Welcome back to the Restoring Human Movement podcast! Today, your handy-dandy running injury expert, Mandy, is diving deep into a common runner's woe: shin splints. With years of experience as a doctor, trainer, and someone who personally battled shin splints throughout high school and NCAA track and cross country, Mandy is uniquely equipped to guide you through this frustrating injury. In fact, her own experience is what fueled her passion for sports medicine! In this episode, Dr Mandy Wainfan DC will clearly define what shin splints are, focusing on pain along the inside of your shin. She'll then break down the condition into four key subcategories, explaining what each looks and feels like. If you're a cross country, road, or especially a trail or ultramarathon runner dealing with shin pain, this episode is packed with the information you need to understand your injury and start on the path to recovery.

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Downhill running can be a major trigger for lower back pain in trail runners. In this episode, 'Downhill Pain: Fixing Lower Back Issues for Trail Runners,' we're dissecting the types of lower back pain commonly experienced during descents. We’ll explore how the unique stresses of downhill running can lead to issues like muscle strains, disc problems, and joint dysfunction. We'll focus on practical rehabilitation and strength training strategies designed to address these specific pain points.

Discover targeted exercises to strengthen your core, improve hip stability, and build resilience against the impact of steep descents. We'll delve into effective rehabilitation techniques that can help alleviate existing pain and prevent future flare-ups. While we cover warm-ups in other episodes, this one is dedicated to providing you with the tools you need to understand and address the root causes of lower back pain during downhill trail runs. Learn to identify your pain patterns, implement effective exercises, and get back to enjoying your trail adventures without the fear of back pain. Whether you're a seasoned trail runner or new to the sport, this episode will provide you with the knowledge and strategies to conquer those challenging descents.

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/ 

Join Dr Sebastian Gonzales DC for his week four update on his hamstring tear recovery! Just back from a run on some local hills, Sebastian reflects on the past four weeks since he sustained the injury playing baseball. If you've been following along with his previous episodes detailing the progression of care and exercise, this update provides the next chapter in his recovery journey. In this episode, Sebastian shares the key learnings and progress he's made as he integrates running back into his routine and continues his journey towards a full return to baseball. If you're dealing with a hamstring injury or are interested in understanding the recovery process for athletes, this personal and insightful update from Sebastian is a must-listen.

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/ 

Patellofemoral pain syndrome (PFPS) sidelining your trail adventures? Episode 312, 'Take Control of Your Knees,' tackles 'runner's knee' specifically for trail runners. Discover how strength training for the vastus medialis obliquus (VMO), glutes, and hips can improve knee tracking and stability on challenging trails. Learn exercises for patellar tracking and reduce anterior knee pain. See visual demonstrations in our YouTube video.

Youtube Video on Patellofemoral Pain With Runners https://youtu.be/hRf5RLBTA2A

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 Online Knee Program: https://www.p2sportscare.com/products/ 

If you’ve recently felt a pop in your hamstring while sprinting, jumping, or running, this episode is for you. On Day 10 of recovery, Sebastian shares real-time tips for managing early-stage hamstring tears, including what activities to avoid, when to start gentle movement, and how to reduce swelling and scar tissue formation. We discuss common hamstring injury symptoms, rehab timelines, and what to expect if you're dealing with grade 1 or 2 hamstring strains. This isn’t a generic protocol—this is real-life guidance from someone going through it. Whether you’re an athlete, runner, or just tweaked your hamstring during a workout, tune in for helpful recovery strategies that actually work.

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/ 

Are you a runner battling lower back pain? Tired of discomfort slowing you down or stopping you mid-stride? Discover 'The Runner's Back Pain Hack: Master the Slide Push,' your go-to guide for managing running-related back pain. This episode reveals a powerful, yet simple, exercise – the slide push – designed to alleviate low back pain while running. Learn how to perform this core strengthening technique correctly to improve spinal stability and reduce muscle strain. We'll delve into the common causes of back pain in runners, including muscle imbalances, poor posture, and tight hip flexors.

Understand how the slide push targets these issues, providing effective pain relief and preventing future running injuries. Whether you're dealing with sciatica, muscle tightness, or general lower back discomfort, this episode will equip you with practical tips and exercises to keep you running strong and pain-free. Say goodbye to back pain during running and hello to a more comfortable, efficient stride. Tune in to learn how to strengthen your core, improve your running form, and master the slide push for lasting lower back pain relief.

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/ 

In this episode, Sebastian shares his real-time recovery experience on Day 8 after a hamstring tear. Whether you're dealing with a mild strain or felt that dreaded “pop” during a sprint, this podcast dives into the nuanced strategies that go beyond basic RICE protocols. Sebastian discusses lesser-known rehab concepts, including nervous system involvement, pain science, and early-stage isometrics that can set the foundation for a stronger comeback.

This episode is especially helpful for athletes, sprinters, and weekend warriors who want to better understand what happens in the first two weeks post-injury and how to avoid common mistakes that lead to re-tears. If you’ve ever had a hamstring injury or want to learn what to do when it happens, this is a must-listen.

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/ 

Struggling with groin pain? Dive into the world of core injuries, including athletic pubalgia, also known as a sports hernia. We'll explore the critical role of your adductor muscles and what you need to ask your doctor to get back in the game. Learn the 6 key questions to help you understand your diagnosis and treatment options.

The Sports Hernia 6 Step Recovery Plan

Youtube Sports Hernia Virtual Surgery Playlist Free https://www.youtube.com/watch?v=vgEZcNkkO24&list=PL4ia_VsGiqb_kw3iWHNkaDp5X7W3jg6mk

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 Online Sports Hernia Program: https://www.p2sportscare.com/products/ 

oin Dr. Sebastian for an update on his hamstring injury, now on day three of his recovery journey. In this episode, he shares his progress, detailing the milestones he's reached and the insights he's gained. Dr. Sebastian will discuss how his symptoms have evolved, what exercises and strategies are proving effective, and any challenges he's encountered. He'll also provide a realistic look at the healing process, offering listeners a clear understanding of what to expect in the early stages of hamstring rehabilitation. This episode is packed with practical information and personal observations, providing valuable guidance for anyone seeking to understand and navigate a hamstring injury. Tune in to learn about Dr. Sebastian's day three progress and gain valuable insights into the recovery process.

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/ 

Don't let low back pain dictate your life. In this episode, we're putting the power back in your hands. We'll equip you with 15 essential questions to ask your doctor, ensuring you get the answers and treatment you deserve for low back pain. Take control of your low back pain and get back to living your best life.

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/