Podcast

Episodes

Episode 310

Back & Thigh Pain Stopping Your Run? 2 Non-Surgical Answers

Low back and outer thigh pain sidelining your runs? You're not alone. In this episode, we tackle these common runner's woes, offering 2 effective, non-surgical strategies to get you back on the road. Discover practical tips and expert advice to alleviate pain and prevent future injuries Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/ Free Low Back Webinar: https://www.p2sportscare.com/webinars/ Sebastian's Online Low Back Program: https://www.p2sportscare.com/products/

11 Minutes – Jun 23, 2025

Episode 309

Baseball Hamstring Injury: Day 2 & My Recovery Plan (Dr. Sebastian Gonzales DC)

Join Dr. Sebastian as he shares a raw and real account of his day 2 following a hamstring tear sustained while sprinting for a baseball in a game. This isn't just a clinical discussion; it's a personal journey through the immediate aftermath of a significant athletic injury. Dr. Sebastian will candidly detail what he can and can't do, offering listeners a clear understanding of the initial limitations and challenges. He'll also share optimistic observations and practical insights that can help anyone dealing with a hamstring injury, particularly those from sprinting-related activities. More than just a recount, this episode will outline Dr. Sebastian's detailed recovery plan, focusing on strategies to expedite healing and facilitate a rapid return to baseball. Learn about the early stages of rehabilitation, pain management, and the mindset needed to overcome a hamstring tear. If you're an athlete, runner, or anyone interested in understanding hamstring injuries and recovery, this episode provides a unique and personal perspective from someone navigating the process firsthand. Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_ Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/

16 Minutes – Jun 19, 2025

Episode 308

Why Your Plantar Treatment Isnt Working- The Misdiagnosis Factor

You've stretched, iced, and rolled, but your plantar fasciitis pain persists. Why? You might be treating the wrong thing. This episode dives into the misdiagnosis factor, revealing common conditions mistaken for plantar fasciitis and how to get the right treatment to finally find relief. 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)

20 Minutes – Jun 16, 2025

Episode 307

36 Hours Post-Tear: Hamstring Recovery Tips & Exercises (Dr. Sebastian Gonzales DC)

Join Dr. Sebastian for a crucial 36-hour update on his hamstring tear recovery. In this episode, he shares his progress and provides invaluable tips and exercises he's learned in the initial stages of healing. Dr. Sebastian will detail the specific exercises he's incorporating into his rehabilitation routine and discuss how they're progressing. He'll also offer practical advice and insights gained from his personal experience, helping listeners understand the importance of early intervention and targeted movement. Learn about the specific exercises that are aiding his recovery, how to perform them correctly, and what to expect in the early stages of hamstring rehabilitation. This episode is packed with actionable information for anyone seeking to understand and expedite their hamstring recovery. Whether you're an athlete, a runner, or simply interested in injury rehabilitation, Dr. Sebastian's 36-hour update provides a unique and informative perspective. Youtube Virtual Hamstring Surgery Series: https://www.youtube.com/playlist?list=PL4ia_VsGiqb-TmVMFkPPAeUBZhMEHFN5_ Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/

18 Minutes – Jun 12, 2025

Episode 306

The Gluteal Amnesia and Lower Back Pain Relationship: Explained

Do you struggle with lower back pain? You might be experiencing 'gluteal amnesia'! In this episode, we're diving into the concept of gluteal amnesia, where the gluteus maximus and medius muscles become weak and underactive, while other muscles like the hamstrings, piriformis, and hip flexors become tight and overactive. We'll share observations from our facility on how this imbalance contributes to lower back pain. Learn how this muscle imbalance can lead to pain and dysfunction, and discover simple, practical tips to reactivate your glutes, release tension in the overactive muscles, and restore proper movement patterns. If you're looking for solutions to lower back pain, this episode is a must-listen! Looking to get in touch with our office? Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/ Free Low Back Webinar https://www.p2sportscare.com/webinars/ Sebastian's Online Low Back 12 Week Program: https://www.p2sportscare.com/products/ Sebastian's Lower Back Books: https://www.p2sportscare.com/ebooks/

21 Minutes – Jun 9, 2025

Episode 308

Hamstring Tear: The First 48 Hours & What I've Learned (Dr. Sebastian)

Join Dr. Sebastian as he shares his firsthand experience with a recent hamstring tear. In this candid episode, he recounts the realities of day 2 post-injury, detailing the immediate challenges and early recovery strategies. Dr. Sebastian will delve into the lessons he's learned, offering valuable insights into the crucial first 48 hours following a hamstring tear. This isn't just about personal experience; it's about translating that experience into practical advice for anyone facing a similar injury. You'll gain a deeper understanding of the initial stages of hamstring tear recovery, learn about effective pain management techniques, and discover how to navigate the early days of rehabilitation. Dr. Sebastian will also emphasize the importance of listening to your body and making informed decisions about your recovery. Whether you're an athlete, a runner, or simply someone interested in injury recovery, this episode provides a unique and personal perspective on hamstring tears. Looking to get in touch with our office? Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/ Hamstring Rehab Youtube https://youtu.be/oYnc9Utf1H8?si=HapmvendePReXNfL

16 Minutes – Jun 5, 2025

Episode 305

Minimal Gym, Maximum Run: Maintaining Strength and Muscle Size with Fewer Sessions

How little training can you get away with while still maintaining your hard-earned running fitness? In this episode, we explore the research on 'Maintaining Physical Performance,' focusing on the minimal dose of exercise needed to preserve endurance and strength over time. We'll dive into the key takeaway: intensity is king! Discover how runners can maintain performance despite significant reductions in training frequency and volume, as long as intensity is preserved. Learn practical strategies for optimizing your training, especially during periods of reduced time or when tapering for a race. We'll also discuss the limitations of these findings in extreme disuse scenarios, like spaceflight, and how they relate to everyday runners. Whether you're a seasoned marathoner or a casual jogger, this episode will help you understand how to maintain your running performance with the most efficient approach. Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/ Sebastian's Weight Training Book: https://www.p2sportscare.com/ebooks/ Our Youtube: Deadlift: https://youtu.be/Fdt8DXxLvV0 Single Leg Deadlift: https://youtu.be/4zFFOeiKQ1g Research: https://journals.lww.com/nsca-jscr/fulltext/2021/05000/maintaining_physical_performance__the_minimal_dose.35.aspx?WT.mc_id=HPxADx20100319xMP

12 Minutes – Jun 2, 2025

Episode 304

Run Stronger: Gender-Specific Strength Training Insights for Distance Runners

Are there real differences in how men and women respond to resistance training? This episode delves into a comprehensive meta-analysis examining 'Sex Differences in Resistance Training,' uncovering surprising insights into muscle growth and strength gains. We'll explore the key findings: while hypertrophy and lower-body strength gains are similar between sexes, women often experience greater relative upper-body strength improvements. We break down potential reasons behind these differences, including neuromuscular adaptations, muscle fiber composition, and hormonal influences. Learn how to apply these findings to your own training, regardless of your gender. Discover practical tips for optimizing your resistance training program and understand why tailored approaches might be beneficial. Whether you're a seasoned lifter or just starting out, this episode provides valuable insights into the science of strength training and how to maximize your results. Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/ Sebastian's Weight Training Book: https://www.p2sportscare.com/ebooks/ Our Youtube: Deadlift: https://youtu.be/Fdt8DXxLvV0 Single Leg Deadlift: https://youtu.be/4zFFOeiKQ1g Research: https://journals.lww.com/nsca-jscr/fulltext/2017/01000/the_effect_of_strength_training_on_performance.2.aspx?WT.mc_id=HPxADx20100319xMP

16 Minutes – May 26, 2025

Episode 303

The Effect of Strength Training on Performance Indicators in Distance Runners

Distance runners, are you maximizing your performance? This episode dives into the research on 'The Effect of Strength Training on Performance Indicators in Distance Runners,' uncovering how targeted strength work can significantly impact your speed, endurance, and injury resilience. We'll break down key findings and translate them into simple, actionable steps you can implement in your training right now. Learn how to improve your running economy, boost lower leg stiffness for reduced injury risk, and enhance your overall performance with strategic strength training additions. Whether you're a seasoned marathoner or a weekend warrior, discover how to fine-tune your strength program and take your running to the next level. Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 https://www.p2sportscare.com/ Sebastian's Weight Training Book: https://www.p2sportscare.com/ebooks/ Our Youtube: Deadlift: https://youtu.be/Fdt8DXxLvV0 Single Leg Deadlift: https://youtu.be/4zFFOeiKQ1g Research: https://journals.lww.com/nsca-jscr/fulltext/2017/01000/the_effect_of_strength_training_on_performance.2.aspx?WT.mc_id=HPxADx20100319xMP

11 Minutes – May 19, 2025

Episode 302

Free Weights vs. Machines- Strength Training for Peak Running Performance

Want to boost your running performance and reduce injury risk? This episode dives into the science of strength training for runners, based on the research paper 'Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone.' We'll uncover the key findings and translate them into practical tips for runners of all levels. Discover why incorporating free weights like squats, deadlifts, and lunges can be more beneficial than relying solely on machines for building strength and power. We'll also discuss the impact of strength training on testosterone levels and how it relates to running performance. Learn how to optimize your strength training routine to enhance your running economy, improve lower leg stiffness, and minimize your risk of common running injuries like patellofemoral pain, plantar fasciitis, and hip pain. Don't let the 'resource battle' between endurance and strength intimidate you – we'll show you how to effectively integrate both for peak running performance. Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-4243 Contact form https://www.p2sportscare.com/ Strength training book by Sebastian: https://www.p2sportscare.com/ebooks/ Youtube Deadlift Video https://youtu.be/Y0H11HtFiTs Isometric Split Squat https://youtu.be/e_HBT0g1j8g The research https://journals.lww.com/nsca-jscr/fulltext/2020/07000/effects_of_training_with_free_weights_versus.6.aspx?WT.mc_id=HPxADx20100319xMP

19 Minutes – May 12, 2025

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