Restoring Human Movement - For the Outdoor Lovers

Sebastian, Mandy, Dawne - Performance Place | Sports Chiropractic & Rehab
  • 5.0 (1)
  • Fitness
  • Halbmonatlich

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

  1. vor 5 Tagen

    Isometrics & Trekking Poles: Practical Knee Joint Care for High-Elevation Hikes

    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!

  2. vor 6 Tagen

    Episode 0 START HERE

    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/

  3. 13. Juli

    Bulletproofing Your Knees and Hips for Heavy Packs and Steep Mountain Descents - Rowan Smith

    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.

  4. 6. Juli

    Saving Your Summer Mileage: Knee-Dominant Training for Runners & Hikers

    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.

  5. 29. Juni

    Stop Blaming Your Knees: The Hip dominant Solution for Runners

    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.

  6. 22. Juni

    Strength Training for Runner. Simple ways to change your gait

    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.

  7. 15. Juni

    Rock Plates, Zero Drop & Plantar Fasciitis (Helpful or Harmful?)

    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.

  8. 8. Juni ·  Video

    Why Stretching Isn't Fixing Your Plantar Fasciitis (What Actually Works)

    Why Stretching Isn't Fixing Your Plantar Fasciitis (What Actually Works) 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)
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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

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