Performance Place Sports Care Podcast

Low back and outer thigh pain sidelining your runs? You're not alone. In this episode, we tackle these common runner's woes, offering 2 effective, non-surgical strategies to get you back on the road. Discover practical tips and expert advice to alleviate pain and prevent future injuries 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 as he shares a raw and real account of his day 2 following a hamstring tear sustained while sprinting for a baseball in a game. This isn't just a clinical discussion; it's a personal journey through the immediate aftermath of a significant athletic injury. Dr. Sebastian will candidly detail what he can and can't do, offering listeners a clear understanding of the initial limitations and challenges. He'll also share optimistic observations and practical insights that can help anyone dealing with a hamstring injury, particularly those from sprinting-related activities. More than just a recount, this episode will outline Dr. Sebastian's detailed recovery plan, focusing on strategies to expedite healing and facilitate a rapid return to baseball. Learn about the early stages of rehabilitation, pain management, and the mindset needed to overcome a hamstring tear. If you're an athlete, runner, or anyone interested in understanding hamstring injuries and recovery, this episode provides a unique and

You've stretched, iced, and rolled, but your plantar fasciitis pain persists. Why? You might be treating the wrong thing. This episode dives into the misdiagnosis factor, revealing common conditions mistaken for plantar fasciitis and how to get the right treatment to finally find relief. Download the FREE Plantar Fasciitis 6 Step Recovery Program here https://www.p2sportscare.com/webinars/ 714-502-4243 | Costa Mesa, CA | http://www.p2sportscare.com Book a Discovery Session/ Consultation to see if we can help (virtually or in-person)

Join Dr. Sebastian for a crucial 36-hour update on his hamstring tear recovery. In this episode, he shares his progress and provides invaluable tips and exercises he's learned in the initial stages of healing. Dr. Sebastian will detail the specific exercises he's incorporating into his rehabilitation routine and discuss how they're progressing. He'll also offer practical advice and insights gained from his personal experience, helping listeners understand the importance of early intervention and targeted movement. Learn about the specific exercises that are aiding his recovery, how to perform them correctly, and what to expect in the early stages of hamstring rehabilitation. This episode is packed with actionable information for anyone seeking to understand and expedite their hamstring recovery. Whether you're an athlete, a runner, or simply interested in injury rehabilitation, Dr. Sebastian's 36-hour update provides a unique and informative perspective.   Youtube Virtual Hamstring Surgery Series: https://www

Do you struggle with lower back pain? You might be experiencing 'gluteal amnesia'! In this episode, we're diving into the concept of gluteal amnesia, where the gluteus maximus and medius muscles become weak and underactive, while other muscles like the hamstrings, piriformis, and hip flexors become tight and overactive. We'll share observations from our facility on how this imbalance contributes to lower back pain. Learn how this muscle imbalance can lead to pain and dysfunction, and discover simple, practical tips to reactivate your glutes, release tension in the overactive muscles, and restore proper movement patterns. If you're looking for solutions to lower back pain, this episode is a must-listen!   Looking to get in touch with our office? 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 12 Week Program: https://www.p2s

How little training can you get away with while still maintaining your hard-earned running fitness? In this episode, we explore the research on 'Maintaining Physical Performance,' focusing on the minimal dose of exercise needed to preserve endurance and strength over time. We'll dive into the key takeaway: intensity is king! Discover how runners can maintain performance despite significant reductions in training frequency and volume, as long as intensity is preserved. Learn practical strategies for optimizing your training, especially during periods of reduced time or when tapering for a race. We'll also discuss the limitations of these findings in extreme disuse scenarios, like spaceflight, and how they relate to everyday runners. Whether you're a seasoned marathoner or a casual jogger, this episode will help you understand how to maintain your running performance with the most efficient approach. Looking to get in touch with our office? We hold licenses in many states and can help via telehleath 714-502-424

Are there real differences in how men and women respond to resistance training? This episode delves into a comprehensive meta-analysis examining 'Sex Differences in Resistance Training,' uncovering surprising insights into muscle growth and strength gains. We'll explore the key findings: while hypertrophy and lower-body strength gains are similar between sexes, women often experience greater relative upper-body strength improvements. We break down potential reasons behind these differences, including neuromuscular adaptations, muscle fiber composition, and hormonal influences. Learn how to apply these findings to your own training, regardless of your gender. Discover practical tips for optimizing your resistance training program and understand why tailored approaches might be beneficial. Whether you're a seasoned lifter or just starting out, this episode provides valuable insights into the science of strength training and how to maximize your results. Looking to get in touch with our office? We hold licenses

Distance runners, are you maximizing your performance? This episode dives into the research on 'The Effect of Strength Training on Performance Indicators in Distance Runners,' uncovering how targeted strength work can significantly impact your speed, endurance, and injury resilience. We'll break down key findings and translate them into simple, actionable steps you can implement in your training right now. Learn how to improve your running economy, boost lower leg stiffness for reduced injury risk, and enhance your overall performance with strategic strength training additions. Whether you're a seasoned marathoner or a weekend warrior, discover how to fine-tune your strength program and take your running to the next level. 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:

Want to boost your running performance and reduce injury risk? This episode dives into the science of strength training for runners, based on the research paper 'Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone.' We'll uncover the key findings and translate them into practical tips for runners of all levels. Discover why incorporating free weights like squats, deadlifts, and lunges can be more beneficial than relying solely on machines for building strength and power. We'll also discuss the impact of strength training on testosterone levels and how it relates to running performance. Learn how to optimize your strength training routine to enhance your running economy, improve lower leg stiffness, and minimize your risk of common running injuries like patellofemoral pain, plantar fasciitis, and hip pain. Don't let the 'resource battle' between endurance and strength intimidate you – we'll show you how to effectively integrate both for peak running performance. Lo

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/ns

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/prod

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.

The Sports Hernia 6 Step Recovery Plan Looking to get in touch with our office? Youtube Sports Hernia Virtual Surgery Playlist Free https://www.youtube.com/watch?v=vgEZcNkkO24&list=PL4ia_VsGiqb_kw3iWHNkaDp5X7W3jg6mk 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. Sports Hernia Book Reference: https://p2sportscare.com/product/understanding-sports-hernias-unveiling-the-mystery-behind-groin-pain/ Sebastian's Groin/ Hip Books: https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

The Sports Hernia 6 Step Recovery Plan Looking to get in touch with our office? Youtube Sports Hernia Virtual Surgery Playlist Free https://www.youtube.com/watch?v=vgEZcNkkO24&list=PL4ia_VsGiqb_kw3iWHNkaDp5X7W3jg6mk 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. Sports Hernia Book Reference: https://p2sportscare.com/product/understanding-sports-hernias-unveiling-the-mystery-behind-groin-pain/ Sebastian's Groin/ Hip Books: https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/

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.  Tight hips holding you back? In this episode, we break down why hip mobility is the key to better performance, pain-free movement, and overall longevity. We’ll explore common diagnoses—spoiler: don’t just blame the hip flexors!—and how they develop. Learn what stiffness feels like, how it shows up in an exam, and the difference between sensitivity and actual damage. Most importantly, we’ll share our favorite sustainable mobility exercises and stretches—nature’s way—to help you move better, sit smarter, and stay active for the long haul. Tune in and unlock your hips! Enjoy! Sebastian's Groin/ Hip Books: https://www.p2sportscare.com/product/understanding-hip-diagnosis-book/ Free Hip Webinar: https://www.p2sportscare.com/webinars/