Want to run faster, longer, and injury-free? Your warm-up is the key! In this episode, we're diving deep into the essential elements of a runner's warm-up, revealing how a proper routine can dramatically reduce your risk of injury and enhance your performance. We'll break down the specific steps every runner should include, from dynamic stretches to activation drills, and expose the common warm-up mistakes that lead to pain and setbacks. Whether you're a seasoned marathoner or just starting out, you'll learn how to prepare your body for optimal running performance. Don't let a poor warm-up hold you back – tune in and learn how to run stronger and safer!

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 

The research

https://journals.lww.com/nsca-jscr/fulltext/2010/01000/effects_of_warming_up_on_physical_performance__a.21.aspx?WT.mc_id=HPxADx20100319xMP

You asked, we answered! In this episode, we're tackling a question from our YouTube audience: 'If glute bridges are working for lower back pain, should I progress to more advanced bridge variations?' While glute bridges are a great starting point, we're diving deeper into why relying solely on them might not be the most effective long-term solution. We'll explore the benefits of closed-chain, weighted exercises like deadlifts and single-leg hinging, and how they can address the root cause of lower back pain. Get ready for a nuanced discussion on exercise progression and learn how to perform these powerful movements safely and effectively. Tune in to understand why sometimes, stepping away from isolation exercises can lead to greater results

FREE LOW BACK WEBINAR.   - So good you can't miss it!

Looking to get in touch with our office?

Send us a message here.

Sebastian's Low Back Online Program:

https://www.p2sportscare.com/product/lower-back-pain-sciatica-rehab-guide/ 

Returning to running after an injury can be daunting, especially when you feel unsteady on your feet. Fear of falling can hold you back, but it doesn't have to. In this episode, we're tackling fall prevention specifically for runners recovering from injury. We'll debunk common myths and share three practical methods to rebuild your strength and confidence. Learn how to regain stability, improve balance, and get back to your running goals safely. Whether you're dealing with lingering weakness or simply want to minimize your risk, this episode will provide you with the tools you need to run with confidence and avoid those dreaded falls

Our Youtube Channel Video on Single leg Patterning: https://youtu.be/PylgfC0C9KI

Video on Forward Fold Test and Wink Sign: https://youtu.be/KJ7fuOs0kyk?si=mWwhOvOBOi7zmd-o&t=91

Looking to get in touch with our office

714 -502-4243 or contact form here https://www.p2sportscare.com/home-contact/ 

Experiencing nagging inner knee pain as a runner? If you're struggling with pain that just won't quit, even after traditional treatments, this episode is for you. We're diving into common culprits like pes anserine bursitis, osteoarthritis, and medial meniscus issues, and revealing a powerful, at-home technique you can try: skin rolling. Learn how this simple method can help alleviate pain and improve your knee health. Plus, we'll provide a link to a YouTube video demonstrating exactly how to perform skin rolling. Don't let knee pain sideline you – discover a secret weapon for runners seeking relief. Stay tuned for the whole show to unlock this game-changing technique!

The Youtube video https://youtu.be/mHlf-7u_AkI

Patellofemoral Knee Research Video: https://youtu.be/hRf5RLBTA2A 

Send us a message here. To book a consultation

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

Sebastian's Runners Knee Online Program:

https://www.p2sportscare.com/product/runners-knee-guide/

In this episode, Dr. Sebastian Gonzales DC dives into the top 5 mistakes people make when dealing with a disc herniation, bulging disc, or general low back disc injury. Many patients unknowingly prolong their pain by avoiding movement, relying too heavily on passive treatments, or mistaking the real source of their symptoms. You'll learn why rest isn't always best, how core stabilization really works, and what movements may actually support recovery—not hinder it. Whether you’ve been told you have a disc injury or you’re experiencing sciatica, numbness, or stiffness after sitting, this episode gives you clear, practical insight. Perfect for anyone looking to move smarter and return to an active life without relying on medications or surgery.

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 Low Back/ Sciatica Program: https://www.p2sportscare.com/products/ 

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

In this episode, Dr. Sebastian Gonzales DC breaks down the five most common mistakes people make when dealing with sciatica and persistent sciatic nerve pain. Whether you've been struggling with leg pain, lower back tightness, or that infamous shooting pain down the leg, this episode is packed with essential insights. Discover why stretching might not always help, how misdiagnosis can delay recovery, and why rest alone won't fix the root problem. Learn how to avoid these sciatica mistakes and get on the right path toward relief with expert advice rooted in rehab strategies that actually work. Perfect for runners, lifters, and anyone tired of chasing temporary 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/ 

Sebastian's Online Low Back/ Sciatica Program: https://www.p2sportscare.com/products/ 

Free Low Back Webinar: https://www.p2sportscare.com/webinars/

Are you constantly battling 'tight' hamstrings, no matter how much you stretch? You might be missing the real culprit! In this episode, we dive deep into the common misconception of hamstring tightness and reveal how Lower Cross Syndrome, characterized by weak glutes and core muscles, can create the illusion of tight hamstrings. Discover why your body is compensating and learn practical, effective exercises to activate your glutes, strengthen your core, and finally address the root cause of your discomfort. Say goodbye to endless stretching and hello to improved movement, reduced injury risk, and a more balanced, pain-free you. .

Looking to get in touch with our office?

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/ebooks/ 

"Hip impingement got you stumped? This episode dives into a surprising, yet effective, treatment that transformed a challenging case. Hear the story of how one individual overcame persistent hip pain with an unconventional approach, and learn how it might offer relief for you. We'll explore the details and discuss if this method could be the key to unlocking your own hip health.

Looking to get in touch with our office?

Free Hip Webinar: https://www.p2sportscare.com/webinars/ 

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

Sebastian's Groin/ Hip Books:

https://www.p2sportscare.com/ebooks/ 

Two years of debilitating lower back pain left them sidelined. But now? They're thriving, back to an active life they love. This episode reveals the simple, proven strategies that finally broke the pain cycle. Discover the practical tips and mindset shifts that worked, and learn how you too can reclaim your body and move pain-free again

Looking to get in touch with our office?

Free Low Back Webinar https://www.p2sportscare.com/webinars/

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.

Sebastian's Lower Back Books:

https://www.p2sportscare.com/ebooks/ 

Looking to get in touch with our office?

Sebastian's Hamstring Tear: Successful Recovery Tips" is a podcast episode dedicated to navigating the challenging journey of hamstring injury recovery. Listen as we delve into practical strategies, expert advice, and personal insights to help you heal stronger and faster. We cover everything from initial treatment and rehabilitation exercises to preventing future injuries, offering valuable guidance for athletes and anyone facing this common setback.

Send us a message here.

We are in Costa Mesa CA but we can help people virtually very efficiently and have licenses in multiple states.