Restoring Human Movement - For the Outdoor Lovers

Guest Coach Jason Fitzgerald - Strength Running Podcast strengthrunning.com/strength/ for strength content Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/ Plantar fascia pain plagues countless runners, but finding its root cause and treating it effectively can feel like a frustrating trial-and-error process. On a notable episode of The Strength Running Podcast , host Jason Fitzgerald brought on Dr. Mandy Riehl, a rehab chiropractor, former D1 cross-country athlete, and running specialist—to dive deep into what actually causes runner's heel pain and how to solve it for good. Rather than relying on temporary fixes like aggressive calf stretching or resting, Dr. Riehl emphasizes the need to evaluate total foot load tolerance, intrinsic foot strength, and running gait biomechanics. A critical step in true recovery is establishing an accurate differential diagnosis, ensuring that persistent heel pain isn't actually medial calcaneal nerve entrapment, tarsal tunnel syndrome, or referred lumbar radiculopathy masquerading as classic plantar fasciopathy. To build long-term capacity in the foot, treatment must transition away from passive modalities like ice and orthotics toward heavy slow resistance (HSR) and progressive loading. Heavy loading systematically rebuilds damaged fascial tissue and increases lower leg stiffness, which drastically improves energy return, lowers ground contact time, and enhances overall running economy. Endurance athletes often shy away from heavy weight training due to the common myth that lifting will make them bulky. However, because of the interference effect, the metabolic tug-of-war between anabolic and catabolic signaling during endurance volume, runners can safely perform heavy resistance training without adding unwanted mass, gaining vital structural resilience instead. Building this lower-body foundation not only resolves heel pain, but also protects against other frequent overuse conditions like patellofemoral pain syndrome, Achilles load, and plantar overload.

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ That sharp pinch or deep ache in the front of your hip every time you drive your knee up, tackle a steep incline, or pick up the pace on a run—hip flexor pain is one of the most frustrating injuries for runners and hikers alike. But why does it happen, and why does stretching it out so rarely solve the problem? In this episode, we break down everything endurance athletes need to know about hip flexor pain. We explore what it actually feels like, what common activities irritate it, and why classic "tight hip" remedies often backfire. Plus, we answer the three most common questions runners and hikers ask

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Is a deep, aching pain in your glute ruining your runs or stopping you from enjoying long hikes? Deep buttock pain is one of the most frustrating and persistent issues for endurance athletes, often making every uphill stride, high step, or long descent feel like a battle. In this episode, we break down the most common causes of deep buttock pain during running and hiking. From high proximal hamstring tendinopathy and deep gluteal syndrome (including piriformis irritation) to sacroiliac (SI) joint stress and nerve entrapment, we explore why this region gets so overloaded under endurance conditions. You'll learn how repetitive hip extension, steep inclines, and lower leg mechanics contribute to localized joint compression and tissue tension. We also share practical strategies to offload sensitive tissues, adjust your stride or hiking mechanics, and safely rebuild load tolerance so you can get back on the roads and trails pain-free.

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Achilles pain in runners . If you are struggling with Achilles tendonitis , stiffness, or localized pain that is derailing your training, this episode offers the comprehensive breakdown you've been searching for. Sebastian Gonzales moves beyond standard, generic advice to explore the critical biomechanical factors that are often overlooked in conventional Achilles tendon rehabilitation . This provides a deep dive into the underlying factors that contribute to Achilles heel pain , helping runners and practitioners shift their focus from short-term symptom management to long-term Achilles tendon recovery and injury prevention. Don't let Achilles tendon issues force you to hang up your running shoes. Tune in to understand the complex biomechanics behind your pain and learn the structured, active approach necessary for true, sustainable Achilles tendon healing and performance optimization.

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Are you dealing with deep groin catching, hip stiffness, or localized runner's hip pain? In this solo episode, sports chiropractor Sebastian Gonzales breaks down the exact symptoms of hip impingement (Femoroacetabular Impingement / FAI) specifically caused by Cam and Pincer morphologies. Learn how to recognize the telltale signs of a Cam lesion (bone buildup on the femoral head) versus a Pincer lesion (extra coverage by the acetabular rim), how these structural variations alter joint clearance, and why they cause deep, pinching discomfort during hip flexion or internal rotation. Stop guessing about your hip stiffness—learn exactly what these symptoms mean for your stride and how to manage them effectively.

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ When navigating knee, hip, or back pain on the trail, many endurance athletes assume they just need to rest or isolate their glutes. In this episode, host Sebastian Gonzales challenges common rehab misconceptions and dives into the real-world biomechanics of lower-body durability for hikers, runners, and backpackers. Pulling directly from the clinical principles discussed in this podcast, we unpack why building true trail resilience takes more than just passive pain management or low-intensity glute drills (like clamshells and bird dogs). Sebastian explains how protecting an injured knee leads to severe quadricep and calf deconditioning, leaving your legs completely unprepared to handle the massive braking forces of an 8-mile mountain decline. Listen to learn: Why early pain relief is a trap, and why true recovery requires progressive, weighted load parameters. The truth about "knees-over-toes" tracking and why it's a mandatory functional requirement for descending mountains and stepping off large trail obstacles. Master the lowering phase: How a controlled 2-to-4-second eccentric count prepares your legs for rugged downhill braking. Moving beyond forward-and-backward movements: Integrating single-leg step-downs and lateral plane work to safeguard your joints against unpredictable terrain. How to apply these rules to your current routine to build an unstoppable, adaptable body for your upcoming summer or winter objectives. Connect with Performance Place Sports Care: Fix Your Movement Here: https://www.p2sportscare.com/ In-Person & Virtual Care: Connect with our medical team at our Costa Mesa, CA facility or schedule a remote multi-state telehealth consultation by calling 714-502-4243. Subscribe & Share: Send this episode to a trail partner who wants to stay strong, healthy, and active this season!

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ When navigating knee, hip, or heel pain as a runner or hiker, your upper body is probably the last place you look. In this episode, host Sebastian Gonzales covers the pressing pattern—the final foundational piece of our upper-body resistance training series. We move past basic mirror-muscles and unpack how pushing patterns are the true cornerstone of a highly functioning core. Discover the biomechanics of the Anterior Oblique Sling—the crisscross highway of muscle moving from your right shoulder to your left hip (and vice versa)—and learn how it stabilizes your pelvis, unloads your lower body, and prevents common endurance flare-ups like adductor strains and sports hernias. Sebastian breaks down how to choose the right pressing angles for your anatomy, utilizing functional modifications like the half-kneeling "soft lumbar lock" to protect your back and eliminate joint irritation while building compound strength. Listen to learn: Why building maximum capacity in your appendages prevents compensatory overload in your spine and knees. The relationship between overhead extension, excessive back arching, and silent lumbar nerve referrals. How to use a "soft lumbar lock" in a half-kneeling position to enforce spinal neutral under load. Modifying your line of drive: Comparing floor presses, incline variants, and standing cable configurations. Speed vs. Strength: How to manipulate velocity with lighter loads to turn a press into an athletic power movement.

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Why are structural running and hiking limitations rarely just a lower-body problem? In this continuation of our athletic strength series, host Sebastian Gonzales dives deep into the anatomy of the upper body and introduces a crucial structural link: the pull pattern. If you've been ignoring your upper back or find yourself with a completely frozen arm drive on steep mountain descents, you are forcing your lower body and spine to absorb unnecessary rotational stress. We move past traditional bodybuilding concepts and look directly at integrated human movement. You'll learn about the Lat-Glute Sling (or posterior sling)—the diagonal highway of muscle connecting your back to your opposite glute and IT band—and why a strong upper back provides a mandatory baseline for pelvic control and hip extension. Sebastian also demystifies how to find your ideal elbow alignment using a simple clinical concept called the Power Slot , ensuring your rows, pulls, and suspension movements protect your joints while maximizing neural drive. Listen to learn: Why building strong appendages actively spares your spine from compensation and fatigue over long mileage. The relationship between lack of arm drive, restricted hip extension, and referred lumbar spine pain. How to automatically find your strongest shoulder positioning using the "Power Slot" rule. Modifying your lines of drive: Comparing horizontal barbell rows, single-arm dumbbell setups, and vertical lat pulls. The science of "Retention": How to utilize sticky external cues so your structural changes last between clinic visits.

Guest Coach Jason Fitzgerald - Strength Running Podcast strengthrunning.com/strength/ for strength content Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Dr. Mandy Riehl (Wainfan) DC (00:02) All right, welcome back listeners. This is Dr. Mandy Wayne Fan, now Dr. Mandy Real, for those who have heard my name before. thank you for joining the Movement Movement. Today we have a very special guest. This is Jason Fitzgerald, coach, strength training extraordinaire in the running field. So Jason, for those who don't know you, give us a little bit about yourself. Jason Fitzgerald (00:22) Well, thanks, Mandy. yeah, Jason Fitzgerald. I've been running for good lord, twenty seven years now, which which kind of ages me a little bit. I think I'm pushing twenty-eight years in in as a runner myself. I've been coaching since two thousand and ten and I also host the Strength Running podcast. yeah, I really just try to help runners achieve their potential and get their performances where they want them to be. Jason Fitzgerald (00:50) which is often not where they are, but hopefully through conversations like this we can help get runners over that hump and get them to where they want to be. Dr. Mandy Riehl (Wainfan) DC (01:00) Totally. Yeah. For for those of you out there who found our podcast through kind of trying to run through an injury, fix an injury, this information today will be a really good bridge from, okay, I'm kind of sorting through the injury now what? How do I stay out of that? Of course, but what can strength training build for me apart from just, you know, fixing my foot pain, for example. so before we get started here, Dr. Mandy Riehl (Wainfan) DC (01:28) We're gonna have a pretty general focus. So there's gonna be a lot of information in here. So I would recommend not skipping around too much because we may be referencing things that we talked about earlier in the podcast. So stick around through it all. We'll have a great little takeaways at the end of the show. but we're gonna go over a ton of fun stuff today. Jason Fitzgerald (01:49) Well, Mandy, I I also want to say not only am I excited, I'm a little bit jealous that you probably have a bigger Monstera behind you than I do. Dr. Mandy Riehl (Wainfan) DC (01:59) It's it's taken some punishment over the years, but it's it's doing okay. It's about the size of covering up my maps, so I'm not gonna know what to do at that point. Jason Fitzgerald (02:10) Yeah, my mine is pushing seven or eight years old and it's also taking a little bit of abuse. It's not in the the best position right now, but you know, that that that's what you're gonna have to deal with when you're dealing with a jungle vine in your office. Dr. Mandy Riehl (Wainfan) DC (02:23) Right, Dr. Mandy Riehl (Wainfan) DC (02:24) right, yeah. It's my only couple plants in here that haven't died yet with my little window. So well Jason Fitzgerald (02:30) Yeah. Dr. Mandy Riehl (Wainfan) DC (02:30) cool. So so Jason, you're in the strength training world. you are deep, deep in the strength training world for runners. as you mentioned earlier too, if you have not checked out the strength running program podcast, go ahead and check that out after the episode. It's fantastic. but Jason, how did you come to realizing that strength is important? Jason Fitzgerald (02:53) Well, I came to it through a lot of trial and error. it was because I was hurt all the time. You know, it really stemmed from Dr. Mandy Riehl (Wainfan) DC (02:59) Mm-hmm. Jason Fitzgerald (03:00) my personal journey as a runner. You know, before I was a coach, you know, I I ran cross-country, indoor and outdoor track throughout high school and again at the collegiate level. And I I was a very injury prone runner, you know, with Achilles tendinopathy and plantar fasciitis and you know, all kinds of different strains and SI joint problems and Jason Fitzgerald (03:22) IT band syndrome. I mean, you name it, I've probably had the injury. And it wasn't until my first marathon, I ran the New York City marathon. And I realized afterward when I had started to, you know, try to return to running again after about a week off. And I I felt terrible. And pretty soon I developed a case of ITBS that laid me out for about six months. And I had to go to four physical therapists. And I was just seeing all these different people and and Jason Fitzgerald (03:53) Trying to leave no stone unturned on how to get past this injury. But then more importantly, not only just get healthy, but what do I do with my training after I get healthy so that I don't have to waste another six months sitting on my couch watching reruns of house because I Dr. Mandy Riehl (Wainfan) DC (04:09) Yeah. Jason Fitzgerald (04:10) I'm just bored. I really just like to run and I want to get back out there and keep training. So it was a little bit of a process, you know, like I think at the very beginning of of that whole journey for me, Jason Fitzgerald (04:22) I started, you know, incorporating certain body weight, strength exercises, much more mobility work, doing some, you know, band work, medicine ball work, things like that, very running specific, so that I could, you know, get strong in a way that runners care about and that would actually help me stay healthy. and now that's evolved a little bit. You know, I still do a lot of that kind of work and I still prescribe it for my athletes as well that I coach and that I work with, but I'm also fully. Jason Fitzgerald (04:52) in recognition of how valuable weightlifting is in a gym. And yes, it's great for kind of building more durability, more resilience to injury, but in regards to your running economy and your performance and your body composition and all the other lovely things that we love about weightlifting, you know, there's a lot to love about it. And, you know, if you're any kind of performance oriented runner, Jason Fitzgerald (05:17) Which doesn't mean that you're a professional or anything. It just means that, you know, you have some goals. You want to run a certain distance. You want to break a certain time in, you know, a given distance. We have to start thinking much more strategically about your training. And I think strength training is so important. I don't even really call it cross-training. You know, it's just Dr. Mandy Riehl (Wainfan) DC (05:35) Mm-hmm. Jason Fitzgerald (05:36) part of the training process that Dr. Mandy Riehl (Wainfan) DC (05:38) Yes. Jason Fitzgerald (05:38) runners need to really achieve their best. So it it was a it was a very big journey for me, you know, at the beginning. I didn't even Jason Fitzgerald (05:46) lift at all. I didn't do any strength work. I didn't think it was necessary. You know, I I really was just 18 years old and could get away with a lot of, you know, poor exactly. Dr. Mandy Riehl (Wainfan) DC (05:53) Right. You made a rubber. Jason Fitzgerald (05:56) You know, I could just go to sleep at night and then any problem I was dealing with would be gone by morning. You know, to be 18 again. Dr. Mandy Riehl (Wainfan) DC (06:00) Right, right. Right. Jason Fitzgerald (06:03) So I think my youth masked a lot of the training errors I was making at the time. And now that I'm 42 years old, I really have to be thinking a lot more strategically about Jason Fitzgerald (06:15) How I'm structuring my training. And, you know, coming from that college cross-country and track background, it has been very eye-opening coaching adult recreational runners over the last 16 years because, you know, they don't have the same kind of movement fluency that a lot of college athletes have. And so we've got to build a lot of that into the training program so that number one, they just feel much better on a day-to-day Dr. Mandy Riehl (Wainfan) DC (06:42) Mm-hmm. Jason Fitzgerald (06:42) basis, but also. Jason Fitzgerald (06:44) They're building that resilience into the program. They're they're getting the results that they're looking for. They're getting injured less. They're staying healthy for longer. So, you know, I I'm I'm now someone who is such a big proponent of strength training. Now, look, that doesn't mean I love it. I'd rather be out there running a couple more miles. I mean, you know, Dr. Mandy Riehl (Wainfan) DC (07:00) Right. Right, right. Jason Fitzgerald (07:02) I'll raise my hand. I'm a pure runner through and through. Dr. Mandy Riehl (Wainfan) DC (07:04) Totally. Same. Jason Fitzgerald (07:06) I don't like being in the weight room, but I understand that it allows me to do what I love to do. And so now I make it a priority. Dr. Mandy Riehl (Wainfan) DC (07:14) Yeah, it's like going and, you know, buying shoes. It's not I don't have a passion for shopping, but I need shoes, so I will go get shoes. But I know what you mean about the literacy. So just on the side for fun, I I coach high school cross country and having them in the weight room once a week. You know, they're like fourteen year old kids, just the you know, the kids who've been returning and doing all the other maxing out their mileage and all that. but you know, getting them in a on a hex bar Dr. Mandy Riehl (Wainfan) DC (07:42) for the first time ever and they're they're growing, they barely know where their limbs are. It's it's a it's a very different coaching experience than say my patients who I'm transitioning out of care that have been lifting for twenty years already. It's a a different type of education and a different type of like coaching queuing situation. Jason Fitzgerald (08:01) Yeah, I think it's really it's always really interesting looking at different types of people in the weight room. And and I'll never forget a conversation I had with a USA weightlifting national coach who was talking about why runners should be lifting weights. And he said, Yes, look, the weight is important, but a lot of what we're doing is simply a movement practice. You Dr. Mandy Riehl (Wainfan) DC (08:22) Yes. Jason Fitzgerald (08:22) know, we're we're we're working through bigger ranges of motion, different ranges of motion than we would typically get. Jason Fitzgerald (08:30) if we were only doing our run training. And, you know, for the adult who sits at a desk for eight hours a day, or, you know, who isn't going to the playground and doing all kinds of, you know, weird and wacky movements with their toddlers all the time, like you've got to build in some of this movement practice into your program. And so, you know, when you get your 40, 50, 60 year old client in in the weight room, you're probably going to notice that their limbs aren't all over the place. They, Dr. Mandy Riehl (Wainfan) DC (08:58) Right. Jason Fitzgerald (08:58) they Jason Fitzgerald (08:59) really aren't going anywhere. You know, they they Dr. Mandy Riehl (Wainfan) DC (09:00) Right. Jason Fitzgerald (09:01) they're not moving quite well at all. And so that's that's a big glaring red flag in my mind that we just need to do more of this. We need Dr. Mandy Riehl (Wainfan) DC (09:08) Mm-hmm. Jason Fitzgerald (09:08) to get good at it. It's like someone who, you know, can barely run a mile without stopping. It's like, well, maybe we just need to do more aerobic development. Dr. Mandy Riehl (Wainfan) DC (09:18) Totally. Yeah, I I see it with my patients too. I don't know if you're familiar with attractor state models much, but for trying to change something biomechanically, part of the idea instead of just thinking this is perhaps controversial, so instead of just thinking, you know, run on your forefoot, increase cadence, that stuff can be useful. but if you're trying to change it for say a fifty mile race, you're gonna forget at some point those cues. Dr. Mandy Riehl (Wainfan) DC (09:48) If you're throwing up at an aid station and then trying to trot out of it, you're not gonna be thinking about like, okay, swing my arms. so part of the way that you can hack that, so to speak, is through attractor state models, which essentially says pattern a movement, load it, and then it'll stick better because you're overloading it, you're demanding more of that movement than you will in your sport. That means that it'll kind of settle into your body. Dr. Mandy Riehl (Wainfan) DC (10:16) more naturally than if you were to just think about a form change. But you have to have the load. You have to have strength training with it. So super on board with everything you just said. Jason Fitzgerald (10:25) I'm not sure if that was controversial. I've I've been saying some version of that Dr. Mandy Riehl (Wainfan) DC (10:27) Okay. Jason Fitzgerald (10:29) for years. I I think Dr. Mandy probably put that in just a smarter way than I would have said it. But yeah, I'm I'm such a firm believer in that. Like if you want to improve your running form, if you want to get more economical, sure, some cues can be generally helpful, but the best way to do that is to do the things in training that help you improve your form, you know, and and there's very varied things like. Jason Fitzgerald (10:55) You could do hill strides or hill sprints. That's really good for your running economy and your in your overall form. So is just running a lot, you know, just practice Dr. Mandy Riehl (Wainfan) DC (11:02) Mm-hmm. Jason Fitzgerald (11:03) running it, you know, at easy efforts. And, you know, heavier weightlifting is also a really wonderful way of building that kind of intra and intra muscle coordination that's really important when you want to get good running economy, which is probably the number one benefit of lifting for runners, is that. Dr. Mandy Riehl (Wainfan) DC (11:21) Yes. Jason Fitzgerald (11:22) You know, you just become a lot more economical at going from point A to point B. Dr. Mandy Riehl (Wainfan) DC (11:27) Mm-hmm. Yeah, for distance running, it's your body takes the path of least resistance. That is running economy, so to speak. It's how little energy can I spend in order to move forward in a running fashion. and there's, you know, you can get really in the weeds in the science of it, as you obviously know. But for most people it's hey, I want to run a longer race or I want to run faster with the same amount of energy, right? You're trying to not have any gas left in the tank by the finish line. Dr. Mandy Riehl (Wainfan) DC (11:56) How can I get faster? Well, you get more efficient. And so yes, training more, but having your running economy improve is like a it's a total game changer, right? So for people who are just starting to get into running, obviously both Jason and I are proponents of strength training, but getting more training in in general helps as long as you're doing it wisely. And for those of you who have been in the game for a long time and you feel like you've plateaued and you know you have more there, but you can't access it. Dr. Mandy Riehl (Wainfan) DC (12:26) That's really where strength training can come in and give you an extra edge if you haven't done it before. Jason Fitzgerald (12:31) Yeah, for sure. And and I I I especially think that it's probably more important for the longer distances. So if you're a trail runner and you're getting into fifty Ks or you're doing some of the longer ultra marathons, you know, the longer event is, the more important running economy becomes. You know, if if you want to become the next Josh Kerr and, you know, run a three forty-one mile, well, you Dr. Mandy Riehl (Wainfan) DC (12:53) Crazy. Jason Fitzgerald (12:54) know, you could you could almost Jason Fitzgerald (12:57) Focus on like your your VO2 max and some of the other metrics of performance and and kind of gut your way through a fast mile. But when those inefficiencies are magnified for, you know, a hundred times the distance in a hundred mile ultramarathon, you know, you're really going to kind of see those weak links really be exposed. So yeah, I mean, for especially for for injury prone runners, for those runners who you want to become more durable. Jason Fitzgerald (13:26) and and build some resilience for those long races. I think it's a no brainer. Dr. Mandy Riehl (Wainfan) DC (13:30) Totally. Yeah, on that note too, so like I mentioned, a lot of people might be listening from a place of either currently having an injury or recovering from one. what's your philosophy on getting into strength training or continuing strength training when there is an injury going on concurrently? Jason Fitzgerald (13:48) I I think you have to let pain be your guide. You know, I'm I'm a big believer in just because you're injured doesn't mean that the training has to stop. You Dr. Mandy Riehl (Wainfan) DC (13:56) Mm-hmm. Jason Fitzgerald (13:56) just have to train a little bit differently. So may even if you can't run at all, can you do some cycling? Can you get in the pool and do some aqua jogging or pool running? and that'll that'll do a lot at at maintaining your aerobic fitness, you know, and and one of the problems that runners often have when they're injured is that they do do a lot of that cross training. Dr. Mandy Riehl (Wainfan) DC (14:17) Mm-hmm. Jason Fitzgerald (14:17) And and they Jason Fitzgerald (14:18) keep their aerobic system very topped up. They're still, you know, very fit, but they're just not used to any of the pounding of running because you know they're on a bike or they're in the pool. And so what happens is they come back to running, say, one, two, three weeks later, and they go do a long run or they do a hard workout, or they do two hard workouts and a long run in a single week. And because they just haven't been running for the last like 16 days or whatever it might have been. Jason Fitzgerald (14:46) Their body is so unaccustomed to the impact forces of running that they end up with some new injury or some new little niggle that kind of pops up. So strength training can kind of help, you know, keep your muscles' ability to withstand some of those impact forces when you get back to your run training after, you know, you're healthy and your PT has cleared you to start running again. and it also is just as really good at kind of, you know, toughening up. Jason Fitzgerald (15:14) those those connective tissues and making your joints a little bit more durable as well. So if you're injured, I I almost think it's the best time to start strength training, you know, unless Dr. Mandy Riehl (Wainfan) DC (15:24) Definitely. Jason Fitzgerald (15:24) there's obviously, you know, clear pain that is preventing you from doing a particular movement or or lifting, you know, a lot of weight or whatever the exercise might be. You know, so of course let pain be your guide. But, you know, when you're injured, it is often the time to start a new Jason Fitzgerald (15:43) healthier habit, you know, to Dr. Mandy Riehl (Wainfan) DC (15:44) Mm-hmm. Jason Fitzgerald (15:44) kind of revamp your training in a little bit so that the next injury isn't as severe as this current one, or or you can sidestep the next injury. And so if you're someone who hasn't been strength training at all, and then you get this this injury and you can't run for a little while, this to me is like the perfect time to start strength training. As long as you know it's not causing any additional problems, you now have the time in your schedule. You're not running Jason Fitzgerald (16:10) to to focus on that, to make it a habit so that when you do start running again, you know, you can kind of maintain that habit over time. Dr. Mandy Riehl (Wainfan) DC (16:17) Totally. Yeah. And it's amazing what you can do modification wise. Instead of saying like I get a lot of nerve mediated pain injury folks who maybe they think they had planar fasciitis that's there for five years. It turns out it's nerve mediated, that sort of thing. So there's for me and my patient population, there's a lot of fear around deadlifting, for example. and it's

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ What happens when an experienced sports clinician faces unexpected knee pain on a long-planned trek into the Eastern Sierras? In this episode, host Sebastian Gonzales uses his recent personal hiking trip to deliver a real-world case study on acute pain mitigation, strategic joint unloading, and risk management on the trail. We pull back the curtain on how to systematically read joint symptoms when you are miles away from civilization. Discover how to identify structural vs. functional issues, and learn why complete rest or "shutting it down" is rarely the best answer for non-surgical flares. Sebastian breaks down the exact protocol he used to manage his own knee distress during downhill descents—combining temporary lumbar spine openers, focused knee extension pumps, and strategic quad isometric holds to maintain mechanical tolerance. We also discuss the practical role of trekking poles for decreasing eccentric load on changing grades, giving you a blueprint to safely save your mountain trips without sacrificing your long-term athletic fitness. Listen to learn: How to make an informed, calculated decision to continue hiking safely when pain surfaces. The hidden connection between sudden knee sensitivity and non-painful lumbar spine mechanical restriction. Step-by-step execution of knee extension pumps using the principles of the McKenzie Method. Structuring maximum contraction quad isometrics on the trail using functional variations like wall sits. Biomechanical safety checks: How to identify true surgical locking versus treatable rehab cases. Connect with Performance Place Sports Care: Subscribe: Follow the show so you never miss a practical, evidence-based breakdown on athletic longevity!

New to the show? Start here. Dr. Sebastian Gonzales introduces the Restoring Human Movement Podcast, who it is for and what you can expect from every episode. Free resources, guides and a free Discovery Call at https://www.p2sportscare.com/webinars/

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Guest Resources: Learn more about Rowan Smith's training programs and read his educational resources at https://www.summitstrength.com.au/ When navigating joint discomfort on a steep mountain decline, many mountaineers, trekkers, and backpackers assume they just need to power through or isolate their glutes. In this episode, host Sebastian Gonzales sits down with Rowan Smith, founder of Summit Strength and host of the Training for Trekking Podcast , to challenge common conditioning misconceptions and dive into the real-world biomechanics of lower-body durability for high-altitude and big-peak athletes. Drawing from Rowan's extensive history coaching over 500 hikers and mountaineers preparing for massive bucket-list climbs and rugged expeditions, we unpack why building true mountain resilience takes more than just passive recovery or low-intensity floor drills. Sebastian and Rowan explain how protecting a sensitive joint leads to severe quad and calf deconditioning, leaving your legs entirely unprepared to handle the massive eccentric braking forces of a heavy pack on a brutal mountain descent. You'll also learn how to establish true single-leg benchmarks so you can step onto your next big peak with absolute confidence. Listen to learn: Why early pain relief is a trap, and how mountaineers can successfully transition into progressive, weighted load parameters. The truth about "knees-over-toes" tracking: Why forward knee translation is a mandatory functional requirement for navigating steep descents, high steps, and heavy pack carries. Mastering the lowering phase: How a controlled 2-to-4-second eccentric count prepares your quads and calves for rugged mountain braking. Moving beyond forward-and-backward training: Integrating single-leg step-downs and multi-planar lateral drills to protect your joints on unpredictable talus and scree fields. The minimalist mountaineer setup: How to build a high-yield training routine at home using only your primary backpack and mini-bands.

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ If you struggle with nagging knee issues when running or hiking, your first instinct might be to shut down activity, rest, and wait for the pain to dissipate. In this episode, we break down why that exact pattern of protective avoidance actually feeds into long-term quad atrophy and structural weakness. We move past general philosophy and look directly at knee-dominant exercises designed to build real tissue tolerance. Discover how to use targeted lower body strategies—from isometric wall sits and split-stance holds to machine variations like leg presses and hack squats—to safely navigate structural joint sensitivity. We also explain how to tweak variables like your foot position and shin angle to maintain maximum muscle contraction while bypassing painful ranges of motion. There is no such thing as a truly "bulletproof" joint, but you can systematically train your lower body to handle deep load, tolerate changing trail pitches, and keep your upcoming summer backpacking trips on schedule. Listen to learn: Why absolute rest is almost always the wrong answer for lingering, non-surgical knee complaints. How to utilize a 30-second maximum isometric hold to fire up dormant lower body musculature. Creative ways to structure a time-efficient gym circuit that unloads a sensitive joint while keeping your training productive. Adjusting your setup on the leg press and footplate to safely target the quads. Breaking the cycle of "lazy" quad function so your body feels fully engaged on your next steep descent.

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ If you're dealing with stubborn, non-trauma knee pain that's threatening your upcoming training miles or summer backpacking trips, it is time to look away from the knee joint itself. In this episode, we break down why nagging knee issues for runners, hikers, and active adults in their 40s are almost always an "upstream or downstream" mechanical problem. We pull back the curtain on how a lack of hip strength and core control forces the knee into excessive internal rotation, adduction, and structural collapse (knee valgus). Discover why corrective measures like clamshells, hydrants, or foam rolling your IT band aren't heavy enough to build true mechanical resilience, and why functional, closed-chain compound movements like deadlifts and single-leg variations are the gold standard for long-term relief. We also discuss how to implement isometric holds (like wall sits) to safely maintain local quad and hamstring capacity without flaring up a sensitive joint. Stop avoiding load, start building intentional capacity, and get your body back on the trail. Listen to learn: Why non-trauma knee complaints are actually hip or ankle problems in disguise. The relationship between lower back tightness, "glute amnesia," and rotational knee stress. Why your IT band isn't doing its job as a lateral stabilizer (and how the glute max dictates it). How to select the right leverage and equipment modifications (kettlebells vs. dumbbells) to train through injury. Simple strategies to break the psychological cycle of avoidance that leads to long-term muscle atrophy.

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ This episode of Restoring Human Movement highlights the critical role resistance training plays in building a resilient and efficient runner. Host Sebastian Gonzales breaks down practical application strategies based on the current consensus from the American College of Sports Medicine, emphasizing that consistent, habitual training is often more impactful than sheer intensity. Runners will learn how structured strength work directly improves key physical attributes, such as increasing tendon stiffness to boost running economy and developing hip and core strength to combat common biomechanical issues like overstriding. By focusing on fundamental compound movements—including squat and hinge variations—this discussion provides actionable parameters to help runners move away from just chasing symptoms and toward addressing the root causes of injury through improved physical capacity.

Rock Plates, Zero Drop & Plantar Fasciitis (Helpful or Harmful?) 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 Are you a trail runner struggling with the sharp, stabbing heel pain of plantar fasciitis? Is your morning run being sidelined by morning stiffness? This episode is your comprehensive guide to navigating the complexities of plantar fasciitis from a trail-specific perspective. We'll discuss the unique demands that rugged terrain places on the plantar fascia and explore how to modify your technique and gear to support recovery. We dive deep into the gear that trail runners rely on and how specific features might be helping or hindering your heel pain. We analyze the role of rock plates —do these stiff protective barriers offer relief by reducing torsional twist and stabilizing the foot on uneven ground, or do they aggravate the condition by adding stiffness? We'll also examine the polarizing topic of zero-drop trail running shoes . We investigate the theory that eliminating the heel-to-toe drop can strengthen the foot and Achilles over time, versus the risk that it may place immediate, excessive strain on an already inflamed fascia. Join us as we unpack the biomechanics, discuss transition strategies, and provide actionable advice to help you manage plantar fasciitis without hanging up your trail shoes.

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 Why Stretching Isn't Fixing Your Plantar Fasciitis (What Actually Works) Is the first step out of bed a sharp reminder that your plantar fasciitis isn't gone, no matter how many calf stretches you do? If you are a runner or trail runner relying on stretching, night splints, or icing to treat your heel pain, this episode is a critical reality check. We dive deep into why conventional "stretching protocols" for plantar fasciitis are fundamentally flawed, often failing because they treat the symptom (tightness) rather than the mechanism of injury (overload). This episode cuts through the standard advice to explain why the "root cause" of your pain is almost never solved on a stretching block.

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 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.

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 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. T he 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.

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 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.