Podcast
Restoring Human Movement - For the Outdoor Lovers
Hosted by Sebastian, Mandy, Dawne - Performance Place | Sports Chiropractic & Rehab · EN
You shouldn't have to pack up your trail gear or cancel a summer trip just because your body is pushing back.
Welcome to the Restoring Human Movement podcast, a periodic show for hikers, backpackers, and trail runners who are navigating the physical realities of training in their 40s and beyond. Hosted by the sports chiropractic and rehab team at Performance Place Sports Care in Costa Mesa, California, we don't release episodes on a rigid corporate schedule...we only drop a new show when we have something genuinely useful to share.
Our goal is to give you clear, no-nonsense strategies to manage growing pains and stubborn injuries without forcing you onto the sidelines. We focus on the exact issues that take outdoor athletes off the trail, including lower back pain, hip impingement, labral tears, sports hernias, plantar fasciitis, and patellofemoral knee pain.
If you want to understand how your body actually handles load and how to fix your biomechanics, this is for you. We see patients in person at our Costa Mesa clinic, and we also provide telehealth consultations across multiple states. Hit subscribe to keep your training on track. Call us if you want some help getting back to activity. https://www.p2sportscare.com/ 714-502-4243
36episodes
Episodes
Newest firstAll episodes
Should You Ice Plantar Fasciitis? (Splints, Barefoot & Recovery Tips)
Jun 100:15:03Tap to summarizeReady to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Should You Ice Plantar Fasciitis? (Splints, Barefoot & Recovery Tips) Why Do We Ice? We've all heard the standard advice: R.I.C.E. (Rest, Ice, Compression, Elevation). We use ice primarily to reduce inflammation, swelling, and pain. When you ice your heel, it constricts blood vessels (vasoconstriction), slowing the blood flow and providing a temporary numbing sensation. This makes it excellent for symptom management. If your heel is intensely painful, a 15-minute ice massage (like rolling your foot on a frozen water bottle) can offer significant, immediate relief. But temporary relief and healing are not the same thing. Why Icing Plantar Fasciitis May Delay Healing While it feels good in the moment, the scientific community is shifting its perspective on icing soft tissue injuries. The old R.I.C.E. model is being replaced by models like P.E.A.C.E. & L.O.V.E. (Protection, Elevation, Avoid Anti-inflammatories, Compression, Education; and Load, Optimism, Vascularization, Exercise), which emphasize avoiding anti-inflammatories, including excessive ice, during the early healing phase. Here is why you should minimize icing if your goal is long-term repair: Inflammation is Required for Healing: Plantar fasciitis is rarely a purely inflammatory condition; it's more often "plantar fasciosis"—a degenerative breakdown of the fascia due to repetitive strain. Regardless, when the body is attempting to repair tissue, inflammation is the first, crucial stage. Ice hinders this natural, healthy process. Impedes Removal of "Waste": The tissue breakdown that happens with plantar fasciitis creates cellular debris that needs to be cleared away. This "garbage" removal requires movement of lymph, which happens via the contraction of nearby muscles and healthy blood flow. Ice slows this circulation down. Restricts Blood Flow to a Deprived Area: As Dr. Gonzales explains in the podcast, the plantar fascia already has notoriously poor blood flow. If you restrict that flow further with ice, you are starving an injured area that is desperate for the nutrients and oxygen carried by the blood to initiate repair. If your heel pain isn't getting better and you use ice multiple times a day, you may actually be slowing your own recovery.
Transcribe →Can You Run with Plantar Fasciitis? (When It's Safe vs Risky)
May 2500:11:38Tap to summarizeReady to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Can You Run with Plantar Fasciitis? (When It's Safe vs Risky) Few injuries cause as much distress to a runner as plantar fasciitis. When every step out of bed feels like walking on glass, the prospect of pounding the pavement can seem impossible—or incredibly risky. he most common question injured runners ask is: "Can I keep running?" The answer isn't a simple yes or no. The decision to run depends entirely on understanding the current capacity of your foot versus the load you are placing on it. Run at the wrong time, and you risk chronic degeneration or even a rupture. Run at the right time, with modifications, and you might actually support your recovery.
Transcribe →Why Plantar Fasciitis Hurts More at Certain Times (Morning, Sitting, Trails)
May 1800:10:05Tap to summarizeReady to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Why Plantar Fasciitis Hurts More at Certain Times (Morning, Sitting, Trails) Plantar fasciitis is rarely a constant ache; its defining characteristic is pain that fluctuates dramatically based on activity and time of day. This variability often confuses sufferers. Why is that first step in the morning excruciating, but walking improves it? Why does sitting aggravate it? And for trail runners, why do uneven paths feel worse than asphalt? According to Dr. Sebastian Gonzales, host of the Restoring Human Movement podcast, the reason plantar fasciitis pain changes is because the load being placed on the fascia is constantly changing. The pain isn't randomized; it is a direct response to overload. Understanding the "why" behind these specific pain spikes is essential for managing your recovery. 1. Morning Pain (The "First Steps" Spike) The most hallmark symptom of plantar fasciitis is intense, stabbing heel pain during the very first steps after waking up. To understand why, look at what happens while you are sleeping. When you sleep, your foot naturally relaxes into a position called plantar flexion, where the toes are pointed down. While this is comfortable, it means the plantar fascia ligament (the arch support) is held in its shortest, most relaxed state for hours. Overnight, the body attempts to repair the damaged tissue, and the fascia begins to slightly contract and tighten. When you take that first step out of bed, you are instantly forcing that shortened, contracted, and stiff fascia to stretch out under your full body weight. This sudden, acute strain on the inflamed attachment point at the heel is what causes the sharp, debilitating pain. Walking usually "warms up" the tissue, making it more pliable and decreasing the pain, but the underlying damage remains. 2. Pain After Sitting (The "Cool Down" Effect) Similar to morning pain, many people find their heel pain spikes immediately after standing up from a period of sitting, whether it's working at a desk or riding in a car. This occurs for the same physiological reasons as morning pain, but on a shorter timeline. While you are sitting, the fascia is no longer under a load and begins to relax. The tissue begins to "cool down," tighten up, and contract slightly. When you stand up, you are suddenly re-loading that shortened fascia, stretching it under your full body weight before the tissue has had any opportunity to warm up and become flexible. The fascia is caught at its weakest and most contracted state, leading to acute strain and immediate pain.
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Best Trail Running Shoes for Plantar Fasciitis (Cushion, Support
May 1100:10:11Tap to summarizeBest Trail Running Shoes for Plantar Fasciitis (Cushion, Support) Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here
Transcribe →Where Should You Run with Plantar Fasciitis? (Surface, Speed & Hills Explained)
May 400:08:25Tap to summarizeWhere Should You Run with Plantar Fasciitis? (Surface, Speed & Hills Explained) Download the FREE Plantar Fasciitis 6 Step Recovery Program here https://www.p2sportscare.com/webinars... 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Book a Discovery Session/ Consultation to see if we can help (virtually or in-person)
Transcribe →Feel Good, Look Good, Age Well: My Anti-Aging Playbook
Mar 1600:20:19Tap to summarizeHey everybody, it's your co-host Sebastian with the Restoring Human Movement podcast! Today's episode is a special one, as I'm sharing insights from a book I'm creating—a 'playbook' about things I wish I'd known much earlier in life to radically improve overall health and physical well-being. For years, our office has been dedicated to helping people overcome conditions like lower body pain, sciatica, and foot problems, often dispelling the bad information that suggests things will only get worse with age. I've personally dealt with multiple injuries over the years and experienced firsthand the misinformation prevalent in healthcare. This episode introduces a new philosophy: 'Feel Good, Look Good, Age Well.' In my 30s, I realized that true well-being isn't just about looking good; it's fundamentally about feeling good and then aging well—avoiding common issues like high blood pressure or diabetes. We'll explore the holistic approach needed to achieve this, emphasizing that it's not just about physical activity or nutrition alone. Tune in to discover the foundational principles that can genuinely transform your health journey! Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/
Transcribe →Lateral (side) Hip Pain? A Case Study in Referred Pain
Mar 900:13:57Tap to summarizeAre you experiencing baffling side hip pain that just doesn't seem to make sense? In this episode, we're diving into a fascinating case presentation with a seasoned marathon runner who developed lateral hip pain after a race. Despite a long history of managing hip complaints, this time was different – no pop, no direct injury, just persistent discomfort from the upper crest of the hip down the side and backside. This 'mystery' pain was a dead giveaway of spine-referred hip pain, a phenomenon that accounts for 70-75% of hip complaints we see without a direct mechanism of injury! It might sound odd, but pain from your spine can absolutely manifest as hip discomfort, especially when there's no direct impact or pop and the pain is located on the side, near the greater trochanter. We'll debunk common misconceptions, like mistaking this type of pain for IT band syndrome (which typically presents differently, often with knee symptoms). Learn how an experienced examination can quickly identify the true source of your pain and help you find rapid relief, even when it's referred from the upper lumbar spine. This is a must-listen for active individuals looking to understand their pain without feeling like they're damaging their body long-term! Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/ Free Hip Webinar: https://www.p2sportscare.com/webinars/ Online Hip/Groin Program: https://www.p2sportscare.com/products/
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Solving Thigh Pain: A Runner's Guide to Leg Injuries
Feb 1600:14:41Tap to summarizeIn this episode, we tackle the persistent ache and mystery behind thigh pain. We dive deep into common musculoskeletal diagnoses that affect runners and active individuals, breaking down how to identify whether your pain is a simple muscle strain or something more complex. We start by demystifying pain in the front of the thigh, discussing everything from common quad muscle strains and contusions to the surprising signs of nerve irritation like radiculopathy. We'll share how to tell the difference between a torn muscle and a deep, nagging ache from a bone stress injury—a common concern for runners who ramp up their mileage too quickly. Then, we'll move to the back of the thigh, addressing the age-old question: Is it a hamstring strain or sciatica? We'll reveal the key differences and share common presentation patterns of sciatic nerve irritation that often mimic hamstring tightness, even without the presence of numbness or tingling. Finally, we'll wrap up by touching on the importance of a proper diagnosis and the role of conservative management, including manual therapy, rehab, and how a focus on strength training can help prevent these injuries in the first place. We'll cover: Diagnosing pain in the front of the thigh: quad strains vs. contusions and nerve pain. The difference between a hamstring strain and sciatica. The signs of a bone stress injury in the femur. Actionable rehab strategies for long-term relief and injury prevention. Contact Information: 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Call to Action: Book a Discovery Session/Consultation to see if we can help (virtually or in-person).
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Beyond the Sprain: Demystifying Common Foot & Ankle Injuries
Feb 900:24:59Tap to summarizeIn this episode, we tackle the aches, sprains, and mysteries of the foot and ankle, which are often the foundation of many runners' problems. We dive deep into common musculoskeletal injuries, from a simple misstep off a curb to the chronic pain that keeps you off the road. We'll break down the different types of ankle sprains—from the common inversion sprain to the less common but equally frustrating high ankle sprain—and explain how to tell if you might have an accompanying fracture. Then, we'll move to tendon-related pain, demystifying conditions like Achilles tendinopathy and Peroneal tendon injuries that can cause pain, swelling, and a feeling of instability. From there, we'll step into the foot to discuss conditions like stubborn plantar fasciitis and the tell-tale signs of a stress fracture. We'll also share a crucial insight: some pain that feels like a strain or tendinopathy can actually be from nerve irritation. We'll also touch on how your foot and ankle are part of a larger system, where pain can originate from issues with your knee, hip, or core. This episode is your essential guide to understanding what's really going on below the knee and why a proper diagnosis is the first step toward lasting relief. We'll cover: The difference between ankle sprains and fractures. Identifying and managing Achilles and Peroneal tendon injuries. The connection between nerve irritation and foot/ankle pain. Common foot conditions like plantar fasciitis and stress fractures. Contact Information: 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Call to Action: Book a Discovery Session/Consultation to see if we can help (virtually or in-person).
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Pain vs. Injury: What to Do When It Hurts During an Ultra
Feb 200:18:00Tap to summarizeIn this episode, we tackle the most critical question in any long-distance race: is this pain a harmless sensation or a sign of an impending injury? Your handy-dandy running injury expert breaks down the "rules of thumb" to help you, your coaches, and your crew make the right call in the heat of the moment. This episode is a must-listen for ultra-athletes and their support staff. We provide a simple, three-part framework for assessing pain on the course, from the nagging ache that's likely just sensitivity to the red flags that signal it's time to absolutely stop. We also discuss the specific responsibilities of the crew and coaches—your level-headed support system—and where you should turn for a professional diagnosis. We'll cover: The framework for identifying harmless pain versus a true injury. The critical assessments you and your crew can perform during a race. How to prevent a small issue from becoming a race-ending one. Why your crew is your most valuable asset when dealing with pain. And as always, our discussion is a general overview. Always consult a medical professional or the medical staff at the aid station. For a more detailed look at these assessments, reach out for our exclusive handout for coaches. Contact Information: 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Book a Discovery Session/Consultation to see if we can help (virtually or in-person).
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