Restoring Human Movement - For the Outdoor Lovers

Sebastian, Mandy, Dawne - Performance Place | Sports Chiropractic & Rehab
  • 4.8 (98)
  • Fitness
  • Updated Semimonthly

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. 20h ago

    Piriformis Syndrome in Runners & Hikers: Causes, Symptoms, and 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/  That deep, aching pain in the middle of your glute that flares up after miles on the trail or hours behind a desk—piriformis syndrome is one of the most frustrating injuries for active runners and hikers. But what is actually happening deep in the hip, and how do you distinguish it from a lower back disc issue? In this episode, we unpack the biomechanics of piriformis syndrome. We explore how the piriformis muscle can compress the sciatic nerve, creating localized glute pain that radiates down the back of the thigh. We break down the biggest daily triggers—from prolonged sitting and driving to steep uphill hiking—and reveal why endless piriformis stretching often makes the irritation worse. Plus, we share actionable strategies on sitting posture adjustments, glute max strengthening, and why staying active is key to long-term recovery. What You'll Learn in This Episode: What is Piriformis Syndrome? How the sciatic nerve travels under (or through) the piriformis muscle, creating peripheral nerve entrapment. Classic Symptoms & Triggers: Recognizing deep glute aches, thigh pain, and why cross-legged sitting, long drives, and steep inclines aggravate it. Piriformis vs. Disc Sciatica: How spinal MRI findings differ from true piriformis syndrome, and why 9 out of 10 cases of leg pain actually stem from the lower back. The Stretching Trap: Why pulling aggressively on an inflamed piriformis causes excess joint and nerve compression instead of relief. Building Glute Capacity: How targeted strength training (especially glute max) and simple lifestyle resets reduce the risk profile and keep you running and hiking pain-free.

  2. 6d ago

    The "Selflessly Selfish" Mindset: Why Adults 40+ Struggle to Prioritize Fitness (with Oliver Nam)

    Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/  To learn more about customized training programs for adults 40+ or to connect with Oliver and his team, visit Thrive Training Irvine For adults over 40, prioritizing personal health often feels like an impossible luxury. Between managing demanding careers and caring for family, most people spend decades putting everyone else's needs before their own. On the Restoring Human Movement Podcast, host Sebastian Gonzales sits down with Oliver Nam, owner of Thrive Training in Irvine, California, to discuss why busy adults must adopt a "selflessly selfish" mindset. Being selflessly selfish means recognizing that carving out dedicated, non-negotiable time for your own physical health isn't selfish at all—it is the essential foundation that allows you to stay strong, energetic, and capable for the people who rely on you. Many active adults fall into the trap of "yo-yo fitness" because they try to force their bodies into the same high-intensity, bodybuilder-style routines they used in high school or college. These outdated workouts fail to match their current schedules, stress levels, or joint capacities, inevitably leading to joint pain, injury flare-ups, and frustration. Coupled with common barriers like gym intimidation—the anxiety of stepping into crowded, male-dominated weight rooms—and the persistent fear of "getting bulky," many people end up retreating to low-impact cardio machines or quitting altogether. Oliver Nam emphasizes that weight training won't make you bulky without extreme caloric surpluses, but shifting away from isolated muscle splits toward time-efficient, full-body movement patterns is what truly builds functional resilience. Overcoming these barriers requires a shift from short-term fitness projects to a sustainable, lifelong lifestyle. While motivation fluctuates, finding an empathetic community and structured guidance builds long-term accountability, helping empty nesters and active adults reclaim their strength. By committing to progressive overload, proper movement mechanics, and targeted strength work, adults can eliminate chronic pain, travel comfortably, and participate fully in the activities they love. .

  3. Oct 5

    Can Pilates, Yoga, or TRX Actually Build Enough Strength for Trail Running?

    In this episode, we tackle the next logical step in our runner's strength series: knee-dominant training. If you've ever had your running or hiking season cut short by a nagging knee condition, your gut reaction might have been to shut it down, rest, and cross your fingers. We dive into why that standard "wait and see" approach usually keeps you on the sidelines, and how intentional, strategic loading is the actual path to long-term joint tolerance. We move past the myths of "bulletproofing" your body and focus on real mechanical principles. You'll learn how to navigate knee sensitivity using maximum muscular contractions—starting with isometric holds like wall sits and split-squat pauses—and how to successfully transition back into compound movements like hack squats, leg presses, and goblet squats. We also take a direct look at popular cross-training modalities like Pilates, yoga, and TRX to break down exactly when they help, where they top out, and why they might not check the box for true heavy resistance training. Listen to learn: Why total rest is rarely the right prescription for non-surgical knee pain. The science of "Reps in Reserve" (RIR) and why the final 5 reps before failure are where the magic happens. How to use isometric holds to safely stimulate quad, hamstring, and soleus contraction without joint irritation. Adjusting your footplate position and shin angle on a leg press to decrease joint stress while maintaining power. Why the "knees over toes" rule is a mandatory reality for descending steep mountain trails. Connect with Performance Place Sports Care: Fix Your Movement Here: https://www.p2sportscare.com/ In-Person & Virtual Care: Connect with our team at our Costa Mesa, CA facility or schedule a multi-state telehealth session by calling 714-502-4243. Subscribe: Hit that follow button so you never miss a real, evidence-based breakdown on athletic performance!

  4. Sep 28

    Why Overthinking Your Exercises Hurts Your Hip Injury 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/  Have you tried rehabilitation or exercise programs before, only to be left frustrated and still in pain? Here at Restoring Human Movement, we frequently see individuals who haven't found success with traditional approaches, often because the quality of their exercise execution is subpar. In this episode, we're launching the 'Quality Rehab Revolution' to explain why. Many people, after consulting various healthcare providers, YouTube videos, or self-help books, start overthinking their exercises. They might focus on an overwhelming number of cues – like 'pelvis tucked,' 'shoulders down,' 'belly button to spine' – during a simple plank. We'll reveal why this excessive queuing can actually corrupt the quality of movement, hindering your progress rather than helping it. We'll share insights into how cracking these common issues can lead to dramatic improvements in your recovery. If you're tired of putting in the effort without seeing results, tune in to learn how to refine your approach, improve your exercise quality, and finally get the effective rehabilitation you deserve.

  5. Sep 21

    Can You Still Run with a Hip Labral Tear? Truths, Symptoms, and 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/  You get a deep, catching pain in the front of your hip or groin after a long run, a grueling hike, or a quick change of direction on the field. You get an MRI, and the diagnosis comes back: a hip labral tear. Suddenly, you're left wondering if your athletic career is over, or if major surgery is your only option. In this episode, we break down everything active individuals—from trail runners and mountain hikers to field-sport athletes—need to know about hip labral tears. We demystify what the hip labrum actually is, how it gets irritated, and the classic symptoms to look out for, such as clicking, locking, deep groin pain, or the feeling that your hip is "catching and clicking" Most importantly, we answer the most critical questions athletes ask: Can you stay active with a labral tear? How do you recover without losing your fitness? We reveal why a tear on a scan doesn't mean you have to stop doing what you love, and how building surrounding muscular capacity and joint stability can get you back to 100%.

  6. Sep 18

    Plantar Fasciitis in Runners: Root Causes & Root Causes - Dr. Mandy Riehl DC & Jason Fitzgerald

    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.

  7. Sep 14

    Why Your Hip Flexors Hurt When Running or Hiking (And How to Solve It)

    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

  8. Sep 7

    The Deep Glute Mystery: Why Your Butt Hurts When You Run or Hike Uphill

    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.

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About

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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