The Optimal Body

Is your pain caused by your misaligned kneecap? Wondering if it matters that your patella appears misaligned? Unsure if you have patella tracking? Let’s take a deep dive into patella (kneecap) tracking! Firstly, DocJen & Dr.Dom explains patellofemoral syndrome and how it may relate to patella tracking, providing insight into why physical therapists may focus on the appearance of structures as a guide to diagnosing. They discuss if taping or manual therapy actually puts the kneecap back into alignment, the extent to which the appearance of structure actually matters, and the anatomy and physiology surrounding the patella. They provide insight into how symptoms can rise with patella tracking, how to begin addressing your patella tracking, and how to focus on function over appearance. Finally, they address the VMO muscle and explain how it integrates with the rehabilitation of patella tracking-related issues. Let’s tune in!

Genius Mobility Supplement

We also mention the GeniusMobility Supplement in this episode. In this Genius x DocJen collaboration, the supplement contains all-natural ingredients with superfoods known to have joint supportive, stress balancing, and anti-inflammatory effects based on research-based dosing. With one scoop of the supplement, containing Ashwagandha, Nuclear Eggshell Membrane, Antioxidant-Rich Fruits, Vitamin D & K2, and Curcumin, you will be on your way to replenished and optimally functioning joints! Dose your joints with the nutrients it needs to soothe pain and move with ease.

What You Will Learn In This PT Pearl:

2:29 – What is Patellofemoral Syndrome (Check out Episode 10 to learn more)

3:14 – Why physical therapists look at the structure of the body

5:29 – Does tape fix patella tracking

9:08 – How the patella tracks

9:47 – Does DocJen have pain with her patellar tracking

10:52 – To what degree do biomechanics and structural form matter?

12:07 – What about patella tracking would be causing you pain?

15:42 – Is it bad if the kneecap is not tracking perfectly

17:38 – Changes to feel something different at the knee

18:00 – What is the VMO muscle & should you train it for patella tracking?

21:02 – Is taping pulling your kneecap back in space?

23:43 – What do manual techniques help with

25:21 – What you need to do to optimize your rehabilitation journey

27:18 – How to start addressing your patella-tracking

30:28 – How The Optimal Body Membership can help!

34:21 – Dr. Dom’s Takeaway

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/138

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Is cupping worth the hype? Curious to learn about cupping? Dr. Chris Daprato walks us through the path of his journey to cupping and where his passion stemmed from. Soon after, he discusses his experience with cupping and why pairing movement with cupping changed the game for him. He deciphers the science behind cupping, addressing range of motion, blood circulation, and fascial lubrication. Then, Dr. Chris explains the term ‘fascial decompression,’ and how cupping can pull in fascial slings. Furthermore, he debunks myths around cup coloration, the ultimate goal of cupping, and his best tips on how to perform cupping on yourself. He provides insight on the self-starter cup kit and the difference between heat and non-heat cups. Tune in to learn all about the science and intention behind cupping.

What You Will Learn In This Interview with Dr. Chris Daprato

2:35  – What makes Dr. Chris passionate about cupping

8:05 – Chris’s experience with cupping

9:14 – Movement with cupping or not?

10:52 – Science behind cupping

14:07 – Cupping & range of motion

16:57  – Does cupping release the fascia/ decompress the tissue?

22:06  – What does pulling of the muscles do in the body?

25:24  – Does the colour of your cup mark dictate the health of your tissue?

29:13 –  Goal of cupping & how you know its effective

33:08 – Can you cup on yourself and how do you know what movements to pair with cupping?

36:52 – Heat Cups vs Non-heat Cups

37:57 –  Find more about Chris or How to get your kit

About Dr Chris DaPrato

Dr. DaPrato currently holds an Associate Professor Faculty appointment at the UC San Francisco School of Medicine Mission Bay Campus, treating all spectrums of sports and orthopedics. He teaches in the DPT program in the areas of Advanced Exercise Prescription, Manual Therapy, Sports Medicine and also holds a joint appointment in the Department of Orthopedics. Prior to his current position, he was a Team Physical Therapist for the University of California Golden Bears treating Div. 1 NCAA and professional athletes in their sports medicine department, and a previous Clinic Director for Physiotherapy Associates in the Denver area. He is a strong proponent and educator for manual therapy in sports orthopedics and has specialized in HVLATs, Muscle Energy, and functional manual therapy. He received his BS in Human Physiology, his Masters in Physical Therapy from Long Beach, and his Doctorate from Temple University. His approach to patient care also encompasses advanced level strength and conditioning, and received his CSCS through the NSCA, and certified as a Performance Enhancement Specialist from the National Academy of Sports Medicine.

Items Mentioned

Cup Therapy Website

What The Cup Podcast

To learn more about Dr. Chris and view full show notes, please visit the full website here: https://jen.health/podcast/137

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Love to use a massage gun? Curious about the hype around them? Tune in to learn all about what the massage gun is and the mechanism behind its function put simply. Debunking myths, DocJen & Dr. Dom explain the role massage guns play in manipulating the fascia, breaking down adhered tissue, and range of motion. They describe how the pressure feedback massage guns provide affects the fascia through hyaluronic acid and its benefits. They discuss the importance of getting to the root cause of your symptoms, whether or not massage guns should be used during a warm-up, an actual workout session, or one repetition, or an explosive training session. Finally, they discuss comprehending the type of tool you’re using and its intentions, speaking about their preferences with the Tune-Up Fitness Balls. Tune in to learn all about the massage gun.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

1:52 – What is a massage gun?

2:44 – How do massage guns actually work? The truth.

5:15 – How is range of motion increased by massage guns?

7:39– Pressure changes & fascia

9:22 – Why getting to the root cause matters

10:59 – Should massage guns be used as a warm-up?

13:30  – Tune-Up fitness tools bs Massage Guns

14:57  – Should massage guns be used for one-repetition maximum testing or explosive training?

16:03  – Should massage guns be used during a workout?

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/136

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Is pain in the head? Finding pain flare up at random times? Curious about current perspectives on pain? “Pain is an experience and perception,” says Dr. Kyle, co-founder of Integrated Kinetic Neurology. Dr. Kyle unpacks the truths around pain and deciphers the mechanisms behind how the pain experience is elicited. With an emphasis on survival and protection, Dr. Kyle discusses 2 reasons why revisiting pain may occur and how they may relate to stress, and the concept of the path of least resistance. Then, he provides his insights on the dichotomy between pain from the body versus pain from the brain. In doing so, he explains how pain perception may be molded by stress threshold and 2 ways to address it. Moreover, Dr. Kyle provides 2 ways to build resilience in the nervous system, speaking to the power of breathing and novel movements. He shares his go-to breathwork activity and why breathing may be your first line to saving your pain, through integrated understandings between neurology & and biochemistry, He briefly discusses hyperventilation, the importance of nasal breathing, the role neural tricks play in rehabbing chronicity, and how to create lasting change within the nervous system. Finally, he addresses the role tools can play in optimizing an individual’s rehabilitation journey and the role touch plays in the brain’s internal map of the body. Tune in to re-discover your knowledge around pain with Dr. Kyle.

What You Will Learn In This Interview with Dr. Kyle Paxton

3:21  – What is Integrated Kinetic Neurology?

6:32 – What is Pain Science?

10:10 – How to address revisiting pains?

13:28 –Is your pain from your body or brain?

20:18 – Types of breathwork to feel shifts in the body

22:38  – Why breathing can save your pain

27:38  – Is the hyper around neuro-tricks worth it?

32:38  – Should we be using tools for pain?

36:10  – Why touch may help you feel better

41:25 – Learning more about Integrated Kinetic Neurology

About Dr Kyle Paxton

Dr. Kyle earned both his bachelor's in exercise science and doctor of physical therapy degree up in western NY and now lives in Tampa, FL. He is the Co-Founder of Integrated Kinetic Neurology a continuing education company that focuses on educating providers on how neuroscience influences our movement and pain experience. Dr. Kyle also owns Performance Care Clinics which are physical therapy practices in the DC area and FL and Tampa Composition Testing.

Items mentioned:

Integrated Kinetic Neurology Website

Integrated Kinetic Neurology Instagram

To learn more about Dr. Karl and view full show notes, please visit the full website here: https://jen.health/podcast/135

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Feeling continual ankle instability? Constantly getting ankle injuries? Overall weak ankles? You're not alone. DocJen & Dr. Dom present the literature and statistics on the prevalence of chronic instability and preditors of chronic instability. Furthermore, they explain the anatomy of the ankle and the different types of ankle sprains that can occur. They dive into how grades are determined, symptoms and tests that indicate chronic ankle instability, and how mechanical and functional instability looks like with ankle instability. Finally, they provide a real-life perspective to how psychology can influence your movement patterns or rate of re-injury, as well as, provide you with the steps and tools to rehabilitate your or prevent chronic ankle sprains.  To learn how to re-pattern and re-coordinate your ankles to prevent spraining your ankle again, tune in!

Vivobarefoot Shoe Discount:

ALERT: TOB is now the 15% off code

How may VivoBarefoot shoes help you with chronic ankle sprains? Through building strength in the foot and teaching the foot to accommodate your own body! A study showed a 60% increase in foot strength by wearing VivoBarefoot shoes for 6 months consistently, and you a little over 3 months to return your shoes. Try them out and invest in your health. Use code 'TOB' to get 15% off!

What You Will Learn In This PT Pearl:

3:11 – Types of Ankle sprains

4:00 – Grading for Ankle Sprains

4:28 – Prevalence & Etiology

6:07 – Risk factors

7:58 – How does it go from acute stag to chronic stage

9:41 – Symptoms that indicate chronic ankle instability

10:20 – Tests for Chronic Ankle Instability

13:33 – Different types of instability

15:30 – What to do if you are hypermobile

15:52 – Steps to address your chronic instability

17:29 – Psychological influence with chronic ankle sprains

18:00  – The biggest focus of your rehabilitation journey

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/134

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Struggling to release food restrictions? Wanting to commit to a challenge to kickstart your journey, but feel like you can’t commit? Curious about simple nutritional guidelines to consider? Cara deciphers nutrition and provides insight into changing the focus around food restriction, yet appealing to the control food restrictors desire. After a dive into Cara’s passion, her motivations, education, and what motivated her to pursue nutrition, Cara provides simple nutrition principles and explains the typical structure of her challenges. Through an elimination and reintroduction phase, Cara presents an efficient technique to understand the types of foods that are optimal for you. Furthermore, Cara re-defines success, as her challenges follow a no-fail system, and the benefits of food-logging, Moreover, she discusses season diet and two factors that make eating according to season advantageous, providing examples and tips to introducing higher vegetable intakes to children. Let’s dive in!

Starting September 7th is the Fall Back To Health challenge with certified nutritionist, Cara Clark, and functional medicine expert. Dr. Kaisa Coppola, DC. If you're feeling the need to re-commit or tired of feeling the way you're feeling with "winging" your meals, feeling bloated or fatigued after meals, or unable to fit in nutritious meals and keep with your routine with kids, this challenge is for you. With an overarching focus on hormone health, You can take a quick assessment to have the team tailor the challenge for you and will be getting meal plans, meal ideas, food exchange ideas and grocery lists, community, structure, logging systems, and education on optimizing your nutrition and hormone health. Join the Fall Back To Health challenge here!

What You Will Learn In This Interview with Cara Clark

3:43 – What drove Cara to her expertise?

6:31 – What motivated Cara to pursue nutrition

13:25 – How can we begin education earlier

15:56 – Clara’s nutrition guidelines

19:39 – Cara’s challenges

25:15 – Food Logging

26:04 – Clara’s fall back to health challenges

28:45 – How to address not feeling so great when making a change

32:35 – How to get yourself to start a challenge

34:31 – Seasonal Diet

37:31 – Key foods for different vegetables

40:02 – Ho to teach kids why we need to eat colors

43:35 – Learn more with Cara

About Cara Clark

Cara Clark is the owner and primary Certified Nutritionist of Cara Clark Nutrition. Cara works with individuals and groups to promote overall health and to manage a wide range of nutrition-related issues. With a ‘non-dieting approach, she has helped clients manage weight, energy, performance, diabetes, thyroid-related disease, allergies, eating disorders, and more. Her goal is to expose as many people as possible to optimal health for elite performance, and she is very sensitive to the needs of each individual client as a mother to four daughters.

To learn more about Cara and view full show notes, please visit the full website here: https://www.docjenfit.com/podcast/episode133/

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Diagnosed with IT Band Syndrome? Feeling pain on the outside of the knee? Rolling out your IT band? DocJen & Dr. Dom describes the anatomy of the IT bands, the muscles that connect into, and why it is said to be a “friction injury.” They discuss whether or not foam rolling is beneficial, the mechanism behind foam rolling, and how to optimize its use. Then, they explain the potential causes of feeling ITB syndrome-related symptoms, and how you can begin to address the root cause issue. After discussing 3 was to address ITB Syndrome, they provide insight into why it is common amongst runners and the ultimate importance of building strong internal foundations. Keep activating and exploring!

Vivobarefoot Shoe Discount:

ALERT: TOB is now the 15% off code

Feeling extra warm this summer? What's your message to our earth. VivoBarefoot is all about connection. As much as nature's natural terrains are optimal for our feet, their purpose is to use the needle in how we treat the environment, our earth, and utilize its resources. Join the Letters To The Earth movement below to become more aware of respecting the earth's gifts and saving our home! While you're at it, you can further support this movement by purchasing  VivoBarefoot shoes. Use code 'TOB' to get a 15% off discount!

What You Will Learn In This PT Pearl:

2:31 – What is the IT Band

4;38 – Why might you be feeling pain

5:46  – How to fix it

7:06 – Should you foam roll?

7:54 – Why might foam rolling be ineffective?

8:37 – Where to foam roll if you’re going to do it

10:44 – When you may be feeling a rubbing/friction/tight sensation

11:38 – How to address your ITB

15:03 – The role breathwork plays with ITB syndrome

16:25 – Why is it common amongst runners

17:09 – Addressing internal over external

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/132

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Feel like your chronic pain is never-ending? Completely ignoring your emotions? Wondering why you can’t quite let go of struggling past experiences? Dr. Liz Letchford, Athletic Trainer with a P.h.D in Kinesiology, uncovers the current perspectives on how trauma impacts pain and performance. Through a holistic health approach, Dr. Liz speaks to the importance of staying curious, honing in on how emotions and past traumas can mold our movement patterns and persistent pains. Through a simple explanation of the mechanism, highlighting the nervous system, Dr. Liz shares an empowering story of her work with a client and how they found newfound strength after addressing their hidden and deep-rooted trauma. Nonetheless, Dr. Liz speaks to common egoistic characteristics in clinicians, and the need to allow space for clients to be listened to as the starting point to any rehab process. Finally, she provides her top tips to understanding if your pain has a deeper emotional root cause, and what to do, because “it likely does.” Step up your rehab game and get back to optimal health Dr. Liz!

Paleovalley Discount:

Do you know all the ingredients labeled at the back of your go-to snack? In this episode, PaleoValley is mentioned. Containing 100% grass-fed beef with a higher omega 3:6 ratio, antioxidant-rich foods, and some of the best anti-inflammatory whole food ingredients, PaleoValley has got your sweet or savory tastebuds covered with beef sticks or protein bars. Use code ‘OPTIMAL‘ to get 15% off.

What You Will Learn In This Interview with Dr. Liz

4:23 – What drew Dr. Liz to helping people

5:55 – Differences between Athletic Training Certified & Physical therapy

9:31 – Origins of Liz’s passions

14:45 – How did Liz’s P.h.D Impact her

20:43 – Current perspectives on bodily responses to emotions.

25:31 – Encouraging & staying curious about the deeper root cause of pain

31:38 – Clinicians & their ego

35:32 – Impact of Trauma

39:22 – How emotion manifests through movement

42:02 – How to recognize if your pain has a deeper emotional root cause.

43:38 – Learn more with Dr. Liz

About Dr. Liz:

Dr. Liz Letchford is an Athletic Trainer and strength coach who takes a holistic approach to improve mechanics, posture, and pain. With a Ph.D. in Kinesiology and Rehabilitation Science, her research interests focus on injury risk reduction and the relationship between biomechanics and human emotion. She is the creator of The Release, a self-massage and movement experience designed to help students get out of their heads and into their bodies. Liz is a founding coach for Tonal, a connected fitness company where she is also part of the research and innovation team. 

Items mentioned:

Dr. Liz’s Release Method

Dr. Liz’s Instagram

Dr. Liz’s Website

To learn more about Dr.Liz and view full show notes, please visit the full website here: https://jen.health/podcast/131

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Diagnosed with Piriformis Syndrome? Is it actually your Piriformis causing you pain? The victim, your piriformis that tends to get much of the blame, is not always the culprit. DocJen & Dr. Dom take a deep dive into the anatomy of the Piriformis, its function, and how it may be affected by the way it coordinates with or how the 7 other external rotator muscles may be affecting the surrounding nerve endings. As a diagnosis related to the sciatic nerve, they describe what is happening in the body and how sciatica-like symptoms may be appearing when diagnosed with piriformis syndrome. Using research to gain a broader perspective on the diagnosis, they provide their step-by-step process to approaching your piriformis syndrome, emphasizing your resetting and habitual position and the relationship between your feet, knees, hips, and core or respiratory system. By explaining the ineffectiveness of smashing or stretching into your piriformis, they provide a more effective and optimal way of getting to the root cause and addressing the system as a whole. Kick-off your shoes and learn all about the Piriformis syndrome!

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This PT Pearl:

1:07 – Synopsis of the Piriformis Syndrome

2:18 – Anatomy of the Piriformis

4:28 – Should you stretch or smash into the Piriformis?

5:59 – Research on Piriformis Syndrome

6:56 – Addressing the root cause of your Piriformis symptoms

8.36 – How your feet position affects hip mobility

10:26 – What stretches & manipulations are actually doing

12:30 – Your guide to addressing your Piriformis symptoms

To Watch the PT Pearl on YouTube, click here: https://youtube.com/watch/

For research and full show notes, visit the full website at: https://jen.health/podcast/130

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Struggling with mindset? Wondering how language affects mindset? Curious to dive deeper within yourself? Mike Aidala, a health and wellness expert, explores mindset in its whole capacity. With a look into his background, Mike shares his “addiction” to yoga and the mental space it provided him in helping him perform better with his lifting. He leads by example, setting the example of this dualism in his movement practice, opening up the freedom to embrace all schools of movement. Furthermore, he explains his mind-first approach to setting up goals, and how shifting your language to create more choice can make all the difference. His “shouldfast” techniques drop the judgment, bring more awareness, and allows individuals to be more present with their choices. Then, Mike unveils his journey to riding the wave of vulnerability. He provides his top tips for addressing physical manifestations of emotions and how to combat the fears and repercussions that come with failure. Finally, he offers his top recommendations on how to start diving into yourself. Let’s dive into all things mindset.

Free Week of the Jen Health Membership:

Looking for a movement community that gives you the plan specific to your body? Need accountability and a plan that is specific to your restrictions?! Come grab a free week of our Jen Health Membership! You'll have access to 12 plans that were all currated by Doc Jen, Dr of Physical Therapy. We make sure you get set up with the plan that will be best for your goals and the rest is laid out for you to follow! Come check it out today! You can even get a discount on your first month using code OPTIMAL at checkout!

What You Will Learn In This Interview with Mike

3:30 –  Mike’s Background

5:51 – Addiction to the athletic mindset (lifting + yoga)

7:15 – Opening your movement practices to find mind balance

8:23 – How to approach the mind in setting up goals

11:16 – Shifting language to create choice instead of judgment

12:51 – The “shouldfast:” how to implement language shifts

16:06 – The power of presence

17:13 – How did Mike navigate vulnerability?

21:35 – How emotions physically manifest

25:46 – How Mike approaches his client’s failure

30:26 – How to start diving into yourself: gratitude & hot baths

33:19 – Learn more with Mike

About Mike Aidala:

Mike Aidala is a leading health and wellness expert who has been mentioned in: Men's Journal, GQ, AskMen, Gear Patrol, Well+Good, PopSugar, Harper's Bazaar, Valet Magazine, and more. He is one of the top personal coaches in America and has been coaching and guiding others for over 15 years.

Mike's various programs are for individuals who want to establish an enhanced, more familiar relationship with their body and mind. Using a range of modalities, Mike creates personalized programs to build stability, flexibility, and strength for efficient, effective life control. You will learn to pay attention as you move through the world, cultivating an awareness that will lead to a healthy and happy life!

Items mentioned in this episode:

Mike‘s Website 

Mike’s Handstand Course

To learn more about Mike and view full show notes, please visit the full website here: https://jen.health/podcast/129

Thank you so much for checking out this episode of The Optimal Body Podcast. If you haven’t done so already, please take a minute to subscribe and leave a quick rating and review of the show!

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.