5 Mistakes When Using Exercise as Rehabilitation

Hey, it's Sebastian. Before we get into the show, Docs, I want to remind you that we do have the premium version of the podcast available. If you scroll down in your podcast player, there'll be a little link. This is premium podcast. It's super cheap and it goes over a lot of things that you guys care about more than maybe general conversation we might have in some of these podcasts because some of these are intended for lay public. So we go over case presentations and generally we talk about it kind of like, you know how we have like after workshops and stuff and after a long day at the office, you might go out with another doc and go to the bar or something or have dinner and you just talk shop and talk about cases. Obviously patient privacy is protected. It's that. And so there are 15 minute increments where I basically talk about things that we would do in the clinic talking to other docs.

There's not as much lay public talk, if you will. There's also some business stuff in there as well and things that I think you would benefit from on the business side as well as personal side as being a clinician. So please subscribe to the premium version. The podcast. The link is all the way down. Premium bruising. Click on it. Super cheap. Cancel when you want. Let's get to the show. You're listening to the Restoring Human Movement podcast where movement experts discuss the latest evidence-based practices to help you and your clients move with mastery. And now your host, Dr. Sebastian Gonzales.

Hey guys, it's Sebastian, your host for the Restoring Human Movement podcast. Thanks for joining the movement movement. If this is your first time on the show, welcome. You've missed a lot. We're into the 200 or so episodes, as I say, pretty much every episode now. And you should go back. We started to go to once every two weeks in this podcast just to give you a chance to go backwards, but also give myself a little bit of a break too. It's been almost three years now, I think. So what I thought we would cover today, by the way, is mistakes using exercises rehabilitation. This is going to be a multi-part series. It won't be sequential. Actually, it might be, but I'm going to do my best to cover a lot of the mistakes that we see people doing with their rehabilitation, why rehabilitation doesn't work for their musculoskeletal problem. This podcast, by the way, is about a probably about 30 minute to hour long format. It changes based upon if I ran out of information or not. Enough time for you to go on a walk and listen to it. So I love when you guys do that. This is going to be helpful for healthcare providers as well as lay public to get a good understanding of the things that at least have worked for us. Hopefully it works for you. As always, go see your medical doctor or chiropractor or physical therapist or ATC or some type of movement professional for a good evaluation for your problem. Now, the mistakes we're going to cover today is I'll just line at them about five things. In the other episode to come later, there are five more things that I've already lined out and there's going to be another one, which is five more things lined out. As you can see, we see a lot of mistakes with rehabilitation. I guess I should first start with what is rehabilitation. It is a process of rebuilding, let's just call it. Reduction of pain or pain management is actually, in my opinion, pretty simple with most scenarios. I know people listening to this podcast might say, well, no, it's hard to get out of pain. Well, it's hard to stay out of pain most of the time. Most people can find a position that doesn't hurt at all and they just don't move. That is a style of pain management.

It's not the best style, in my opinion, but reducing pain, it's really not too complicated in most situations. Keeping you out of pain is a little bit more complicated and that's why rehabilitation or using corrective exercises or scaled exercises is helpful is so we can rebuild build a support system so movements and activities don't necessarily bother you. Now, if you're in pain all the time, this could be a whole different scenario. Maybe it's inflammatory, maybe there's something else going on. Most people, though, can figure out that their pain does fluctuate, which is good. We can use pain as an asset in this scenario and see which things generally bother our body and which ones don't. A lot of times when you take these into consideration, there's commonalities.

This is not the threat I should probably take on this podcast, so I'll just digress into the five parts that we're going to cover today. The first part, the first mistake that people can make using rehabilitation as exercise or using exercise as rehabilitation is, number one, pushing through pain. Number two is focusing on reps and sets. Number three is doing things that are too easy. Number four is not having a single focus. And number five is not having one-on-one coaching. I'll explain all of these in their own right. I've been flow a little bit, but I'll come back to a central focus at the very end here. And hopefully if you subscribe to the podcast, you'll get access to the other ones that are coming on the same similar topic. I guess I should first start before I go through the five parts or the five mistakes that people make. I should first say that most people don't actually do rehabilitation at all. Most people simply get rid of pain and hopefully it doesn't come back. And I mean that in a very honest way. I'm not trying to bash anybody for it. And I've done it myself. I had some glute pain the other day and I chose to find a position that was comfortable, let the pain relax, wait a couple of days and do what I'm doing again. I generally play baseball and lift some weights. I lift weights to play baseball better and be able to operate my body physically how I want it to. And so it's not like I want to necessarily be a bodybuilder. I'm using exercise as a supplement to the activity I want to do. But a lot of people don't actually rehabilitate. They don't actually scale the exercises. They don't do them for a good amount of time to let the body adapt. We're trying to let the body adapt. In most scenarios, which with trauma excluded in this, people just wake up with problems or they, like in this case with my glute, I was playing baseball on Sunday and abnormally, my right glute was sore than my left and it didn't make any sense. I didn't do anything really different. So what created that, in my opinion, it's not necessarily a single event, a single swing. It's typically a buildup or an adaptation that's happening within my body that I'm adapting it one way because of my habits or my activities. And the rehabilitation is kind of keeping status quo.

It reverse adapts it the other way, but it doesn't happen overnight. It happens over the course of weeks to months to years to lifetimes. We all know that with, you know, bodybuilding, you don't get a big bicep or a big tricep and stop the flabby arms overnight. It doesn't happen. It's years. It's adaptation. The body needs to adapt slowly. So the first mistake that people make of pushing through pain is simply that they have heard this whole thing about no pain, no gain. And they've heard people say, well, you know, it's okay to be uncomfortable in exercises. And yeah, so that groin pain that I'm having when I'm doing this glute exercise, I feel it, but I'm not going to say anything. I'm just going to push through it. And what we do, at least in our office here is we try to make a really good communication point in the beginning and saying, look, you shouldn't feel this anywhere, but the glutes, the butt cheeks, large areas, not tiny areas, not pinpoint areas, and certainly not the problem that you came in for large areas, big glute butt cheek areas. And after we kind of get that point, we can use the feedback that we have from the people about if this exercise or this version of the exercise is appropriate for them. All exercise is scalable. And so we've had a lot of people who have had groin pain with doing one of the exercises we like to start with, which is a band and glute bridge.

It's a really simple one. And they have groin pain with it. So rather than push them through, we pause, we say, wait one sec here. And we go grab a weight and we put it on their belly, which helps out with pressure cueing of the belly. And so we just, we said, just continue, go ahead and go again. And so they go again. And in this, in a lot of cases, it does help. So what we're trying to do is we're trying to use the exercise to, again, to create an adaptation, not to create some type of movement compensation or reinforce the reason why you're having your groin pain. We're trying to reverse adapt it. And so pushing through pain is not acceptable in this scenario because then we're ingraining a motor pattern or a movement pattern, or maybe endurance or strength in the, in this case, wrong way, because we're actually adding to your problem. So we actually want to be very aware of what our body's experiencing during these exercises, not to the point to where we're internalizing the cues that are given, the suggestions and the coaching that is given, which I'll cover later in number five. We want to make sure that we're giving good feedback of what your experience is. Nobody can tell what's going on in your body, but you. And so you have to tell us what is going on and we can figure out how to tinker with the exercise for you. So pushing through pain, not acceptable, but it will be uncomfortable to do the exercise, which is very common, which we're going to get to in number three, a little bit more detailed, but having a challenge in your rehabilitation or corrective exercise is desired. And we all kind of know that from like your, your HIITS training, your bodybuilding, your, if you're trying to get faster, it's uncomfortable. It really is uncomfortable. And at some point you're kind of thinking, gosh, I'm going to be sore tomorrow. That's okay. It's okay. As long as it doesn't reduplicate your problem in the best way we can figure out if it could duplicate your problem later is figuring out if it duplicates your problem while you're doing the exercise. And we can always scale these exercises, like I said before. So you need to make sure that you're, um, using the tool that you have, which is pain and communicating that with your, with your coach or your healthcare provider.

Number two is focusing on reps and sets. Now this is something that, uh, we might get a little lash back with because people do tend to like reps and sets. Uh, a lot of, uh, coaches and trainers and healthcare providers do suggest reps and sets, which is not necessarily inherently bad, but we've had a lot of people come in, uh, over the years who have done, they're doing the right exercises. They're just not doing enough. They're not for providing us enough stimulus. They're not providing enough challenge to create the adaptation, meaning they're doing stuff and something that's subpar for them. It's like mathematics. It's like, okay, once you're through algebra, you don't, you don't do algebra again. You move on, you move to algebra two or trig or something like that.

Like it's challenging. It strains the brain. I remember doing homework thinking, gosh, I can't figure this one out, you know, and it's the same thing. So your body's trying to figure things out. It's trying to adapt. It's trying to, we're trying to give you new movement options. So you don't default back to the old movement options. Um, that's a whole nother conversation for a different day. Um, but, uh, your body will get stronger. The endurance will get better, but it will only do that if it's challenging. Now, if I said, okay, so Susie, I want you to do, uh, we're going to do bicep curls. We're going to do 10 pounds. We're going to do five sets of 10 reps and that's it. Okay. I want you to do a three days a week of that and come back in a month.

Great. So continue doing those exercises and come back in another month. So you've had two months to adapt to this five pound weight, which probably, uh, if you're a novice or a beginner lifter, uh, you probably would have adapted within, like you would have massive jumps in your quote unquote strength. Um, because a lot of times in the beginning it's, it's neurological, uh, uh, change that are happening. And so we're just getting more things firing. You're not building more muscle yet. You're just getting stronger because you're utilizing all the fibers, uh, and, and the nerve endings that you have going to the muscle. And so at this point, maybe we should have changed things in week two, right? We should have gave you maybe a 15 pound weight or maybe gave you a 20 pound weight or scale down the reps. Now I am the beginning. I mentioned, don't focus on reps and sets. I'm just giving this as an example of how it can get kind of muddy because now it becomes challenging to think about. And so what we want people to strive for is through using exercises at home, which we do advocate that people are able to do things at home because the habit, the adaptation isn't going to happen. It doesn't just happen if you're in the office with us, it happens if you're doing the exercises well. So we don't care where you do them as long as you do them well, don't have pain during it and are getting to a point of a challenge. And so giving people the, um, self-regulation of something called, uh, like a perceived effort or even our RPE is a little bit easier because they can keep challenging themselves throughout the month while still having a good baseline. Now with runners, they have something called heart rate training, which is kind of a similar type of principle. You can talk about, you know, times and splits and so on, or you can just go based upon heart rate. As your body adapts and gets stronger or the endurance gets better or your lung capacity gets better, whatever's happening, your ability to keep a lower heart rate for this time and distance, um, or pace that you set before is, uh, it's actually lower or you can go faster and have the same heart rate you were training. So if you're going to train like a, uh, 130 heart rate, let's just say, by the way, this is not my expertise. So let's just say one 30, you know, today's one 30 is not the same as, you know, in three months, one 30, when you're, when you're moving much faster or, or going further for that same one 30 per time. So with strength training or endurance training with things like musculoskeletal injury, like your, like your rehabilitation, uh, we can just go off of a challenge. What is your 10, a hundred, a hundred percent challenge?

Well, it's failure. Can't physically do any more. There's nothing left in the tank. Great. Show me 60. Perfect. It's funny. A lot of times we can tell based on facial expressions, if you're actually doing 60 or 70 or 80 or so, a hundred, a hundred, you should be squirming your face around and so on. And so you're able to calmly talk like this and you just, you're like, yeah, that was about 90%. No, it wasn't. Um, so we need to maybe challenge you a little bit more, but if it looks like you're challenging yourself and you don't really have any pain through it, um, probably whatever you say is, Oh, that's about 70. Perfect. Go ahead and do that. The reason I say, I'm just giving you a basic number to follow and, and a, a, uh, a feeling, a sensation. So you're, you're feeling and remembering that experience, hopefully you'll duplicate it. And if you duplicate it, then you'll create adaptation and we don't need to give you this crazy reps and sets. And by the way, you'll probably get done much sooner. Now, as things progress a little bit further, if we're talking about, uh, hypertrophic change or strength, yeah, we maybe got to focus on reps and sets a little bit more, but this is going to be, this is basic rehabilitation, uh, one-on-one in my opinion. Um, so, uh, when we get people in pain, we don't need to focus on those other parts yet, we need to get some type of adaptation.

So focus on the effort level versus the reps and sets. So that's number two. Number three is doing things, uh, too easy, too long. Um, this is like the thing that we often see people coming in with. They're like, well, I did that exercise. I didn't do anything. Uh, right. Show us the exercise. Uh, well, tell us about your day. Well, you know, I went and had some coffee and this is clearly too easy for you. Let me, uh, stop that phone real quick. Okay. One sec. Okay, cool. I think the phone's done. The, uh, yeah, the hard thing with moving to the new office, but it's really been hard to find a good spot to do the podcast. Uh, I've been trying to do these so many times and lawnmowers going people walking in there's, there's, there's three, uh, there's three people working out of this office and we got a bunch of interns. So, um, I apologize with any of those interruptions. I knew my best to edit them in post-production. Uh, okay. So back into things are too easy. If things are too easy, you're not going to create the adaptation again. And so, as I mentioned before, a lot of people, times people are doing some of the right exercises, not the first exercises I would pick, like I wouldn't pick clamshells. Um, but we can, we can make clamshells work, uh, if we need to by just by making it more challenging. And this is kind of where the magic or let's just say the artistry of the rehabilitation expert comes in. There are standard exercises that we can say work, uh, dead bugs, can work. Planks can work. Clamshells can work, but it's up to the, uh, coach or the clinician to scale that exercise or just drop the exercise and make it more challenging to progress it or regress it based upon how things are doing with you. Now, if that exercise is an acceptable one and you're doing it too easy, we just make it more challenging and let the body do its thing. Now, if it's too easy and there's really not a good way to scale it or, or you're getting bored with it mentally, um, or maybe you have a bad experience with the exercise, we're just going to change it completely.

So doing things too easy for too long, it's kind of like, uh, it's not like I like the initiative to actually do something. Cause a lot of times people don't do anything. As I mentioned before, uh, I like the initiative, but we need to change something because for the six months that you've been doing that same exercise, that's it's there. We need to progress you. Like if your body is, if you're challenging yourself and your body is adapting, it will need something more challenging and whether you're able to, uh, change out on your own or if you're able, or if you're not able to change out on your own, you might need suggestions. Um, I guess I should mention too, that, that not every person who suggests exercise is really good, um, at, at scaling exercises. Uh, we've learned this through, um, I've learned this through, um, uh, shadowing people. I've learned it through, uh, uh, testing things in the office here. And there are a lot of exercises that we just don't tend to use because they're a little bit hard to scale. Um, but not every person who suggests exercise is really good at, at, um, changing things on the fly. And it's a skill that comes over time. We're still developing it. Uh, our interns are still working on it. Um, and a lot of people do need to actually work on it. So if you're having trouble finding someone who could do that for you, um, you, or your person's having trouble doing that for you, maybe you might need to find somebody else to fill that void. Um, as, as clinicians, we put on different hats. There's the clinical hat. And sometimes there is the rehabilitation, rehabilitation at a hat. Not everybody will wear that. And then there's the strength coach hat. And at some point we need to actually offload you into somebody else's profession. Uh, I don't try to pretend to be a strength coach. We just try to build movements that are, um, helpful foundations for someone to start loading. And once it comes down into the reps and sets and, um, percentage of one rep max, and so that's not me. Um, and a lot of times your clinicians aren't going to be that, uh, that's going to be more of a strength coach, but also the strength coaches shouldn't be expected to know the clinical stuff and they shouldn't really, um, they shouldn't really be expected to know a rehabilitative exercise. They might be familiar, but it's, if someone walks into the gym and they're working with someone, they might not have any problems whatsoever. And it's a different starting point. So let's get onto number four, which is having not, not having a single focus. Now I think I've talked about this in other podcasts in the past, and it's, it's tough. A lot of times when people are trying to do their own rehabilitation, because you think about a lot of things and thinking about a lot of things is really, I don't want to say detrimental, but it's challenging with rehabilitative exercise.

We're trying to build, uh, some supports and get a certain expression, getting a certain bias out of an exercise. Uh, an example might be, um, if you were doing a banded bridge and you felt it in your back, that's not the expression we want out of the exercise. So we want it to go more into the glutes. And so sometimes you have to change the focus because before your focus might've been on moving your hips up and down. Now the focus might have to be, uh, to spread the band harder. And, uh, as I mentioned earlier, if you're feeling in the back or in the hip, then we might put a weight on your belly. And so the cue or focus might change into, can you support the weight as you move?

So the focus changes based upon what we're trying to express from the exercise. And this is where, uh, as I mentioned in the last one is that not everybody's good at coaching. We're still developing this, uh, as, as we go, uh, we try to use good external cueing and single focus, not overwhelm the person. Um, I mean this in a nice way again, but most of the interns that come into, uh, working here, they come from a setting where they've been taught. Okay. So we're going to show you a band of bridge exercise. I want you to land the ground and put this over your knees. Good. Now when, uh, or sorry, I take it back. They're not, a person's not even on the ground yet. They're still standing there talking to them. We're going to do a band of bridge exercise. I'm going to put this over your knees. And I want you to go up and down with your hips. We're focusing on spreading the band, pushing your heels into the ground and putting the weight on your belly and keeping the weight supported. I want you to look into the corner of the ceiling over there at a little dot that we put there, especially for this exercise. Now go ahead and go.

It's a lot to focus on. Right. And so we don't want to confuse things. We want to scale things and we can put those cues in progressively over the, over the course of maybe even five minutes as the person is retaining one of the focuses. And so this is kind of the, one of the dangers of having, uh, exercises on video and you're following the videos is because there typically is not a single focus. There's multiple focuses that change based upon however the recording was. And, um, we've tried to do a really good job of, of minimizing our focal points and making things simple in our videos, but still there's multiple focuses and they're not curated to what the person is seeing that is happening with you. Now, as I mentioned earlier in this scenario where you might have hip or back pain with a banded bridge, we, uh, it, it, we might've need to change things. And we need to put the weight on your belly and say, just support the weight and that's it. And things go well.

Now, if things are already going well, we don't need to tell you anything, just do it. And so if things are going well, you do it. If not, we need to change the focus, but having you do multiple focuses just creates all this disarray and people often stop and they say, so I, this is too much going on. Right. And there is too much going on. The body actually responds better. And a lot of your motor patterns can be, let's just say, cleaned up by doing a single focus versus multiple focuses. Um, ideally external cueing such as, um, how your body affects the environment. Like I mentioned earlier with the weight, support the weight. Don't push your innards out because that would be an internal cue. Um, when we're doing the exercise of the band bridge, I want you to spread the band, not contract your glutes. And, um, a lot of times if we keep an external cue, people actually get better results out of the exercise versus thinking about what their body's doing. We don't want to confuse the brain. Um, it's not a conscious thing. A lot of times it's a subconscious thing. And, um, yeah, if you retain the cue, we move on to the next. Everybody's different in this respect and everybody gets different, uh, progressions based upon what they're able to retain. Um, now, if you have pain with it, as I mentioned in number one, we're going to regress you a little bit, or we're going to change the cue or ditch the exercise completely. But the mistakes that people make through the rehabilitation is they ignore a lot of these parts and they just kind of push through and think doing the work is the important part. It's not, it's how you do the work and the exercise is important, but it's not as important as how you do it. There's a lot of ways we can challenge the glutes and the band and bridge is just one bird dogs or another. Um, deadlifting is another, but they're maybe not the right scenario for you and, uh, and so on. So we can do a lot of productive things with different exercises. Now, number five, we've already kind of touched on, but I'll circle everything back here and this is going to be, um, hopefully, uh, a good, uh, a good recap. So number five, the mistake people make is not having a one-on-one coach. Uh, I've already mentioned a lot of the reasons why, you know, not having specific cueing to you, um, not being able to, um, express what you're, what you're experiencing during the exercise and have someone make a different suggestion regression for you and, um, things making things too. Basically all these things that are, uh, the numbers one through four that I mentioned before, they're just kind of washed out by actually having a one-on-one coach who's good, not just some coach, not like a rah-rah, but someone who's actually paying diligent attention about what you're doing, what you're saying. It's like a create your own ending book. What you say and do, uh, matters to what the coach does. And so not having somebody, it kind of makes it so your, um, I don't want to say you can't succeed. It's just more challenging. Um, there's a lot of people who do succeed doing their own rehabilitation and I commend them for that. Um, they're, they take the initiative, they do a good job and, um, they have some skillsets that have worked in that scenario.

Um, but that doesn't happen for everybody. And so we've met people who have tried their own rehabilitation for months and then they come in and we see them a couple of times and they actually get better results after those two times than they do with months of stuff on their own. Even with stuff that we've given them, uh, some of the videos they've watched from us or I don't want to say we've given them, but that stuff, some of our material, our material, I believe is good. I think a lot of people do have a good material out there, but also it's how you interpret it. Um, I've interpreted, uh, misinterpreted a lot of information over the years from some of the books I've read and I started realizing, huh, you know, maybe they could have wrote, wrote it this way. Maybe, maybe so I can understand better. But you know, the fact of the matter is if they, if I just had them teach it to me, I probably would have understood it better the first time. So not having a one-on-one coach, it, it kind of puts you at a disadvantage already. It's like someone trying to go to the major leagues and throw a hundred mile an hour fastball when you never had a coach at all. People have pitching coaches, people have strength and conditioning coaches, people have coaches. And so you could, you should have a coach too, if you want to get the most out of the rehabilitation that you're already doing, you're putting the work and the time in, you might as well make it effective. Um, one-on-one coaching is, um, it only provides motivation. It provides all of the, uh, it reduces the need for internally, uh, thinking about what's going on. It mitigates the issue where things are too easy or focus on our reps. And also, um, like I mentioned, you, you tell the person you communicate with the person. Uh, but yeah, one-on-one coaching, it does become more pricey. Um, and that is the really only the negative with it. Uh, I'd love to say there's more negatives, but yeah, it costs money to have someone give you good attention.

And, um, eventually I know that for me, from a coaching perspective, the more people that I coach or the more I've seen somebody, the more I actually understand their nuances. Um, I don't have to really write things down about what we've already done. I remember it. So you, it's kind of like providing a team approach. Um, I remember what, what has, what has gone on. I remember what you said last time. I remember how that went. I remember the weight that you did. Um, and so it's kind of like you're ingrained in my memory, you know, people who are doing things at home, I don't know what they're doing. And so it's, it's a little bit more of a, of, of, okay, so what'd you do last time?

Great. Show me what you're doing. Great. Let's do this maybe now. Um, so it's more intimate. Um, there was one more part I want to say, but, Oh, I want to tell a story. Um, so this story came from a friend of mine. It was a good story is very enlightening about what, um, what can happen if somebody chooses one-on-one coaching versus just doing stuff on their own. And so this person ended up, um, buying a program, um, from a buddy of mine and, um, the programming is good. The coaching is good. The videos are good. All of it's good. Um, included in the program are exercises like hard style planks, bird dogs, um, suitcase carries or farmer's carries. And so, uh, the person took the liberty of going through the first week and checking the exercise out and trying them.

And then they had the one-on-one, the one-on-one basically what it did with the response, the person had the end was, Oh my God, like the carries you want me to use 30 pounds in each hand. I would have never even picked up a 10 pound. Like I was doing like five pounds. And so I'm really glad I did it because now I know where I should be at. Just the ability of dialing in the weight in the effort is important. And so with bird dogs, we teach tension when the person can tolerate tension. Actually, what does it feel like to generate tension? I kind of think of it like the Hulk, like you're just squeezing super hard. So hard that you're shaking, right? That's tension.

Uh, tension is very helpful for rehabilitation. And, uh, this person doing their home version on the video didn't generate any tension. They kind of made it like a flowy thing, right? I'm sure a lot of you have probably done yoga. You know, there's different types of yoga. There's ones that are challenging. There's ones that aren't and exercises that, that don't have tension. I'm not going to say that aren't helpful because the movement generally is helpful, but when we're trying to generate tension and we're trying to build strength or whatever we're trying to do, you need to make things appropriate.

And this is kind of where I went back into, uh, not doing things that are too easy. This person was going to do things way too easy for them. And they were probably going to do it for two, three months and not even going to say a word because they thought that was what was expected. However, this person is going to get way better results and way better adaptation just because they actually had someone look at them and coach them for even one session to have a better starting point. We want to do the things that are the, the things that you can still do well, but are very challenging for you. And so if she only did five pound carries, um, she wasn't going to get anywhere. You know, uh, carries are a very powerful exercise that we, we do carry circuits around our office here, about a 15 minute carry.

And, you know, sometimes we start out with some weight and we're like, Oh shit, this is a bad idea because it's a loop. Um, I remember there's one time I took a weight that was a little too heavy for me. Um, but I wouldn't have known that unless I tried it. Right. Uh, I made it back. I didn't hurt myself. I can take breaks whenever I needed to. It wasn't like I was in a rush. Um, but doing the same weight forever is not going to create the adaptation that you want unless you go further. Right. You have to change the dynamic. And this is the value of one-on-one coaching. If some of these points were enlightening to you and they were new information to you, that is the value of one-on-one coaching. Now I don't want you to think I'm, I'm trying to sell you on the idea really hard, but I'm telling you it's better. All right. I, I believe everybody should, should, uh, have someone honest with them. Um, I'm being honest with you guys about this.

There is no substitute for one-on-one coaching, especially with a good coach. You'll make leaps and bounds improvements in how you feel, how your strength is, what your endurance is, or whatever goal you're trying to hit, even mitigate risk of having gym related injuries. You'll get rid of all that, or you're, you'll, you'll improve on some of that. If you just have one-on-one coaching and doesn't have to be all the time, once a week, once every two weeks, once a month, depends how coachable you are. Right? So, uh, I hope this was helpful to you guys and you subscribe to the podcast and you, uh, listen to the other parts of this series coming up here. Um, I've done other episodes with Cody D Mac, uh, way in the past, which I'm sure he's due for another visit on the podcast, uh, where we talk about exercises, rehabilitation, uh, uh, multiple times. We also do all things, all things hamstrings. Those are the ones where if you see him in there and we talk a little bit more about how coaching exercises and the value and benefit clinically that we've seen by using some exercises. So I suggest you at least go back into the archives and let's listen to those. Uh, I know one of our listeners told me he listened to one podcast, uh, with, with, uh, Cody as a pot, as a, um, uh, co-host probably 10 times just to make sure he got all the juicy bits and pieces.

And I suggest you do the same. Um, so anyways, yeah, if you need help from us, uh, at performance place, just reach out. Uh, we have virtual options. Uh, we also have in person, we've had people fly in to see us even. Um, I, I know it sounds ridiculous and why would you fly across the country or why would you fly, um, you know, an hour to see somebody that you don't know and, um, have, have them coach you or have them work with you and so on. Well, I've thought, I thought about that over the years, people go to the Mayo Clinic all the time. I've heard people go into a place in Brazil where there's like this, uh, um, healer where they stay for months at a time. I'm pretty sure that if, um, if you guys do want our help, Dawne Costantino or my help, um, just make it happen. We would love to help.

Uh, we're in a great place to vacation. It's sunny. It's nice. It's not humid. Uh, we're about 15 minutes from the airport airport, a really good airport, John Wayne. So, uh, anyways, um, if you're looking for our help, please reach out to us, uh, p2sportscare.com. Again, that's P the letter to the number sports, plural care.com, or just email us info at p2sportscare.com. Uh, we'd love to help and enjoy all the rest of the free podcast. Talk to you soon. See you later. Thanks for being part of the movement.