Restoring Human Movement - For the Outdoor Lovers

Sebastian, Mandy, Dawne - Performance Place | Sports Chiropractic & Rehab
  • 4.8 (97)
  • 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. 1d ago

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

    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. Connect with Performance Place Sports Care: Fix Your Movement Here: https://www.p2sportscare.com/ In-Person & Virtual Care: Schedule an appointment at our Costa Mesa, CA clinic or request multi-state telehealth consultations by calling 714-502-4243. Subscribe: Hit follow so you never miss a training insight or physical recovery breakdown!

    16 min

  2. Jun 29

    Stop Blaming Your Knees: The Hip dominant Solution for Runners

    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. Connect with Performance Place Sports Care: Fix Your Movement Here: https://www.p2sportscare.com/ In-Person Clinic: Visit us in Costa Mesa, CA, for elite sports chiropractic care and biomechanical rehab. Telehealth Services: Virtual consultations available across multiple states. Call us at 714-502-4243. Subscribe: Never miss an episode—hit subscribe to protect your active lifestyle!

    19 min
  3. Strength Training for Runner. Simple ways to change your gait

    Jun 22

    Strength Training for Runner. Simple ways to change your gait

    Strength training changes running gait automatically over time. Listen to hear how this works and how strength can help injuries as well

    24 min
  4. Rock Plates, Zero Drop & Plantar Fasciitis (Helpful or Harmful?)

    Jun 15 ·  Video

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

    Rock Plates, Zero Drop & Plantar Fasciitis (Helpful or Harmful?)   Download the FREE Plantar Fasciitis 6 Step Recovery Program here https://www.p2sportscare.com/webinars... 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Book a Discovery Session/ Consultation to see if we can help (virtually or in-person)

    17 min
  5. Why Stretching Isn't Fixing Your Plantar Fasciitis (What Actually Works)

    Jun 8 ·  Video

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

    Why Stretching Isn't Fixing Your Plantar Fasciitis (What Actually Works)   Download the FREE Plantar Fasciitis 6 Step Recovery Program here https://www.p2sportscare.com/webinars... 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Book a Discovery Session/ Consultation to see if we can help (virtually or in-person)

    17 min
  6. Should You Ice Plantar Fasciitis? (Splints, Barefoot & Recovery Tips)

    Jun 1 ·  Video

    Should You Ice Plantar Fasciitis? (Splints, Barefoot & Recovery Tips)

    Should You Ice Plantar Fasciitis? (Splints, Barefoot & Recovery Tips)   Download the FREE Plantar Fasciitis 6 Step Recovery Program here https://www.p2sportscare.com/webinars... 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Book a Discovery Session/ Consultation to see if we can help (virtually or in-person)

    15 min
  7. Can You Run with Plantar Fasciitis? (When It's Safe vs Risky)

    May 25 ·  Video

    Can You Run with Plantar Fasciitis? (When It's Safe vs Risky)

    Can You Run with Plantar Fasciitis? (When It's Safe vs Risky)   Download the FREE Plantar Fasciitis 6 Step Recovery Program here https://www.p2sportscare.com/webinars... 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Book a Discovery Session/ Consultation to see if we can help (virtually or in-person)

    12 min

  8. May 18 ·  Video

    Why Plantar Fasciitis Hurts More at Certain Times (Morning, Sitting, Trails)

    Why Plantar Fasciitis Hurts More at Certain Times (Morning, Sitting, Trails)   Download the FREE Plantar Fasciitis 6 Step Recovery Program here https://www.p2sportscare.com/webinars... 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Book a Discovery Session/ Consultation to see if we can help (virtually or in-person)

    10 min
See All (383)

4.8
out of 5
97 Ratings

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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