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• Joe Gambino
• Joe LaVacca

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Summary

In this episode, Zach Long, a physical therapist specializing in fitness athletes, shares insights on injury prevention, effective rehab strategies, and the future of physical therapy. He emphasizes the importance of simplicity, listening to your body, and integrating fitness into overall health.

Takeaways

• Injury prevention in CrossFit and fitness training
• Rehab strategies and listening to your body
• The role of simplicity in effective treatment

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode, Joe Gambino and Joe LaVacca discuss the nuances of returning to running after a hiatus or injury, the importance of strength training, footwear choices, and training strategies for optimal performance and injury prevention. 

They share practical advice for runners of all levels to safely ramp up their activity and improve their running capacity.


Takeaways

• Return to running strategies after injury or long break
• Interval training and progression for safe running
• Importance of strength training for runners
• Footwear considerations for different running needs
• Training planning and managing expectations

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca welcome Taylor Goldberg, a chiropractor and virtual hypermobility coach. 

Taylor shares her personal journey with hypermobile Ehlers-Danlos Syndrome (EDS), discussing the challenges she faced and how they shaped her approach to treatment. The conversation delves into the complexities of hypermobility, the fear surrounding it, and the importance of proper language and understanding in treatment. 

Taylor emphasizes the need for strength training, proprioception, and individualized care for those with hypermobility, while also addressing common misconceptions and comorbidities associated with EDS.

Takeaways

• Taylor was diagnosed with hypermobile Ehlers-Danlos syndrome in second grade.
• Hypermobility can manifest in various ways, including localized and generalized joint issues.
• Fear surrounding hypermobility often stems from misinformation and lack of understanding.
• Proper language and reassurance are crucial in treating hypermobility patients.
• Identifying symptoms and seeking help is essential for those with hypermobility.
• Strength training is vital for individuals with EDS to prevent osteoporosis and improve overall health.
• Proprioception and movement strategies are important for managing hypermobility.
• Stretching should be approached cautiously, focusing on safety and not overdoing it.
• Clicking and popping joints are common in hypermobile individuals and are usually harmless.
• Comorbidities associated with EDS can include GI issues, dysautonomia, and slow wound healing.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca explore the complex nature of pain, discussing whether being completely pain-free is a realistic goal. 

They emphasize the importance of acceptance and reframing expectations around pain, highlighting that pain serves a protective purpose. The conversation delves into coping strategies, the emotional aspects of pain, and the significance of focusing on what individuals can do rather than what they cannot. 

Ultimately, the hosts encourage listeners to adopt a more positive mindset towards pain management and to find joy in their lives despite the presence of discomfort.

Takeaways

• Being completely pain-free is likely not possible.
• Pain serves a protective purpose in our lives.
• Acceptance of low-level pain can lead to a better quality of life.
• Reframing expectations around pain is crucial for mental well-being.
• Pain is an emotional experience, not just a physical one.
• Focusing on what you can do is more beneficial than fixating on pain.
• Pain management should involve coping strategies and support.
• Understanding that pain can fluctuate helps in managing expectations.
• The mindset of perfection can hinder progress in pain management.
• Finding joy in life despite pain is essential for overall happiness.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Painting podcast, hosts Joe Gambino and Joe LaVacca delve into the complexities of pain management in relation to exercise. 

They discuss how individuals can gauge their limits when it comes to physical activity, particularly in the context of pain that manifests after exercise. 

The conversation emphasizes the importance of understanding the trade-offs between exercise benefits and potential pain, the physiological responses to pain, and the necessity of acceptance in modifying exercise routines. 

The hosts also highlight the significance of evaluating progress over time and managing expectations regarding pain and recovery.

Takeaways

• Understanding pain is crucial for effective exercise management.
• Pain can often be a delayed response to physical activity.
• The trade-off between exercise benefits and pain must be evaluated.
• Physiological responses to pain include hormonal shifts that can mask discomfort during activity.
• Acceptance of pain can lead to better management strategies.
• Modifying exercise routines can help maintain activity levels without exacerbating pain.
• Evaluating progress involves looking at both pain levels and functional improvements.
• Pain management is not linear; expect fluctuations in recovery.
• Communication with clients about their experiences is essential.
• Listeners are encouraged to engage with the podcast for growth and feedback.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca welcome guests Sarah and Grayson Strange to discuss their journey from CrossFit to FRC training. 

They explore the importance of individualized training, the transition from traditional methods to joint-specific training, and the significance of understanding sensations during workouts. 

The conversation also touches on the myths surrounding training to failure and the ongoing journey of fitness and health.

Takeaways

• Coffee preferences can reflect personal routines and habits.
• The transition from CrossFit to FRC training was driven by personal experiences with pain.
• Joint-specific training focuses on individual needs rather than a one-size-fits-all approach.
• Mobility is often misunderstood; it's about more than just flexibility.
• Training to failure is not always necessary and can vary by individual.
• Understanding sensations during training is crucial for effective progress.
• Clients often fear losing strength when changing training methods.
• Individualized training plans can lead to better outcomes for clients.
• Communication about sensations and feelings during training is essential.
• The journey of fitness is ongoing and requires adaptation.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca welcome Dr. Jen Perez, a chiropractor specializing in foot and ankle health. Dr. Perez shares her journey into chiropractic care, emphasizing the importance of understanding biomechanics from the ground up. 

She discusses her co-founded educational platform, Gate Happens, which aims to empower individuals and practitioners to improve foot health through education and practical tools. The conversation delves into common misconceptions about foot health, the significance of individualized treatment plans, and the role of footwear in maintaining foot function.

Dr. Perez highlights the complexity of the foot, explaining how strength and mobility are crucial for preventing injuries. She provides practical self-assessment techniques for listeners to evaluate their foot health, such as balance tests and strength assessments. 

The discussion also touches on the use of orthotics, emphasizing that while they can be beneficial, they should not be a long-term solution without addressing underlying issues. 

Overall, the episode is packed with insights on how to take better care of our feet and the importance of a holistic approach to health.

Takeaways

• 'I usually just shove them his way.'
• 'The golden rule of the musculoskeletal system is use it or lose it.'
• 'You are not broken because you have flat feet.'
• 'Pain just wipes away all memory.'
• 'Your shoe should protect you from your environment, but it should not inhibit your foot.'
• 'We need to build up enough muscle to start with to be able to not use the orthotic.'
• 'There's one word that's not allowed in my office and that is bad.'
• 'The foot is designed to be very, very complex.'
• 'If you don't use it, you lose it.'
• 'Foot health is more than musculoskeletal health.'

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca welcome Lauren Ohayon, a movement teacher specializing in pelvic health. The conversation explores the often misunderstood topic of pelvic health, addressing common myths and misconceptions.

Lauren shares her personal journey with pain and how it has shaped her approach to teaching. The discussion emphasizes the importance of holistic approaches to pelvic health, including the connection between pelvic health and overall well-being, practical tips for optimizing pelvic health, and the significance of embodiment in movement.

Listeners are encouraged to seek help when needed and to understand their bodies better.

Takeaways

• Pelvic floor health is often misunderstood and under-discussed.
• Kegels are not the only solution for pelvic floor issues.
• Education is key to understanding pelvic health.
• Personal pain stories can shape professional practices.
• Holistic approaches are essential for effective treatment.
• Movement and breath are crucial for pelvic health.
• Embodiment helps individuals connect with their bodies.
• Pressure systems in the body affect pelvic health.
• Seeking help early can prevent long-term issues.
• Community support can empower individuals to discuss pelvic health.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe Lavaca discuss the significance of goal setting, particularly at the start of the new year. They reflect on their personal aspirations, including the desire to retire by 40, and explore the dynamics of setting and achieving goals with clients. 

The conversation delves into the role of motivation, the importance of actionable steps, and strategies for maintaining motivation over time. The hosts emphasize the need for accountability and the value of community support in achieving fitness and health goals. 

They conclude with reflections on the nature of goal setting and the importance of continuous improvement.

Takeaways

• Setting goals is crucial for personal and professional growth.
• It's okay to coast without a goal sometimes.
• Motivation ebbs and flows; it can't be relied upon solely.
• Action must precede motivation for sustainable change.
• Small wins can build momentum towards larger goals.
• Accountability partners can enhance commitment to fitness.
• Financial investment can increase motivation to achieve goals.
• Rewards can help maintain motivation over time.
• Goals should be open-ended to encourage continuous improvement.
• Community support is vital for achieving health and fitness goals.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca discuss the intricacies of programming for performance and rehabilitation. They explore how to tailor training based on individual goals, available time, and intensity levels. The conversation also delves into the importance of aerobic training and VO2 max, emphasizing the need for high-intensity work to improve overall fitness. The hosts provide insights on structuring workouts, managing training volume, and the significance of setting realistic goals for clients.

Takeaways

• How many days a week realistically are you going to be able to be successful?
• Two days a week is kind of like minimum.
• It doesn't matter if it's two sets or four sets or eight sets.
• You have to elevate the heart rate response.
• If you're looking to be able to have a better VO2 max, you need to work hard.
• You can't be like, hey, I'm gonna like one ORMs and really work on strength and then really work on high level cardio.
• I want the wins. I want that positive momentum.
• I want to make sure that those programs are kind of neat and clean.
• You have to do your zone threes and your fours and your high intensity stuff.
• If you're on a time crunch, like go hit your zone threes, your zone fours.