Art of Prevention

Hip pain doesn’t usually arrive in gymnastics with a dramatic fall. It creeps in through invisible volume, deep-range demands, and recovery that can’t keep up. We brought back clinician and former gymnast Kayla Keck to unpack why youth gymnasts develop overuse hip pain and how to fix it without guesswork or gimmicks.We start by challenging the labels—hip flexor tendinitis, glute med tendinopathy, labral issues, and the umbrella of snapping hip syndrome—and shift focus to causes. Kayla explains how “warm-up” reps often outnumber routines, why repetition is both a performance need and an injury driver, and how to use a simple rule: keep your healing rate just ahead of your injury rate. Expect practical tactics you can use today: logging onset thresholds, capping reps before symptoms spike, and celebrating can-do lists that build momentum instead of fear.Snapping hip gets a clear, no-drama breakdown. Pain-free popping is often benign; true catching, painful clicks, or getting “stuck” may need imaging. Most athletes can change their symptoms by changing mechanics. Kayla shares core-first drills that stop the low back from stealing hip motion, end-range strength work that stabilizes big split and kick positions, and posterior chain strategies that take pressure off the front of the hip. We also get honest about what makes progress stick: longer one-on-one sessions for precise coaching, cutting two-a-days during flares, and prioritizing sleep and fueling so recovery can finally win.There’s a deeper layer too—identity beyond the gym. Encouraging small joys outside training lightens mental load and often improves performance. If you’re a coach, parent, or gymnast chasing healthy, durable hips through meet season, this conversation delivers a map: track the load, train the core, own end ranges, and move forward on purpose. If this resonated, subscribe, share with your team, and leave a quick review so more athletes can find it.you can find Dr. Kayla Keck DC on her website: https://p10rp.com/Instagram: @p10rp or @drkaylakeckIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

In this episode I sat down with Dr. Kayla Keck DC and discussed all things gymnastics. We spoke about a range of topics from injury prevention to performance and bridging the gap between the two. Dr. Keck helped us elucidate some of the differences in how normal soreness versus the sharp twangs of injury may present and feel amongst young gymnasts. These signs are always important to look out for as we try to notice and address small injuries before they become larger and more intense ones. Load management and a progressive return to sport with proper loading was a major theme of the episode. We discussed how more traditional models of physical therapy and chiropractic care can miss the mark on addressing the root cause of an athletes pain. In many instances simply applying treatments to address pain do not solve the true reason why the pain is there, and does not adequately prepare the athlete to return to gymnastics. We will certainly be having Dr. Kayla back for a part 2. If you are in the Dallas/Mckinney area or would like to reach out to her via instagram the links are below!Website: https://p10rp.com/Instagram: @drkaylakeck If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Scott Jones shares insights on how to fuse playfulness with discipline in athletic training. He emphasizes the importance of strength training for endurance athletes while fostering individualized coaching to create more engaging and tailored fitness journeys. • Combining fun with consistency in training • Transitioning from power sports to endurance coaching • Importance of strength training for endurance athletes • Personalized coaching beyond programming • Navigating fads without losing sight of fundamentals • Encouraging long-term adherence through joy in movement • Goal-oriented training to inspire motivation and purposeScott offers an engaging narrative on blending strength training with endurance coaching. He talks about the intricacies of adapting his knowledge to a clientele dominated by long-distance runners and cyclists in Colorado. By integrating physiology and psychology, Scott emphasizes personalized training that balances rigorous efforts with sustainable practices, making a compelling case for consistency over sporadic intensity. His insights into the evolution of coaching practices, grounded in both literature and common sense, reveal a holistic approach that champions foundational training as the key to long-term success and injury prevention.The discussion extends beyond athletic prowess, delving into the art of coaching, parenting, and life balance. Scott shares valuable lessons on discipline, motivation, and teaching his children the significance of effort and commitment. He underscores the importance of simple, fun training, and the role of nutrition, sleep, and stress management in overall well-being. Scott leaves us with a powerful reminder: exercise should be enjoyable and meaningful, tied to activities you love, ensuring fitness is a lifelong journey rather than a mere destination. Tune in to explore how fitness, family, and fun intersect in Scott Jones' world.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Discover the transformative journey of Shane Niksik, who moved from being a collegiate athlete to a guiding force for athletes of all abilities. Shane's story is more than a career change; it's a testament to the power of community and determination. His experiences offer a profound look into the world of coaching, where the spirit of teamwork and the challenges of guiding diverse athletes come to life.Explore cutting-edge advancements that are changing the way we understand and prevent sports injuries. From the reactive strength index to the impact of constant left turns on indoor tracks, Shane provides insight into the subtle yet significant factors affecting athletes. The episode discusses the use of technology like the exosurge device, offering affordable ways to measure jump strength and potentially reduce injury risks. Listen as we unravel the complexities of running biomechanics and the implications of foot strike patterns on injury rates, highlighting the importance of gradual training adjustments.We also journey through the evolving landscape of training innovations and the latest nutrition trends. Learn about the rise of carbon fiber running shoes and the growing popularity of heat and altitude training techniques. Shane shares personal stories that underscore the role of balanced nutrition in athletic performance and the potential pitfalls of dietary fads. Lastly, Shane's passion project, his running company, aims to promote mental health awareness and support through the power of running, offering hope and resilience to individuals and communities alike.support mental health at https://run-4.com/If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Unlock the secrets to safeguarding your pelvic floor health in this enlightening episode of the Art of Prevention podcast. Join us as we welcome Juliana Merighi, a dedicated doctor of physical therapy who specializes in pelvic floor issues within the rock climbing community. Juliana sheds light on the often-misunderstood realm of pelvic floor health, sharing her journey from a small gym in South Florida to becoming a beacon for climbers seeking to overcome pelvic floor challenges. With insights spanning both men and women, this episode promises to reshape your understanding of the pelvic floor's vital role in maintaining continence, supporting sexual function, and keeping internal organs in check.Discover the hidden risks that high-intensity training poses to pelvic floor integrity, particularly for athletes. We delve into the nuances of breathing techniques that can make or break your pelvic floor health during intense activities like climbing. Juliana shares her expertise on the unique challenges faced by pregnant and postpartum athletes. Learn how individualized fitness plans can empower athletes to return stronger and healthier, debunking outdated myths about prenatal exercise. This episode is packed with strategies that emphasize the importance of maintaining an active lifestyle during life’s transformative periods.Bust the myths surrounding pelvic floor dysfunction as we challenge the notion that Kegel exercises are a one-size-fits-all solution. Juliana and I explore the importance of first mastering the art of muscle relaxation before engaging in strengthening exercises. With a focus on building a strong mind-body connection through breathing, visualization, and meditation, we offer practical tips for enhancing control over your pelvic floor. This episode serves as a comprehensive guide to understanding, preventing, and managing pelvic floor issues, with a heartfelt reminder to seek professional help when needed. Join us for a conversation that champions awareness and empowerment in the realm of pelvic health.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Ever wondered why chiropractors are in the same insurance category as carpenters and construction workers? Join us on the Art of Prevention podcast as we uncover this surprising reality with Tyler Kemp. In this eye-opening episode, Tyler dives into his extensive research and personal experiences, shedding light on the significant factors behind practitioner injuries, especially during side posture manipulations. We also explore how the reasons as to why new grads and those within 5 years of graduating are at the highest risks of injury. We also discuss how careers can often become cut short due to musculoskeletal injury; moving from practitioner to patient. In our conversation, we dissect various chiropractic techniques such as Diversified, Gonstead, and Activator, and discuss their respective injury rates. Tyler and I emphasize the importance of technique variability and load progression, drawing parallels with athletic training to highlight how practitioners can safeguard their health while managing increasing patient volumes. Practical advice is shared on transitioning from school to real-world practice, where treating heavier and less healthy patients presents unique challenges. We stress that prioritizing practitioner safety is crucial for delivering effective patient care, akin to securing your own oxygen mask first on an airplane.To wrap up, we delve into actionable strategies for preventing common waist-up injuries among chiropractors. We highlight the benefits of strength training, proper warm-ups, and movement variability in enhancing manipulation performance and minimizing injury risks. Tyler shares personal anecdotes and practical tips for evaluating and adapting daily practices to mitigate discomfort and accommodate physical limitations. This episode is packed with insights designed to promote resilience and well-being, ensuring healthcare practitioners can enjoy long, healthy careers while providing top-notch patient care.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

What is the best way to "treat" a painful elbow? We promise you'll leave this episode with actionable insights and strategies to manage and prevent elbow pain, especially tailored for rock climbers and those engaged in overhead activities. Tyler Nelson returns to reveal the fascinating intricacies of elbow discomfort, covering everything from golfer's and tennis elbow to medial epicondalgia and epicondylosis. Through this episode, you'll gain a deeper understanding of the muscles and tendons contributing to pain and learn why proper education and programming can often be more effective than traditional hands-on treatments.For climbers struggling with elbow pain, we discuss personalized exercise routines, the importance of modifying climbing session volumes, and the benefits of incorporating consistent off-wall warm-ups. Tyler shares invaluable strategies tailored to individual schedules and needs, helping you continue your beloved activities without worsening symptoms. We also explore the psychological impact of injury testing and the importance of adjusting load and activity levels rather than focusing solely on getting stronger. Discover how the right balance of rest and activity can aid recovery and prevent future injuries.Finally, we dive into the benefits of climbing-specific exercises like isometrics and the creative "donut challenge" approach to rehabilitation. We address the multifaceted contributors to elbow pain, including diet, lifestyle, and stress factors, offering practical advice on balancing activity and rest. This episode is packed with empowering strategies to help you manage elbow pain confidently and know when to seek professional help. Join us for an enlightening discussion that promises to enhance your climbing experience and overall well-being.I highly recommend following Tyler on Instagram@C4HPand be sure to check out his website for courses and information from him and his team: https://www.camp4humanperformance.com/If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Unlock the secrets to climbing like never before as we chat with Mike Kimmel, the brilliant mind behind Grip Bouldering in Colorado. Curious about how climbing gyms have evolved to prioritize fun and ergonomic designs over rock-like environments? Join us as Mike, a seasoned coach and route setter, takes us through his remarkable journey from a middle school climbing team to leading one of the most innovative bouldering gyms. You'll gain invaluable insights into how the sport has transformed and what it takes to keep climbers engaged and injury-free with constantly fresh and creative challenges.Ever wondered how to foster a love for climbing beyond just physical training? Mike shares his wisdom on coaching young climbers to find joy in the process rather than just chasing grades. Discover key strategies for recognizing internal signals of fatigue and differentiating between quality practice and sheer volume. We delve into the importance of managing energy during training and competitions, emphasizing quick adaptation and strategic practice sessions. Whether you're an aspiring athlete or a seasoned climber, learn how different climbing styles and locations can significantly impact performance.Safety and diversity in climbing are paramount, and Mike covers it all. From the critical aspects of route setting and selecting appropriate holds to prevent injuries, to effective training techniques for both indoor and outdoor climbs, this episode is packed with expert advice. Learn about using climbing boards like the grasshopper and kilter boards to improve specific techniques, and how to build endurance for longer outdoor routes even if you're limited to a bouldering gym. Tune in to understand the principles of injury prevention, including monitoring your workload and recognizing the importance of personalized training plans. Don't miss this comprehensive exploration of enhancing performance and safety in the climbing world.Follow Grip Bouldering @gripbouldering Website https://www.gripbouldering.com/If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Can proper training truly prevent climbing injuries and boost your performance? Join us for an enlightening discussion with Tyler Nelson, a leading expert in climbing performance and injury prevention, who shares his fascinating journey from wrestling and football to becoming a central figure in the climbing community. Tyler's unique blend of personal climbing experiences and his academic background in chiropractic and sports science offers a wealth of knowledge. We explore how his passion for rock climbing and a significant finger injury sparked innovative approaches to training and rehabilitation.Discover why climbers often face unique challenges compared to other athletes and learn how to avoid common training mistakes that lead to injuries. Tyler breaks down the essentials of finger strength training, emphasizing the need for precise dosing to prevent overexertion. He introduces the concept of the "Goldilocks zone" to highlight the importance of balanced training intensity. You'll also hear about advanced tools like strain gauges and digital readouts that can revolutionize your training regime, providing accurate measurements of force and endurance. We also delve into practical strategies for effective pocket and hand training, the benefits of Blood Flow Restriction (BFR) training, and the significance of balanced nutrition and recovery. Tyler’s expertise shines through as he shares programming strategies for post-injury rehabilitation and comprehensive strength training routines that can help climbers of all levels. Whether you're recovering from an injury or looking to enhance your climbing performance, this episode is packed with actionable insights and expert guidance to help you climb stronger and safer.You can find Tyler on Instagram @C4hp as well as on his website: https://www.camp4humanperformance.com/and on patreon: If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Ready to unlock the secrets to climbing injury-free? Join us as we sit down with Anna Chang, the visionary behind Onsite Physical Therapy, who started her own climbing specific physical therapy clinic after graduating in 2020. Anna shares her expert insights on injury prevention for climbers, recounting her personal experience with a finger injury and how early intervention can prevent minor tweaks from snowballing into major setbacks. Whether you're dealing with a persistent pain or just looking to stay ahead of potential injuries, this episode is packed with actionable advice from a true expert in the field.Our conversation doesn't stop at injuries; we also venture into the critical role of the clinician-patient relationship in successful rehabilitation. Anna sheds light on the power of motivational interviewing and how it can be pivotal in reaching patient goals. We discuss the varying healing timelines for different tissues and the fine art of load management, all while referencing cutting-edge research on shoulder stability. By deeply understanding these nuances, you can better navigate the balance between pushing your limits and staying injury-free.But wait, there's more for the climbing aficionados! We explore the often-overlooked aspects of hypermobility and how tailored physical therapy can enhance climbing performance. Anna’s diverse background, from Krav Maga to biomechanics, offers a unique perspective on strength and power training, fluidity in movement, and even nerve compression issues like numbness. Whether you’re scrutinizing your technique or strategizing your next route, this episode is your guide to climbing smarter, stronger, and safer.Reach out to Anna for more information: Website: https://www.onsightphysicaltraining.com/Instagram: @onsightdptIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Discover the secrets to keeping your wrists injury-free while rock climbing with expert insights from physical therapist Aaron Simon. Ever wondered why certain climbing spots seem to breed more wrist injuries than others? Join our conversation as Aaron reveals the unique climbing styles in regions like Las Vegas, Nevada, and how moves like side pulls and mantles can strain your wrists. We also take a fascinating journey comparing injury trends between iconic climbing locales such as Frankenjura, Germany, and Red Rocks, exploring the distinct ways these environments influence wrist injury prevalence.Delving deeper into the anatomy and types of wrist injuries, Aaron and I categorize them into acute and chronic issues, discussing how repeated strain from multiple climbs can lead to long-term problems. Learn about the parallels between the wrist's triangular fibrocartilage complex (TFCC) and the knee's meniscus, and understand why conservative care is vital for recovery. We emphasize the importance of analyzing climbing techniques and training regimens to identify and prevent factors that contribute to chronic wrist injuries, ensuring climbers can enjoy their sport without debilitating pain.The final part of our discussion focuses on practical strategies for rehabilitation and wrist strengthening. Aaron outlines a series of isometric exercises designed to safely increase the pain-free range of motion and build load tolerance. We'll guide you through the process of reintroducing weight-bearing exercises and adjusting body positions to minimize strain while maintaining climbing practice. Whether you're preparing for a climbing trip or managing wrist pain, Aaron’s expert tips will help you stay injury-free and keep climbing strong. Don’t forget to like, subscribe, and share to stay updated with more valuable insights from the Art of Prevention podcast!You can find Aaron at: https://www.onsightmovement.com/Instagram: @onsight.movementIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Prepare to transform your climbing practice with the guidance of Aaron Simon, a seasoned doctor of physical therapy and dedicated climber who understands the highs and pitfalls of the sport. Clasp onto the knowledge Aaron shares from his base in the climbing mecca of Las Vegas, where he not only heals but also educates climbers on how to avert the dreaded injuries that can come from pushing the limits on the rock face. This episode traverses Aaron's own journey from an injury-stricken athlete to a healer who's found his calling in the vertical realm, offering a glimpse into the world where hand injuries are as complex as the routes they're sustained on, and where specialized rehab is not just beneficial but essential.As someone who's seen the underside of injury, I found Aaron's insights on tracking climbing attempts eye-opening, especially his take on the nuanced risks outdoor bouldering presents. We recount a gripping story of a climber's encounter with the 'Pocket Rocket', a tale that serves as a cautionary reminder of the risks of high-intensity moves. However, it's not just about the perils; Aaron also demystifies the skepticism around injury prevention, championing strength training and a revamped mindset post-recovery that culminates in a sustainable climbing ethic. And for those eager to gain an upper edge, Aaron unpacks the role of strength training in boosting climbing performance, sharing practical tips that have helped even myself reap unexpected benefits from incorporating exercises like bicep curls and lateral raises. Join us as we discuss the balance of strength, skill, and power, and delve into how climbers can enhance their dynamic moves through targeted training techniques. If you're passionate about climbing or just curious about the mechanics of injury prevention, this conversation is replete with valuable tips for both the rookie and the seasoned climber.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Embark on a journey to the peaks of rock climbing wisdom with Jared Vagy DPT, the Climbing Doctor, as we tackle the paramount topic of injury prevention and management. Jared unfolds his narrative, from an injury-laden student to a trailblazer in climbing medicine, shedding light on the growth of this specialized area and the collective efforts across the climbing community to uphold climber health. Jared is a Professor in the DPT program at University of Southern California. He has also lectured worldwide about various topics, and he now specializes in treatment of rock climbers. Jared is author the author of multiple books in climbing medicine such as Climb Injury Free. He is also the host of an awesome podcast: The Climbing Doctor Podcast.As we ascend further, our conversation grips onto the often-overlooked intricacies of finger and hand injuries. Pull up a chair as we recount tales from a course in the rugged terrain of Colorado, where we witnessed firsthand the critical impact of finger placement on training outcomes. Discover with us the potent effects of meticulous hangboard training techniques, and grasp the importance of climber-specific regimens that prioritize individual nuances in finger health. It's a gripping discussion filled with insights on how each climber can tailor their approach to fortify against the perils of injury.The final ledge of our discourse offers a panoramic view of actionable strategies to shield climbers from harm's way. I emphasize the core tenets of training and movement optimization, illuminating the necessity for understanding body dynamics to boost performance and avert injuries. From the pages of "Climb Injury Free" to the digital expanse of The Climbing Doctor's online resources, we share a treasure trove of knowledge for climbers and healthcare providers alike. Whether you're a seasoned pro or a burgeoning novice, these expert tips are your gear for a safer and smarter climb.Jared's Instagram: @theclimbingdoctorJared's Website: theclimbingdoctor.comThe Climbing Doctor Podcast: https://theclimbingdoctor.com/the-climbing-doctor-podcast/If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Ever wondered how athletes can safeguard their knees against sports injuries? Join us as we sit down with Dr. Cody Dimack, chiropractor and faculty lecturer at Parker University, to discuss the alarming trend of non-contact ACL injuries plaguing athletes. From Dr. Dimack's transformation from high school athlete to healthcare professional, we uncover the personal and clinical journey that fuels his passion for preventing these devastating injuries. Our engaging conversation reveals not just the risks but also the vital strategies for injury prevention, emphasizing the power of patient-centered care in enhancing athletic performance and rehabilitation.As we navigate the complexities of ACL tears, particularly in female athletes, we shed light on the biomechanical and hormonal factors at play. Dr. Dimack guides us through the controversial topic of knee valgus, the role of muscle functions, and the intricate relationship between hormones like relaxin and injury occurrence. The episode also tackles the critical concept of workloads in athletic training, a game-changer in injury prevention. Discover how understanding acute versus chronic workloads, guided by Tim Gabbett's research, can revolutionize training practices for athletes.This episode isn't just for the experts; coaches, clinicians, and athletes alike will find profound insights into optimizing movement. We delve into motor learning and the profound impact of external cues on performance. Moreover, we explore how to inspire durable motor learning through strategic cueing and coaching techniques. Our conversation concludes with the art of prevention in coaching, highlighting the importance of environment, non-verbal cues, and the potential of future research in enhancing athlete care. Tune in to arm yourself with knowledge and join the movement towards a future with fewer ACL tears.Link to Dr. Dimak's Course July 26th-27thhttps://www.eventcreate.com/e/dimakIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Embark on a revealing journey through the realm of concussions in high-velocity sports with our esteemed guest, clinician Leonard Wright from the Parker Performance Institute. Leonard's expansive knowledge in functional neurology and chiropractic care illuminates the intricate process of treating brain injuries, as we scrutinize the critical role of education in averting and recovering from concussions. Through personal accounts and a deep dive into the clinical approach, we uncover the variegated symptoms that athletes face and the paramount importance of an integrated treatment strategy encompassing sports-specific care and neurological rehabilitation.We navigate the precarious landscape of concussion prevention, shedding light on the cognitive and ocular motor indications that herald a concussion's onset and the psychological toll it can take on athletes. As we progress, we unravel the compelling narrative surrounding the potential long-term effects of post-concussive syndrome and the indispensable advancements in helmet technology that shield athletes from the perils of repeated head trauma. The episode goes beyond the baseline, exploring how strategic nutrition, like the inclusion of omega-3 fats and the smart use of supplements such as creatine, can bolster brain health and aid recovery.The final leg of our discussion emphasizes the essence of bespoke recovery protocols and the need for a proactive stance on health, reminding listeners of the gravity of seeking professional assistance when grappling with medical concerns. We entreat our audience to engage with our podcast community, fostering a dialogue that elevates awareness and understanding of this profound topic. If our exploration into the complex world of concussions has enlightened your perspective, join the conversation by sharing your thoughts and supporting the podcast through your active participation.Parker Performance Institute: https://parkerperformanceinstitute.com/team/leonard-wright-dc-ms/Recommended Reading: Patricios, Jon S., Kathryn J. Schneider, Jiri Dvorak, Osman Hassan Ahmed, Cheri Blauwet, Robert C. Cantu, Gavin A. Davis, et al. 2023. “Consensus Statement on Concussion in Sport: The 6th International Conference on Concussion in Sport-Amsterdam, October 2022.” British Journal of Sports Medicine 57 (11): 695–711.Ainsley Dean, Philip John, Gozdem Arikan, Bertram Opitz, and Annette Sterr. 2017. “Potential for Use of Creatine Supplementation Following Mild Traumatic Brain Injury.” Concussion (London, England) 2 (2): CNC34.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Prepare to have your fitness beliefs rocked as we expose the clamshell exercise's hidden inefficacy! I'm taking you on a myth-busting mission to show why this popular rehab move might not be the powerhouse for hip stability it's often touted to be. With evidence from a 2019 study by Moore et al. that challenges the clamshell's ability to effectively work the gluteus medius and minimus, you'll learn why it's time to rethink this go-to exercise. This episode isn't just a critique; it's a revolutionary look at how we can optimize musculoskeletal rehabilitation and prevent injuries more effectively.This enlightening discussion doesn't leave you hanging on alternatives—we're talking about powerhouse exercises that actually deliver on the promise of stronger hip abductors. Imagine elevating your workout routine with moves like the running man and standing hip abduction with extension, all while steering clear of injury pitfalls. By phasing out the clamshell, we're looking at a future where time in the gym is never wasted, and where every rep counts towards building resilient, injury-proof bodies. Tune in to shift your perspective and fortify your fitness approach with techniques that truly target those crucial hip muscles.References: Moore, Damien, Adam I. Semciw, Jodie McClelland, Henry Wajswelner, and Tania Pizzari. 2019. “Rehabilitation Exercises for the Gluteus Minimus Muscle Segments: An Electromyography Study.” Journal of Sport Rehabilitation 28 (6): 544–51.Moore, Damien, Adam I. Semciw, and Tania Pizzari. 2020. “A SYSTEMATIC REVIEW AND META-ANALYSIS OF COMMON THERAPEUTIC EXERCISES THAT GENERATE HIGHEST MUSCLE ACTIVITY IN THE GLUTEUS MEDIUS AND GLUTEUS MINIMUS SEGMENTS.” International Journal of Sports Physical Therapy 15 (6): 856–81.Michaud, T. C. (2012). Human locomotion. Thomas Michaud. alternative to the clamshell: https://youtu.be/RW14HMNndog?si=C8SV4nqaEKorKN6EIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Navigating the relentless discomfort of iliotibial band syndrome (ITBS) was a defining chapter of my running career at Adams State University, one filled with not only pain but profound lessons. My personal saga unfolds in this episode, where I recall the trials of ITBS, the crushing impact it had on my performance, and the invaluable insights gained on the road to recovery. We move beyond the outdated notions of ITBS as a mere friction issue, exploring the advanced understanding that frames it as a complex interplay of compression and tension within the body's anatomy.As we dissect the intricate dance of the IT band with the knee, you'll gain a newfound appreciation for the vital roles played by strength training, proper biomechanics, and training load management. I share the transformative power of embracing a multifaceted strategy that marries progressive overload with targeted exercises for the hip abductors, extensors, and flexors. This comprehensive approach not only addresses ITBS but also fortifies the body against future afflictions, honing in on the synergy between recovery, strength, and technique that can elevate an athlete's resilience and performance to unprecedented heights. Join me for this deep dive into the world of ITBS, where pain meets purpose, and discover how to turn your greatest setbacks into your most triumphant comebacks.Resources: Hutchinson, L. A., G. A. Lichtwark, R. W. Willy, and L. A. Kelly. 2022. “The Iliotibial Band: A Complex Structure with Versatile Functions.” Sports Medicine 52 (5): 995–1008.Mucha, Matthew D., Wade Caldwell, Emily L. Schlueter, Carly Walters, and Amy Hassen. 2017. “Hip Abductor Strength and Lower Extremity Running Related Injury in Distance Runners: A Systematic Review.” Journal of Science and Medicine in Sport / Sports Medicine Australia 20 (4): 349–55.Fredericson, M., C. L. Cookingham, A. M. Chaudhari, B. C. Dowdell, N. Oestreicher, and S. A. Sahrmann. 2000. “Hip Abductor Weakness in Distance Runners with Iliotibial Band Syndrome.” Clinical Journal of Sport Medicine: Official Journal of the Canadian Academy of Sport Medicine 10 (3): 169–75.Fairclough, John, Koji Hayashi, Hechmi Toumi, Kathleen Lyons, Graeme Bydder, Nicola Phillips, Thomas M. Best, and Mike Benjamin. 2007. “Is Iliotibial Band Syndrome Really a Friction Syndrome?” Journal of Science and Medicine in Sport / Sports Medicine Australia 10 (2): 74–76; discussion 77–78.IT Band Syndrome article by RIch Willy PT PhDhttps://www.physio-network.com/blog/iliotibial-band-pain-in-the-runner-part-1-etiology-and-assessment/If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

When Jake Aleck transitioned from a stronghold in powerlifting to conquering the marathon circuit, he shattered the mold of athletic specialization. Our latest podcast episode features this chiropractor-turned-endurance-athlete, whose whimsical leap into a Triathlon ignited his enduring passion for long-distance running. With a place in the revered Boston Marathon and a heart for community, Jake's narrative is not just about personal triumph but also a blueprint for those daring to redefine their athletic identity. Embark on a journey that defies conventional wisdom, as we unpack the synergy between strength training and marathon running. Jake dispels the myth that endurance athletes should avoid heavy lifting, advocating for exercises that bolster running efficiency while keeping bulk at bay. His insights on sustainable training, including the merits of time-based workouts and integrated cross-training, offer a wellspring of knowledge for runners aiming to elevate their performance and dodge injuries. As we wrap, discover how the high-altitude trials of Leadville racing, the nuances of nutrition, and the invigorating effects of cold plunges interplay with an athlete's development. Jake's story is also a testament to the power of community in crafting a successful athletic journey, whether you're a budding runner or an elite competitor. Tune in and be inspired to tackle new challenges head-on, transforming your regimen and possibly, your life.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Unlock the secrets to reaching your highest athletic potential with Jake Alec DC, whose journey from high school underdog to acclaimed clinician is nothing short of inspiring. This episode is a treasure trove of wisdom for anyone striving to excel in sports or simply aiming to lead a healthier lifestyle. We delve into Jake's unique approach to conquering physical limitations, embracing the controllables of training, and the power of a supportive community in fostering athletic greatness.Embrace the small, daily decisions that make a monumental difference in your well-being as we dissect the non-negotiable habits for peak health. From the transformative impact of consistent sleep patterns to the fundamentals of hydration and strategic protein intake, this conversation is packed with practical advice. We bring to light the importance of a disciplined routine, even touching on the motivational ethos of figures like Jocko Willink and David Goggins, and how such a mindset can enhance personal and professional performance.As we wrap up this episode, we take a deep look at the nutrition strategies that can supercharge your athletic performance, debunking myths around creatine monohydrate and emphasizing the role of protein in daily diets. Join us for an educational journey as Jake Alec DC shares his expertise, and remember, while our discussions are enlightening, always seek personalized advice from a professional. Subscribe and share this episode to join a community committed to elevating their health game.Jake's Clinical Website: https://aleckpaintoperformance.com/aboutIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

From collegiate athlete to one of the beating hearts of Houston's running scene, Rodney Ripley's story captivates and inspires. Join us as Rodney, the co-founder of Good Guys Run Club, recounts the transformative power of running and community. Our conversation unwraps the club's evolution from a small pack of friends to a hub of over a hundred runners who gather each week, finding solace and strength in shared strides. The club's inclusivity shatters the intimidating facade of competitive running, welcoming all paces and faces, and proving that connection can thrive in the most unexpected places.Delight in the tales of triumph and friendship that have blossomed on the pavements of Good Guys Run Club. Discover how post-run mingling and mutual encouragement have turned beginners into marathon enthusiasts and built a support network that stretches well beyond the finish line. Rodney and I delve into the strategies that have made running accessible to every member, fostering an atmosphere where the journey is just as celebrated as the destination.As Rodney shares the heartbeat of the club, we also explore its evolution into a non-profit and the challenges and joys that come with broadening horizons. From battling through the Texas Independence Relay to dreaming of global expansion, the club's story is one of ambition and community spirit. And as we close this episode, remember: while the stories shared may motivate and guide you, they're merely a starting point for your own health and wellness journey. Always seek professional advice when needed, and join us next time for another dose of inspiration.And remember: Good Guys always win! If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Get ready to be captivated as Beau Beard, an expert with a zest for ultra-marathons, reveals the intricate dance of preventing injuries and improving performance, in a narrative that's as instructive as it is rousing. His insights bridge the gap between the heart-pumping world of competitive running and the meticulous care required in sports rehabilitation. Dr. Beau has extensive insights in both the treatment and prevention of injuries in runners, as well as a host of other athletic populations. He also teaches clinicians through his courses: Art of Assessment, and Rethinking Running RehabEver wondered how elite athletes sustain their vigor, or how they bounce back from setbacks? This conversation with Beau Beard peels back the layers of running rehab and performance optimization, unveiling the art of individualized patient assessment and the pivotal role of strength training in fortifying runners. We navigate through the complexities of athlete's health, considering the long-term impacts of training on youth athletes and discussing strategies to enhance tissue resilience and motor control. It's an exploration that underscores the importance of tailored approaches and the necessity of breaking out of traditional training confines.Tying together the threads of mental and physical endurance, we journey into the realms of training and performance calibration. Bo imparts wisdom on key data points critical for peak performance, advocating for personalized techniques rather than cookie-cutter remedies. The episode culminates with a look at the formidable power of psychological resilience, drawing striking parallels between the endurance required on the track and in life's varied challenges. Join us for a thought-provoking session that marries the qualitative with the quantitative, offering a comprehensive view on achieving top-tier health and athleticism.Links: educational websitehttps://anthroedu.com/Upcoming seminars: https://anthroedu.com/upcoming-seminarsClinic website: https://chirofarm.com/Ted Talk: https://youtu.be/7kP5n8N4jv4Age of Movement Book: https://www.amazon.com/dp/B097NR349Z?ref_=pe_3052080_276849420If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Ever found yourself sidelined by an injury, wondering if there was a better way to train, recover, and prevent it from happening again? Tony Katakis, a sports chiropractor extraordinaire, joins us to unravel the complexities of physical performance and sports injury prevention. He brings to light his evolution from a football player plagued by injuries to a medical maverick who's redefining athlete care. Our enlightening conversation navigates through his approach to functional movement, the nuances of rehabilitation, and the critical balance between intense training and adequate rest.As a high school athlete, I encountered a pivotal moment that shifted my entire perspective on health and recovery—kicking surgery to the curb in favor of a holistic approach that transformed my career. Tony and I dissect how this philosophy extends into the ethos of our practices, ensuring athletes are treated as whole beings rather than just a series of X-rays and MRIs. We explore the GRIP method, SFMA, DNS, and how a tailored regime of nutrition, sleep, and coaching contributes to a robust, injury-resistant physique. Our shared stories illustrate the power of chiropractic care, not only in treating injuries but in sculpting the future of sports medicine.Wrapping up, we dive into the sophisticated world of sports science, where tools like Y-Balance and force plates serve as our compass for measuring and enhancing athletic prowess. We punctuate the discussion by underscoring the wisdom of preventive measures and the role of nutrition in fine-tuning performance engines. From the intricate dance of joint centration to the strategic use of supplements, Tony and I leave no stone unturned. I'm grateful for the insights shared and eagerly anticipate the rich knowledge yet to be uncovered in our ongoing quest for peak athletic health. Join us, as together, we tackle the art and science of keeping athletes in their prime.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

 Embark on a deep dive into the rocky terrain of climbing injuries, from overuse to acute, as we dissect a German study that sheds light on these frequent foes. We'll navigate the complexities of annular pulley injuries, examining their anatomy, various injury grades, and treatment options, including when surgery might come into play.The conversation doesn't stop at our hands; it scales up to address the surge in knee and shoulder problems that blight many climbers, especially as bouldering's popularity peaks. Discover the intricacies of knee sprains and ligament damage, and join us in a fascinating exploration of shoulder injuries like SLAP tears and impingements. With insights from the FIMPACT trial, we unravel the enigma of painless structural shoulder damage and the contentious debate surrounding shoulder surgery. Our guests and I delve into these injuries with the precision of a climber finding the perfect route, aiming to fortify your understanding and help you stay clear of these pitfalls.The episode wraps up with a focus on the wrist and elbow—key pivot points for any avid climber. Learn about the vulnerable TFCC in your wrist and how to rehabilitate this and the often-misunderstood epicondylitis, which climbers are all too familiar with. We also spotlight a critical issue for young climbers: growth plate injuries. The mission of our podcast is not just to inform, but to safeguard your climbing future, providing you with prevention strategies that are as valuable as a solid grip on a crux move. Share the love for climbing and this episode, hit subscribe, and leave us a review to spread the wisdom to your fellow crag enthusiasts!Top 10 climbing injuries:Lutter, C., T. Tischer, T. Hotfield, L. Frank, A. Enz, M. Simon, and V. Schoffl. 2020. “Current Trends in Sport Climbing Injuries after the Inclusion into the Olympic Program. Analysis of 633 Injuries within the Years 2017/18.” Muscle Ligaments and Tendons Journal 10 (02): 201.FIMPACT Trial: Paavola M, Malmivaara A, Taimela S, Kanto K, Inkinen J, Kalske J et al. Subacromial decompression versus diagnostic arthroscopy for shoulder impingement: randomised, placebo surgery controlled clinical trial BMJ 2018; 362 :k2860 doi:10.1136/bmj.k2860Growth plate injury resources:Bärtschi, N., Scheibler, A., & Schweizer, A. (2019). Symptomatic epiphyseal sprains and stress fractures of the finger phalanges in adolescent sport climbers. Hand Surgery and Rehabilitation, 38(4), 251-256.Meyers, R. N., Schöffl, V. R., Mei-Dan, O., & Provance, A. J. (2020). Returning to Climb after Epiphyseal Finger Stress Fracture. Current Sports Medicine Reports, 19(11), 457-462. ChicagoIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Discover the delicate dance of pushing limits while preserving the body with Olaf Hedberg, the mentor behind the US junior national ski team's rising stars. As we chat with Olaf,  we unearth the strategies that keep young skiers gliding injury-free toward the high performance. Olaf's narrative, from competitor to coach, reveals the intricacies of training regimens that allow for peak performance without crossing into the treacherous terrain of overtraining. Through his eyes, we gain a practitioner's insight into the art of nurturing resilience in athletes, where rest and nutrition play pivotal roles alongside rigorous practice.Venture with us into the world of elite Nordic skiing, where communication and tech intertwine to forge champions. Olaf Hedberg unpacks the use of innovative wearable technology and baseline testing in shaping the training programs of his junior athletes. Tracking metrics like resting heart rate becomes a tool to maintain an athlete's health and prevent burnout. This episode peels back the layers on how individualized coaching strategies are calibrated to each skier's needs, ensuring that even within a team, each athlete receives the guidance necessary to propel forward, both in their career and on the snow.Wrapping up our insightful discussion, we celebrate the holistic approach to athlete development, as exemplified by World Cup leader Jesse Diggins. From the intricate balance of fitness, technique, and mental fortitude to the tailored dietary plans fueling their endurance, we explore what makes a cross-country skier truly exceptional. Tune in for a comprehensive journey into the world of Nordic skiing where education, technique, and continuous improvement are the cornerstones of not just winning, but also thriving in the sport.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Discover the truth behind strength training for runners as we bust the myths that could be slowing you down. We'll explore how hitting the weights can actually elevate your running game without the bulk. This episode is your ticket to understanding the intricate dance of muscle metabolism and how it can be optimized for endurance.Prepare to revolutionize your running routine with our comprehensive eight-week strength training program, detailed in a handy PDF from theartofpreventionorg, designed specifically for runners seeking to improve performance and economy. Frank Shorter's legendary 1972 Olympic Marathon is just one example of how these principles lead to real-world triumphs. Get ready to make significant strides in your runs with the science-backed insights and expert advice we're sharing today.Strength Training for Runners PDF: https://www.artofprevention.org/store/p/strength-training-for-runnersIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Unlock the secrets to athletic prowess with Coach Nick Aguila from AguilaPerformance.com, my old training companion from our Adam State days. This episode is a goldmine for athletes and coaches alike, offering a rare glimpse into Nick's philosophy of consistent training that far outstrips the typical focus on volume and intensity. We take a deep dive into the success story of Callum Elson's transformation from soccer player to elite miler, highlighting the meticulous approach that balances pushing limits with nurturing raw talent, all while dodging the hazards of injuries and overtraining.Coaching is an art as much as it is a science, and this conversation paints a vivid picture of individualized training plans that no two athletes share. We explore the critical role of recovery in an athlete's regimen, debunking the myth that more intensity always translates to better performance. For runners juggling life's demands, we stress the importance of stress-relief activities and how to weave them into a hectic schedule. The episode also spotlights how weight training, often overlooked for runners, is instrumental in promoting hormonal balance and bone health, offering practical advice to incorporate full-body workouts seamlessly into your routine.Wrapping up this treasure trove of knowledge, we lay out a roadmap for those keen to tap into Nick's expertise. AguilaPerformance.com stands as a beacon for athletes aspiring to reach new heights, offering free initial consultations for those ready to embark on their journey. Whether you're an Olympian in the making or a weekend warrior, there's wisdom to be found here that transcends the track and field, guiding listeners towards their personal bests in sport and life.https://www.aguilaperformance.com/If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Embark on a journey to elevate your understanding of the human body with TJ Williamson, a chiropractor whose mastery extends from the clinic to the gym.  Over the course of our chat, you'll uncover strategies for load management, training variable optimization, and the importance of a well-rounded approach to health that transcends physical exercise. As we navigate the recovery landscape, you'll learn to differentiate between pain types and heed what your body's trying to communicate. Beyond the physical, we delve into the psychological—exploring how fear and past injuries can shape our movement and performance. This episode offers a treasure trove of insights for those seeking to understand the complex dance between mental and physical well-being.We round out our discussion with the art and science of warm-ups and program design. Say goodbye to convoluted routines and hello to the simplicity and specificity that lead to peak performance. Whether you're a lifter seeking to conquer new personal bests or a runner chasing that elusive personal record, this episode promises tactics tailored to your athletic endeavors. Don’t miss the opportunity to enhance your fitness journey with knowledge that could redefine your relationship with pain, training, and overall health.Learn more about Dr. Williamson on his website: https://www.resilientphysicalmedicine.com/Get in contact with him via email: [email protected] out his book on Strength traininghttps://www.resilientphysicalmedicine.com/programs/p/sound-body-planIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

This week I invited Sam Weichel, a seasoned sports chiropractor and former competitive Nordic skier, to share his professional insights and personal experiences on the intersection of back pain and cross-country skiing. Our conversation unravels the complexities of spinal flexion in the sport, debunking the myth that it's inherently harmful while underscoring the pivotal role of training load management. Sam's transition from athlete to chiropractor brings a unique blend of empathy and expertise to our discussion, particularly as we examine the delicate balance between pushing limits and fostering health.Nordic skis may glide smoothly across the snow, but it's not without its bumps when it comes to athlete health and training. Sam and I dissect the nuances of load monitoring, nutrition, and the often-overlooked danger of over-training. We delve into the crucial role of intra-abdominal pressure, the protective embrace of lumbar spine muscles, and the warning signs that coaches and athletes should be attuned to. Sharing a personal anecdote about my brush with over-training syndrome, we underscore the importance of recovery and the subtly sophisticated art of training load calibration for both peak performance and longevity in the sport.Prevention is better than cure, especially on the cross-country track, where early intervention could be the difference between a personal best and a season-ending injury. Our discussion ventures into the world of treatment modalities, from acupuncture to dry needling, celebrating the strides made in sports chiropractic care. Through Sam's lens, we address common misconceptions around injury treatment and extol the broader health contributions of Nordic skiing. Whether you are a skier tackling the trails or an enthusiast of endurance sports, this episode promises to equip you with knowledge to sustain your passion for the sport across every season.

Prepare to be enlightened by the collective genius of our 2023 guest lineup in the Art of Prevention podcast's grand finale! This episode stitches together the most poignant nuggets of wisdom from a year's worth of interviews with top-tier researchers, coaches, athletes, and clinicians. It's your chance to absorb the distilled essence of our dialogues and arm yourself with valuable injury prevention strategies that can revolutionize your approach to health and fitness.As we bid farewell to an incredible year of learning and sharing, this highlight reel serves as a testament to the profound insights that have graced our airwaves. Relive the journey with us as we revisit the best moments from our inaugural season. Embrace the knowledge shared by our esteemed guests and let it guide you into a safer, stronger 2024. This isn't just a recap—it's a capsule of prevention wisdom you won't want to miss.

 I invited chiropractor Tyler Kemp DC to join me on a journey through the landscape of bone stress injuries (BSIs) from the eyes of someone who's felt the pain of a high school runner's regimen and recurrent injury. Together, we unravel the mysteries of BSIs, discussing the thin line between stress reactions and fractures and the critical balance between bone load and recovery. We don't just share expertise; we share stories that illustrate the human element behind the science.As an athlete, there's a constant battle between the desire to train harder and the wisdom to allow for recovery. Tyler and I dissect this struggle, breaking down the internal and external factors that lead to bone stress injuries and the patience required to adhere to the body's healing timeline. MRI shines as the gold standard for injury grading, and we lay out the roadmap for recovery, which often requires the discipline to respect the body's pace rather than the mind's urgency. The conversation takes a turn towards managing the rehabilitation process, highlighting low-impact exercises, the use of pain as a guide, and the importance of not rushing the return to peak performance.Runners, listen up as we lace up for the final sprint in our discussion: prevention and long-term bone health. From the first post-injury walk to the triumphant return to running, we chart the course for a safe comeback that includes strength training, nutritional strategies, and the power of a good night's sleep. Our dialogue extends beyond the track, with reflections on the broader implications of physical activity for healthcare costs and independent living as we age. By the end, you'll understand that the journey back from a bone stress injury isn't just a path to recovery, but a roadmap for resilience in sport and life.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Stress reaction, Stress Fracture, and full on Fracture; These injuries are the topics of todays solo episode. Bone is a metabolically active tissue with many functions. The obvious function is its structural function; providing our bodies with support and giving a framework for our contractile tissues, muscles, to act upon. But bone does far more than this. Our bones are major storage sites for calcium, magnesium, and a major production site for red blood cells. The storage aspect is a very relevant aspect in relation to injury from repetitive stressors like running. Running not only stresses our bones physically, but metabolically as well because of the many roles that calcium plays in the body. Bone Stress Injury: Bones are continuously evolving structures with multiple functions. Structural function: scaffolding of the human body upon with our contractile tissues such as muscles operateStorage function: storing minerals such as calcium, magnesium, phosphorus, and other vital minerals. We also store energy in the form of fat with yellow bone marrowRegulation: regulation of calcium occurs with bones as a storage site. When calcium levels in the blood drop, specialized bone cells called osteocytes reabsorb bone to release the stored calcium, thus maintaining blood levels of calciumReason being that calcium is responsible for many functions in the body besides its most widely known role as what helps us build strong bones. It is also is vital to proper functioning of nerves and muscle tissue. Production function: production of red blood cells within our red bone marrow. There is a continuous process of bone mineralization, and resorption that is occurringThese processes are based on available nutrients and energy availability, as well as stimuli applied to bonesIf we do not have the foundational components necessary for bone mineralization, bone will not be mineralized appropriately. Conversely, if bone has all of the necessary nutrients and ingredients necessary, but does not receive adequate stimuli, bone will not be mineralized appropriately. Why Bone stress injury happens: Repetitive microstrain due to loading cycles (i.e. running) leading to microdamage formationOsteoclasts come in a debride the damaged bone Followed by osteoblasts laying down new bone The gap between these is when bone stress injury happensLow energy availability reduces activity of osteoblastic cells, thus increasing the size of the gap between osteoclast resorption and osteoblast bone formationInternal vs external forcesPeak impact forces were previously associated with bone loadHowever internal forces generate much more force than external forcesLet us know via email at [email protected] if you would like the show notes or references for anything from the episode! If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

In this episode I sit down with Doctor Alyssa Wischmeyer, who is a doctor of physical therapy. Alyssa has over 10 years of experience as a physical therapist and many boards specialties including her orthopedic clinical specialty (OCS) and Sport Clinical Specialty (SCS). Not only does she have these credentials but also is a crossfit trainer with a crossfit level 1 certification.  Adding to her professional experiences of rehabilitating other peoples ACL injuries, she also has personal experiences with two ACL injuries of her own. In this interview Alyssa shares her personal and professional experiences not only the rehabilitation of ACL injuries, but also how to keep that injuries from happening again. We discuss important actionable factors related to ACL injuries that we can all improve to decrease the chances of ACL injuries. We spoke extensively about snow sports such as skiing and snowboarding, which we both do recreationally. Being in ski town USA we have both seen many ACLs torn due to snow sports, thus we spend a lot of time talking about recent research regarding injury to the ACL during skiing and snowboarding. As I get into my own ski season I feel that I am going to benefit tremendously from the information that Alyssa shared in this interview. There are many actionable items that I am going to begin incorporating into my dry land training that I believe will reduce my risk of an ACL injury, as well as make me a better skier. Alyssa also has a social media channel in which she is constantly putting out great content around improving performance as well as becoming more resilient. You can find her on all social media and web based platforms at:youtube: Ironclad physio instagram: @ironcladphysiowebsite: www.ironcladphysio.comgmail: [email protected] 

This Solo episode is about all things regarding the ACL or Anterior cruciate ligament. I discuss the prevalence of this injury, and the huge toll that this injury makes on individuals that sustain this injury, and our medical system.  The goal of this episode is to equip the listener with the basic understandings of the ACL, what it does, and also predictive factors associated with tearing of the ACL. Next week I will be releasing my conversation with Dr. Alyssa Wischmeyer DPT who has 10 years of experience in rehabilitating ACL injuries, as well as personal experience with rehabilitating her own ACL injury. Below is an outlive of the episode, as well as many of the peer reviewed publications that I drew information from to create this episode. References Khayambashi, Khalil, Navid Ghoddosi, Rachel K. Straub, and Christopher M. Powers. 2016. “Hip Muscle Strength Predicts Noncontact Anterior Cruciate Ligament Injury in Male and Female Athletes: A Prospective Study.” The American Journal of Sports Medicine 44 (2): 355–61.Larwa, Joseph, Conrad Stoy, Ross S. Chafetz, Michael Boniello, and Corinna Franklin. 2021. “Stiff Landings, Core Stability, and Dynamic Knee Valgus: A Systematic Review on Documented Anterior Cruciate Ligament Ruptures in Male and Female Athletes.” International Journal of Environmental Research and Public Health 18 (7): 3826.Paterno, Mark V., Bin Huang, Staci Thomas, Timothy E. Hewett, and Laura C. Schmitt. 2017. “Clinical Factors That Predict a Second ACL Injury After ACL Reconstruction and Return to Sport: Preliminary Development of a Clinical Decision Algorithm.” Orthopaedic Journal of Sports Medicine 5 (12): 2325967117745279.Petushek, Erich, Agnethe Nilstad, Roald Bahr, and Tron Krosshaug. 2021. “Drop Jump? Single-Leg Squat? Not If You Aim to Predict Anterior Cruciate Ligament Injury From Real-Time Clinical Assessment: A Prospective Cohort Study Involving 880 Elite Female Athletes.” The Journal of Orthopaedic and Sports Physical Therapy 51 (7): 372–78.Woo, S. L., J. M. Hollis, D. J. Adams, R. M. Lyon, and S. Takai. 1991. “Tensile Properties of the Human Femur-Anterior Cruciate Ligament-Tibia Complex. The Effects of Specimen Age and Orientation.” The American Journal of Sports Medicine 19 (3): 217–25.

In this episode I sit down with Lucie Hanes; Dual sport athlete and mental performance coach. Lucie Just got off of an amazing summer in both the athletic realm as well as in her mental health coaching business (insideoutathlete.com).  She not only placed 2nd in the notoriously difficult leadville 100 amongst females, but she also broke into the 5.14 rock climbing grade by climbing the 7pm show in Rifle Colorado. Each of these accomplishments alone are lifetime objectives for many individuals. In the episode we talk about how her struggles over the past few years have made her into the powerhouse athlete that she is today. We also talk shop on how mental training has been incredibly important in balancing her life to be successful in all arenas. I even managed to get a few of her tips and tricks she uses with herself and her athletes to ensure the mental aspect of training is working WITH and not AGAINST your physical factors. This episode is a great one if you are trying to progress in your athletic endeavors, while also keeping your life balanced. I highly recommend working with Lucie, or at the least checking out her website and awesome newsletter. Her website also has a bunch of links to her freelance writing for outdoor magazines, and other websites. You can find Lucie at: insideoutathlete.cominsta: @insideoutathlete 

In this episode I sit down with Dr. Alec Dragelin. He is a rehab chiropractor based in Nashville TN. I have know Alec since chiropractic school where he was a mentor to many other students as well as myself. Since school he has accomplished many things both professionally as well as in the fitness realm of his life.  He has been a runner all of his life, but during college a sickness abroad made him reflect on his health and broaden his health focus to include strength training and nutrition. He is now an avid Crossfitter and also ultra endurance runner. He gives us insights from both clinical and personal experiences as we talk about action plans for weak points in athletes, how he overcame a disc herniation to run an ultramarathon three months later, and even a little bit of clinical talk about rehabilitation. We go deep in this talk, but I believe it has something to offer every one whether you are a clinician, athlete, or a coach. You can find more info about Dr. Alec's practice by visiting www.thelabrehab.cominstagram: @dr.alec.dragelinIf you are in the Nashville area and are dealing with an issue I highly recommend reaching out to Dr. Alec. His clinic is located at 747 Douglas Ave Suite 111Nashville, TN 37207If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

In this episode Dr. Nic explores the topic of fear surrounding injuries. Is fear a good motivator for us to do the right things in order to avoid the negatives of injury and time on the bench? We discuss real life examples of how we can find weak points, and then educate individuals based on these weak points. Not to instill fear, but to empower individuals and to create a plan of action that will decrease the individuals chances of being injured. By the way much of the "weak point" paradigm was stolen from a recently recorded interview with our good friend Dr. Alec Draglin, a rehab chiropractor from Nashville TN. Be on the lookout for that interview to be published in the coming weeks. A few sources used to create this episode: Petushek, Erich J., Dai Sugimoto, Michael Stoolmiller, Grace Smith, and Gregory D. Myer. 2019. “Evidence-Based Best-Practice Guidelines for Preventing Anterior Cruciate Ligament Injuries in Young Female Athletes: A Systematic Review and Meta-Analysis.” The American Journal of Sports Medicine 47 (7): 1744–53.Roosevelt, Franklin D. (Franklin Delano), 1882-1945. Franklin D. Roosevelt's Inaugural Address of 1933. Washington, DC :National Archives and Records Administration, 1988.https://www.hubermanlab.com/episode/dr-andy-galpin-how-to-assess-improve-all-aspects-of-your-fitnessO’Sullivan, Peter, Joao Paulo Caneiro, Mary O’Keeffe, and Kieran O’Sullivan. 2016. “Unraveling the Complexity of Low Back Pain.” The Journal of Orthopaedic and Sports Physical Therapy 46 (11): 932–37.

Description: Welcome to a special Q&A episode of the Hour of Prevention podcast. In this episode, we dive into your most pressing questions about creatine, its uses, benefits, and potential impact on various aspects of performance and health. Join us as we explore topics like the effects of creatine on rock climbing performance, its interaction with protein intake, its influence on endurance athletes, long-term usage considerations, and even its potential impact on testosterone levels. Discover the science behind creatine supplementation and how it could enhance your fitness journey. Tune in for expert insights and answers to the questions you've been curious about. Don't miss out on this informative and engaging discussion!Timestamps:0:00 Introduction to the Q&A episode1:15 Exploring the effects of creatine on rock climbing performance3:30 Understanding the energy systems utilized in sport climbing6:45 Why creatine might lead to feeling more pumped and sore10:10 Addressing the correlation between creatine and protein intake13:20 Clarifying how creatine impacts muscle growth and composition17:05 Examining the relevance of creatine for endurance athletes20:30 Strategies for incorporating creatine in endurance training24:15 Potential benefits of creatine for bone health and stress injuries27:50 Long-term usage of creatine and its impact on health31:10 The question of cycling creatine on and off for optimal results34:25 Insights into the relationship between creatine and testosterone37:15 Wrapping up the Q&A session on creatine supplementationJoin us for an insightful discussion that delves into the science and practical applications of creatine supplementation. If you've ever wondered about the potential benefits, usage, and effects of creatine on different types of athletic performance, this episode has the answers you're seeking. Don't forget to like, subscribe, and share with fellow fitness enthusiasts!Creatine overviewHeaton, Lisa E., Jon K. Davis, Eric S. Rawson, Ryan P. Nuccio, Oliver C. Witard, Kimberly W. Stein, Keith Baar, James M. Carter, and Lindsay B. Baker. 2017. “Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview.” Sports Medicine 47 (11): 2201–18.Creatine and bone cells Gerber, I., I. ap Gwynn, M. Alini, and T. Wallimann. 2005. “Stimulatory Effects of Creatine on Metabolic Activity, Differentiation and Mineralization of Primary Osteoblast-like Cells in Monolayer and Micromass Cell Cultures.” European Cells & Materials 10 (July): 8–22.Creatine and endurance performance: Fernández-Landa, Julen, Asier Santibañez-Gutierrez, Nikola Todorovic, Valdemar Stajer, and Sergej M. Ostojic. 2023. “Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-Analysis.” Sports Medicine 53 (5): 1017–27.Creatine likely does not improve VO2 max Gras, Damien, Charlotte Lanhers, Reza Bagheri, Ukadike Chris Ugbolue, Emmanuel Coudeyre, Bruno Pereira, Marek Zak, Jean-Baptiste Bouillon-Minois, and Frédéric Dutheil. 2023. “Creatine Supplementation and VO2max: A Systematic Review and Meta-Analysis.” Critical Reviews in Food Science and Nutrition 63 (21): 4855–66.

Welcome to the season finale of the Art of Prevention podcast! In the closing episode of Season 1, your host Nicholas Hedges takes you on a captivating journey through the realm of creatine. Since the beginning of Art of Prevention, the supplement creatine has been the most asked topic from you all the viewers. In this episode, Dr. Nic delves deep into the world of creatine, a widely used supplement that seems to be the only topic the fitness industry is talking about at the moment. We explore the science behind this molecule, its role in energy production, and who stands to benefit most from its supplementation. Join us as we uncover the intricate science behind this powerhouse molecule.What is creatine and how does it work?The essential role of inorganic phosphate in energy systems.Understanding the various forms of creatine in the body.Creatine's significance for athletes and power enthusiasts.The debate on creatine for endurance runners and vegetarians.Effective strategies for creatine supplementation.Whether you're an athlete, fitness enthusiast, or simply curious about optimizing your energy systems, this episode is a must-listen. Gain valuable insights into how creatine can enhance your athletic performance and overall well-being. Don't miss out—hit that play button now!Stay tuned for more insightful episodes on how we can prevent your next injury. Subscribe to the Art of Prevention podcast and never miss a beat! We used a lot of different sources and materials in generating this podcast. One of the best materials is definitely Examine.com (no affiliation with examine.com) Overview of creatine and other supplements effects Heaton, Lisa E., Jon K. Davis, Eric S. Rawson, Ryan P. Nuccio, Oliver C. Witard, Kimberly W. Stein, Keith Baar, James M. Carter, and Lindsay B. Baker. 2017. “Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview.” Sports Medicine 47 (11): 2201–18.Creatine and the Brain Rae, Caroline, Alison L. Digney, Sally R. McEwan, and Timothy C. Bates. 2003. “Oral Creatine Monohydrate Supplementation Improves Brain Performance: A Double–Blind, Placebo–Controlled, Cross–over Trial.” Proceedings of the Royal Society of London. Series B: Biological Sciences 270 (1529): 2147–50.Rae, Caroline D., and Stefan Bröer. 2015. “Creatine as a Booster for Human Brain Function. How Might It Work?” Neurochemistry International 89 (October): 249–59.Yoon, Sujung, Jieun E. Kim, Jaeuk Hwang, Tae-Suk Kim, Hee Jin Kang, Eun Namgung, Soonhyun Ban, et al. 2016. “Effects of Creatine Monohydrate Augmentation on Brain Metabolic and Network Outcome Measures in Women With Major Depressive Disorder.” Biological Psychiatry 80 (6): 439–47.Ainsley Dean, Philip John, Gozdem Arikan, Bertram Opitz, and Annette Sterr. 2017. “Potential for Use of Creatine Supplementation Following Mild Traumatic Brain Injury.” Concussion (London, England) 2 (2): CNC34.Wilkinson, Iain D., Nigel Mitchel, Simon Breivik, Pamela Greenwood, Paul D. Griffiths, Edward M. Winter, and Edwin J. R. Van Beek. 2006. “Effects of Creatine Supplementation on Cerebral White Matter in Competitive Sportsmen.” Clinical Journal ofIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Join us as Dr. Nic travels to the prestigious Adam State Distance Running Camp as us as we delve into the world of running, performance, and injury prevention. Dr. Nic shares his journey from a young athlete to a chiropractic sports medicine specialist, offering invaluable insights drawn from personal experiences and extensive research.Under the guidance of Coach Green Senior and Junior, Dr. Nic touches on both the positive and challenging aspects of his running journey. Moving on, he explores his time at Adams State, revealing the crucial lessons he learned about injuries and how they propelled him towards a career in sports medicine.The heart of the video centers around a captivating case study featuring Mary Kane, a high school prodigy who faced a dramatic decline in performance after joining a renowned coach's training program, and sheds light on the myth that thinner equals faster and how it led to severe physical and emotional consequences.Dr. Nic delves into the importance of proper caloric consumption, protein intake, and quality sleep for athletes. By explaining simple calculations for protein needs and recommending the use of different tools for tracking nutrition, he emphasizes that no rest days exist for protein consumption.Shifting the focus to sleep, he reveals the astonishing connection between adequate sleep and injury prevention. Drawing from IOC and NCAA consensus statements, Dr. Nic underscores the significance of restful sleep for overall athletic performance and mental well-being.Throughout the video, you'll find expert advice, actionable tips, and real-world insights that can transform your approach to running, health, and athleticism. Whether you're an aspiring runner, seasoned athlete, or someone simply seeking knowledge on optimizing health and performance, this video is a must-watch. Don't miss out on learning how to excel on the track and in life through proper nutrition, sleep, and injury prevention strategies.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Welcome to this informative lecture on "Protein for Muscle Optimization," presented by Nicholas Hedges, a renowned chiropractor and certified chiropractic sports physician with vast experience working with athletes. In this captivating talk, Nic sheds light on the vital connection between nutrition, muscle optimization, and overall physical well-being, tailored especially for CrossFit athletes.Who is this lecture for? If you're an individual between 20 and 60 years old, working out regularly between two to seven days a week, this talk is perfect for you. Even those on the fringes of the age range can benefit from this invaluable information.About Nicholas Hedges: With a master's degree in sports science and rehabilitation, Nicholas has been teaching anatomy and physiology at Colorado Mountain College for the last three years. His passion for helping athletes prevent physical ailments and achieve peak performance drives his dedication to sharing this knowledge.Why a Protein Focus? Discover why protein is a crucial element for muscular gains and how different amounts can have varying effects on your body. Learn how muscle protein synthesis, especially after reaching skeletal maturity, depends significantly on the right protein intake.Muscle Optimization and Longevity: Explore the fascinating correlation between muscle function indicators like hand grip strength and life expectancy. Nicholas highlights the importance of muscle growth and its role in improving health span, ensuring functional fitness well into older ages.Leucine - The Key Amino Acid: Uncover the significance of leucine, an essential amino acid that plays a vital role in muscle protein synthesis. Find out how vegetarian diets might affect muscle mass and how to optimize protein intake for better results.Protein Recommendations and Sources: Learn about the recommended protein intake ranges and how to distribute protein throughout your day for maximum gains. Nicholas also discusses various protein sources and provides insights into the world of supplements.Fitness Optimization Awaits: Whether you're an avid CrossFit athlete or a fitness enthusiast looking to boost muscle optimization, this lecture offers valuable knowledge to support your fitness goals and improve your overall physical performance.Stay Updated: Like, subscribe, and hit the notification bell to stay updated with more empowering content. Let's optimize our muscle health together!Don't miss this chance to unlock the secrets of protein for muscle optimization and embark on a journey to better health and fitness with Nicholas Hedges! Click now to watch the full lecture and take your fitness journey to the next level.#ProteinForMuscleOptimization #FitnessLecture #MuscleOptimization #OptimizeYourFitness #NicholasHedges #CrossFitAthletes #NutritionForAthletes #MuscleHealth #fitnessjourney https://www.artofprevention.org/https://crossfitlowoxygen.com/

In this captivating podcast episode, we sit down with a special guest,  Lukus Klawitter, a published author, former competitive runner, and triathlete turned coach. Lukus shares his inspiring story, about facing the challenges of Achilles injury that threatened his running career at a young age. Lukus Klawitter's path to understanding the human body led him to pursue a Ph.D. in sports science, fueled by the belief that there had to be a way to overcome the odds. Now, as a professor and coach at Northern Michigan University,  Lukus has a wealth of experience and knowledge to share.Join us as we explore Lukus's coaching philosophy, emphasizing open communication and a balanced approach to training and recovery. Discover how nutrition, protein intake, and strength training play pivotal roles in maintaining muscle health and preventing injuries.Learn about the importance of programming individualized workouts for athletes, especially those juggling family, work, and athletic pursuits.  Lukus's expertise in handgrip symmetry and strength adds valuable insights into the clinician talk, which highlights the fascinating research he's been working on.This episode is a must-listen for athletes, coaches, and clinicians alike, offering a deeper understanding of the bio psychosocial aspects of training, the significance of rest, and how to build the foundation for a long and fulfilling athletic journey. Tune in to gain valuable insights and inspiration to achieve success in both sports and life. If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

We delve into the world of ankle sprains, shedding light on the staggering 23,000 occurrences happening daily in the United States alone. But that number might be just the tip of the iceberg, as many individuals may not seek medical attention for their sprains, opting to self-treat and resume normal activities without proper care. Today, we're here to change that!Join us on a journey through the anatomy of the ankle as we explore the most common type of ankle sprain: the inversion ankle sprain. With a simple self-check, you'll understand how this type of sprain occurs and what structures are affected, including the vital ligaments and tendons responsible for stability.We'll demystify the grades of ankle sprains, from Grade 1 with mild stretching to Grade 2 involving partial tearing of ligaments and tendons. And then there's the rare, yet devastating, Grade 3 sprain, where complete ligament blowout occurs, requiring specialized surgical intervention.But the story doesn't end there. Understanding the importance of preventing recurrent ankle sprains is crucial. Chronic ankle instability can be a lifelong burden for some, leading to repeated sprains, vulnerability to injuries, and even an increased risk of ankle arthritis due to cartilage damage over time.Discover how early intervention and rehabilitation can be game-changers, and why the outdated RICE (Rest, Ice, Compression, Elevation) protocol might not be the most effective approach. Learn how licensed medical professionals, such as physical therapists and sports chiropractors, play a pivotal role in diagnosing and guiding individuals back to activities safely and efficiently.We'll explore the effectiveness of functional ankle braces and taping as essential tools for preventing recurrent sprains, providing additional support to the ankle's lateral restraints. You'll be surprised by the science behind these strategies, helping athletes and individuals recover with confidence and get back to the activities they love.If you're a coach dealing with athletes facing chronic ankle instability, this video offers valuable insights into strategies that can make a real difference. But remember, the information presented here is not medical advice, so always consult a professional for personalized treatment.Whether you've experienced an ankle sprain or want to protect yourself and others from future injuries, this video is a must-watch. Join us on this empowering journey of knowledge and learn how to navigate ankle sprains, from struggles to solutions, with a focus on prevention, rehabilitation, and successful recovery. Hit that play button and let's tackle ankle sprains together!

Welcome to The Art of Prevention. In this special episode, we visit the Adaptive Action Sports Office at Copper Mountain, where we meet Zach Miller, a remarkable Paralympic athlete who has represented the United States in Beijing. Join us as Zach shares his inspiring journey, discussing how he got his start in snowboarding and the progression that led to his remarkable success.Zach's story is one of resilience and determination. From a young age, he faced the challenges of living with cerebral palsy, undergoing regular treatments and hospital visits. As he grew up, his competitive spirit emerged, catching the attention of his doctors who recommended he join the hospital sports program. With the support of his mother and inspired by his athletic older brother, Zach's passion for sports blossomed.At the age of eight, Zach embarked on his first skiing experience through the hospital sports program, and despite the exhaustion that followed, he couldn't wait to go back. Two years later, he discovered snowboarding and immediately fell in love with the sport. Training with the National Sport Center for the Disabled, Zach's talent flourished. When he learned about Boardercross, a new and exhilarating snowboarding discipline set to be included in the Paralympics, he knew he had found his calling.In this video, Zach takes us through the nuances of Boardercross and highlights its distinguishing factors from other snowboarding competitions like big air and slopestyle. He explains that Boardercross is all about speed and precision, with courses featuring gates, technical features, jumps, and challenging turns. It's an adrenaline-fueled race from start to finish, where every move counts.Beyond Boardercross, Zach also competes in banked slalom, a discipline that demands technique and precise timing. He emphasizes the importance of cross-training and shares how activities like downhill mountain biking and skateboarding during the summer months contribute to his overall strength, endurance, and mental sharpness. Through these training methods, he hones his field of vision, a crucial element in both snowboarding and motorcycle riding, which keeps him focused and proactive on the slopes.Just before the 2022 Winter Paralympics, Zach Miller suffered a severe back injury that threatened his participation in the highly anticipated Boardercross and Banked Slalom events. Faced with the possibility of missing out on his dream, Zach made a courageous decision. Determined to compete, he opted for an epidural to alleviate the pain and allow him to give his all on the slopes. With unwavering resilience and spirit, Zach defied the odds and took to the course, showcasing his extraordinary strength and dedication to his sport. This is a story of true perseverance and the indomitable spirit of a champion.Join us as we delve into Zach Miller's incredible journey as a Paralympic snowboarder. Hear about his triumphs, his perspective on overcoming obstacles, and his relentless pursuit of excellence in snowboarding. Don't miss this inspiring conversation with a true champion.Subscribe now and hit the notification bell to never miss an episode of The Art of Prevention. Let's dive into the world of Paralympic snowboarding with Zach Miller!http://www.artofprevention.orghttps://www.instagram.com/themountainmiller/https://adacs.org/https://www.teamusa.org/usparasnowboarding/athletes/Zachary-Miller

Join us for an insightful conversation as Dr. Nic interviews Dr. Taylor Premer, a sports chiropractor who is a passionate advocate for athlete health and wellness. From their shared experiences and personal struggles, they dive into the importance of prevention and empowering young athletes to make informed choices.Taylor's journey began in a small rural town in Nebraska, where he initially became interested in sports and athletics as a middle schooler and high school athlete. As he excelled in various impact sports, he faced debilitating knee and heel pains, later identified as Osgood-Schlatter's and Sever's disease. Through his own health challenges, Taylor discovered underlying genetic and nutritional issues, such as hemochromatosis and celiac disease, which influenced his pain cycles.In this heartfelt conversation, Taylor reflects on the lack of knowledge and guidance available during his high school years, where fast food and poor nutrition were the norm. As he pursued higher education and chiropractic school, Taylor gained valuable insights into the importance of addressing underlying factors and promoting a holistic approach to athlete health.Now located in Troy, Missouri, Taylor dedicates his time to support rural schools with limited resources. From volunteering as a sideline presence during games to assisting with basic healthcare needs, he is determined to provide the guidance and care he wishes he had received.As Taylor and Dr. Nick discuss their shared vision, they highlight key points for young athletes to optimize their performance and reduce injury risks. They delve into the significance of quality sleep, proper nutrition, hydration, and electrolyte balance. By addressing these elements, athletes can enhance their training stimulus, compete at their best, and minimize time spent on the sidelines.Join us on this inspiring journey as Taylor's purpose comes full circle, empowering young athletes and promoting a healthier approach to sports. Discover how you can make a difference in your athletic journey by incorporating these vital principles.Don't miss this impactful episode! Tune in to our YouTube channel and be sure to subscribe for more insightful content like this. Together, let's create a community of informed athletes striving for peak performance and injury prevention.http://www.artofprevention.orghttps://www.gestaltedu.com/ If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Today we delve into the world of sports medicine and injury prevention. In this solo episode, join Dr. Nic, a specialized chiropractor in sports medicine, as he takes us on a captivating journey through the various factors associated with sporting injuries.The reasons behind injuries are not always clear-cut, the landscape is much more nuanced, with multiple variables interrelating and contextual factors coming into play. Today, we'll scratch the surface and explore some of these crucial factors.Our discussion spans a range of topics, including sleep, nutrition, and training load. While we won't dive deep into each topic in this episode, Dr. Nic provides an overview of their significance in preventing musculoskeletal injuries and protecting the body's overall well-being.Prepare to expand your understanding as we uncover the complexity of these factors and their impact on our bodies. Stay tuned for future episodes, where we'll explore each topic in greater detail, equipping you with the knowledge to safeguard yourself against injuries.Don't miss this opportunity to gain valuable insights from an expert in the field. Subscribe to our channel and hit the notification bell to stay updated on upcoming episodes. Websitehttp://www.artofprevention.orgInstagram@artofpreventionWalsh, Neil P., Shona L. Halson, Charli Sargent, Gregory D. Roach, Mathieu Nédélec, Luke Gupta, Jonathan Leeder, et al. 2020. “Sleep and the Athlete: Narrative Review and 2021 Expert Consensus Recommendations.” British Journal of Sports Medicine 55 (7): 356–68.Kroshus, Emily, Jessica Wagner, David Wyrick, Amy Athey, Lydia Bell, Holly J. Benjamin, Michael A. Grandner, et al. 2019. “Wake up Call for Collegiate Athlete Sleep: Narrative Review and Consensus Recommendations from the NCAA Interassociation Task Force on Sleep and Wellness.” British Journal of Sports Medicine 53 (12): 731–36.Thomas, D. Travis, Kelly Anne Erdman, and Louise M. Burke. 2016. “American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance.” Medicine and Science in Sports and Exercise 48 (3): 543–68.Walsh, Neil P., Shona L. Halson, Charli Sargent, Gregory D. Roach, Mathieu Nédélec, Luke Gupta, Jonathan Leeder, et al. 2020. “Sleep and the Athlete: Narrative Review and 2021 Expert Consensus Recommendations.” British Journal of Sports Medicine 55 (7): 356–68.Kroshus, Emily, Jessica Wagner, David Wyrick, Amy Athey, Lydia Bell, Holly J. Benjamin, Michael A. Grandner, et al. 2019. “Wake up Call for Collegiate Athlete Sleep: Narrative Review and Consensus Recommendations from the NCAA Interassociation Task Force on Sleep and Wellness.” British Journal of Sports Medicine 53 (12): 731–36.Thomas, D. Travis, Kelly Anne Erdman, and Louise M. Burke. 2016. “American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance.” Medicine and Science in Sports and Exercise 48 (3): 543–68.If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

We sit down with Jimmy Sides and Zena to discuss injury prevention and the journey of coming back from injuries. Jimmy Sides, a Paralympic athlete and Marine veteran, shares his experiences and the challenges he faced after a devastating injury that resulted in the loss of his right hand and blindness in his left eye.Jimmy talks about his goal of competing in snowboard racing and making it to the Paralympic team. He shares how he moved from California to train and race, aiming to represent the US internationally. However, his journey took an unexpected turn when he suffered a torn ACL while skateboarding in 2016, causing him to miss the entire snowboard season.Despite the setback, Jimmy's determination and military background played a crucial role in his recovery. He emphasizes the importance of breaking down big goals into smaller, manageable steps. With the guidance of his orthopedic surgeon, Dr. Tom Hackett, Jimmy followed a well-structured plan for surgery and rehabilitation.Throughout his recovery process, Jimmy focused on achieving small milestones, such as transitioning from crutches to stationary bike exercises and gradually incorporating body movements. He highlights the significance of being process-oriented and understanding that healing is a step-by-step journey.The video explores how Jimmy's military training and previous sports experiences helped cultivate his self-efficacy and perseverance. His mindset of never quitting and always getting the job done translated into his recovery journey. While the road to recovery was challenging, Jimmy's determination, supported by Dr. Hackett's expertise, ultimately led him to return to full activity and pursue his athletic goals.This conversation serves as an inspiration for athletes facing similar situations, providing insights into the mindset and strategies that can contribute to a successful comeback from injuries. By sharing his story, Jimmy offers valuable advice and encourages viewers to focus on the process, set achievable goals, and embrace the challenges that come with rehabilitation. Check us out and our upcoming content at: https://www.artofprevention.org/us Parasnowboard: https://www.teamusa.org/usparasnowboardingJimmy Sides: https://www.teamusa.org/usparasnowboarding/athletes/James-SidesWake for Warriors: https://www.wakeforwarriors.org/Read more in the peer reviewed citations here: Du T, Shi Y, Huang H, Liang W, Miao D. Current study on the influence of psychological factors on returning to sports after ACLR. Heliyon. 2022 Dec 19;8(12):e12434. doi: 10.1016/j.heliyon.2022.e12434. PMID: 36590562; PMCID: PMC9798193.Martinez-Calderon, Javier, Carmen Zamora-Campos, Santiago Navarro-Ledesma, and Alejandro Luque-Suarez. 2018. “The Role of Self-Efficacy on the Prognosis of Chronic Musculoskeletal Pain: A Systematic Review.” The Journal of Pain: Official Journal of the American Pain Society 19 (1): 10–34.

In Part 2 of our two part series with Dr. Richard Ulm, Dr. Richard sheds light on different training methods used by athletes, exploring the concepts of max effort and repeated effort approaches. Discover the impact of motor neuron recruitment and the challenges associated with these training methods. Gain insights into the effectiveness of repeated effort training for athletes and its potential benefits over max effort training. Dive into the debate between Eastern European and Western ideologies in conditioning sets and rep schemes, and how they relate to strength and hypertrophy. Explore the importance of movement variability. Don't miss the valuable modifications and strategies suggested by Dr. Richard to enhance performance while minimizing the risk of injury. Join the conversation and unlock the secrets to maximizing strength and minimizing injury for athletes in this captivating interview with Dr. Richard.Find more about and his upcoming courses here: https://www.athlete-enhancement.com/Check us out and our upcoming content at: https://www.artofprevention.org/If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Join us as we talk with Dr. Richard Ulm as he shares his journey into the world of biomechanics, strength training, and conditioning. Through his personal experiences with injuries and extensive education in anatomy, Dr Ulm developed a deep passion for improving athletes' performance. Discover how his fascination with the human body led him to pursue a career in sports chiropractic and delve into the world DNS,and all things stabilization.During his schooling, which included countless hours in the anatomy lab, he focused on understanding how to enhance athletes' abilities. However, it wasn't until later in his career that he realized the critical role of neurology in driving the body's movements and functions. His initial biomechanics-based understanding gradually transformed into a neurological-based perspective, which greatly influenced his approach to training.Reflecting on his own injuries, Dr. Ulm reveals that most of them only surfaced after retiring from athletic pursuits. Despite enduring injuries, he managed to maintain an impressive record of zero training days missed throughout his 15-year training career. However, looking back, he acknowledges that there were preventive measures he could have taken to avoid those injuries, which he now knows from his extensive knowledge in the field.Through the video, Dr. Ulm emphasizes the need for a paradigm shift in the approach to injury prevention and performance enhancement. He discusses the limitations of traditional methods and advocates for a comprehensive understanding of stabilization and bracing techniques. By implementing proper stabilization strategies, he explains how athletes can significantly reduce the risk of injuries, particularly in the lower back, and simultaneously enhance their performance.Drawing from his own experiences and teachings, Dr. Ulm shares success stories of individuals who have effectively applied these stabilization techniques, experiencing remarkable improvements in their strength training endeavors. Additionally, he discusses the importance of optimal bracing techniques and how they can positively impact injury prevention and performance.Dr. Ulm reflects on his personal growth and how his understanding of mechanics, anatomy, and strength training allowed him to modify his own training routines. Despite facing challenges with his back, he has found alternative ways to continue his love for barbell and kettlebell movements while ensuring safety and efficacy of his training.www.artofprevention.com www.athlete-enhancement.comIf you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

Our mission is to decrease the prevalence of preventable injuries and athletes therein optimizing performance by decreasing the time that our athletes spend benched due to injury. We are going to distill information and practices from experts in the field of injury prevention. High level coaches and top performing athletes. We believe this information should be accessible to everyone so that we can reduce the rates of preventable injuries.