“Pain sucks,” as Zam puts it — and ignoring it doesn’t make it go away. Dr. Bita Shahidi, a physical therapist who has worked with firefighters and professional athletes, explains why the aches and pains firefighters push through during their careers often become the injuries that define retirement. She urges firefighters to approach their bodies like tactical athletes, with regular movement screenings, mobility work and recovery built into the job — instead of waiting until something breaks. Shahidi also shares a simple three-minute mobility routine, explains why sleep and breathing matter as much as strength training, and makes the case for treating small pains before they become surgeries. The takeaway is straightforward: A few minutes of maintenance today can help you perform better now and enjoy retirement without paying for decades of ignored wear and tear.

This episode of the Better Every Shift Podcast is sponsored by TheFireStore. Learn more about getting the gear you need at prices you can afford by visiting TheFireStore.

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