Dr. Sebastian’s Personal Hamstring Experience61 Minutes - Jan 3, 2018
In this podcast I’ll go over my personal experience with a hamstring tear to kick off hamstring month. I was devastated but have completely recovered. I’ll reveal all of my secrets:
- The story of how the hamstring tore
- The recovery period of the hamstring tear
- How I rehab a hamstring tear
- How to grade a hamstring tear
- How to return to play from a hamstring tear
If you haven't seen yet, I'm doing a Youtube video a day for 2018 just for all of you to get extra information from the podcast. This month is all on hamstrings.
Sebastian’s Youtube Channel for hamstring videos.
Attention Docs and Fitness Professionals: Access your client educational products, banners and posters here.
Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don’t get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.
0:00:00 Sebastian Gonzales: This session number 68 of the Performance Place Sports Care podcast. Abrah!
0:00:05 S2: Welcome to the Performance Place Sport Care podcast where you can learn about sports injury theory, rehab, diagnosis, and how to understand the doctor lingo you didn\'t understand at your appointment. And now your host Dr Sebastian Gonzales.
0:00:23 Sebastian Gonzales: Hey everybody. Happy New Year. I hope everyone is warm from their polar bear plunge, and more power to you if you did it, I don\'t do polar bear plunges, it\'s too cold for me. A guy from southern California and yeah. It\'s probably gonna be 90 degrees all January for all we know, especially this year until the October it was like, \"Gosh,\" All the way to end of October, it was 80-90 degrees on the weekends, it was amazing. So yeah, Happy New Year.
0:00:54 Sebastian Gonzales: The Abrah thing. Actually this came from... I wanna say about two, three years ago maybe. One of my best friends actually he\'s half Pakistani, half Canadian. And he\'s great at impersonations of his dad, and his dad\'s Pakistani. Then he would give impersonation also too of Canada, and he just throw a lot of A\'s in there. For a while we started, A, A, A, A, kinda back and forth and a boots and so on. By the way, I love Canadians, so in case any thinks I\'m, I\'m not bashing on Canadians, promise. So we just threw the A\'s in there and it just came out.
0:01:34 Sebastian Gonzales: Eventually I started living next to a couple of dudes, they called me OC Rich folk. One guy is from Mississippi, one guy is from Alabama, they had some great stories when they were growing up. Their impersonation of me was, \"Brah\" or \"Bro\" \'cause OC surfer culture over here although I don\'t really surf. Same ways they would say, \"Bro, Brah.\" Turned into Brah, and then one day it turned into Canadian plus Brah, so Abrah. Then eventually what we did is since we saw each other nearly every day, you just look out in your patio and you see the other person. \"Abrah.\" \"Abrah.\" You just talk into each other. That\'s our Hi, or our excitement. If you ever get me a couple of beers in we\'ll probably throw down some Abrahs. That\'s the story on that.
0:02:30 Sebastian Gonzales: Now, I don\'t believe in New Year\'s resolutions but one thing that I though would be a great start for the New Year is going to do a YouTube video everyday. If you have not found my YouTube channel yet, I\'m trying to correlate the podcast topics to the YouTube channel. And everyday you\'re getting these very short... Actually every Wednesday they are gonna be a little longer. And we switch from Friday to Wednesday for long ones, but everyday but Wednesday you\'re getting about two to five-minute videos. And the ones on Wednesday are 15 to 30 minutes \'cause they are a little bit more comprehensive. But I thought I would put that out, and so that\'s what\'s my goal for this year. If you\'ve not been on there already, you\'ve thought, well, what are the stuff that I like to use for rehab? What are the tests that I like? What are some of my thoughts in other topics, and drawing? And so on, \'cause I can\'t do everything over the auditory part of podcast, then go on there and check it out \'cause I put a lot of work into it. I was working ahead of time, most of my editorial calender is done about two months ahead of time. I\'m trying to keep up on things for you guys as well.
0:03:37 Sebastian Gonzales: If you haven\'t done it as well, go on to iTunes and please review this podcast for me, okay. We are going to start this year doing a monthly drawing as well. If you go on there, take a screenshot of your review, and by the way it didn\'t have to be five stars, it could be less. All I wanna know is what you think about the podcast, what you would improved, what have you liked, if it\'s had an impact on your life or on your patient, that\'s what I wanna hear. I wanna make sure that everyone is getting the right content they want. If you go on there take a screenshot of your review, send it to firstname.lastname@example.org and we\'re gonna put you in a monthly drawing. Just put your email, we\'ll contact you for an address if you do win. We\'re gonna do a drawing at the end of the month, it is for a Performance Place Sports Care T-shirt. It\'s the one I wear to work, it\'s the softest dang thing you\'ve ever worn in your life. And I just bought a bunch of them and I wear them everyday now as well as couple of other ones I had customed made. But they are so soft, there is no reason to wear 100% cotton anymore.
0:04:39 Sebastian Gonzales: The entry lasts... It goes the last day of the month, okay. And then we\'re gonna do drawing after that. And I\'m gonna re-do it a couple of times, I don\'t know how long I\'ll do it but in case you are listening to this podcast two years down the line, you probably missed the boat on that.
0:04:53 Sebastian Gonzales: So here we go into the actual podcast. On the note of this being a new month, I thought I would start out by saying, on your first month is all about hamstrings, hamstring stuff. Oh man, hamstrings, I can\'t tell you enough about hamstrings and my experience with them. The reasons why you\'re gonna wanna stick tuned... Stay tuned, I guess to this podcast over the next five weeks is because I\'m gonna go over quite a few things with hamstrings. We\'ll go a little bit into anatomy, which is probably not the most interesting. We\'re gonna have an interview with a running coach on as well. We\'re gonna have a sports doc on. We\'re gonna go over some stretches, some corrective exercise, some rehab, some return to place, some personal stories, a bunch of stuff.
0:05:37 Sebastian Gonzales: Now, first thing, I wanna make sure that everyone realizes is that you can change what I speak about, based upon if you email me or not, okay. Hamstrings are something as personally important to me, and I do have a lot of people who comment about hamstrings, so I thought this would be a really good topic to talk about with you guys. If you haven\'t been to the p2sportscare site already, that is my site, I spend a lot of time on it. I checked my emails. I go to the YouTube channel as well, which you can find if you go through the main part. Go to I\'m a Patient, and there\'s gonna be all the resources there for you. If you want to find any of the podcasts, it\'s gonna be right there. There\'s a whole player on the page, you can find the YouTube channel, you can find articles, you can find a bunch of stuff. Now today, I would really start with, I wanna tell you about my personal experience with hamstrings. And, I had my first hamstring injury from baseball.
0:06:32 Sebastian Gonzales: Actually it was around, gosh so I\'m 35 now. It was probably about six years ago I think, and I remember exactly how it happened. It\'s funny, going through school, you read all these textbook, common descriptions of how these injuries occur, and the hamstring is one where, you kinda feel like, apparently the person feels like a pop in the back. Feels like they got shot. Things of that nature. So what I was doing actually, was when I was playing baseball, this is adult league baseball. I was around 28 I think so. How long ago was that? Seven years ago I guess as of now? So anyways so I was playing center field, and a ball was hitting the gap. Then it was into the left center gap, really close to the wall. It was a little bit outta my reach. It was right by the warning track and I thought, \"I\'m gonna dive for this ball. I\'m gonna try to get this ball and it\'s gonna be a really cool, bad ass, Jim Edmonds, Willy Mays type of catch,\" okay. The left fielder wasn\'t really that close yet. So I\'m like had a lot of time and let\'s just give it a go.
0:07:41 Sebastian Gonzales: So I dove, I think I dove anyways, so I couldn\'t really tell honestly because I felt, right at that moment, I felt a pop. And actually what I thought, so I ended up on the ground, I missed the ball. Actually then I felt my hamstring just feel like it was just throbbing right. I tried to stand up. I couldn\'t really stand up and the first thing I did, was, I got the ball in at first. And the second thing I did was look around for a second ball, because I honest to God thought that someone threw a ball at me and that\'s what happened at my leg. So this was kinda like a textbook thing to me anyways. It was an all out sprint. I actually fell, I don\'t even think I dove. It was that close where I was at just about to, but I\'m pretty sure I just fell because of what happened. And the first thing that the left fielder said, he said, \"Are you alright?\" And I said, \"Well, I think I tore my hamstring.\" And I\'ll never forget what he said, and it was, \"Well, you\'re getting a little older.\" And I thought, I know he\'s trying to help but at the same time, that is the last thing I wanna hear right now. The last thing I wanna hear after I get an injury and the first injury I\'ve gotten in a long time, is that I\'m getting older and this is just the way it is, okay.
0:09:07 Sebastian Gonzales: And I actually had a friend who said this recently, we went to a baseball game and we were out tailgating and this guy from our high school actually showed up. And he was wearing flip flops and you could see his foot was sore, his ankle was a little messed up. And we started talking about his ankle, and he was like, \"Yeah you know I turned it a couple years ago and just not the same and da da da da.\" And so my friend said, just to console him a little bit, \'cause I talked to him later about it, and he\'s like, \"Yeah man, we\'re getting older.\" And I thought after that, I told him, \"Don\'t ever say that around me again man.\" I think it\'s a very weak minded way to think. And he was like, \"I know I\'m just trying to console him.\" I\'m like, \"Okay I\'m just giving you shit.\" But at the same time none of us, at least in my circle of friends, I think should ever think that. I think we can outbeat our genetics, you can outwork your genetics. There is no we\'re getting too old for this. Maybe you might not sprint all out anymore when you\'re 80, but there\'s still people. If you look at the master track meets, some of those dudes, I think the guy that actually has the record time for the 100 still does it faster than I ever would. Those people aren\'t just always freaks of nature. They work hard for it.
0:10:19 Sebastian Gonzales: So back to the hamstring thing. So I actually could not finish the game. And I got in my car, I had a stick-shift car at the time. And I had to drive about 20 minutes or so. I know that\'s probably California talk so I guess it was probably close to 10 miles, maybe. I don\'t know. But it was far enough to where I was in bumper to bumper traffic, and it was on a Sunday, which is ridiculous around here. I don\'t know why. Oh it\'s probably because it was sunny out, people were going to the beach. So anyways I had to stop and go a couple of times and I think the worst part of it was, letting my foot up off the gas, okay. And this is how I remember what side it was actually, it was the right leg. And it\'s because every time the traffic eased, it wasn\'t enough to hit the brake and it wasn\'t enough to pull the clutch. It wasn\'t enough to... Now I\'m forgetting how to drive stick-shift. Anyways so you push the clutch down, let off a little bit, and holy crap, that lit me up. So it was really hard. So I stayed at a really far following distance behind all these cars, because I didn\'t wanna let up any more, I just wanted to add a little bit of pressure on the gas, so I wouldn\'t have to do that again.
0:11:24 Sebastian Gonzales: And before I get too far into this story, I should just let you guys know that, I am gonna provide what my story was, and some of the things that I did. So it\'s more of a service to you guys, that have hamstring injuries know that all this stuff is common, and how I managed it and so on. \'Cause it\'s a very disabling type of condition. I know when playing fantasy football, which I did years ago. I don\'t really anymore. I remember there was Andre Johnson that we would always want to get in the Houston Texans, but he always had these hamstring injuries. And it was kinda like, \"You don\'t wanna get someone with a hamstring injury because it\'s always gonna maybe flare up,\" and you kinda expect him to miss two, three games a year, and that\'s just kinda what it is.
0:12:07 Sebastian Gonzales: And usually it\'ll happen with people who are faster, so it really takes their game away. So I\'m gonna go through all that stuff with you here, and just kinda give you some insight into ways to think about this injury, because it is a common one. Okay, I\'ve met people and there\'s been guys on my team, there is one guy on my team right now that he had a hamstring injury years, years ago, and he\'s much older now, but he doesn\'t really run that much anymore. He plays second base and he just chooses not to use it anymore because he doesn\'t want to flare it up, and we call this fear avoidance and I know that with this injury that I had, there was definitely a period of time where I was afraid it was going to happen again. And this was even when I started playing again and not until months and months later did I finally feel like holy crap, my legs feel like springs again. This feels amazing. And I was talking to one of my friends that I play with and he\'s an older guy, and as you can tell, I don\'t play with a bunch of younger guys, but he\'s probably pushing about 50 now, and he\'s been really conditioning himself over the last year and he said, \"I feel really good, my legs feel like springs.\"
0:13:17 Sebastian Gonzales: And he actually had a hamstring injury too. I remember working on him behind the dugout at one of the games about five years ago as well, so it happens to a lot of people, but it doesn\'t have to be the death of you. Now, this is actually one of those injuries that I wish I would have written a blog post on, I didn\'t yet, I probably should based upon remembering this whole thing for the podcast, but I did do one for an oblique strain that I had a couple years ago, and I look back on that and I say, \"Wow, I was... That hurt. That was better, I had no idea.\" But I do remember a couple of things that I wrote it out and I was diligent about it along the process of healing and that\'s been able to help a lot of people out. If you look at the video on that actually, there\'s a lot of people that can resonate the same thing. I think it\'s comforting knowing that other people have experienced the same thing as well. So with the hamstring one, I do remember that one of the most exciting things was going to get the mail every morning. And I live in an area where we\'re not on the bottom story so I had to run down the stairs to go over to the side of the mailbox. So it was maybe about 50 yards, okay, and I wouldn\'t run far, but I\'d walk down the stairs from my bedroom, I\'d kinda lightly jog down the stairs and over to the mailbox to get the mail.
0:14:41 Sebastian Gonzales: And really what I was looking for was for that one morning, where I didn\'t feel any pain or tugging at the one spot where it felt like I\'d got shot, okay. So it was really more of a exploratory for me, and honestly it took, I\'d say, two, two and a half moths to really feel like that was not painful. It was really surprising actually, \'cause I had never experienced anything like it. I did go back and play sooner than probably what I should\'ve, because I remember I put myself in right field and... Actually, I take that back. Eventually, I put myself in the right field and I first started with just hitting and I said, \"Look, I\'m gonna hit, but I\'m just gonna run down to first base. If it\'s not a legit double, then obviously I\'m... Or if it is a legit double, then I\'ll probably make a single. But if I have a leg out and run hard for a single, I\'ll just let it go.\" And the team was okay with that.
0:15:39 Sebastian Gonzales: But I remember there was times when I first batted that there was a ground ball into the hole at shortstop, and I had to run fast to try to get to first, and I didn\'t refrain at all. But I remember, and I hope you guys can hear this, that my leg cadence was like this...
0:16:01 Sebastian Gonzales: Okay, it wasn\'t like...
0:16:04 Sebastian Gonzales: So I was really not equal on either side and I was using my stronger leg or the leg that wasn\'t injured to drive me forward. And looking back that\'s really not a great thing to do because we develop all these muscular imbalances, but it was what I wanted to do at the time. And after that, actually it was the first game still that I had gotten back. And actually before I go into where I... The right field story, was that it was interesting that it didn\'t really hurt to actually run forward, but it hurt to slow down once I passed first base. So, what I resorted to actually was I would run to first base, and rather than running through the base, I would dive to first base head first. I thought this was a good remedy. It didn\'t hurt at all, but obviously I had that...
0:16:51 Sebastian Gonzales: Odd cadence with my steps as well. So, I thought, let\'s just try to play the outfield because they asked, \"Hey, someone wants a break, play a couple of innings out there.\" \"Okay, cool, let\'s do it.\" Right field, there\'s not much that happens, let\'s just try it out, right?
0:17:03 Sebastian Gonzales: So, lo and behold, people hit these little bloopers to the right field. So, I tried to dive. But I had to sprint to get there, so I think... Here\'s the reason why I\'m saying this part of the story is that... So, I put myself in way too early, and I think that I could have been a lot more responsible with testing things out during the week. And I think this happens with a lot of people is they get an injury, they avoid stuff during the week, they\'re like, \"I wanna save myself til the weekend when I wanna play,\" and they go and they get disappointed like, \"Why did it hurt again? Why did it feel different? How come I wasn\'t able to perform the way I wanted to?\" And the reason is because we\'re not conditioning ourself during the week. I don\'t think it\'s a very responsible way to treat an injury, and I did the same exact thing.
0:17:49 Sebastian Gonzales: So, on that note as well, I was like a thing of... \'Cause I\'ve had a fair amount of injuries myself, I think about the psychology of the person, of the patient, and I think I\'ve talked about this on some other podcast before, but it\'s interesting to see that, when you\'re the patient... And I\'ve had people like this when they\'ve had balls right into their face. Their nose is bloody, they were checking them for a concussion, then we say, \"Hey, man, let\'s just... Can you answer these questions?\" And they\'re like, \"Hey, I don\'t have a concussion, let me back in the game.\" And if they were to really sit there and think about it, you know what, \"Please evaluate me, because my life depends on it.\" For all we know, they could have a bleed as well.
0:18:36 Sebastian Gonzales: So, when I have an injury, just like everybody else, I think, well, maybe we\'ll make this exception. And I know with back injuries, hamstrings are kind of the same, where there\'s certain type of activities that will aggravate it. There\'s other ones which will be more therapeutic to it. There\'s ways to rehab it, there\'s certain amounts of time during the week or during the day that you could be rehabbing and doing productive things for its healing. But a lot of times, we don\'t follow those. And it doesn\'t make any logical sense, and I\'ve said this a lot of times throughout my life so far, and I\'m sure I\'ll say it a lot more, is that, it\'s hard to present logic to someone who\'s being illogical. And at that point, with this injury, I was being illogical.
0:19:27 Sebastian Gonzales: And now a word from our sponsor, Health IQ. Did you know that higher levels of physical activity like running is actually associated with reducing risk of seven, seven different types of cancer. And it\'s actually around 20% roughly. This is a big drop. Health IQ knows this and they know that you\'re an overall healthy person, so why not pay less for life insurance? Contact them and take their lifestyle quiz to see if you qualify for special rates on life insurance. Health IQ is an insurance company that helps health-conscious people, like runners, cyclists, weightlifters and vegetarians, get lower rates on their life insurance. To see if you qualify, get a free quote today at healthiq.com/performance, or mention the promo code and performance when you talk to a Health IQ agent. Now, back to the show.
0:20:15 Sebastian Gonzales: Now, some of you might wonder how really bad was this terror. Was it in grade one, grade two, grade three, blah, blah, blah? All I can tell you was that we didn\'t have it imaged. It didn\'t produce a bruise, which was interesting actually, because I actually went for a massage about, I wanna say, less than a week after. And looking back, I might not have done that based upon what I know now anyways. Not that there was anything wrong with massage, but I don\'t think it was gonna be right for me with my injury at the time. And so, the massage therapist actually found a bruise. It was way, way up almost into the groin, on the back side, and I would never have seen it myself, \'cause I\'m not that flexible, but that insinuates there was a fair amount of tissue damage in there. So, the old grading system of muscle tears, which, by the way, there\'s a new one, which I do have a whole podcast on that I did last year. That one is session 46, if you guys wanna listen to it.
0:21:19 Sebastian Gonzales: By the way, if you do wanna see any of my podcast, I will put them in the show notes, but you go to P2sportscare.com/podcast#, like the number sign, or I guess as you young kids now know as hashtag. So, it\'s gonna be P2sportscare.com/podcast/#46. So, that one is all classifications of muscle injuries. But at the time, this would be classified as a grade two, because we have a partial tear. It\'s not completely torn off, but also it\'s not a \"strain,\" which would be grade one. A lot of times I look at the significance of a bruise there as being... It\'s a good measurement for the grade of an injury, \'cause when you see someone with a complete rupture, you\'ll see bruising all the way down their leg, to their calf, to the bottom of their foot, because the blood goes down with gravity, and it kinda goes amongst all the other interstitial fluids in there. It\'s not just held at the area where the injury was at. But it\'s interesting, so if you have a hamstring injury and you look at the bottom of your foot, if it\'s a big enough one, you might have a blood... Not blood clot, but you\'ll have a redness down there. It\'ll look like just a bruise under the skin, but nothing really happened there.
0:22:40 Sebastian Gonzales: So, what did I do with my injury here? Honestly, what I did for probably the first two weeks is I sat on the couch and ate Cheetos, probably Doritos. I remember I was feeling really bad for myself anyways, \'cause I couldn\'t do anything. I was just in disbelief that it happened, maybe I am getting too old for this thing. I would like to play baseball until... I still play now, I\'m 35. I probably play... I keep thinking I\'ll play until my performance goes down, but realistically it wasn\'t that great last year. And instead, I went to the cages and got better. You can work harder and harder and harder, and I guess until that becomes something I don\'t wanna do, then I won\'t stop. But I didn\'t wanna an injury to stop me.
0:23:25 Sebastian Gonzales: So, for the first couple of weeks, I was just feeling sorry for myself. And then finally I realized that, you know what? I\'ve been through school, I work with sports injuries, I need to know how to deal with this. And I was very really on in practice, and actually that would probably date it right there, is \'cause I think I graduated school in about when I was 28. So, it was around the same time as about the first year I was out. I thought I knew a lot, but this injury really opened my eyes to other things. And even now when I ride on injuries on... And I put them on the site or do videos on \'em, I wished I had \'em for a day, just so I can tinker with it, just so I can see the things that aggravate it, so I can know the things that improve it, how to rehab it, and so on. Because, until then, it\'s all based upon theory, there\'s no personal experience.
0:24:16 Sebastian Gonzales: But this is one where I thought, \"I can make this useful for people,\" and it was. It was really useful. And from that, I actually created quite a few other pieces of content. One of them is called the five phases of muscle repair. These five phases are actually ones that I looked at quite a few studies just to give myself a timeline because, at the time, there wasn\'t really a lot out there to give me a good guidance on what I could be doing during each phase of the injury. What I found mostly was, I was looking at grade two tears because that\'s what I had, but obviously there\'s different grades of grade two as well, I like to say small to medium-sized tears. The timeline that I\'m gonna go through a little bit here is they\'re very dependent upon the tear. That\'s one condition there, but it\'s also based upon the person, the age. Heck, even if you smoke or you don\'t have enough protein intake, those are things that can affect your healing process as well.
0:25:25 Sebastian Gonzales: If you do want to find this article, by the way, you can go on to my site. Go on to injury articles, scroll down past all those little pictures with the dots on it, and there\'ll be an icon that says \"five phases of healing.\" Or you can go straight to it and just do P2sportscare.com/5-phases-muscle-strain, and that\'ll find it or you can find it in the search bar. Either way, it\'s a great read. It took me a very long time to write, and I did five videos on it. In case you\'re not a reader, you can watch the videos, too.
0:25:55 Sebastian Gonzales: The first phase was called the vulnerability period, which I called it. These are not coined terms, unless you wanna say that I coined them because I just put it together. I thought it would make better sense to people. Second phase was the mobilization period. The third phase was the early strength period. The fourth is the mid strength period. The fifth is the late strength period. I guess I wasn\'t too creative on those, but those are what I tell patients in here. When they get a hamstring strain, I tell them, \"These are the timeframes roughly that we can think about and how you should gauge the things that you\'re going to do on your hamstring.\"
0:26:37 Sebastian Gonzales: The first five days, again, is what we call the vulnerability period. So, it\'s very vulnerable. At the time, think about it, we have this tear, this split in the muscle. We have this gelatinous type of spiderweb connective tissue, which is in the area and it\'s really not too advisable to mobilize it a lot. Think about excessive stretching. And I know the muscle is gonna feel tight, it\'s gonna feel painful. It\'s gonna feel like... You\'re gonna wanna do some rubbing and stretching and massaging of it. But based upon what we\'re seeing here, I don\'t know if you want to, because you want that gap to fill. You want that gap to have some scar tissue to develop in it. I know everyone says scar tissue is a bad thing, but it\'s good. It\'s needed at some point. There\'s a whole difference between scar tissue and adhesion, but either way, if you have an area that\'s split, you need to get it to heal itself back up. On that note, too, I did know that part and I actually opted to not take any pain medication \'cause it was uncomfortable. But at the same time, I knew that it would decrease the amount of repair that I desperately needed.
0:27:54 Sebastian Gonzales: The second phase was the mobilization phase, and this is where things get a little bit more fun. The first phase, the vulnerability phase is just let\'s just ice, rest, heat, compress, elevate, which I don\'t believe in all of them anymore. I know that there\'s been arguments back and forth on icing and all these other types of stuff. But I do think the elevation and compression were of use, or protection, the \"P\" part of PRICE, \'cause protecting it and not letting it get over stretched, over strained again are things that we wanna do to allow that gelatinous material to start healing up. Then when we get into the mobilization period, we are now into about seven to 21 days. You\'re gonna notice, the last one I said, the first five days... This timeframe is not an exact science, but it\'s a rough timeframe. I\'m not making these things up. These are based upon things that I saw on research. I\'m going off of what I saw, I\'m not trying to fabricate any of this stuff beyond just naming the areas.
0:29:00 Sebastian Gonzales: In this first... In about a week to about three weeks, we\'re looking at now to mobilize the joints and the scar tissue that\'s forming. And I call it conditioning the scar. We don\'t want the scar to mat down and go crazy everywhere and stick to surrounding tissues, but we want it to do its job to create some type of cross-bridge formation. Things that I did in this phase, and I was really late on the first phase and I was probably... Actually, I was a little late here. Around 14 days is when I started doing stuff, and I started realizing when I was reading, I was like, \"Holy crap, I\'m missing these windows.\" And it\'s funny actually because a lot of people that I see that come in, they\'ve waited three months, six months. They\'ve missed almost all these windows. And as we go to the very end of this podcast, you\'re gonna see that, holy crap, after six months, it\'s hard, it\'s hard to get definitive changes. Not that it can\'t be done, but it\'s just... The body isn\'t doing the same stuff anymore.
0:30:04 Sebastian Gonzales: This inflammatory process or the healing process is a great time to remodel and condition the area to make sure that it\'s not gonna be a problem long term. And I could say honestly today that my right leg functions completely fine. I did have another hamstring strain, or I guess a grade one, or another type of hamstring injury, \'cause I didn\'t completely classify based upon the new classification yet. \'Cause it was years ago as well. That one was on the other leg. Now, I can honestly say today, both of them feel completely fine, and I feel like my legs are spring, so you can improve it for sure. During this mobilization period again, things that you can possibly do are active stretching or reciprocal inhibition stretching, light tissue work, so I mean light, not aggressive, or manual therapies or passive modalities.
0:30:58 Sebastian Gonzales: One of the first things I like to do is start with some active stretching. And what I mean by this is that it\'s not forced passive stretching. You\'re basically just going and putting the legs through ranges of motion. An example is leg swings. You stand up, you swing the leg back and forth, keep the torso tight and tensioned, and you\'re basically just bringing the hip, as well as the knee, through ranges of motion lightly. We\'re gently, gently moving the scar back and forth amongst the tissues around it. Light manual therapy, I do mean light. I wanna make sure that we\'re not breaking what is forming in there. And I\'ll say that again, because a lot of people say, \"Let\'s just do deep tissue work to it during this time period.\" And if this is a fresh injury, a fresh one, where there\'s actually gelatinous material in there, it\'ll separate them. Now, some people might say, \"Well, that works for me.\" And, true, it could. But also we have to consider the actual age of the injury.
0:32:01 Sebastian Gonzales: Now, if this is a chronic injury, are we really dealing with... And say there\'s not any blood that is pulled to the surface of the skin, then, yeah, maybe this is just that there is a soft tissue problem in there. Maybe it\'s just a minor strain. But either way, if it works for you there, and if it\'s a chronic injury, it\'s not the same type of inflammatory processes going on. So it\'s a little bit different. That\'s why everyone\'s injury is a little bit different. But I can tell in all honesty that this injury on me was much fresher than the injuries that are long-standing on people.
0:32:47 Sebastian Gonzales: Next, I didn\'t use these, but you could have used them, or I could have used them. It\'s some of the other passive modalities, TENS units, ultrasounds, e-stims, heat, things of that nature. I\'m not a big fan of those, not to say there\'s anything extremely wrong with them, because they do make you feel better. But at the same time, it\'s just not something I use in my clinic. I think about things that I can... How can I make it so my body can improve how this thing is feeling without having other things, that I have to pay thousands of dollars to buy? I think the most expensive in my office is. Should I let this information go or not? I guess it\'s the tables. Don\'t steal my tables. I believe that\'s mainly \'cause I keep myself safe when I\'m working with people. I can\'t help them if I can\'t help myself either. But a lot of the other things, I don\'t have fancy laser units. I don\'t have ultrasound machines. I did have... I have a TENS unit... Or, sorry, an electrical stimulation unit that I bought when I first got out of school. But even that was like $400. It wasn\'t that much. So, I believe that I would rather do the other stuff personally.
0:34:05 Sebastian Gonzales: Now, the next phase is I think where it gets really fun. But I think it\'s honestly mismanaged quite often. This one is called the early strength period. And this is where we start to actually load the tissues. And I\'ve had a lot of people ask, \"Well, what does load mean?\" Well, load could be walking, load could be bands, load could be squatting, load could be, on the extreme and, it could be squatting 300 pounds. And I\'m not saying squat 300 pounds from this early strength period, but that\'s what load is. The reason why we have to do that is because we have to restrengthen this area. And the reason why we want to do that here, or at least, this rough time frame of 21 days to 6 weeks, is because right around this time period is where we start to have that bridge, that gelatinous material solidify. So, it is now able to transfer load from one end of the muscle to the other. We can transfer load through the scar. And that\'s what you want, because that\'s what a healthy functioning muscle does. But if you do it too early, like in those other phases, then we\'re gonna tear the thing apart.
0:35:14 Sebastian Gonzales: Now, the body really starts to... It\'s adaptable. It is an adaptable machine. It is amazing by the things it can actually do, if we tell it to do it. Now, muscles abide by a type of principle called the SAID principle. You can look that up. Go on your Google, go on your Yahoo and put up SAID principle muscle tear. And I\'m sure you\'ll find something similar to what I\'m talking about. It means specific adaptive force to implied demand. And actually, funny. I\'ve actually heard someone change a word in there, but either way, it means the same thing to me. You make the muscles start to work, and they\'ll start to respond and accommodate and start to adapt. Okay. Now, if we put load upon it, if we make you walk, then we\'re going to put a light load upon and the muscle says \"Hey, let\'s remodel, let\'s... This is happening to us all the time. This guy\'s making us walk. Let\'s start to rebuild a little bit because over the past three weeks, we haven\'t really been doing that, right?\"
0:36:16 Sebastian Gonzales: It doesn\'t take long for the body to start decondition and the body is pretty smart. Like I said before, if you\'re not using an area, it starts moving the use of its proteins and resources in that area to somewhere else. I think I\'ve heard the rough estimate of, for every day of bed rest we have, and it\'s complete bed rest, it takes four days to recover that same amount of strength. And, I\'d have to find the reference on that, but I remember it was a seminar I thought, \"Holy crap, that\'s quick.\" I remember it was on rats that they... It was on their back legs, I remember.
0:36:54 Sebastian Gonzales: It\'s kind of sad the way they examined them actually, they let their front legs be, but they pulled them up by their tail so their back legs couldn\'t really go anywhere. We didn\'t have the load of gravity either so it was really true tests of that. You can\'t really bed rest a rat unless you knock \'em out or something like that.
0:37:16 Sebastian Gonzales: Now, you might wonder what can I actually do during this time period. What exercises are safe? All I can tell you is what I\'ve read and researched and things that I did or that I would do now with patients and, I start adding a little bit of... I add full range of motion, mainly. And we\'re getting three types of contractions in there, we\'re getting eccentric, isometric and concentric, so it\'s basically the majority of them that the body can do. And eccentric, people call it the negative and or the negatives, and there\'s been some good research, at least over the years, that has showed that eccentric loading is effective for reducing the risk of further hamstring strains or having them again, and they\'ve done them on a lot of Norwegian soccer teams it seems like. There was one in 2004 that I referenced in my articles as well as one in 2005 on jumper\'s knee.
0:38:13 Sebastian Gonzales: And it was interesting to see that these things worked so well, but if you start them too quickly, actually, there\'s a fair amount of muscle damage that happens because that eccentric or lengthening contraction is what first causes the injury, really. It\'s that ripping and tearing apart while the muscle\'s trying to contract as well. I tend to have people just go as deep as they can into squatting or hip-hinging, which would be more like a Romanian deadlift. If they start to shift weight to one side or another, I try to keep their weight upon that area and just do a risk-reward with them as well. If it hurts really bad, then maybe this is too soon. But if they\'re just shying off of it because they\'re scared but it doesn\'t hurt them, we need to get them back into a normal squat or hip-hinging pattern. The deeper you go into these squats, a squat or a hip-hinge, the more it\'ll start to pull on the hamstring as well as the adductors. There are... Although it seems like you\'re... Some people think, \"Well, we\'re only working the quads.\" We\'re not, we\'re working a lot of things.
0:39:17 Sebastian Gonzales: Also, too, which I didn\'t mention before, is a lot of times, hamstring injuries come from issues of the core and trunk. Early on, and this is the window that I missed and I didn\'t write it in this article here, is that I could\'ve been doing a ton of isometric core stuff. I could\'ve been doing standing, non-moving things, like suitcase marches would have been great. I could\'ve been doing wall wedges, front wedges, palloff press, front plank, side bridge, bird dogs, dead bugs, I could\'ve been doing a ton of stuff and I wasn\'t doing any of it. I was sitting there eating Cheetos. And so there\'s a lot of those things you can do and if you wonder where to find those things, I will have an article up really soon, hopefully by the time this podcast hits.
0:40:03 Sebastian Gonzales: This is the New Year\'s podcast. My New Year\'s resolution is to, for the end of this year, is to finish a core... Not necessarily the course yet, but I have a bunch of videos and I\'m gonna put on this article which is extremely comprehensive. The article is going to... It\'s actually pretty much all written right now. It\'s just being proofread. It is on the history of core training and what we used to think it was, which was the six pack. Then we thought it was just the hoop of the core which is the belly and back. Then we started to realize it was actually much more than that. We started thinking the pillar system, which is a term coined by core performance, and if you read Stuart McGill\'s stuff, he starts to tell you about the guidewire system as well as internal abdominal pressure and there\'s a lot of different parts such as breathing which I could\'ve been working on during this timeframe, which I do address in that whole article. If you don\'t understand what I\'m talking about, I go through all of it in there and I gave a bunch of video examples of the exercises that we use here at Performance Place.
0:41:05 Sebastian Gonzales: Now, the fourth period is now getting into the mid-strength period and this is around week six to eight and you can see that\'s a huge window, huge window. It\'s very dependent upon the type of injury they had and the grade of it. Now, we\'re starting to use a little bit more aggressive tissue work because now scar tissue is a little bit more advanced in there. It\'s not as vulnerable, but also, too, we\'re starting to load the entire lower limb, not just the one muscle, and I want you to realize that, is that when we rehab an area, we can choose to do a local, muscle-specific rehab program or exercise, or we can choose to rehab a movement. \'Cause the movements are the things which often create this and movements are the things that suffer after we have an injury.
0:42:05 Sebastian Gonzales: I can\'t tell you how many times I\'ve had people ask, and one of my good friends, the same way, he came with his shoulder condition and we did... What did I have him do? I had him do a suitcase carry and it made his shoulder feel better. He was able to raise his arm above his head, it was great. I had him do a kettlebell arm bar and that\'s the one he looked at or he asked about. So he was doing this arm bar and he\'s turning around on the ground... If you don\'t know what it is, it basically looks like a log rolling with a kettlebell above your head and he says, \"What muscle does this work?\" And I said \"A lot.\" When we went to the suitcase carry and then I told him to do a deadlift as well, he\'s like, \"What muscle does this work?\" I\'m like, \"Okay, from now on, you\'re not allowed to ask that. This doesn\'t work one muscle nor do we even care about working one muscle, we\'re working a movement.\"
0:42:52 Sebastian Gonzales: I\'m gonna say that again, I\'m gonna pause. We\'re conditioning movements. We need to make sure our body can do certain movements well. We can have the most jacked, strong hamstring in the world but we might not know how to sprint. We might not know how to squat. We might not know how to lunge or even push a car. I mean those are things that people gotta do. So these are movements that we\'re improving, into this mid-strength period. All the people go through a variety of movements and obviously, there is the concept of fear avoidance here, people get scared. They say, \"I don\'t wanna squat that deep. I don\'t wanna deadlift, it feels like there\'s a little pull.\" Well, let\'s work into it. Let\'s see what a safe load is for you. Do you have proper core stabilization?
0:43:40 Sebastian Gonzales: Do you have everything else working for you to decrease your risk? If you don\'t, then you\'re being reckless. I can\'t say that enough. We need to have all of our ducks in a row before we actually start to test these muscles. And that\'s kinda back onto that same thing where I was being a little reckless, where I just decided I\'m gonna sit and eat Cheetos and wait until Sunday and then I\'m gonna play. No, I should have been doing a ton of stuff to condition this thing and I have to think about this stuff every single time I have an injury and it usually takes me a couple days. Sometimes it takes me going to somebody else. I actually find, when we did that back injury month in December, my first post was how I defeated back pain and then funny, before it actually aired, I had a little bit of back pain and it was the first back pain that I\'ve actually had in a long time. More than maybe a day or so or just tenderness or something like that.
0:44:45 Sebastian Gonzales: So at that point, I was thinking, \"Holy shit, what is this thing? Is it am I flexion intolerant? Am I extension intolerant? Am I going through all the checklists that I typically do with patients? Am I writing down the things that hurt, the things that don\'t hurt, how to sleep? What movements can I do safely? Should I stop exercising, should I keep exercising, what should I do?\" And I wasn\'t doing any of that stuff and this is the stuff that sometimes needs to be bounced off somebody else, which I did, which is extremely helpful. And sometimes it\'s even that productive to have someone look at your case and say, \"Look, this is gonna be fine. A lot of people have had this, I\'ve had this. It gets better, do the work, like the work that you do, like the rehab that you do and educate yourself about your injury and write on a whiteboard if it takes it.\" I have some of this chalkboard that sticks right on the wall, or on the glass, or on a mirror at the office and I write stuff on there. I have one in the private room where I\'m doing podcasting right now, the podcasting room, that gives me my podcasting goals. So get some of that, write it up, write all the things that you should be doing every day. And get an accountability partner.
0:46:06 Sebastian Gonzales: I can\'t say that enough. I guess there\'s a lot of things I can\'t say enough. But we actually have now, when people come in to my facility, I actually tell them, one of the biggest barrier for someone getting better, hamstring injuries or any injury, is accountability. I can give them all the videos for free. I can tell them exactly which ones I want them to do and educate them about their injury but until they actually want to do it and actually do it, they\'re not gonna get better. And so, what I have them do now is there\'s a couple things they have to do. They have to tell someone what their injury is, tell them what types of rehab, exactly which exercises they\'re supposed to be doing, and they\'re supposed to agree to give the partner $5 every day they don\'t do it. And the reason I do this is because I want someone to have skin in the game. People didn\'t get this way in an accident. For most injuries are not traumatic.
0:47:08 Sebastian Gonzales: Most injuries are overuse-based. Or actually, I don\'t want to say overuse-based, it\'s mechanical-based. We had poor mechanics, it happened. It happened over time, just kinda like the housing crisis back in, was it 2008? Where the stock market dropped down. It went way down. It did happen overnight or a couple days but everything was in place for it to happen. The signs were there, they made a whole movie about it. It was The Big Short, wasn\'t it? So the same thing happens with injuries as well. Do the homework and that\'s the most important part.
0:47:44 Sebastian Gonzales: Now back into, I guess, I should talk about the mid-strength period again. I typically have people do their rehab if it\'s not too extensive, if it\'s not something that\'s like heavy squats or deadlifts or things of that nature, I typically have them do like, say, core work or suitcase carries or palloff press, so I have them do this type of stuff about four days a week. And it might sound like a lot, but realistically, I think I\'m under-estimating the things they need to do. I could tell them seven, they\'ll probably do it four. Squatting, though, they might do it twice a week. An exercise which you probably all have heard of now if you\'ve watched, if you looked at Runner\'s World and looked up other injury sites for hamstrings, is you\'ve seen the Nordic hamstring exercise. That one\'s supposed to be only two to three days a week, and three\'s a lot because that is a very hard exercise, extremely hard, extremely hard exercise. And even that is something that is hard for people to do \'cause they need a partner.
0:48:49 Sebastian Gonzales: During this mid-strength period, I found it extremely useful to have people work on deep tissueize the spot. The type of deep tissue work that I do, active release or ART, is what I chose to get. And I was actually during the time like I was doing an expo, we were doing an expo at a Ironman event at the time. So there was a lot of the providers around me, and I said, \"Hey, look man, I\'m gonna be here for three days. Can you treat me today and the last day? I would love for you to get right on that spot.\" And here\'s the funny thing with one of the guys, we\'re good friends, and we\'re sort of shooting the shit on it. I guess he was because I was hurting pretty bad. So he dug his thumb into there and he was working on it for about 10 minutes and he said, \"Darn,\" he said, \"Did I get the spot?\" And I said, \"No, you missed it the whole time.\"
0:49:39 Sebastian Gonzales: And finally, when we just kinda stuck our thumb a little bit around the hamstring and just pulled up around it \'cause a lot of hamstring injuries seem to happen on the inner part, which is not just on the outside, it\'s just more towards the center of the body or the center of the thigh. Then he finally let me up and even spending less than five minutes on that was extremely helpful. I was able to move better, my pain was decreased, I felt like I could do my rehab better. So there was a lot of benefit to that, but what my takeaway message was on that is that the quality of person that you see is extremely important.
0:50:17 Sebastian Gonzales: Now, what I do with hamstring injuries now is I fish around there a little bit, I don\'t start digging. And I tell the person, \"Look, this is a two way street here. You know exactly where you feel that little nub at. I can feel part of it, but at the same time, this is a big area and I\'m going through a lot of skin, a lot of fat, and in and around a muscle to try to find it.\" Now, obviously, the stuff on the very front side of the muscle you can\'t really get. And that is the bummer with the your body, is that some of it\'s guarded by other tissues. I can say we can go through the muscle, but realistically, it\'s better if you just sit around the top of it. That\'s why I love working on some of the Achilles is you can almost reach around the whole darn thing.
0:51:01 Sebastian Gonzales: But it\'s a two way street on and I tell them, \"Look, man, we have to find the exact spot. I\'m gonna fish around until we exactly find it.\" If can\'t find it, maybe this is something else. Maybe this is a radiculopathy or a pinched nerve, what\'s the slang term of it. \"Does your back hurt too?\" \"Well, a little bit, yeah.\" \"Do you have any numbness in the foot?\" \"Yeah, I do.\" Well, maybe this is a nerve related condition, maybe this is a back related condition, maybe it\'s not even a muscle related condition. A lot of times when you have the actual scar tissue, your provider can find it with you. And like I said, I\'m not saying you have to go to someone who does active release. I learned a lot by going to the seminars there.
0:51:46 Sebastian Gonzales: And I tend to think I\'m pretty good at finding stuff. And a lot of people I know who do the same thing are pretty good at it as well. Other people just use tool assisted types of deep tissue work. IASTM is one of them, Graston\'s one of them. But now that I think... I think Graston lost their trademark which brought to the attention a lot of other tools but still, I think how to use the tools are important. So you gotta find someone who\'s actually gone through courses to learn that as well. Now, the last one is phase five, which is the late strength period. And this is past 10 weeks roughly, and all the way to a year.
0:52:32 Sebastian Gonzales: And you\'re gonna notice when you talk to people with hamstring injuries, even if they\'re rehabbing it well, they still kinda feel it for months and months after, and sometimes a year, and the healing does take a lot of time. And this, the focus of this phase is really to re-educate your body in movements. It\'s not always to throw load upon it, so if you move poorly, then you need to improve the way you move first and then start to increase load and speed. An example is jumping and sprinting. If I still have this, but I don\'t have any pain, I need to reget this...
0:53:17 Sebastian Gonzales: And then start increasing speed. When you do improve and just realize that our body is a compensating, adapting machine, it just does it, it knows for the past... Apparently, if we\'re in late strength period or phase five, we\'re into eight weeks, or sorry, 10 weeks in or more. So we\'ve had that long to develop the bad habits. I think it\'s a good idea still to incorporate deep tissue work, I think, on a weekly basis. And I had people come in one time a week for it, a lot of times two times a week. It does help. Three times, borderline, you\'re bruising \'em, so I\'ve only had a couple people over the years come three times a week and I did try to discourage them because I feel like I was getting enough work in those first one or two days.
0:54:06 Sebastian Gonzales: But this is where your rehab really starts to look like a normal weight training session. And it\'s funny, when you walk into my office here, you\'d see that we have Olympic bars, we have kettle bells, we have weight lifting platforms, we have TRX, we have rowing machines, we have a lot of stuff. And when people come in the first time, and actually, I remember this one guy he came in on a Saturday and I was rehabbing somebody and he walked in and he thought it was a gym and he walked out and he walked in and he said, \"I don\'t think I\'m in the right place.\" I\'m like, \"What are you looking for?\" And he was a first time patient, he\'s like, \"I\'m looking for Performance Place.\" And I\'m like, \"Well, you\'re here.\" And he\'s like, \"No, I think I\'m at the wrong place.\" He left and he never came back. Who knows why.
0:54:51 Sebastian Gonzales: But either way, it starts looking like typical weight training but it\'s specific weight training. It\'s for a purpose. We\'re not looking for hypertrophy, we\'re not looking for muscle growth. We\'re looking for improving movements, we\'re then gonna increase speed, increase load, increase functional capacity. If you did not listen to the podcast number 62, it is gold. Gold by Dr Richard Holm. You should listen to that one. That\'s podcast pound or hashtag 62 and you\'ll see it there. That is the whole phase of healing there. And I think a lot of times, what people run into first is uncertainty of knowing if they have the right diagnosis. Okay. It\'s hard to know if you\'re going to the right direction if you don\'t know have the right diagnosis and I can tell you in all honesty, a lot of hamstring issues, a lot of \"IT band ones that we see\" are not actually that. A lot of times, it\'s referred pain from something else. Could be pinched nerve, could be a SI joint dysfunction, could be core stuff. There could be a lot of things that are not working that create referred pain. Think about a heart attack. No one ever chases the arm pain down the arm. They just realize your face is numb, your arm is numb, feels like there\'s an elephant on your chest on the left side. I think we better take this person to a hospital. No one chases it. But funny thing when it goes into leg, people tend to chase that thing down.
0:56:21 Sebastian Gonzales: Next, make sure you are taking enough rest. Okay. Don\'t take too much but take just enough. Okay. So you\'ve seen the healing times on this thing, you\'ve seen the timelines. Know what you\'re supposed to be doing during the relative timelines and if you don\'t know what to do or if you don\'t know, if you\'re not really sure \'cause you don\'t trust me and you don\'t know me, ask your health care provider. Go on to my article, check out all the other resources and research that I have on this. I put everything out there for you guys to really learn and it\'s not that I\'m trying to be cocky about any of this stuff, I just I put it out there and I try to make these things, the articles that I don\'t wanna change again, the ones that I really want to be the classics. Okay. I want people to keep coming back for years and years and years and realize that nothing changed yet and they keep learning more every time they come.
0:57:11 Sebastian Gonzales: And the last thing I see usually when people are not successful was they have not found the right health care provider for them. And just like every other profession, there\'s people who are great with geriatrics, there\'s people who are good with post concussion. There\'s other ones who are great with sports injuries, there\'s other ones who are really good at ankles, knees, hips, shoulders and so on. We can\'t all be the jack of all trades so really find someone who understands your injury and understand your goals especially, \'cause if this was a hamstring injury on someone who just wanted to eat chillies the rest of their life, then that\'s fine. We don\'t have to put you through all the different phases of recovery. We can just tell you not to use it. You\'ll probably be fine. Sure, we can put you in a wheelchair and you\'ll probably be fine as well. You might not be fine over the long term \'cause your legs and hips and core won\'t be working anymore but it will get you to your short term goals but so, your goals are important to us. Okay.
0:58:10 Sebastian Gonzales: If you don\'t know who to find, just reach out to me. I don\'t have a provider list of people yet. I do have a couple people I like who are around on different parts of the country, who I think would do a great job. A lot of the people who are in my podcast as well. If you look back and find their names and where they\'re at, if you like what they have to say, they probably know people around there too. So we all kinda know people who practice like ourselves and realistically, I would not refer any concussion patients to me. Okay. I\'m not good at them. I don\'t like having them. I\'m not really good at working with people who are extremely obese and it\'s not a job against them but it\'s just there\'s different goals in place. And I like working with people who are or already have their goals in mind. They have ambitions to be athletic, they have ambitions to play weekend softball or distance running or sprinting or masters or in this stuff because there is now a strong drive to get better. Installing that drive is a whole different thing and a lot of times, we need someone to kinda psychologically go down the ropes of those, to deal with those people and work with those people who need to set their life goals.
0:59:22 Sebastian Gonzales: All right. I\'m gonna stop myself right there \'cause that was a lot of content. If you\'re looking for the show notes on this, you can go to p2sportscare.com/podcast/pound whatever session number it is and I think this is 68 here. But remember, you can get any of these show notes in that same exact fashion. I have all of the URLs formatted the same so any videos, studies, articles, references that I made or if you\'re looking for links for people that I\'ve had on, those are all on there as well.
0:59:52 Sebastian Gonzales: So, if you haven\'t found already again, YouTube. YouTube is the thing this year. Okay, so I\'m gonna put a video on every single day this year. Okay? I started at the beginning of the year. And since this is hamstring month, you\'re gonna get a lot of hamstring stuff this month. Go ahead and go on there and subscribe. If you don\'t know how to find it, just go onto my site, p2sportscare.slum... Or, whoa whoa. Woah. I need to slow down here, huh? Slum? P2sportscare.com/... Or actually, no slash. Just go in through \"I\'m a Patient\" and then you\'ll see all these links. They will say, well, there\'s the YouTube channel. They\'ll shoot you all the way down the page there, and it\'ll put you right on the YouTube channel after you click through that button at the bottom. Alright? I\'m trying to make this easy for you guys.
1:00:37 Sebastian Gonzales: Lastly, I want you to remember to be good to each other. Alright? The golden rule, I believe in it... That\'s a Eagle Scout thing I think. Eagle Scout\'s honor, man. Just remember to leave everyone better than what when you found them. It\'s not what you take, it\'s what you leave and let\'s leave them all better. I\'ll talk to you guys soon, I\'ll talk to you next week. Don\'t forget to check out those YouTube videos and share them with your friends.
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