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. 2d ago

    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.

  2. 6d ago

    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

  3. 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.

  4. Sep 1

    Achilles Pain: Missing the Root Cause of Your Running Injury?

    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.

  5. Aug 24

    Running with Hip Impingement: 3 Most Common Questions & Rehab

    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.

  6. Aug 17

    Why Your Glute Loop Routine Isn't Saving Your Knees on the Trail

    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!

  7. Aug 10

    Beyond the Bench Press: Why Runners and Hikers Need Free-Standing Pushes for Core Strength

    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.

  8. Aug 3

    The Lat-Glute Sling: How Upper Body Pulling Saves Your Knees on the Trail

    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.

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4.8
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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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