The Movement Mindset with Dr. Heather

Dr. Heather
  • 5.0 (2)
  • MEDICINE
  • UPDATED WEEKLY

Unlock your best movement yet. Join Dr. Heather—a movement specialist and performance coach—as she breaks down the why behind pain, biomechanics, injury prevention, and human performance. Each episode connects movement science, strength training, gait mechanics, and recovery into practical insights you can actually use. Whether you’re a runner chasing a PR, an athlete rebuilding after injury, or someone who wants to understand their body instead of guessing—this show helps you move smarter, train stronger, and stay active for life.

  1. 1D AGO

    Rest vs. Recovery: The Key to Smarter Running

    Most runners are obsessed with miles, pace, and training plans—but there's one critical element that makes all that hard work actually pay off: recovery. In this episode, Dr. Heather, a virtual sports chiropractor, breaks down the game-changing difference between rest days and recovery days, and why understanding both is essential for running stronger, longer, and staying injury-free. In this episode, you'll discover: The fundamental difference between a rest day (complete shutdown) and a recovery day (gentle, restorative movement)Why training is just stress—and adaptation only happens when you properly recoverThe physiological and mental benefits of both rest and active recoveryWarning signs that you're under-recovered: persistent fatigue, poor sleep, lingering soreness, and declining performanceA practical framework for scheduling rest and recovery into your weekly training planReal-world examples of what happens when runners skip rest or avoid recovery movementThe smartphone analogy that makes recovery principles crystal clearWhether you're training for a 10K or a marathon, this episode will help you balance hard training with smart recovery so you can hit new PRs without burning out or breaking down. Perfect for: Runners of all levels who want to train smarter, prevent injuries, and maximize their performance through strategic recovery. Join our Running Community on Skool - https://www.skool.com/virtual-chiropractors-6328/about?ref=ec0dd745cc8942c983df5d3f1b08968b Support the show Subscribe to Dr. Heather's YouTube Channel for more great videos: https://www.youtube.com/@askdoctorheather Connect with Dr. Heather on Social Media: 👉 https://www.facebook.com/heathergansel12 👉 https://www.linkedin.com/in/heathergansel 👉 https://www.instagram.com/drheathergansel All Subscribers get a FREE Video Consult click the link below: 👉https://www.askdoctorheather.com/

    14 min

  2. DEC 16

    Why Winter Running Feels Harder (And the Biomechanics Behind Staying Injury-Free)

    Think your body responds the same way to running in 70° weather as it does in 30°? Think again. In this episode, I'm breaking down the complete biomechanics of cold weather running—and giving you the exact injury prevention system I use with my athletes to stay consistent, strong, and pain-free all winter long. If you've ever dealt with tight calves that won't loosen up, an Achilles that gets cranky in the cold, or hamstrings that feel like they're one stride away from disaster—this episode will change how you approach your winter training. Key Takeaways: Why your winter warm-up needs to be 2-3x longer than summer (and what to do instead of static stretching)The 6-8 dynamic movements that actually prepare your nervous system for cold conditionsHow shortened stride length and increased cadence protect your Achilles, hamstrings, and IT bandWhy changing out of wet clothes immediately isn't just about comfort—it's injury preventionThe winter strength training focus that makes you come out stronger in springWho This Episode Is For: Runners training through winter, athletes dealing with cold-weather injuries, coaches looking for evidence-based protocols, or anyone who wants to understand the biomechanics of temperature and performance. Whether you're prepping for a spring marathon or just trying to maintain your base without getting sidelined, this episode gives you actionable strategies you can implement on your very next run. Connect with Dr. Heather: Instagram: @drheathergansel  Website: https://www.askdoctorheather.com/ Join the Running Community: https://www.skool.com/virtual-chiropractors-6328/about?ref=ec0dd745cc8942c983df5d3f1b08968b [Leave a review if this episode helped you stay injury-free this winter—it helps other runners find the show!] Support the show Subscribe to Dr. Heather's YouTube Channel for more great videos: https://www.youtube.com/@askdoctorheather Connect with Dr. Heather on Social Media: 👉 https://www.facebook.com/heathergansel12 👉 https://www.linkedin.com/in/heathergansel 👉 https://www.instagram.com/drheathergansel All Subscribers get a FREE Video Consult click the link below: 👉https://www.askdoctorheather.com/

    28 min

  3. NOV 17

    Fuel Smarter: The Runner’s Guide to the Krebs Cycle

    In this episode, Dr. Heather takes runners on a simple, practical, and surprisingly fun journey inside the body to explore one of the most powerful performance tools you already use every day: the Krebs Cycle — your natural energy engine. Whether you’re training for a 5K or grinding toward an ultra, your performance, stamina, and recovery all come back to how efficiently your body can turn food into fuel. In this presentation, we break the science down into real-world language so every runner can finally understand: ✅ How carbs, fats, and proteins become energy  ✅ Why runners hit the wall — and how to prevent it  ✅ What your cells are doing during endurance training  ✅ How to fuel differently for short vs long distances  ✅ How to avoid mid-run energy crashes and improve recovery This episode is all about turning science into strategy — so you can fuel confidently and perform at your best. If you enjoyed this breakdown and want deeper support, coaching, and community, join us inside the Skool Community, where runners receive: 🏃‍♀️ Weekly run clinics 🍎 Fueling & nutrition trainings 🩺 Injury-prevention guidance from Dr. Heather 💬 Direct access to both of us for Q&A 🎥 A full library of on-demand lessons & replays Your strongest finish starts with understanding your body.  👉 Join us inside the community: PR Pursuit (Performance Runners) Support the show Subscribe to Dr. Heather's YouTube Channel for more great videos: https://www.youtube.com/@askdoctorheather Connect with Dr. Heather on Social Media: 👉 https://www.facebook.com/heathergansel12 👉 https://www.linkedin.com/in/heathergansel 👉 https://www.instagram.com/drheathergansel All Subscribers get a FREE Video Consult click the link below: 👉https://www.askdoctorheather.com/

    25 min

  4. NOV 10

    Your Gait Is Your Blueprint: How a Gait Analysis Can Transform Your Running

    In this episode, Dr. Heather — Sports Chiropractor and movement specialist — breaks down the powerful connection between your gait, your nervous system, and your performance as a runner. If you’ve ever dealt with recurring tightness, one-sided injuries, or that frustrating feeling that your stride is “off,” this conversation will finally give you clarity. Dr. Heather explains: ✅ What a gait analysis actually measures  ✅ How your brain and muscles communicate during each stride  ✅ Why small movement inefficiencies become bigger injuries  ✅ The hidden imbalances most runners don’t know they have  ✅ How correcting your gait can lead to better performance, smoother miles, and faster recovery You’ll walk away understanding that your stride tells a story — and when you learn how to read it, you gain the power to run stronger, longer, and pain-free. 🔥 Want to dive deeper? This full topic was originally taught LIVE inside our Skool Running Community, where runners gain access to exclusive trainings, injury-prevention workshops, weekly support, and direct guidance from Coach Mel and Dr. Heather. 🎥 Join the Skool community to access the full replay, plus more education designed to support your running journey. 👉 PR Pursuit Your best running begins with understanding your movement — and this episode is the perfect place to start. Support the show Subscribe to Dr. Heather's YouTube Channel for more great videos: https://www.youtube.com/@askdoctorheather Connect with Dr. Heather on Social Media: 👉 https://www.facebook.com/heathergansel12 👉 https://www.linkedin.com/in/heathergansel 👉 https://www.instagram.com/drheathergansel All Subscribers get a FREE Video Consult click the link below: 👉https://www.askdoctorheather.com/

    18 min

  5. NOV 3

    Race-Ready: How Mental Preparation Reduces Injury Risk

    What if the biggest factor influencing your race-day performance isn’t your mileage, your pace, or your nutrition… but your mind? 🧠🔥 In today’s episode, we break down the overlooked connection between mental preparation and injury prevention, especially as runners gear up for major events like the Chicago Marathon. You’ll learn: ✅ Why mental load and stress directly affect muscle tension, coordination, and pacing  ✅ How distraction and anxiety increase the risk of mid-race injury  ✅ What the research actually says about mindfulness, visualization, and pre-race routines  ✅ Practical pre-race mental tools you can use this week ✅ A 90-second corral routine that every runner should be doing Whether you’re chasing a PR, building confidence, or trying to stay injury-free, this episode gives you the science and the strategies to run smarter, calmer, and stronger. 🏃‍♀️ Want more support, coaching, and community? Join PR Pursuits on Skool. If you love diving deeper into performance, injury prevention, mindset, and nutrition — our PR Pursuits Skool Community is where it all happens. Inside you’ll get:  ⭐ Weekly education & live coaching calls  ⭐ A supportive community of runners working toward their next PR  ⭐ Strength & conditioning guidance  ⭐ Q&A access to Coach Mel and Dr. Heather  ⭐ Bonus resources, training tools & injury prevention lessons  ⭐ Space to share wins, struggles, and progress Join us inside PR Pursuits → Where runners grow, learn, and push for the next breakthrough.   🎧 Tune in now and get race-ready — mind and body. This is the episode every marathoner needs in their ear before race day. Support the show Subscribe to Dr. Heather's YouTube Channel for more great videos: https://www.youtube.com/@askdoctorheather Connect with Dr. Heather on Social Media: 👉 https://www.facebook.com/heathergansel12 👉 https://www.linkedin.com/in/heathergansel 👉 https://www.instagram.com/drheathergansel All Subscribers get a FREE Video Consult click the link below: 👉https://www.askdoctorheather.com/

    19 min

  6. 08/30/2023

    Thoracic Outlet Syndrome: 4 Tips For Relief

    Thoracic Outlet Syndrome, or TOS, is a term that is tossed around often but can feel difficult to diagnose and treat. Often defined by compression of nerves and vascular structures that originate in the cervical region and the upper extremity, compression of these structures can result in numbness and tingling, general discomfort in the upper extremity and chest, and even result in feelings of fatigue and heaviness in the arm and hand. These nerves and vascular structures typically become compressed in the area just above the first rib and behind the clavicle after they originate from the cervical region. Pillow recommendation 💪 https://customsleeptech.com/drheather/ Get access to Dr. Heather's Myofascial Release Online Course 💪https://go.askdoctorheather.com/cart-page-page-1012-7832-4452 Support the show Subscribe to Dr. Heather's YouTube Channel for more great videos: https://www.youtube.com/@askdoctorheather Connect with Dr. Heather on Social Media: 👉 https://www.facebook.com/heathergansel12 👉 https://www.linkedin.com/in/heathergansel 👉 https://www.instagram.com/drheathergansel All Subscribers get a FREE Video Consult click the link below: 👉https://www.askdoctorheather.com/

    10 min

  7. 08/23/2023

    Why would your doctor say STOP running?

    So many runners are told to STOP running when they get diagnosed with Osteoarthritis.  Dr. Heather is going to tell you that you can run again which is why she is going to give you 5 tips to help you get back to your favorite past time.  Pay attention to all of them especially #4 as this is a secret tip which has helped many of her runners succeed when they thought they would never run again.   Want to read the full article Dr. Heather mentions in the video on the Synvisc shot 👉 https://www.synvisconehcp.com/synvisc-studies Interested in purchasing a TENS unit for home?  This is the unit Dr. Heather recommends to her patients 👉 https://amzn.to/3XLJeHl Click here to view the entire 8 part Myofascial Release series 👉https://www.youtube.com/playlistlist=PLurtKimPYqT3Y5dQGVF9Ct4aDUyiPrHlP Want a FREE copy of the 27 Tips & Tricks for Runners on Injury Prevention?   Click the link here 👉 https://go.askdoctorheather.com/27tipsoptin Support the show Subscribe to Dr. Heather's YouTube Channel for more great videos: https://www.youtube.com/@askdoctorheather Connect with Dr. Heather on Social Media: 👉 https://www.facebook.com/heathergansel12 👉 https://www.linkedin.com/in/heathergansel 👉 https://www.instagram.com/drheathergansel All Subscribers get a FREE Video Consult click the link below: 👉https://www.askdoctorheather.com/

    10 min

  8. 08/16/2023

    Why do experts say STOP doing PLANKS?

    Why would a majority of influencers like  @athleanx ,  @drkristieennis ,  @BobandBrad ,  @LeeWeiland and  @calimove (probably even more) say to STOP DOING PLANKS?  It got me thinking are they wrong or right about whether planks were indeed a poor exercise to do.  So I decided to sit down, watch their videos, read through their comments, dig deeper into what health professionals are saying about planks in order to really come to conclusion on this topic.   ⭐⭐ Let's get a discussion going on this topic ⭐⭐ Grab my FREE Ebook here 👉 https://go.askdoctorheather.com/optin Want to challenge your core more?  Check out my online course here 👉 https://go.askdoctorheather.com/cart-page-page Support the show Subscribe to Dr. Heather's YouTube Channel for more great videos: https://www.youtube.com/@askdoctorheather Connect with Dr. Heather on Social Media: 👉 https://www.facebook.com/heathergansel12 👉 https://www.linkedin.com/in/heathergansel 👉 https://www.instagram.com/drheathergansel All Subscribers get a FREE Video Consult click the link below: 👉https://www.askdoctorheather.com/

    10 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

Unlock your best movement yet. Join Dr. Heather—a movement specialist and performance coach—as she breaks down the why behind pain, biomechanics, injury prevention, and human performance. Each episode connects movement science, strength training, gait mechanics, and recovery into practical insights you can actually use. Whether you’re a runner chasing a PR, an athlete rebuilding after injury, or someone who wants to understand their body instead of guessing—this show helps you move smarter, train stronger, and stay active for life.

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