Strength Resurgence Podcast

When it comes to pain, injury, physical conditions, and various diseases through which the human body can be afflicted, the road to recovery often involves some form of a therapeutic regimen or exercise routine to help the body overcome the issue(s) at hand. The right rehabilitative regimen can do wonders for many conditions and injuries, but it's often a very slow, arduous, frustrating process (even when you're doing everything correctly).The problem therefore often becomes one of sticking to this rehabilitative regimen and seeing it through to the other end of your recovery; it's hard to stay with it when we feel like perhaps our regimen isn't paying off, not working, or simply taking much longer than it should.Over my years in clinical practice, I've seen common patterns arise for attrition rates of various therapeutic regimens, and feel there are common threads as two why this often is.So in this episode, we're looking at different strategies and tactics that can be utilized in order to help you ensure you're sticking with your therapeutic rehabilitation routine. Whether you're dealing with an injury or condition that feels overwhelming, or you're trying to work your way through a longstanding and chronic issue, my hope is that the contents in this episode can help you feel empowered and begin to point you in the right direction for actions and steps you can consider taking to help ensure you stick with your therapeutic regimen.EPISODE HIGHLIGHTS:0:00 - Intro7:53 - The problem to solve11:27 - The big takeaway13:30 - A few things to keep in mind with this discussion19:27 - If it were easy...26:54 - Knowing what you value37:33 - Knowing your recovery timelines44: 17 - Three feet from gold49:23 - Pencil it in52:12 - Avoiding a very common trap56:42 - Moneymaker exercises & movements1:08:05 - Going for the low-hanging fruit1:14:20 - Key takeaways from this discussion1:15:52 - A small request

As the old saying goes, life isn't all sunshine and rainbows. And this can feel especially true when you're injured or dealing with a physical condition that causes pain or prevents you from moving in ways you otherwise need to.The world can feel a bit (or a lot) darker and grittier when we have to find a way to face what we're up against, which typically involves battling back through various facets of physical rehabilitation. The the fact of the matter is that this can be incredibly hard to do (for various reasons). Sure, there's times when a bit of rest is all that's needed, but there are unfortunately many times and scenarios where some seriously inconvenient and ugly truths will be presented to us as we embark on our road to recovery.So, in this episode, I'm covering some of the more common, ugly truths about the process of grinding through your physical rehab, along with various action steps that you can take for each one.My hope is that by the end of this episode, you'll feel a bit more armed up for how you can grind through the hard truths that are often presented to us when we're trying to heal and recover from what ails us, allowing you to crush your rehab and get back to the life you want to be living.EPISODE HIGHLIGHTS:0:00 - Intro7:37 - The problem to solve & the quick takeaway13:10 - Things to keep in mind with this episode16:53 - Ain’t no pause buttons when you’re injured26:36 - The importance of accepting your reality34:03 - Dealing with emotions38:53 - The required investments with physical rehabilitation42:43 - Changing priorities when you’re injured50:02 - The need for deep patience (physical & mental)57:57 - The physical side of pain1:02:08 - Understanding (or lack thereof) from others1:03:53 - The key takeaways for this episode1:05:44 - A small & quick request

If you want the benefits of physical activity to carry across your entire life then you're going to need to keep active throughout your entire life.Whether you want to be physically active to achieve the physical health benefits it offers, the mental health benefits, social health benefits, or even the spiritual benefits, you'll only maintain them with consistent engagement in these physical pursuits.It's the old "use it or lose it" phrase; the body will regress without consistent physical stimulation, and along with it, we may also find that we also lose the mental health benefits or other wellness benefits it provides.So, in this episode, we're covering the mindset around playing the long game; the mindset of what it takes to keep the big-picture, long-term goals and objectives in mind throughout our physical pursuits. The results can lead to greater personal fulfillment, which reduces risk of burnout, along with reduced likelihood of pain and injury, allowing us to keep moving rather than be forced to sit on the proverbial sidelines.The result is a greater ability to keep moving throughout our lifespan, allowing us to experience an overall higher quality of life—physically, mentally, and even spiritually.EPISODE HIGHLIGHTS:0:00 - Intro5:45 - The problem to solve & quick takeaway11:54 - It’s never too late!16:29 - Running vs sprinting30:10 - Mistakes we make when we’re healthy40:15 - Learning about periodization47:29 - Individualization (and why you need it)58:48 - Mistakes we make when injured106:56 - Re-framing: obstacles vs opportunities 1:11:06 - Doing the stuff you don’t like1:14:29 - The necessity of enjoying the process1:15:58 - Key takeaways from this episode1:18:08 - A small request

No one likes being injured or hurt. No one likes to experience limited movement and functional capacity. But we all like healing and maximizing the rate and extent of our recovery. Which is exactly why it's worth knowing how to get more out of the injury recovery and rehabilitation process. Whether you've got a minor injury, or you're battling through multiple chronic and debilitating issues, implementing a few key action steps throughout your rehabilitation can yield some drastic results; from feeling more confident, to healing a quick rates, to improved mental health, there are numerous rewards that can be reaped with the right approach.So, sit back and relax, as this episode covers all sorts of powerful and practical steps you can take to make your physical therapy experience as optimal as possible.EPISODE HIGHLIGHTS:0:00 - Intro2:30 - Quick update: I broke & separated one of my ribs9:30 - The problem to solve & big takeaway14:53 - The right mindset (the foundation of it all)22:14 - Maximize your time25:01 - Bringing extra info31:55 - The process (being engaged in your recovery)36:33 - Learn the basics42:14 - Know your exercise objectives46:06 - Take advantage of technology53:18 - Utilize inter-session tracking57:30 - Record your questions58:34 - Utilize outcome measures1:00:59 - Set your goals1:02:37 - Stockpiling “ammunition”1:06:29 - Chaff in the blast (a powerful quote)1:08:23 - Key takeaways from this episode1:09:40 - A small request

You hear me say it all the time on this podcast: we all need to be a geek about something! And in case you don't know, I am a massive geek with all things pertaining to physical therapy. I'm not ashamed to admit it, either.The truth of the matter is that life is so much better when we have passion for our daily work endeavours. So, I thought it would be a fun idea to make a podcast episode about why physical therapists (such as myself) enjoy our jobs so much. Sure, it has it's challenges, just as any job or career does, but the goods far outweigh the bad, and having a positive impact in the lives of others is just the coolest thing ever.So, in this episode, I'm covering some specifies pertaining to what makes being a physical therapist the coolest job ever (yes, I am biased), along with what many other physical therapists enjoy about the profession as well.And by the end of the episode, I'll have hopefully provided you with some really cool insight that can perhaps help you to find a bit more meaning and fulfillment within your life, even if you're not a physical therapist or within the healthcare field. So, if you have any interest in the world of physical therapy, or you're thinking about becoming a physical therapist, or you're in physical therapy school, my hope is you'll get some valuable insight out of the contents presented within this episode!EPISODE HIGHLIGHTS:0:00 - Intro7:08 - The “problem” to solve & big takeaway14:35 - Just to be clear on a few things16:46 - Definition, basics, & specialties of a physical therapist21:55 - The big “why” behind this job31:33 - Speaking to prospective physical therapists & students37:42 - The joys of self-discovery40:44 - Job satisfaction rates of physical therapists42:00 - The realities of burnout as a physical therapist45:50 - Occupation vs identity as a working professional49:15 - Helping vs empowering others as a physical therapist50:50 - Income and being “rich” as a physical therapist54:00 - The Japanese concept of Ikigai (a reason for being)58:03 - What winds my clock as a therapist1:02:34 - Key takeaways of this episode1:04:16 - A small request

Any physical therapist worth their weight in salt wants you to get better; to overcome your physical limitations and difficulties; to eliminate your pain; to experience a higher quality of life, and so on.And one of the most essential ways this process occurs is through education of general concepts and principles that can be universally applied to essentially any physical injury or condition. Yes, you need to be aware of specifics pertaining to your situation, but you also must be aware of the general steps you can take to start optimizing your recovery, because these general concepts can yield profound differences in your recovery when stacked together.So in this episode, I'm covering some seriously important information that us physical therapists want you to know as a means to experience optimal outcomes with whatever injury or physical condition you may be up against!ARTICLES MENTIONED IN THIS EPISODE:Butler, P., Nguyen, T., Giummarra, M. J., O’Leary, S., & Sterling, M. (2022). Injury perceptions and their association with recovery outcomes in adults with traumatic orthopaedic injuries: a scoping review. Disability and rehabilitation, 44(24), 7707-7722.EPISODE HIGHLIGHTS:0:00 - Intro7:38 - The problem to solve & big takeaway15:00 - Who wants it more?17:27 - Taking an active role in your recovery25:24 - Leaning into the process31:41 - What you believe matters38:07 - Losing battles but winning wars42:29 - Running YOUR race45:33 - Looking at the entire body51:56 - Active vs passive modalities for recovery1:00:50 - Where to focus (hint: on what you CAN control)1:03:34 - Key takeaways for this episode1:06:28 - A small request

In this episode of the Strength Resurgence Podcast, we're looking at an all-too-often neglected aspect of physical rehabilitation: goal setting. Sure, we all want to get better when it comes to sustaining an injury or condition. But simply wanting to get better leaves us a bit aimless in knowing how to make this happen in the most optimal manner; there is, in fact, a number of steps we can take and actions we can perform to "tighten up" the process of moving towards our desired outcome.So, in this episode, we're looking at concepts involving intentionality, the importance of behaviour, iterative techniques for reducing ambivalence, monitoring and tracking your progress, and a whole lot more!By the end of the episode, my hope is that you'll have a few new ideas or strategies you can consider for not only setting the right goals based on your situation, but also a general framework for ensuring you're you're able to track and maintain your progress from start to finish! ARTICLES MENTIONED IN THIS EPISODE:Berengüí, R., Castejón Martínez, M. Á., & Martínez Alvarado, J. R. (2021). Goal setting in sport injury rehabilitation: a systematic review.Levack, W. M., Taylor, K., Siegert, R. J., Dean, S. G., McPherson, K. M., & Weatherall, M. (2006). Is goal planning in rehabilitation effective? A systematic review. Clinical rehabilitation, 20(9), 739-755.EPISODE HIGHLIGHTS:0:00 - Intro5:44 - The problem to solve & big takeaway10:36 - Starting with intentionality13:20 - Research about setting goals for injury recovery20:09 - Why you need to learn about what you’re up against24:44 - The five “why’s” technique30:30 - Outcomes vs behaviours for goal setting35:28 - Setting behaviour-based goals for injury rehabilitation42:03 - Setting SMART goals for optimal outcomes44:44 - Setting guideposts (short, medium, & long-term goals)47:51 - Tracking progress along the way55:08 - Accountability 58:43 - Key takeaways of this episode1:00:11 - A small request

Undergoing surgery is never a fun process, but one that's (unfortunately) often necessary. And while the miracle of modern medicine has seen profound advancements in surgical techniques and outcomes over the previous decades, surgery in itself creates a new injury for the body to recover from.And if you want the best outcomes possible, there will be work that needs to be done on your part—before AND after—surgery to help give your body the best chance possible of regaining maximal amounts of health and function.Which is why this episode covers all sorts of information pertaining to the ways you can prepare your body before surgery and what to know and expect for surgery itself, along with steps to take after surgery has been performed. Because, let's face it: if you are going to go through a surgical procedure, it's worth implementing and following through on a few basic steps and actions that help reduce risk of surgical complications, optimize healing recovery rates, and limit the risk of surgical failure.As always, everything discussed in this episode is for informational purposes only; if you are planning to undergo surgery or any other medical procedure, consult with your doctor or other qualified healthcare professional to receive medical insight pertaining to you.EPISODE HIGHLIGHTS:0:00 - Intro8:10 - The big problem to solve & the big takeaway11:02 - The context of this episode13:40 - Some surgical statistics16:27 - Essential education for undergoing surgery26:18 - Timelines for surgical recovery32:04 - Factors affecting surgical recovery rates36:34 - Pre-surgical steps to take for better outcomes44:18 - Nutritional intake for better healing50:29 - Pre-surgical strengthening55:50 - Preventing surgical complications59:59 - Post-operative strengthening exercises1:03:59 - Understanding phases of recovery1:07:57 - Post-operative specific strengthening exercises1:11:42 - The importance of ongoing maintenance 1:14:15 - Key takeaways from this episode1:16:29 - A small request to make the world stronger & healthier

Everyone loves a good comeback story! Telling stories is an activity woven into the fabric of humanity and is how humans have been connecting with one another for millennia. Stories inspire us, comfort us, empower us, and help us to bring out a side of us we might not otherwise know exist. Every story is one filled with a problem or a lesson, and is therefore a chance for teaching, discovery, and the opportunity to enhance some aspect of our own life or the lives of others.And so when it comes to physical pain, injuries, and other disabling conditions, there exists the potential for a story to be told; a story about why we felt it necessary to battle against what we were or are currently up against. And when we choose to craft our own comeback story, not only can we enhance our own life situation, but we can simultaneously enhance the lives of anyone around us who chooses to observe or listen to our story.So if you want to learn a bit more about why everyone loves a good comeback story and some ideas of how to start creating your own comeback story, give this episode a listen!EPISODE HIGHLIGHTS:0:00 - Intro6:31 - The problem to solve & main takeaway10:19 - The power of a good story17:36 - The story of Superman 22:04 - The story of Aron Ralston: Stuck between a rock and a hard place28:50 - Do NOT discount your story!32:18 - Why we're drawn to the underdog36:48 - How do we start writing & living out our comeback story?41:39 - Idea 1: Tell your story by living it43:37 - Idea 2: Be motivated by love and not by fear46:58 - Idea 3: Know where to direct your energy49:05 - Idea 4: Make inner peace your outer strength51:25 - Key takeaways of this episode53:57 - A small request

We all know that physical therapy is the place you go when you're injured or something has gone wrong with your body. But did you know that you can also go to physical therapy as a means to prevent injuries and issues from arising?Just like going to your family physician for a check up, or your local optometrist for an annual eye exam, you can also go to physical therapy to get a "check up" on how your body is physically moving and performing.As the old saying goes, an ounce of prevention is worth a pound of cure. And when it comes to maintaining overall physical health (particularly with your ability to move), one of the best ways to do so is to determine how you're moving and performing before any symptoms arise.Pretty much everyone has various forms of movement dysfunction that they aren't aware of; these dysfunctions don't have to be symptomatic. The problem is, they tend to slowly build up until one day there's the proverbial straw that breaks the camel's back.So, if you're interested in how going to get a physical therapy assessment—before an issue arises—can benefit you, then you're in the right spot. This episode breaks down the world around the life-enhancing benefits (and even sports performance benefits) we can obtain when we choose to make an investment into our physical movement abilities before issues even arise!EPISODE HIGHLIGHTS:0:00 - Intro9:27 - The problem to solve & the big takeaway12:28 - Movement Dysfunction is everywhere19:44 - Healthcare vs sick care12:38 - The traditional reactive mindset of physical therapy22:58 - The proactive mindset of physical therapy24:20 - The benefits of proactive physical therapy29:34 - Prevention & performance for athletes33:01 - Investments vs expenses with proactive approaches36:10 - Using a multi-collaborative approach on your journey40:33 - The road trip analogy42:18 - How does proactive assessment work?46:38 - Proactive assessment examples49:26 - Examples of movement screening53:26 - Gait analysis examples57:35 - Finding a professional to help you be proactive58:53 - Key takeaways 1:00:25 - Final thoughts & a small request

We are currently living in a society where sitting is becoming the new normal. Research is showing that there is a global shift towards greater amounts of our time being spent sitting down. While sitting certainly is necessary, it can begin to work against us and wreak havoc on our overall physical health and wellness. Recently, the phrase "sitting is the new smoking" has begun to make its way into popular culture, leaving many to wonder if the adverse health effects of chronic sitting are more likely to kill us than smoking. And while this research is important to uncover, for the average person, a direct comparison might be missing the point.So, in this episode, I discuss the adverse health effects of chronic sitting, particularly as it pertains to our hip and back health, along with provide insight and strategies for how we can mitigate and even reverse the effects of accumulating too much time in a seated position.Naturally, if you want to know more, hit that play button!EPISODE HIGHLIGHTS:0:00 - Intro7:06 - The problem to solve & the big takeaway12:34 - Why are we sitting so much?17:27 - Defining “sedentary” behaviour19:14 - The health impacts of chronic sitting22:55 - Orthopaedics and sitting29:28 - Lumbar disc pressures in different seated positions34:36 - Don’t forget the hips (the lumobopelvic hip complex)35:59 - The gluteus maximus and “sleepy” glute syndrome39:35 - Directly comparing health effects of sitting to smoking40:31 - Stuck between a rock and a hard place44:47 - Strategies for when you’re sitting 51:17 - Strategies for when you’re not sitting58:48 - What about standing desks?1:01:56 - Key takeaways from this episode1:04:13 - Thank you (and a small request)ARTICLES REFERENCED WITHIN THIS EPISODE:1. Conradi, S. M., & Cramer, H. (2025). Get Up, Stand Up—Are We Sitting Ourselves to an Early Death?. Journal of Integrative and Complementary Medicine, 31(12), 1007-1008.2. Vallance, J. K., Gardiner, P. A., Lynch, B. M., D’Silva, A., Boyle, T., Taylor, L. M., ... & Owen, N. (2018). Evaluating the evidence on sitting, smoking, and health: is sitting really the new smoking?. American journal of public health, 108(11), 1478-1482.3. Baddeley, B., Sornalingam, S., & Cooper, M. (2016). Sitting is the new smoking: where do we stand?. The British Journal of General Practice, 66(646), 258.

If you're struggling with anxiety as you try to return to your physical activities after an injury (be it social, sports, or even occupational activities), you're not alone. Research shows that upwards of half of all individuals who suffer an orthopaedic injury deal with some form of anxiety as they return to being physically active.So what do we do when our body is good to go again but our brain is still struggling? In this episode, I go over the problem of treating the body but neglecting the brain after physical injury, why it can be such a common issue, and general insight towards how to overcome the troubling thoughts that may hold us back from fully engaging or participating in the activities we wish to get back into.As always, it comes down to a multidisciplinary approach whereby we draw from the help of others while also working through action steps we can take on our own to help put ourselves in a mentally better position to overcome what holds us back.If you want to know more, then hit that play button!EPISODE HIGHLIGHTS:0:00 - Intro7:35 - The problem to solve & the big takeaway13:47 - Defining “anxiety”14:35 - Post-injury anxiety statistics20:55 - If post-injury anxiety goes unchecked27:50 - Pain memory circuits30:40 - Tracking progress with outcome measures34:23 - Common psychosocial interventions you can do39:06 - Systematic desensitization42:39 - A story from my past (my shoulder injury)48:25 - Learning to interpret pain50:23 - Practical progressions for getting back on track52:08 - What if your activity involves others?55:19 - If you’re struggling (personal insight)56:43 - Sharing your story with others58:20 - Critical takeaways from this episode59:26 - Thank you (and a small request)ARTICLES REFERENCED WITHIN THIS EPISODE:1. Breazeale, S., Conley, S., Gaiser, E., & Redeker, N. S. (2021). Anxiety symptoms after orthopedic injury: a systematic review. Journal of Trauma Nursing| JTN, 28(1), 46-55.2. Muscatelli, S., Spurr, H., O'Hara, N. N., O'Hara, L. M., Sprague, S. A., & Slobogean, G. P. (2017). Prevalence of depression and posttraumatic stress disorder after acute orthopaedic trauma: a systematic review and meta-analysis. Journal of orthopaedic trauma, 31(1), 47-55.3. Hsu, C. J., Meierbachtol, A., George, S. Z., & Chmielewski, T. L. (2017). Fear of reinjury in athletes: implications for rehabilitation. Sports health, 9(2), 162-167.

When it comes to pain and injury, one of the most frustrating things you can experience is its ability to keep you from staying physically active and engaged with the things you enjoy (trust me, I get it). Most of us know what this feeling is like or know someone who has gone through this experience. And it can be immensely frustrating when we're not sure if it's safe to continue to stay active or how long to expect the injury to hold us back from our physical pursuits.The good news is that much of the time, there are ways we can continue to participate in physical activities we enjoy as we go through the recovery process. Naturally, this is very situational and context-specific, but you might just be surprised how often we can find ways to modify our pursuits in a manner that allows us to stay engaged to a certain extent. I use these strategies with my patients when working with them as a physical therapist and therefore thought it would be a good idea to turn much of these tactics and mindset techniques into an episode here on the podcast.So in this episode, we’re looking at some simple but highly effective strategies and action steps you can take to find ways to not only stay physically active while injured, but to even help yourself heal up quicker throughout the process.EPISODE HIGHLIGHTS:0:00 - Intro8:14 - The problem to solve & big takeaway13:28 - The inevitabilities of pain and injuries18:32 - Staying active: Around vs through 38:02 - The traffic light analogy43:07 - Interpreting pain50:29 - Looking at obstacles vs opportunities 54:38 - A story of a good friend of mine1:00:02 - The key takeaways & action steps1:03:37 - A small request

They say that there are only three guarantees in this world: Life, death, and taxes. For whatever reason "pain and injury" didn't make that list of guarantees. Maybe "taxes" was depressing enough.Life is, in essence, accumulated damage. That is not to dismiss the beauty of what this life has to offer, but rather to acknowledge that pain and injury are unfortunate  realities of the human experience. But that doesn't mean we should simply resign ourselves to a life of misery and pain; there's always hope.Whether you're laying in a hospital bed, or you're nursing a sore elbow that doesn't seem to get better, our path towards overcoming injuries and painful conditions looks different for each of us. But there is a common action that is required from each of us, which can be summarized in five simple words.In this episode, I go over a remarkable story of a young lady who embodied these five words, and tie it into man choosing to go to the moon to help illustrate what human beings are capable of overcoming and ultimately achieving when their will refuses to yield to circumstances.My hope is that by the end of this episode, you will feel more empowered to take that first step towards embarking on your journey towards improving your circumstances with whatever you may be up against, be it physically, mentally, or even spiritually!EPISODE HIGHLIGHTS:0:00 - Intro8:52 - The problem to solve & big takeaway14:37 - Starting with my story18:02 - The remarkable story of Lillian Alling25:02 - We choose to go to the moon29:15 - What will it take? (The five words)30:21 - But what does this look like?38:24 - A survival story43:10 - Where are you at?45:46 - Leaving you with a quote

Whether you like it or not, there will come a day when you, for the last time, partake in your favourite physical activity. Maybe it's running, or lifting weights, playing your favourite sport, or even a leisurely activity you enjoy doing with your friends.The fact of the matter is our bodies break down, either from injury, age, disease, or various medical conditions that render us unable to perform these activities that we enjoy so much. If we're smart about looking after ourselves, and with some good fortune, we can stay engaged with them to some extent as we age through life, but even that comes with loss of the extent or intensity to which we might be able to pursue these activities.None of this is meant to instil fear into you; rather to help you appreciate what you have while you have it—to live in the moment, if you will.In this episode, I go over a couple of general concepts we can employ throughout our days of remaining physically active to help us truly appreciate what we have, leading to a higher quality of life and perhaps even a greater sense of meaning.So, whether you enjoy working out and engaging in activities like Crossfit, powerlifting, or Olympic lifting, or if you much prefer casual physical exercise and activities, my hope is that this episode will help to arm you with a greater appreciation for your physical abilities and help you to truly take in every moment with gratitude and a deeper sense of meaning for what you love to do!EPISODE CHAPTERS:0:00 - Introduction9:30 - The problem to solve & big takeaway15:05 - “Secret” weapons17:55 - The benefits of gratitude22:51 - The benefits of mindfulness26:42 - The good & bad times35:40 - What does it all look like? 39:52 - Personal examples51:34 - Putting it all into practice53:46 - A small request

What's the reason you cling to when it comes to believing that making a change to your physical wellbeing is worth it? Whether you have a physical condition that is holding you back in some capacity, or you simply want to make an improvement to your general health and fitness, taking care of yourself is essential for optimizing not only your physical longevity, but your mental, social, and even spiritual health and longevity as well.In that regard, we all have a comeback story to write, if we so choose. But it's often a scary and perhaps overwhelming process; the thought of failure, judgement by others, or simply lacking confidence can make the battle seem all the more challenging.So, in this episode, we're looking at a powerful commercial that went viral in 2020 about an elderly gentleman who began lifting a kettlebell for some truly beautiful reasons, and what we can learn from its content.By the end of the episode, you will have a better understanding of the importance for knowing your "why", the importance of being bold in our pursuits, and the life-giving benefits that come from us digging deep when manifesting our comeback story becomes challenging.You'll also learn a few powerful action steps you can take to ensure you feel empowered and confident with your journey towards improving your health and wellbeing.

Life is not without risk, and engaging in physical activity of any type (going to the gym, hiking in the mountains, playing sports, and so on) is certainly no exception.Chances are, if you're regularly engaged in physically challenging your body—regardless of what the activity is— it's likely just a matter of time before something goes wrong; a knee become sore, you tweak something in your back, or have a nasty injury that requires immediate medical attention.So, in knowing that we need to be mindful of risk yet still need to live active lifestyles to promote our health and wellbeing, how do we honour the tension that exists between these two at-odds-with-each-other factors and strike a healthy balance of risk vs. reward?Well, in this episode, I provide a framework to help make decisions and provide some practical examples of my own in which I weigh the pros and cons between engaging in a physical activity while acknowledging and accepting the potential injury risks that can arise from my participation.By the end of the episode, you'll have a handful of action steps you can take to help feel more confident and empowered with your decisions between engaging or refraining from certain physical activities that you may want to participate in.As always, if you enjoy this podcast episode and the contents within it, or believe it could be of benefit to others, please consider leaving a review or sharing it with someone whom you feel may enjoy or benefit from the content itself!EPISODE HIGHLIGHTS:0:00 - Introduction7:15 - The problem to solve & big takeaway10:14 - No guarantees12:57 - Types of injuries16:26 - Injury outlook: pessimistic vs realistic18:49 - The realities of usage24:07 - Balancing risk vs reward29:40 - Action steps to take30:39 - Taking step 131:54 - Taking step 235:01 - Taking step 337:10 - Taking step 441:41 - Taking step 545:11 - Taking step 647:43 - Taking step 750:11 - If you do get injured53:48 - Where does this leave us?56:50 - Final thoughts & a small request

Recovering from painful injuries and overcoming physical dysfunctions often takes  extensive amounts of effort and time. At best, it's a smooth process that goes quicker than you anticipated. At worst, the process drains your spirits while leaving you frustrated and wishing that recovery could take place at a quicker rate.It's not uncommon for those who are in pain or wanting to overcome their injuries to be filled with motivation; pain is a powerful motivator, after all. However, what do we do when a slow recovery process wears us down and strips away the motivation we initially had?In this episode, I discuss my anecdotal experiences with seeing patients struggle with motivation, and provide insights on why we might need something more than the initial "shove" that gets us going; why we need to be prepared to have discipline throughout this journey. Yes, motivation and discipline are both essential for optimal injury outcomes, but understanding the differences between each, and the unique factors each one has, will likely lead to optimal outcomes for those who find themselves walking the long, arduous path towards improved physical function and decreased levels of pain.So, whether you are just starting out on your path towards recovery, or find yourself in the midst of the long, drawn-out war on pain, the topics of motivation and discipline pertain to everyone and can benefit anyone who is looking to write their comeback story.Talking points in this episode include:The reality of pain, injuries, and setbacksMotivation vs. discipline (definitions & differences of each) Pain as the great motivator Bridging the gap between motivation & discipline Embracing the process of injury recoveryKeeping your world small as you battle onwards throughout recoveryAvoiding all-or-nothing thinking EPISODE HIGHLIGHTS:0:00 - Introduction8:20 - The problem to solve & big takeaway12:14 - Motivation vs Discipline14:33 - You need both18:20 - After injury: Motivation23:03 - After injury: Discipline26:40 - Bridging the gap31:07 - What can we do?33:10 - Embrace the process34:34 - Understanding dopamine36:54 - Thinking differently40:56 - Keeping your world small43:14 - Avoid all-or-nothing thinking45:49 - Final thoughts & insight

Every man and woman has a wound, be it one that is physical, emotional, or spiritual. When it comes to pain and injury, experiencing any of these types of wounds is part of the human experience. And while it's unpleasant to experience such circumstances, the only thing worse than to go through such pain and turmoil, is to do so without attempting to bring something good from it.The concept of the wounded healer involves an individual who has undergone painful circumstances of their own (emotionally, physically, or spiritually) and uses their lived experiences in a way that helps others who are going through the same (or similar) situations. In essence, they become uniquely qualified to provide comfort, insight, and knowledge to others through their very own lived experiences.This episode, while focusing on the physical aspect of pain and injury, draws from the larger experience of life, acknowledging that we all have a story and that using our story by sharing it with others, can give life, comfort, and hope to those who could benefit from hearing it.Talking points in this episode include:Defining the wounded healerBecoming uniquely qualified through your pain and experiencesThe importance of your storySympathy vs. empathyThe concept of the Japanese art of KintsugiHelper's High & how it enriches our own lived experience Action steps for putting concepts into action

Injuries, physical pain, and conditions that adversely affect the human body are an inevitable part of life; there's no getting around any of this. And while the body can often do a surprisingly remarkable job at healing itself, therapeutic injury rehabilitation exercises play a critical role in helping to promote and optimize healing for what has been injured or affected.Whether it's therapeutic exercise to help injured muscle tissue, improve tendon health, decrease nerve sensitivity, increase cardiovascular health, or the other near-infinite scenarios in which therapeutic exercise can be utilized, it's critical to realize that the right approach (including mindset) to exercise can yield significantly better results to your overall health and well-being.This is especially true for the times when we must take an active role in our recovery pursuits, often through performing exercises on our own such as when at home or in the gym; not everyone has access to a team of healthcare professionals at their disposal. And when this is the case, it's essential to have therapeutic exercises and movements that we can perform repeatedly on our own. Every case and situation is, of course, different, however, many principles remain the same as to how this is best carried out.Episode highlights:The “what” & “why” of rehab exercisesActive vs. passive strategies for injury recoveryThe medicine analogy for promoting tissue healingRehab exercises: Exciting vs. effectiveStarving the ego & remaining humble throughout your recoveryIntentionality: The Understanding the process: Injury types, timelines, etc.Progressing your exercises (to ensure continued success)Practical takeaways

Everyone understands the need to rehabilitate the body after we sustain a physical injury, but not everyone is quick to realize that we must often address the need to rehabilitate our mental health after an injury as well.Whether it's a traumatic injury, or chronic pain, research has found a surprising amount of mental health disorders that can arise when we are faced with sudden injury or relentless, ongoing pain. Consider the following statistics from Wiseman, Foster, & Curtis in their 2013 paper "Mental Health Following Traumatic Physical Injury: An Integrative Literature Review":30-93% of all people are believed to suffer some form of PTSD (Post-traumatic stress disorder) after traumatic injury23-45% of all individuals suffer ASD (Acute stress disorder) after traumatic injury16-40% of individuals are believed to suffer some form of an anxiety disorder after traumatic injury28-42% of survivors of traumatic physical injury are believed to suffer from some form of depression.One of the (many) problems that can arise from these issues is the disorder known as kinesiophobia, where an individual becomes fearful of movement & general physical activities. This can lead to a viscous cycle that winds up worsening our physical and mental symptoms and an overall drastically lower quality of life.So, the picture becomes pretty clear: we need to have some strategies in place to ensure we don't travel down this road and that we can get our lives back on track--strengthening both our body AND our mind in the process. And that's what's covered in this podcast episode!The main points in this episode include:The mental impact of physical injury & painThe pathoanatomical health modelThe biopsychosocial health model Common mental health issues after injuryFeeling stranded on “Injury Island”Fear avoidance model of chronic painThe power of communityMental tactics for better outcomesPlease remember: I am not a licensed mental health therapist and all topics in this podcast episode are my own thoughts and are not medical advice and are therefore for informational purposes only. And while I AM a licensed physical therapist, I am not YOUR physical therapist, so please be sure to get any pain or medical issues evaluated by a qualified and licensed healthcare professional.And as always, stay strong in all that you're doing! Everyone loves a good comeback story.

If you've ever seen people out on the streets, in the gym, or on the court sporting colourful strips of tape on their skin, you might have been been staring at kinesiology tape (also known as kinesio tape or K-tape). Kinesiology tape is cloth-based tape with elastic properties, and it can be utilized for various reasons ranging from decreasing pain to helping our brain interpret and correct dysfunctional movement patterns.Originally invented back in the 1970's, kinesiology tape is utilized for athletic and non-athletic individuals alike all around the world. And if you understand the basic science behind how it interacts with the connection between our skin and our brain, you can use it as an adjunct for turning down pain signals to the brain (i.e., decreasing nociception), helping to decrease congestion beneath the skin, and helping to "re-wire" our movement patterns.Best of all, it's a very safe intervention and one that can yield surprising levels of benefit to many individuals. So, if it sounds interesting to you, you'll likely enjoy the concepts and topics I cover in this podcast episode.

We all get injured—it's just a part of life. But that doesn't mean there aren't ways to reduce chances of injuries from occurring. Like anything else, if you look at something long enough, trends and patterns can emerge. And this is the exact case when it comes to identifying ways we often incur injury. And if you've ever wanted to know some of the more common predictors of physical injury (and what can be done about it), then you're in luck.So, buckle up, or just sit back and relax (whatever you feel like doing, in all honesty) as I cover four common predictors of injury within the body. Whether you're rather sedentary, a casual weekend warrior, or a high-level athlete, these predictors apply to anyone who inhabits a human body.From different types of tissue overload (acute or chronic) to previous injury, asymmetrical movement patterns, and sub-optimal motor control, there are numerous ways we can modify, reduce, and even eliminate various types of aches, pains, and injuries that can arise from every day life or athletic pursuits.And that's what I cover in this episode. So, if you're interested...hit that play button and give this episode a listen!

There's a lot of "buzz" these days about vibration therapy — a form of treatment for the body that has purported benefits of decreasing pain, improving movement quality, and even helping combat the effects of conditions such as osteoporosis. While vibration therapy has been around for many years now, there are still many questions that remain, including what it actually does, how it does what it claims, and if any of it actually even works.This episode runs through the basics of what vibration therapy is, how it works, different types of vibration therapy, what the science is finding for the positive effects it can have on the body and with various conditions, and how to get the most out of it if using it on yourself.As always, I appreciate you tuning in to listen; there's no shortage of podcasts out there to choose from! I hope you enjoy the episode!— Jim

We all only have 24 hours in a day. Unfortunately, the demands of life can not only drain us of our time, but our energy as well. It's no surprise that a lack of time and energy are two of the most common reasons individuals report not engaging in regular physical activity and exercise. This leaves the door open for pain and injuries to creep into our lives from our bodies becoming deconditioned, a process whereby the body is unable to meet the physical demands of daily life.So, how might we overcome this issue when we only have a given amount of time and energy to find ways to engage in physical activity? The concept of micro-stimulations or intermittent workouts can be one of many mental tools we use to make this happen. This process refers to breaking up physical exercise into bite-sized activities throughout the day, which can help us reframe how we view the process of staying physically active.In essence, the concept of these intermittent workouts can help us avoid "all-or-nothing" thinking when it comes to finding ways to regularly incorporate physical exercise and activities into our daily lifestyle. So, if you want to learn about avoiding sedentary behaviour, performing intermittent workouts, building behavioural momentum, implementing trigger exercises, and the nasty orthopaedic conditions we can often avoid by using these tactics, then sit back, relax, and listen to me divulge in the basic concepts and details that can help get you started on a more physically active lifestyle!

Taking the first steps toward wanting to reduce pain, become more physically active, and improve your physical quality of life can be a daunting task; what's the best place to start? How do you decipher good information from lousy information? And even more, how do we ensure that what we're doing is best for our own body? After all, we're all at uniquely different starting points.This episode looks to provide you with general principles that you can apply as a means to gain confidence that you're moving in the right direction towards looking after the physical well-being of your body. While it may come across as quite rudimentary, the principles covered in this episode can act as a proverbial North Star, ensuring you're setting out in the right direction as you look to pursue a heightened sense of wellness.As the principles in this episode are delivered and discussed, ask yourself how you see your own self & situation fitting into their overarching concepts and topics. If you can do this, you'll build powerful initial steps to ensure you're getting the most out of optimizing your physical well-being.