Speaker 1: that neurological kind of cross chansfer that crossover effect, Like
• 31:14
  Speaker 1: you have an injured side, Strengthening the other side can
• 31:16
  Speaker 1: help you minimize strength loss in the under side.
• 31:20
  Speaker 4: Yeah.
• 31:21
  Speaker 2: So if we look at like the difference between flexibility
• 31:24
  Speaker 2: and mobility, So we always used to talk about flexibility.
• 31:28
  Speaker 2: Now I feel like the shift is everything. Maybe it's
• 31:31
  Speaker 2: just what's in my Instagram feed, but it's all mobility,
• 31:35
  Speaker 2: especially as we age, we're losing some of that mobility.
• 31:40
  Speaker 2: We're not doing as many of those movement patterns like
• 31:42
  Speaker 2: we talked about. So what is the difference there? What
• 31:46
  Speaker 2: does that look like?
• 31:48
  Speaker 4: Yeah, it's funny.
• 31:48
  Speaker 1: I think mobility just became a good marketing term, like
• 31:51
  Speaker 1: because everybody talks about mobility. Uh, it's so funny to
• 31:56
  Speaker 1: see the evolution because it wasn't like that when I
• 31:58
  Speaker 1: first came out of school. And like in physical like
• 32:00
  Speaker 1: in physical therapy school, they will kind of teach the
• 32:02
  Speaker 1: definitions as flexibility usually relates to your muscle tendon unit.
• 32:06
  Speaker 4: So it looks at like how how long can it get?
• 32:10
  Speaker 1: Like so somebody who could do let's say like like
• 32:14
  Speaker 1: maybe an example, I was gonna say the splits, but
• 32:16
  Speaker 1: that also is a joint issue, so.
• 32:19
  Speaker 4: Like maybe somebody who can.
• 32:23
  Speaker 1: Touch your toes exactly like the sit and reach test,
• 32:25
  Speaker 1: Like my daughter's always under to the sit and reach
• 32:27
  Speaker 1: test at school. Like that's a good kind of hamstring.
• 32:30
  Speaker 1: It's a big it's a lot of hamstrings. Other post
• 32:32
  Speaker 1: your chain, like your lumbar spine has to flex too,
• 32:34
  Speaker 1: But that's a good kind of more of like a
• 32:37
  Speaker 1: flexibility type of measure where you're looking at how long
• 32:40
  Speaker 1: can the muscle tendon unit get for the hamstrings. Yeah,
• 32:44
  Speaker 1: mobility usually is more related to joints like that's but
• 32:49
  Speaker 1: I think with marketing and the way it's changed, people
• 32:51
  Speaker 1: now just kind of think of it as like the
• 32:53
  Speaker 1: range of motion you can move through, you know. So
• 32:57
  Speaker 1: mobility used to be talked about as more of a
• 33:00
  Speaker 1: of course, it involves your muscles, and you can't just
• 33:02
  Speaker 1: isolate your joints, like, of course the muscles are connected,
• 33:05
  Speaker 1: but it used to be that mobility was more joint focused,
• 33:08
  Speaker 1: and so we'd have things like passive mobility, which is
• 33:11
  Speaker 1: like if you go see a physical therapist and you
• 33:12
  Speaker 1: lay down the table and they move your arm for you,
• 33:15
  Speaker 1: or they you're just relaxed and they're moving you. That
• 33:18
  Speaker 1: would be passive mobility. And then active mobility is I
• 33:21
  Speaker 1: think what most average people think of when they think
• 33:25
  Speaker 1: about mobility. Active mobility is using your own muscles to
• 33:27
  Speaker 1: move through range of motion. So it usually involves a contraction.
• 33:31
  Speaker 1: Like if I was going to go through shoulder flexion
• 33:34
  Speaker 1: active mobility, I would use my deltoid and like my
• 33:37
  Speaker 1: shoulder flexers to lift my arm on my own through
• 33:40
  Speaker 1: full range of motion nothing external is helping me, or
• 33:44
  Speaker 1: like a squat, Like a squat would be an exercise,
• 33:47
  Speaker 1: you could think of it as kind of like a
• 33:49
  Speaker 1: mobility exercise that takes your hip and knee through flexion extension.
• 33:54
  Speaker 2: So do you are you currently like yourself? Do you
• 33:58
  Speaker 2: do mobility every day? I want to say that I do,
• 34:01
  Speaker 2: But it's the same as meditation. Like I went to
• 34:04
  Speaker 2: this medication camp and I was like, I'm meditating every day,
• 34:07
  Speaker 2: and I did it for I don't know, two months,
• 34:10
  Speaker 2: and then now it's just one extra thing that now
• 34:13
  Speaker 2: I've got to meditate, and now I've got to do
• 34:15
  Speaker 2: mobility and then all of the things.
• 34:19
  Speaker 1: No, I don't do hardly any mobility work because you
• 34:22
  Speaker 1: don't need to, Like, if you have the mobility you
• 34:25
  Speaker 1: need for life, you don't need to spend time on
• 34:28
  Speaker 1: dedicated mobility exercises. And if you do string training, that
• 34:31
  Speaker 1: takes your joints through their available range of motion, So
• 34:34
  Speaker 1: that is it's better because it's mobility and you're introducing
• 34:38
  Speaker 1: motor control. You have to control the weight, and you're
• 34:40
  Speaker 1: gaining strength by putting stress on your muscle fiber. So
• 34:44
  Speaker 1: I think most average people like can say they don't
• 34:46
  Speaker 1: know all these different terms and how they link together.
• 34:49
  Speaker 1: To them, I think a lot of them when they're
• 34:51
  Speaker 1: thinking about mobility, they're almost thinking about either just sitting
• 34:55
  Speaker 1: and doing like a movement or they're thinking about a
• 34:57
  Speaker 1: strengthening exercise. So to me, if you can generally do
• 35:02
  Speaker 1: you your joints can move through the net. They have
• 35:05
  Speaker 1: enough range of motion to do the things you need
• 35:07
  Speaker 1: in life. You don't need to like sit around and
• 35:09
  Speaker 1: just do mobility exercises. I think you should focus on
• 35:12
  Speaker 1: string training with control through full range of motion. Not
• 35:16
  Speaker 1: only will you get stronger and you'll improve your movement control,
• 35:19
  Speaker 1: but you'll also make sure that your mobility stays full.
• 35:22
  Speaker 2: Okay, that that's the mic drop of every Every session
• 35:26
  Speaker 2: has like a mic drop, because I just I get
• 35:29
  Speaker 2: this question a lot of why don't you have mobility
• 35:31
  Speaker 2: for us at the front, And I'm like, well, your
• 35:34
  Speaker 2: mobility is totally different. If somebody needs show their mobility
• 35:37
  Speaker 2: but they don't need any hip mobility, do you have
• 35:40
  Speaker 2: to We're all time crunched and you're telling me that
• 35:43
  Speaker 2: you can't even get a sixty minute workout in if
• 35:46
  Speaker 2: you don't need that specific mobility, why would you be
• 35:49
  Speaker 2: spending time on that totally.
• 35:52
  Speaker 1: It's a it'd be a waste of time for most people.
• 35:53
  Speaker 1: Like there might be one mobility thing that's relevant to
• 35:56
  Speaker 1: someone because they had a hip injury in the past,
• 35:58
  Speaker 1: you know, and they have a little of a deficit,
• 36:00
  Speaker 1: but then that's going to be a total waste of
• 36:02
  Speaker 1: time for the ninety percent of the other people that
• 36:04
  Speaker 1: are there. Like, maybe it's a really low load warm up,
• 36:06
  Speaker 1: but you could warm up in better ways versus just
• 36:08
  Speaker 1: doing these kind of slow mobility exercises.
• 36:11
  Speaker 4: I agree with you, Like.
• 36:12
  Speaker 1: A dynamic warm up is kind of a mobility warm up, right,
• 36:16
  Speaker 1: Like you're contracting and you're moving through like you're doing
• 36:19
  Speaker 1: high knees and like, you know, whatever movements you're going through.
• 36:22
  Speaker 1: To kind of do a dynamic warm up that is
• 36:24
  Speaker 1: basically kind of a mobility warm up.
• 36:28
  Speaker 2: Yeah, I only do mobility before I do like a
• 36:31
  Speaker 2: front squad or on something that I know I'm deficient at,
• 36:34
  Speaker 2: like a front squad getting into that, so I'll work
• 36:38
  Speaker 2: on that. But like you said, a lot of the times,
• 36:41
  Speaker 2: I'm just using my strength warm ups as I'm moving
• 36:44
  Speaker 2: through load, maybe sitting at the bottom of a squat
• 36:46
  Speaker 2: for a little bit with a bar on my back
• 36:48
  Speaker 2: for an extra pause at the bottom while I'm getting
• 36:51
  Speaker 2: warmed up. So I'm glad you said that, because there
• 36:54
  Speaker 2: is like time is the issue for everyone getting into
• 36:57
  Speaker 2: the gym. If you don't you know that you aren't
• 37:01
  Speaker 2: mobile somewhere, then sure spend some time working on that.
• 37:06
  Speaker 2: Do Is there a certain amount of time with mobility,
• 37:09
  Speaker 2: Like you can't just do like one and done. Do
• 37:13
  Speaker 2: you kind of have to pepper it in a little
• 37:15
  Speaker 2: bit more if you are immobile in a certain area.
• 37:19
  Speaker 4: Yeah, And I totally agree with you.
• 37:21
  Speaker 1: If you are someone that has a mobility limitation, like
• 37:23
  Speaker 1: you've got a movement or two that's kind of restricted, Yeah,
• 37:26
  Speaker 1: that's probably on you to spend some time working on
• 37:28
  Speaker 1: that before you go into an exercise, like especially if
• 37:31
  Speaker 1: that exercise needs that mobility, Like if you have limited
• 37:33
  Speaker 1: inkle door seflection, well you might need to work on
• 37:35
  Speaker 1: that a little bit. If you're on a squat day,
• 37:37
  Speaker 1: like you might need to work on that little bit,
• 37:38
  Speaker 1: or you modify and you put plates under your heels,
• 37:41
  Speaker 1: or you figure out some way to work away around
• 37:42
  Speaker 1: your mobility deficit. But if you do have a true
• 37:46
  Speaker 1: mobility restriction, yeah, you've got to spend a little more
• 37:49
  Speaker 1: time on it.
• 37:49
  Speaker 4: Most people who have like a true.
• 37:52
  Speaker 1: Stiffness, it's it takes some time, like we will, you
• 37:57
  Speaker 1: have to spend some time working on it to really
• 37:59
  Speaker 1: make make like a noticeable change. So some of these studies,
• 38:03
  Speaker 1: like they call it total end range time, So like
• 38:06
  Speaker 1: if you're stretching a joint, it's kind of like I
• 38:08
  Speaker 1: always compared it to like when kids get braces, Like
• 38:10
  Speaker 1: when the orthodonis puts on braces, they tighten it just
• 38:12
  Speaker 1: a little bit and they leave it there for a
• 38:14
  Speaker 1: long period of time. And so that's an example of
• 38:17
  Speaker 1: total end range time. You're taking the tissue to its
• 38:20
  Speaker 1: end range. Not a super high stress, it's a stress
• 38:23
  Speaker 1: that's tolerable, but you hold it there for a long
• 38:25
  Speaker 1: time and eventually those tissues stretch and the teeth move.
• 38:27
  Speaker 1: So that is similar to the joints in the body.
• 38:31
  Speaker 1: Like there are some shoulder studies where they have people,
• 38:33
  Speaker 1: like people have limited shoulder range motion, they'll take their
• 38:37
  Speaker 1: joint to the end position, like maybe they'll take them
• 38:39
  Speaker 1: all the way, have them laying their back w a
• 38:40
  Speaker 1: maximum shoulder flexion, and they will go right to where
• 38:44
  Speaker 1: it's kind of uncomfortable but tolerable and hold it for
• 38:46
  Speaker 1: ten minutes. And they'll do that three times a day.
• 38:48
  Speaker 1: So it's like you're looking at total, like how much
• 38:51
  Speaker 1: can you spend a good amount of time at end
• 38:53
  Speaker 1: range to really make those tissues change. I think if
• 38:56
  Speaker 1: somebody has a too has a true mobility restriction too often,
• 39:00
  Speaker 1: they're just doing a few reps of it and that's
• 39:02
  Speaker 1: not going to change much, you know. Like I even
• 39:04
  Speaker 1: think about when I was in gymnastics, it took me
• 39:07
  Speaker 1: a long time of stretching every day I could do
• 39:10
  Speaker 1: the splits like going.
• 39:10
  Speaker 4: As in high school. I can't anymore. It's long gone, yeah, but.
• 39:14
  Speaker 1: Like I used to be able to, like really, but
• 39:16
  Speaker 1: it was like you had to spend a lot of
• 39:19
  Speaker 1: time at end range in that position to get those
• 39:22
  Speaker 1: tissues to adapt and LinkedIn. And that's you know, that's
• 39:25
  Speaker 1: something like the splits is a combination of muscle flexibility,
• 39:29
  Speaker 1: your hip adductors, your gray muscles, but also your hip
• 39:31
  Speaker 1: joint you know, becoming more flexible. So it's kind of
• 39:34
  Speaker 1: like almost like a flexibility animobility combined.
• 39:38
  Speaker 4: But that took a lot of time and endrage.
• 39:39
  Speaker 1: You couldn't expect to have the splits if you stretched
• 39:42
  Speaker 1: for one minute you know, every day, like that's not
• 39:45
  Speaker 1: going to do very much.
• 39:46
  Speaker 5: Well, how important is flexibility?
• 39:49
  Speaker 4: Not that important? I mean.
• 39:52
  Speaker 5: It's like you touch your toes like you're not in
• 39:55
  Speaker 5: big trouble, not unless.
• 39:57
  Speaker 1: You maybe need to do something where you've got to
• 39:59
  Speaker 1: touch your toes regularly.
• 40:01
  Speaker 4: You know.
• 40:02
  Speaker 1: I think you may, like say maybe to maybe you'd
• 40:05
  Speaker 1: have an increased injury risk in your low back because
• 40:09
  Speaker 1: sometimes people like with discarnations in the low back, they
• 40:11
  Speaker 1: often experience them when they're bending forward, like kind of
• 40:14
  Speaker 1: down towards their toes and underload. Like we have people
• 40:16
  Speaker 1: all the time here doing like sand bag workouts of
• 40:18
  Speaker 1: the beach, and like they bend down and go to
• 40:19
  Speaker 1: pick up the sandbag. And I think in someone like
• 40:23
  Speaker 1: that who's doing that exercise, I think flexibility, flexibility work
• 40:26
  Speaker 1: of the hamstrings probably would help them because if your
• 40:29
  Speaker 1: hamstrings are the limitation you're bending down and putting your
• 40:32
  Speaker 1: spine underload, then maybe your injury risk is going up
• 40:35
  Speaker 1: because of a flexibility issue. But if you're not someone
• 40:39
  Speaker 1: doing stuff like that all the time, most flexibility type
• 40:42
  Speaker 1: exercises I think are kind of I don't want to
• 40:45
  Speaker 1: say like a total waste of time, But I think
• 40:48
  Speaker 1: if you want to do them and they help your
• 40:49
  Speaker 1: mental health and you feel good, sure, But I don't
• 40:51
  Speaker 1: think from an injury risk standpoint, it's way better to
• 40:54
  Speaker 1: focus on string training and just do the mobility exercises
• 40:58
  Speaker 1: that or the flexibility exercises that are really relevant to
• 41:01
  Speaker 1: like movements you have to do in life, like if
• 41:03
  Speaker 1: you have to bend down regularly your job or whatever
• 41:05
  Speaker 1: to pick things up, then yeah, hamstring having good hamstring
• 41:08
  Speaker 1: length is probably useful.
• 41:10
  Speaker 2: Do it while you're watching Netflix or whatever, your show
• 41:13
  Speaker 2: of choices if you have.
• 41:15
  Speaker 4: To exactly, yeah, don't.
• 41:18
  Speaker 2: Take it away from your strength training. I mean, that's
• 41:20
  Speaker 2: what I try to get your strength training in because
• 41:23
  Speaker 2: that's going to solve so many, so many issues, and
• 41:25
  Speaker 2: as you mentioned, help with some of that mobility overall.
• 41:30
  Speaker 2: So if we move on to glute tendinopathies, because I
• 41:33
  Speaker 2: know you mentioned that and then we never got to
• 41:35
  Speaker 2: get to that, I'm seeing a little bit less in
• 41:39
  Speaker 2: the younger population, which I only work with women over forty,
• 41:42
  Speaker 2: so I'm talking about like my daughter and and maybe
• 41:45
  Speaker 2: her friends. Maybe they're not seeing as much because everyone's
• 41:48
  Speaker 2: so focused on the glute craze. But the women in
• 41:53
  Speaker 2: my in our age range, I mean that is like
• 41:56
  Speaker 2: we have declining estrogen, so we're already more inflam so
• 42:00
  Speaker 2: we have these tendonopathies. But the glute teninopathy, let's talk
• 42:05
  Speaker 2: a little bit about that and how we can potentially
• 42:08
  Speaker 2: prevent it if it is still a common one that
• 42:12
  Speaker 2: you but you see.
• 42:14
  Speaker 1: Yeah, when you were talking at the beginning about ones
• 42:15
  Speaker 1: that pop up as people get older and especially females,
• 42:19
  Speaker 1: glue tenopathy was the one that really hit because I've
• 42:22
  Speaker 1: had so many friends. I'm forty four, so many of
• 42:24
  Speaker 1: our friends female friends especially, and like ones that often
• 42:27
  Speaker 1: are doing a lot of.
• 42:28
  Speaker 4: Them are runners.
• 42:29
  Speaker 1: Like I feel like it's a lot of runners who
• 42:30
  Speaker 1: are in that age frame and that gender who are
• 42:33
  Speaker 1: getting glute teninopathy. And it's another you know, so that
• 42:37
  Speaker 1: one will hurt people on the side of the hip
• 42:39
  Speaker 1: kind of where that if you feel this oudt your
• 42:41
  Speaker 1: hip where that bonus your greater chocandra, which is a
• 42:44
  Speaker 1: protuberance on the femur and your glute tendons attached there.
• 42:47
  Speaker 1: And for a long time that was called used to
• 42:49
  Speaker 1: be diagnosed as chocenteric bersiitis, but more recent ultrasound research
• 42:54
  Speaker 1: is found that in like eighty percent of people it's
• 42:56
  Speaker 1: actually glute tenanopathy.
• 42:58
  Speaker 4: And I think it is really important.
• 43:00
  Speaker 1: And those other factors you mentioned because it is linked
• 43:02
  Speaker 1: to hormonal changes and also metabolic health. Like if people
• 43:06
  Speaker 1: I think, if you're getting a lot of tendon issues
• 43:10
  Speaker 1: and say you're kind of middle aged, I think it's
• 43:14
  Speaker 1: also good to kind of look at like blood sugar
• 43:15
  Speaker 1: and diabetes risk because that's metabolic health is also tied
• 43:19
  Speaker 1: into kind of connective tissue like tendon pains like that.
• 43:24
  Speaker 1: But there's a lot of people who don't have issues
• 43:27
  Speaker 1: in those areas and it is just more mechanical.
• 43:29
  Speaker 4: And so.
• 43:31
  Speaker 1: Glue till teninopathy is a lot like other teninopathies, where
• 43:34
  Speaker 1: the thing that helps it the most is putting stress
• 43:39
  Speaker 1: on those tendons in gradual doses through strength training exercises.
• 43:44
  Speaker 1: So usually it'll get worse with stretching, like sometimes people
• 43:47
  Speaker 1: feel like they should stretch, like they'll do like that
• 43:49
  Speaker 1: need to opposite shoulder stretch where they're trying to stretch
• 43:51
  Speaker 1: their glutes or like a figure four or a pigeon stretch.
• 43:55
  Speaker 1: A lot of times those will make people feel worse.
• 43:58
  Speaker 1: That type of stress seems to not be as good
• 44:00
  Speaker 1: for tendons. But if you strengthen the tendon, put load
• 44:03
  Speaker 1: on it with the framework we talked about before, where
• 44:06
  Speaker 1: it's like not more than a three or four out
• 44:08
  Speaker 1: of ten and it's not worse twenty four hours later,
• 44:10
  Speaker 1: find that rate dosage for you. Usually it's like most
• 44:13
  Speaker 1: of the research on tendons is like three sets of
• 44:15
  Speaker 1: ten to fifteen reps, just pretty standard, like right, just
• 44:18
  Speaker 1: regular kind of string training, but you're looking at exercises
• 44:21
  Speaker 1: that target those So it's usually gluteous medius and minimous exercises,
• 44:25
  Speaker 1: so it's a lot of like those muscles are primarily
• 44:29
  Speaker 1: hip abductors, so they bring your leg away from your
• 44:32
  Speaker 1: body if you're moving in kind of an open chain format.
• 44:35
  Speaker 1: So like we'll have people do sideline hip abduction when
• 44:38
  Speaker 1: they lay on their side and just lift up and down.
• 44:39
  Speaker 1: That's a really good one to start with. Sometimes if
• 44:43
  Speaker 1: people are really flared up, you could have them do
• 44:44
  Speaker 1: like a bridge with a band around their knees and
• 44:46
  Speaker 1: they go up into the bridge and then push out
• 44:48
  Speaker 1: in the band, and they could even do an isometric
• 44:49
  Speaker 1: and just hold that and so you're just you're getting
• 44:53
  Speaker 1: them to contract gluteous medius and minimius, which puts tension
• 44:56
  Speaker 1: on their tendons, and that for whatever reason, the physiology
• 45:02
  Speaker 1: of it as always being researched. That helps to kind
• 45:04
  Speaker 1: of desensitize tendon pain and it makes the tendon more resilient.
• 45:08
  Speaker 1: So there's lots of exercises out there, like squat walks
• 45:12
  Speaker 1: or people at the band on that kind of do
• 45:14
  Speaker 1: like squat side just you know, the kind of a
• 45:16
  Speaker 1: side shuffle kind of squat. Even things like we were
• 45:20
  Speaker 1: talking about before, like single leg squats really recruit gluteous
• 45:23
  Speaker 1: media's quite a bit because when you're standing on one leg,
• 45:26
  Speaker 1: the other function gluteous medias has is to keep your
• 45:29
  Speaker 1: pulvis level, so it works a lot in walking and running.
• 45:31
  Speaker 1: So even just standing on one leg and doing like
• 45:35
  Speaker 1: fire hydrants or at hip abductions or like a single
• 45:38
  Speaker 1: legg squat where you kind of lean your trunk forward
• 45:40
  Speaker 1: and try to make it more hip focused, those can
• 45:44
  Speaker 1: all be really good ones too for strengthening gludiaus media
• 45:48
  Speaker 1: synonimous and making their tendons more resilient and helping to
• 45:50
  Speaker 1: get rid of some of that glute tendonopathy pain.
• 45:53
  Speaker 2: I'm gonna say this, and this is just I think
• 45:55
  Speaker 2: you're gonna I think you're going to back back up,
• 45:57
  Speaker 2: but feel free not to if you're like, no, it's
• 46:00
  Speaker 2: not right. I feel like the clients that I have
• 46:04
  Speaker 2: for me personally and then the clients that I have
• 46:07
  Speaker 2: that when your strength training over decades, little things are
• 46:11
  Speaker 2: going to pop up here and there, But overall, the
• 46:15
  Speaker 2: more bullet proof someone's body is with really getting all
• 46:19
  Speaker 2: of these weak links as well as the prime mover's
• 46:23
  Speaker 2: nice and strong and in full range of motion. If
• 46:26
  Speaker 2: you have that ability and in a lot of different
• 46:28
  Speaker 2: planes of movement, they don't have these little niggles that
• 46:33
  Speaker 2: pop up constantly. We just don't see them as much.
• 46:37
  Speaker 2: I mean, in most of the time in my world,
• 46:40
  Speaker 2: it's overuse injuries of too much, too soon, too hard,
• 46:43
  Speaker 2: too fast, going against your you know, jumping into something
• 46:47
  Speaker 2: that you're necessarily not ready for. And again at this age,
• 46:51
  Speaker 2: I always say, nobody wants to set back like nobody
• 46:55
  Speaker 2: wants to be out two to three, maybe even four months,
• 46:58
  Speaker 2: eighteen months with if we can do anything to help
• 47:03
  Speaker 2: minimize that or help even prevent it, which is where
• 47:08
  Speaker 2: I'm sure that's why you wrote these books. I mean again,
• 47:13
  Speaker 2: the main book is amazing, and that's what I use
• 47:16
  Speaker 2: as like my bible. I mean it seriously, it has
• 47:18
  Speaker 2: everything in there. But I love these these little ones
• 47:22
  Speaker 2: now that allow you to be able to put it
• 47:25
  Speaker 2: in your purse and carry it and reread it because
• 47:29
  Speaker 2: it takes a few times, and a lot of people
• 47:31
  Speaker 2: will go to physical therapy, as I said, a few times,
• 47:34
  Speaker 2: but maybe life gets busy, maybe they start traveling, and
• 47:37
  Speaker 2: you can take that everything that you have in there.
• 47:41
  Speaker 2: It always makes me feel so good. I mean, I
• 47:43
  Speaker 2: learned so much, but I'm like, yes, I'm already doing that. Okay,
• 47:45
  Speaker 2: yes this is a good idea. Yes I'm doing that.
• 47:48
  Speaker 5: So it's validation.
• 47:50
  Speaker 2: It's validation. But it's so good, I mean, and I
• 47:52
  Speaker 2: think that's why you have gotten to where you are
• 47:55
  Speaker 2: and at the level that you are, because you have
• 47:58
  Speaker 2: this very succinct way of wrapping everything up and putting
• 48:02
  Speaker 2: it into where. Sure you may need to manually go
• 48:07
  Speaker 2: get some manipulation, or go get some treatment like that
• 48:10
  Speaker 2: if you're inflame, but so many of these things you
• 48:13
  Speaker 2: can just look in this book read about it. That's
• 48:16
  Speaker 2: me and then you can go and do that and
• 48:18
  Speaker 2: it sounds like with the app. Then somebody gets to
• 48:22
  Speaker 2: maybe not read your have you read their MRI. But
• 48:25
  Speaker 2: you get a lot of those questions, those common questions
• 48:28
  Speaker 2: answer because there's so many that you could take those
• 48:32
  Speaker 2: questions and a hundred of them you could probably say
• 48:35
  Speaker 2: I could put those in five questions and answer a
• 48:38
  Speaker 2: lot of those questions. So if we move on before
• 48:40
  Speaker 2: we wrap up to like I know you said, plantofasci
• 48:44
  Speaker 2: itis that is super common too. If we look at
• 48:47
  Speaker 2: the foot in the ankle, where does that come into play?
• 48:51
  Speaker 2: As we are in midlife, I know a lot of
• 48:54
  Speaker 2: messaging around the pliometrics and wanting to keep the speed
• 48:58
  Speaker 2: and as we said, we have to work on the tendons.
• 49:01
  Speaker 2: Is the planner fasci itis issues? Why do we get those?
• 49:06
  Speaker 2: And are those related to too much too soon? Or
• 49:09
  Speaker 2: shoes or not shoes or let's talk about that.
• 49:12
  Speaker 4: Yeah, it's so much like the others.
• 49:14
  Speaker 1: I mean, I totally agree with everything, your whole line
• 49:16
  Speaker 1: of thinking, everything you say. Every time I come on
• 49:19
  Speaker 1: this podcast, it's fun because you know, the worst is
• 49:22
  Speaker 1: you go on with somebody and it's like way off
• 49:24
  Speaker 1: the market, and you're like, how.
• 49:25
  Speaker 4: Am I gonna deal with this?
• 49:27
  Speaker 1: But you're like, sure, yeah, exactly.
• 49:31
  Speaker 4: No, everything you're saying is so true.
• 49:33
  Speaker 1: Like most people who have these problems is because they
• 49:35
  Speaker 1: went too hard, too fast, or they did way more
• 49:38
  Speaker 1: of an activity, even if it's one they're used to,
• 49:40
  Speaker 1: they've done way more of it. They just they loaded
• 49:42
  Speaker 1: their tissue in some new way. That that's usually what happening.
• 49:45
  Speaker 1: Most physical therapy problems are really people just are doing
• 49:49
  Speaker 1: they're either totally sedentary and not moving enough, or there's
• 49:52
  Speaker 1: someone who moves a lot and they just did like
• 49:54
  Speaker 1: too much. It wasn't that it was bad, they just
• 49:56
  Speaker 1: loaded their they went beyond their tissues kind of capabilities
• 49:59
  Speaker 1: and capacity. And you know, I think as you get older,
• 50:03
  Speaker 1: you just have to spend a little bit more time
• 50:05
  Speaker 1: just like listening to your body and taking your ego
• 50:08
  Speaker 1: out of the picture. And if something, even if you're
• 50:12
  Speaker 1: doing everything right, sometimes you're gonna have little things just
• 50:14
  Speaker 1: get tweaked for no reason.
• 50:15
  Speaker 4: They're just gonna be a little sore.
• 50:17
  Speaker 1: You might not have slept as well, or it could
• 50:18
  Speaker 1: be something as small as that you're not even really
• 50:20
  Speaker 1: conscious of, like you just didn't sleep as well, and
• 50:23
  Speaker 1: you just have to if something fills off, just don't
• 50:24
  Speaker 1: go as heavy that day, or just dial it back
• 50:26
  Speaker 1: a little bit, like or if you feel like a
• 50:29
  Speaker 1: little more sore from the day before and you can't
• 50:31
  Speaker 1: explain nothing was different, Just you just have to be willing.
• 50:34
  Speaker 1: I think that's the message maybe as people get older,
• 50:36
  Speaker 1: is you have to be willing to adapt, like adapt
• 50:38
  Speaker 1: your program. So much of what keeps your body healthy
• 50:42
  Speaker 1: is keeping it strong, but also introducing variable stress to it,
• 50:46
  Speaker 1: you know, and it could be things like most people
• 50:49
  Speaker 1: think of just like changing the weight or changing the
• 50:51
  Speaker 1: range of motion, but you could like change your stance,
• 50:53
  Speaker 1: change your posture, like maybe I always do my squats
• 50:56
  Speaker 1: with my feet shoulder with apart my feet for it,
• 50:58
  Speaker 1: maybe I do like more of a sumo squad or
• 51:00
  Speaker 1: my feet just like mix up the stresses on your system,
• 51:02
  Speaker 1: and you know. Planner fasciatus is a connective tissue disorder
• 51:06
  Speaker 1: just like tendons, like tendon problems, and it usually comes
• 51:09
  Speaker 1: on because people loaded their planner fashion more than it's
• 51:13
  Speaker 1: used to. So like they went on vacation, they walked
• 51:16
  Speaker 1: a bunch somewhere, or they got into some new program
• 51:20
  Speaker 1: maybe they started running, maybe they're maybe they changed their
• 51:24
  Speaker 1: shoe wearer, and it's like just again it's all stress.
• 51:27
  Speaker 1: Like if you change the style of shoe, Like if
• 51:30
  Speaker 1: you're somebody who tends to I wear like I've kind
• 51:33
  Speaker 1: of more cushioned like a hookah, and then I go
• 51:34
  Speaker 1: to like I want to try minimalistic shoes. Like, that's
• 51:37
  Speaker 1: a big stress change on your system. And anytime you
• 51:40
  Speaker 1: change stress, you just have your body can't adapt to it.
• 51:43
  Speaker 1: It's just that it's kind of slow to adapt. So
• 51:45
  Speaker 1: you just have to think about integrating things, like maybe
• 51:49
  Speaker 1: you only do it for an hour, Like if I'm
• 51:50
  Speaker 1: going to try and change to a totally different shoe type,
• 51:53
  Speaker 1: I might just try it for an hour the first
• 51:54
  Speaker 1: day or thirty minutes or whatever, and then like and
• 51:57
  Speaker 1: just have a program where you just kind of slowly
• 52:00
  Speaker 1: add more time so that your tissue can actually adapt
• 52:03
  Speaker 1: while listening to your body the whole at the same
• 52:05
  Speaker 1: time and being willing to adapt if something changes. So
• 52:08
  Speaker 1: I think, you know, planto fasciatus is a lot of that.
• 52:11
  Speaker 1: A lot of people just you know, are involved in
• 52:15
  Speaker 1: some kind of activity where they're loading it a lot.
• 52:17
  Speaker 4: It's always like runners.
• 52:19
  Speaker 1: I was just talking to somebody like and a lot
• 52:20
  Speaker 1: of times I have runners around here that don't want
• 52:22
  Speaker 1: to stop running. So it's just they're like trying to
• 52:24
  Speaker 1: figure out how to just manage it because they don't
• 52:25
  Speaker 1: want to stop doing it. Yeah, totally so, but you know,
• 52:31
  Speaker 1: it's like a lot of it, Like from a pet standpoint,
• 52:34
  Speaker 1: a lot of it is a lot of times it's tied.
• 52:36
  Speaker 1: That is one that's tied to inkle mobility, as inkle
• 52:39
  Speaker 1: mobility and calf flexibility. So like ankle dor seflection, which
• 52:43
  Speaker 1: is the opposite of pointing your toes kind of poil
• 52:45
  Speaker 1: on your toes up towards your nose. That is, people
• 52:49
  Speaker 1: know that movement because they're used to going into that
• 52:51
  Speaker 1: ankle position when they stretch their calf muscles where they
• 52:53
  Speaker 1: kind of put their foot back, So that position ankled
• 52:56
  Speaker 1: door suflection and calf flexibility is tied to the development
• 52:59
  Speaker 1: of a plant of five. Your calf muscles stick, your
• 53:02
  Speaker 1: calf muscles gas orknemius and sillius they come down and
• 53:04
  Speaker 1: attach and your achilles tendon, and then there's fascia that
• 53:07
  Speaker 1: goes that kind of connects your achilles tendon to your
• 53:09
  Speaker 1: plantar fascia, so it's all sort of like one system
• 53:13
  Speaker 1: in a way. So that's an area where like stretching
• 53:16
  Speaker 1: your calf muscles, working on ankleed door selection can be helpful.
• 53:19
  Speaker 4: And then.
• 53:22
  Speaker 1: The kind of newer research on plantar fasciatas is doing
• 53:25
  Speaker 1: those types of calf stretches and then also calf hraises
• 53:28
  Speaker 1: in an interesting position where you elevate your big toe.
• 53:31
  Speaker 1: So you put your big toe so like imagine your standing,
• 53:35
  Speaker 1: your big toe goes up on like a little There's
• 53:38
  Speaker 1: a device that a lot of people use called a
• 53:40
  Speaker 1: fasciatas fighter, but it's basically like a foam It's a
• 53:43
  Speaker 1: little foam thing that sits on the ground, has a
• 53:44
  Speaker 1: little bump in it, and you put your big toe
• 53:46
  Speaker 1: on that so it lifts your big toe in the
• 53:48
  Speaker 1: door seflection. And what that does is when when you
• 53:51
  Speaker 1: lift your big toe up, it tensions your plantar fashion
• 53:54
  Speaker 1: puts it on tension. And this is natural. It's in
• 53:56
  Speaker 1: the gate cycle. Like when you're walking as you go
• 53:59
  Speaker 1: to push off your foot, but imagine if you're walking
• 54:01
  Speaker 1: your foot that's going behind you as you've got to
• 54:03
  Speaker 1: push off your big toe. The ground pushes it into
• 54:06
  Speaker 1: dor seflection, and that tensions the bottom of your foot,
• 54:10
  Speaker 1: which makes your foot become this rigid lever so you
• 54:12
  Speaker 1: can propel forward so to target your planner fashion basically. Now,
• 54:18
  Speaker 1: in the research studies, they have people do caphrases, like
• 54:20
  Speaker 1: a traditional caphrase, but you do it with your big
• 54:23
  Speaker 1: toe elevated, so that puts a little bit more of
• 54:26
  Speaker 1: the stress on the plantar fascia. And then you also
• 54:28
  Speaker 1: do standard calf stretches, but instead of having a foot
• 54:31
  Speaker 1: flat on the ground, you elevate your big toe, so
• 54:33
  Speaker 1: you're just your big toe your big toes elevated while
• 54:35
  Speaker 1: you do a caf stretch. Both of those allow you
• 54:38
  Speaker 1: to like put more focused stress on the plant of
• 54:41
  Speaker 1: fascion and that seems to help reduce symptoms and just
• 54:43
  Speaker 1: make it more resilient over time. These are all these
• 54:47
  Speaker 1: pictures of these in the books and on my YouTube
• 54:49
  Speaker 1: and stuff, So people are like, what is he talking about?
• 54:52
  Speaker 1: The Planet Fascions programs have it, So.
• 54:55
  Speaker 2: We need we need to have like the webinar where
• 54:59
  Speaker 2: you can show some of these options, because I mean,
• 55:02
  Speaker 2: we uh, Laura, I'm thinking of the foot, Like have
• 55:05
  Speaker 2: you been doing the foot drills. That's another thing that
• 55:07
  Speaker 2: I forgot by.
• 55:08
  Speaker 1: That I was supposed to And that's another good one too,
• 55:11
  Speaker 1: Like even foot drills with Planofasciata's like you have all
• 55:13
  Speaker 1: these layers of muscles in the bottom of your foot,
• 55:15
  Speaker 1: five layers muscles people don't understand, Like when you dissect,
• 55:18
  Speaker 1: if you cut the plantar fash away, there's all these
• 55:21
  Speaker 1: layers of muscles in the bottom of your foot, all
• 55:23
  Speaker 1: these intrinsic muscles that stabilize the arches of your foot.
• 55:26
  Speaker 1: And so for some people plantar fasciat it's like you know,
• 55:28
  Speaker 1: like people have price sing like the doming exercise where
• 55:31
  Speaker 1: you kind of lift your arch, and like there's like
• 55:32
  Speaker 1: cowl curls. There's lots of different kind of intrinsic foot
• 55:35
  Speaker 1: strengthening muscles, UH strengthening exercises that can target those muscles
• 55:39
  Speaker 1: and help make your foot more stable and more resilient.
• 55:42
  Speaker 1: So and that a lot of times can help people
• 55:44
  Speaker 1: plantar fasciata.
• 55:44
  Speaker 4: Is too.
• 55:46
  Speaker 2: Oh my gosh, Okay, Tom, every single time I wish
• 55:50
  Speaker 2: that I had twice the time, I want to go. Now,
• 55:53
  Speaker 2: I'm going to join your app so that I can
• 55:55
  Speaker 2: have and you're gonna be like Hayley, you don't get
• 56:01
  Speaker 2: you get five minutes, Haley, that's it. Yeah, five minutes.
• 56:05
  Speaker 2: But Matt, I would love to. Uh do you ever
• 56:08
  Speaker 2: speak at any events? Are you just too busy right now?
• 56:11
  Speaker 1: And then I used to do a lot of like
• 56:13
  Speaker 1: traveling and teaching before having when the girls were young.
• 56:16
  Speaker 1: I sometimes think about the idea of going back to it.
• 56:20
  Speaker 1: It's less exciting to me than it was before, but yeah,
• 56:24
  Speaker 1: it's I love teaching, so like I do love education,
• 56:28
  Speaker 1: and I now that I'm not like in the classroom
• 56:30
  Speaker 1: teaching anymore, I do kind of miss it because even
• 56:33
  Speaker 1: though all the social media is kind of education focused,
• 56:35
  Speaker 1: it's not the same as like me just getting a
• 56:37
  Speaker 1: riff on different things and talk about them, and I
• 56:40
  Speaker 1: do miss doing that. So maybe I've got to I've
• 56:42
  Speaker 1: thought about like starting a conference, like a kind of
• 56:45
  Speaker 1: like bringing people together that are kind of in this
• 56:47
  Speaker 1: world and doing like a rehab kind of fitness conference
• 56:50
  Speaker 1: that could be practitioners but also just regular people and
• 56:53
  Speaker 1: have like a nice I know, I'd be.
• 56:55
  Speaker 2: Fine if I had any poll from the app I'm
• 56:57
  Speaker 2: going to push. I'm not taking gratu cool. Well, good
• 57:03
  Speaker 2: to know. Thank you so much, Tom for your time
• 57:06
  Speaker 2: and of course your wisdom and everything that you've shared
• 57:09
  Speaker 2: with us today. It's always so insightful for anyone in
• 57:13
  Speaker 2: our audience. I feel like everyone knows of you, but
• 57:16
  Speaker 2: how do they find you and how are they going to?
• 57:19
  Speaker 2: Do you know that the release of the books May
• 57:21
  Speaker 2: twenty six, Did you say that's it?
• 57:23
  Speaker 1: Yeah, totally, no, Yeah, your audience is amazing. I had
• 57:26
  Speaker 1: so many cool people reach out to me after I
• 57:28
  Speaker 1: was on your episode. You probably had the most engaged
• 57:30
  Speaker 1: audience of any podcast I've been on, Like, it was
• 57:32
  Speaker 1: really cool to have people reach out and like you
• 57:35
  Speaker 1: supported the app when it was launching, So I really
• 57:37
  Speaker 1: appreciate all that. But I do know when you're talking
• 57:40
  Speaker 1: about these things, it is so fun to have podcasts
• 57:42
  Speaker 1: where you talk about I love that you When I
• 57:44
  Speaker 1: come in here, you guys are wanting me to specific
• 57:45
  Speaker 1: talk about specific kind of problems because a lot of
• 57:48
  Speaker 1: podcasts that go and they just want to talk generally
• 57:50
  Speaker 1: about pain and injury, and I think it is really neat,
• 57:52
  Speaker 1: Like my real expertise is getting into actual problems, like
• 57:55
  Speaker 1: specific problems. So but I recognize that, like if people
• 57:58
  Speaker 1: are listening to this. Sometimes it can be hard to
• 58:01
  Speaker 1: know exactly what I'm talking about. And so yeah, if
• 58:03
  Speaker 1: people are looking at Rehab Science and Instagram and YouTube,
• 58:06
  Speaker 1: all these things that I'm talking about, I have posts
• 58:08
  Speaker 1: that have videos of those exercises. Like if you didn't
• 58:11
  Speaker 1: understand when I was talk about plantar fasciatas, you could
• 58:13
  Speaker 1: go to that video on YouTube and it would show me.
• 58:15
  Speaker 1: I would show how to elevate the toe and do
• 58:17
  Speaker 1: these exercises. So and of course the books have all
• 58:19
  Speaker 1: those things too, so and that are so sure.
• 58:24
  Speaker 2: Yeah, thank you, thanks Rehab Science. So go there. Yes, well,
• 58:28
  Speaker 2: thank you so much, Tom again, looking forward to another
• 58:31
  Speaker 2: conversation with you in the future.
• 58:33
  Speaker 4: Awesome, thanks for having me.
• 58:34
  Speaker 2: Thanks for listening everyone.
• 58:36
  Speaker 3: If you enjoyed this episode, please consider giving us a
• 58:39
  Speaker 3: five star rating and sharing the body Pod with your friends.