Training load and Recovery (Rebroadcast)

Sonia's Pain Story

On today's episode, we are turning it up to 11! Previous patient and now personal trainer Sonia Green tells her story of pain and recovery, challenges and strategies she encountered along her journey, what she learned, what she wants fellow persistent pain sufferers to know, and how she now uses what she learned with her own clients.  Resources discussed by Sonia in this episode: "Back in Control" by Dr. David Hanscom "Recovery Strategies" Pain Workbook by Dr. Greg Lehman: https://static1.squarespace.com/static/57260f1fd51cd4d1168668ab/t/590dca266b8f5b01a7f97ceb/1494075961206/recovery+strategies+pain+guidebook+2017.pdf Follow Sonia on Instagram: @mindsetthrumovement Follow Dr. Andrew Rothschild on Instagram: @arothschildpt Follow the Virginia Center for Spine & Sports Therapy on Instagram: @vcsst_pt

Footwear

Wearing super-cushy, elevated, and tight shoes on your feet is like wearing winter gloves or mittens on your hands, and then trying to type with them. Your foot health and function can directly relate to the health of your knees, hips, and back, especially if you're an active individual, but also for anyone who spends any time on their feet on a daily basis. Dr. Andrew Rothschild, PT and Dr. Andrew Mann, PT discuss footwear and what people need to know when choosing basic every day shoes. In a nutshell, shoes should look like your feet, wide in front and narrow in the heel, and be comfortable with the least amount of support necessary.  Dr. Andrew Rothschild instagram (@arothschildpt) Dr. Andrew Mann instagram (@runningmanndpt) Virginia Center for Spine & Sports Therapy instagram (@vcsst_pt) https://therunningclinic.com/minimalist-index/

Training load and Recovery (Rebroadcast)

This is a rebroadcast from April of 2020 when Dr. Andrew Mann, not yet a co-host, joined the podcast for a series of episodes on running. In this episode he discusses the often overlooked aspects of balancing load and recovery, especially for newer runners Dr. Andrew Mann, PT, DPT instagram: @runningmanndpt Dr. Andrew Rothschild, PT, DPT instagram: @arothschildpt Virginia Center for Spine & Sports Therapy: @vcsst_pt

Running prep tests

On this episode, Dr. Andrew Mann discusses the tests he likes to use for runners either returning to running after an injury or hiatus, or for people who want to start running. These can be performed yourself with only a chair required for equipment.  Dr. Andrew Rothschild pretends he wants to start running after 20+ years even though everyone knows he really doesn't.  Follow our instagram account for videos of all the tests described in the episode (vcsst_pt), and of course, Seinfeld trivia! Dr. Andrew Mann, PT instagram @runningmanndpt Dr. Andrew Rothschild, PT instagram @arothschildpt Tests: Walking 30 min at a brisk pace Seated in chair ankle DF test Seated in chair passive great toe ext SLS x 30 sec 20 rep single leg calf raise- keep consistent pace (30 bpm) single leg squat x 10 reps each leg (to chair) trying to keep consistent pace Double leg hops at wall x 60” (metronome at 150 bpm) Single leg hop test x 30” at wall Single leg bridge hold x 30” each side Side plank hold 60” hold each side

Activity Preparedness

Spring is in the air! And pollen is everywhere else. Dr. Andrew Rothschild, PT and Dr. Andrew Mann, PT discuss strategies for returning to certain activities like gardening, running, and the gym, especially if you've been hibernating all winter. If you don't want to end up in front of us in person after over-doing it this weekend, listen to this episode!  Dr. Andrew Rothschild @arothschild_pt (twitter and instagram) Dr. Andrew Mann (@runningmanndpt) Virginia Center for Spine & Sports Therapy @vcsst_pt