Five Mistakes That Stall Exercise Rehab for Persistent Pain

Hey, clinicians, before we start, I'm going to draw your attention to the premium version of the podcast that we have that we released back in January. It's going very well. It releases once a week and it's all the stuff that you care more about than some of the general conversation you might get in some of these free version podcasts. So it's about 15 minutes long. We do case presentations, all of the stuff that we tried, things that work, things that didn't work, and a little bit more specific to you and the things that you wish might be in there too. It's very affordable. You can quit at any time. There's a link in the description below.

Go check it out. You'll love it. Now onto the podcast. 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 your host, Sebastian, with the Restoring Human Movement podcast. Thanks for joining the Movement Movement. This is your first time, Michelle. Welcome. You've missed a lot. We've done about 230, 35, 40 different episodes in the past. This podcast releases once every two weeks at this point, mainly because, number one, I need more content to talk about. Number two is that I think you should go backwards and listen to the old things. If you can't access all of them on iTunes or Spotify, just go to the website, p2sportscare.com, and all of them are listed there.

I think iTunes only does the last 100 episodes or so, but there's interviews, there's still a podcast, there's a lot of stuff that's very friendly to general public as well as clinicians should like the simplistic conversation and dissecting things down into simple terms. If you've suffered from an injury or having some type of ache and pain that just won't go away, this podcast is perfect because it kind of covers a lot of the things that you maybe didn't know about. And so if you're struggling, you can always reach out to us. Our link or all of our contact will be in the description below. Now, this podcast today is going to be part three of a, I don't know how many parts series on rehabilitation for therapy. And if you've tried rehabilitation before for musculoskeletal problem, like an ankle or a back or a knee or a shoulder, and you seem like you're really not getting anywhere, this podcast is intended specifically for that scenario. Um, our practice in Southern California, we see a lot of people who have tried quote unquote everything and they've tried already exercises and they're like, well, that, that stuff didn't work. So why would this be indifferent? Um, there's a lot of failure points that people have and they don't know it. Um, it's something that a lot of people will go through and to be a hundred percent upfront with you guys, many people don't seem to succeed with rehabilitation fully because, um, there's these fail points in place. Uh, I find that a lot of people tend to have better success their second and third time around because they start to realize the things that they, um, should be doing and maybe communicate better with their clinician or their rehab person or whatever. And so we're, um, we already covered some things in the past few podcasts on rehabilitation as therapy for musculoskeletal problems. But in this one, we're going to cover five ones that I did not cover in the other ones. Um, so the, the, the first five or these five we're going to go through is number one, don't work on one muscle. Number two is don't force yourself into anything that you hate. Number three is don't stress out about it. Number four is don't wear shoes.

And number five is don't give up too soon. I'll cover each one of these in turn. Obviously, if there's a point that you want to know more about and you didn't listen to the other podcasts already, go backwards because I'm going to try not to redo the same podcast three times in a row. I'm covering this at different fronts. These are different things that people come in saying they've tried or, uh, failure points that they have hit. And so I'm trying to cover everybody's, um, problems to these three podcasts or four podcasts or however many we do, because it's so common that people don't want to try exercise movement, rehabilitation therapy, because they have not had any success and to convince them otherwise, or to convince them to try it again. And sometimes, um, because it's, it's one of these reasons. And so let's just address that now. Um, before I start to, I shouldn't probably reiterate if I didn't say it already in the other versions is that there's, I consider like two types of, um, interventions as for musculoskeletal problems. There's passive and there's active passive is generally things that people will do to you, such as injections or I take that back. They'll do to you, or you don't have to put any effort in to make it apply. So, um, massage injections, surgeries, ice, heat, medications, all these, they're, they're all fine.

There's a time and place and we utilize them in our office as well. Um, and we suggest some people do them, but it does not substitute for active care or active therapy, which is things like, uh, corrective exercise, walking, stretching, um, doing, uh, just, just general personal training, doing general training, going out and getting your 60 minutes of activity that the, uh, world health organization suggests. All of these things take some effort and they compliment each other very well. And most people require a little bit of both. Um, some people, a higher percentage of one versus another, but generally people need a little bit of both. And if you've successfully rehabilitated yourself or been through something already, you probably done a little bit of both without even really even knowing it. So we're going to focus mainly on the active component today. Okay.

So the first one is don't work on muscle. And I say this because people tend to, uh, especially when it comes to like lower back pain, they've been told they need to work the hip flexor or they need, told they need to work the glute muscle or they told, been told they need to work the glute medius muscle. And there's not anything inherently a hundred percent wrong with this, but sometimes when the suggested suggested exercise that might work with them is not focused at that muscle, sometimes they don't want to actually do it. Um, I'll give you an example. Uh, we have somebody who had come in before where they had some hip pain and they were told in the past that it was a hip flexor.

And by the way, I disagree. It was not their hip flexor. There was other things going on, but they wanted to do mainly only hip flexor exercises. And so they said, well, this hip flexor exercise is okay, but it does, it also works my TFL and it also works my back. Um, can we pick a different one? And so, um, the, they wanted to do something to isolate a little bit more focally. And my, my thought with this is that number one, you can't isolate a muscle down a hundred percent, nor do you want to in like a normal, uh, like in normal life in the wild muscles don't work in isolation. Um, even when you think they're working in isolation, then I'll work in an isolation.

A biceps curl does not isolate only the bicep. It works other things too. Other things need to support to supply movement. I usually kind of boil this down to, to basic physics. Um, or let's just say billiards even cause billiards and a pool shooting pool is kind of basic physics. And so if you hit a ball with a ball, the other ball moves and that other ball stops. So it transfers its energy to the other ball. Now, if you hit two balls, they would not move as far as one ball would because you can't just make up energy just doesn't happen. And so the same thing happens when you're moving your muscles or when you're moving your joints, the joints will move. Um, but they also need something to help that other muscle stabilize certain parts of the body while that movement happens. Um, if you're producing movement, you also have to have stable stability. I don't know if this is quite the best explanation I've ever had, but, uh, hopefully I'll, I'll retract, I'll retract.

Um, in the, in the office, a lot of times I've done this example is, uh, we have a skeleton there. His name is Bob, Bob Norman. And so I'll say, who's more stable, me or Bob Norman? And I'll push Bob, Bob Norman and he'll move. And they say, well, you are. And I said, well, you mean, so we need a stable point for movement because I moved him. And then I'll also push on the wall and then I'll move. And I said, who's more stable, the wall or me? And they said the wall is, and so it's all relative. And so you need to create stability somewhere to create movement of a joint via the muscle you're trying to isolate. So it's easiest just to think about do some movements that don't hurt. Pick green light movements. Some of your exercises might not be a hundred percent isolated on the hip flexor, which is fine, which is what you don't want anyways, but you generally want them to feel good and not painful. If they do feel painful, you, you might reconsider the exercise or you can tinker with it a certain, a couple of different ways. Um, but if you're only working the hip flexor, say, let's just say you could isolate the hip flexor, you're missing out, right? You're missing out in a lot because when everything works together in the wild, uh, you want to recreate that scenario kind of. Okay. Uh, I'll give you probably another bad example. One of my friends says, I'm always bad at doing analogies, but for some reason they, they work sometimes. And so I'll just keep spitballing them. Um, uh, I, I talked to a, I talked to Allie Christensen about this, um, before we went off the record with it. She only trains dancers mainly. And so we're talking about how dancers, they move very well in the studio sometimes, but when they get on stage, all of a sudden it's not so good. And I said, well, what's the difference?

It's the, maybe the audience. And so possibly the best training would be to just do your performance because that extra variable, that extra scenario happens. And so it's best to just treat the body as one unit, let them all work together, trying to isolate muscles, muscle movements down so much, uh, unless you really need to, there are certain, certain circumstances where you might want to isolate down a little bit more of a focal movement. Um, but it's, it's more rare than you think. So don't boil down exercises to only one muscle. You'd be missing out on so many of the different, um, great aspects that go along with muscles and joints in the body working together. And so a good movement specialist, a good rehab person can help you find this. Um, or if you're wondering, how do I do this on my own? Consider finding exercises that don't hurt, that also challenge the entire hip. If we're talking about hip flexor, well, should I do flutter kicks? Well, you could, but you can also do dead bugs and bridges and squatting and dead lifting and all of these things will make it. So the whole hip will work together. And usually the more load that you put upon it, the more challenge you have, the more that things have to work together in an optimal fashion because there's less room for air, but you might want to have someone coaching with you on that. Now, the second one is don't do things that you absolutely hate. Um, don't force yourself to do things that you don't like. And the reason is because nobody's going to really enjoy the process. Number one, there's a, there's partially a mental component with recovery where you need to have some enjoyment, but also to the second thing is that people tend to not do things that they don't like. And I do think there's a value of actually having structured rehabilitation where you have this exercise and that one, you do it at this reps and that sets and so on. I think, I do think there's a value with that. And we prescribe things that way in, in our office, some of the online programs we have have, have that as well. Um, but people don't always like it. And I know that I've done rehabilitation on my hip, on my lower back, on my shoulder, I've done them. And there comes a time where you're like, God, I just don't want to do this anymore. And, um, you kind of think about the things you could be doing instead of, you know, like you wish, like, I want to be doing this activity and it might actually, um, you'd actually do some of that activity. Let's just say, let's, let's refine this thought a little bit more. Let's just say your shoulder was going to really respond to stretching overhead or reaching overhead. Uh, I know it sounds simple, but it could be sometimes as simple. Uh, let's just say I had told you that we need to really improve your shoulder overhead range of motion. And I want you to go in your room and use this wall and walk your hand up the wall. By the way, there is an exercise called the wall walks. Um, and also I want you to reach overhead actively a few times a day, just to really get the muscles to help to facilitate overhead movements. Uh, and also I want you to, to jog around a little bit. Okay. Let's just say jogging was important with this because it increased shoulder movement, shoulder blade movement, as well as mid back motion, which can be helpful in these scenarios.

So let's just say, I wrote you a little list of all these things to do. And you go through and you're like, God, I really hate doing this. I'm like alone in my room and I'm doing this thing. And then I go jog around. I said, I hate jogging. I hate running. Uh, and, uh, these overhead movements actively are just boring. I wish there was something else I can do. Well, there is something else you can do. It's called playing catch. And this would only work in a situation where maybe you had a subacute problem, not something really active and on like an active tendinopathy or anything, anything like that. Something that's kind of more like it's only activity based. So let's just say if we put a glove in the hand that bothers you and I just throw a ball at you and you catch the ball and the ball happens to be overhead and the ball happens to be maybe a little bit to the side of you and you have to react and sprint a little bit to get there. Is this not the same thing? Close to the same thing.

I mean, it's not exact obviously, but one sounds significantly more fun than the other, especially if you do like throwing baseballs and catching baseballs. And there are situations where we can have people do this. One of them is with walking. I think I probably mentioned it in some of the prior podcasts, how walking is so helpful with various things. We can boil this thing down into what the actual walking does or we can part and we can partition it up into multiple different exercises that accomplish that same task or you just go walk. And so if you liked walking, you would probably do this more. If you didn't like walking, you wouldn't do it either. But if you'd like to walk your dog, you might. If you like to go for slow walks on the beach, you might. If you like to go pick up trash on the beach, you might. If you like hiking, you might. So if we kind of take the same activity and put it in different scenarios, you might actually like it and do it, which means that you would probably recover. So I don't want you guys to think that you have to do only a structured exercise program or rehabilitation program to feel better because you don't. Some people respond really well just to general movement, doing movements they haven't done in a while. I know there's that crazy situation that happens that all over the earth this happens. Someone has maybe 20 pounds extra on them and they just generally start to be physically active and all of a sudden their knee pain goes away. Wow. Some of their back pain goes away. Now, was this a structured program? No, it was just getting them to do something that I've been doing in a while. And filling that hole in their life, that activity or physical hole can help out dramatically. And so if you do want something structured, this is a whole different conversation. But if you're like me, I'd rather just give me one activity to do that I really like and tell me how much I can do it. And that would really help me out with applying and adhering to my rehabilitation program. The third one we're going to cover today is really simple. It's don't stress out about it. It's really easy to stress out and fuss and mentally be preoccupied when you have an injury that won't go away. I want you to first partition yourself into the possibility of having a few different scenarios. One of them is you're in pain absolutely 100% all the time, whether you're laying down or walking or standing, it's 100% the exact same thing. And then I want you to partition the possibility where it's circumstantial. It feels fine in the morning. It's worse in the afternoon. It's okay if I'm walking, but it's not okay if I'm jogging.

So this is a little bit of a different animal. Now with this conversation, I want to focus mainly on the second group. The first group might have other things going on. By the way, it's always important to have yourself physically, medically examined to figure out what's going on with you to figure out what's safe for you to do. So this is just educational today. But I want the second group to really consider the good things that are happening with them versus stressing out so much about it because it'll start to take you away from the focus of what to do of how to get to your goal. All right. The cool thing is that since it's circumstantial, it's activity based, it's time of day based. Normally, there's nothing dramatically broken or wrong. Broken bones hurt all the time.

Obviously, it can hurt more when you stand on them more. But there's things that are kind of the things that will heal themselves up really well usually seem to be circumstantial. It hurts in a certain time of day, not the other part of the day. It hurts if I bend my finger back, but not forward and so on. And I want you to realize the good scenario that you're in because you're in a situation where things are on the up and up. Now, what we find oftentimes in rehabilitation with coaching is that people will lose focus. And I totally understand it because I've had injuries before. I've had pain before. And it's easy to think about rather than thinking about what you're doing or what the person tells you to do. It's easier to think sometimes your mind slips into is this safe? Is this my doing it right? I want to make sure I'm doing it right so I don't hurt myself and so on. Losing attention to the single focus will sometimes result in a negative response with the activity, with the exercise and how you respond to it. Some of the benefit that you can get from the activity is actually lost because the activity or exercise is not done well because we're trying to get something out of the exercise. I recently got a puppy. This puppy is very, very inquisitive. And so we put her in the living room area. And so I'm trying to type an email real quick back and I got to keep looking at her every five seconds because she'll she'll pick up the rug and then I'll have her put it down and then she'll go on to something else. She'll chew on the chew on the different part of the rug and so on. And so it's hard to pay a hundred percent attention to something if something else is distracting me, which can happen in pain. So when you're losing the focus, sometimes the easiest thing is just to turn your brain off about what's going on around you, what might be happening. Just report it objectively to the person who's working with you and they can help tinker and redirect your focus to what is needed during the exercise. Obviously, if things hurt, I want people to tell me, but I don't want them to overthink things too much. I could barely drink my coffee hot, which was the goal of the morning for me, because I'm focusing on all of these different things that the puppy's doing. I'm sure with kids, it's the same way. So I want you to don't stress out too much. Trust the person that you're working with. If you're not working with someone, you probably should be because if you're thinking about it this much, you're probably thinking about it too much. There's very few things that end up needing surgical intervention. There's just sometimes we'll need to modify pain a little bit to get people into activity or the right rehabilitation exercise or the right movement program. But very few things are actually needing surgery. So trust the person that you're working with. And when you actually start to challenge the body, report back to them the information that they want, and try not to think about it too much. All right, you're in good hands, and they can help you see your way out of it. But too many, too many focuses, as I mentioned with the other podcasts, it doesn't reap the same benefit from the exercise. And for me with my coffee this morning, it didn't reap the same taste because I was focusing on other things. Even drinking the coffee, even if it was hot, if I was still focusing on the dog, I would not actually probably even notice what the coffee felt like, or what it tasted like, the certain notes and so on, because you got to pay more attention to what's going on in front of you versus what's going on around you. Now the fourth one we're going to cover is don't wear shoes. I'm going to keep this one short and sweet because I don't think it merits too much time. But you might want to notice why this seemingly very dumb suggestion is in here. And there's a lot of people who wear shoes, very funny shoes, very soft shoes, to do some of the rehabilitation. And I can hit this on a few fronts. We can take the technical front, or we can just take the observational front. You ever notice when people go to the beach, most of the time they don't hurt? Is that because the beach or is it the sand or the fact they have their shoes off? It could be a lot of variables, but I noticed that no one ever complains about having pain when they go to Hawaii, maybe flying there a little bit, but then they're like, oh, it's so relaxing in the beach. We had a margarita in our hand. We're just walking up and down the beach and playing in the waves and stuff. And I felt pretty good. Maybe it was the bed.

Maybe it was the location. Maybe I should move to Hawaii. And I tend to think the reason is because they have their shoes off and they're actually doing a lot of movements, activities, and things that they have not usually been doing since they're at home working stationary. I think there's a lot of parts to it. Um, but for the sake of doing rehabilitation, I think taking shoes off can be beneficial. Um, socks on is probably okay, but the feet have a lot of receptors or, um, they have a lot of sensors for spatial awareness, uh, in them. And so these things can really help out with not only number one, figuring out, um, good tension in an exercise, uh, stance. It can also help with, um, giving your brain some feedback about what's safe and what's not because some people, when they've had pain for a long time, they end up having, um, I don't want to say freak out moments, but the body perceives what we call a threat. Um, it's kind of like walking, uh, down a street at night and you're like, there's nothing really wrong, but you have this weird feeling. This is what we call threat.

And so that's a conscious threat, but sometimes there's subconscious threat where the body thinks there's something else going on, but there's nothing really else going on. Perhaps one of the, the biggest things you can, or the best things you can do for it is just give it some ability to feel and get some awareness about what's going on. Cause there is a subconscious brain, uh, subconscious things happening and taking your shoes off can dramatically help out with that. Also touching things with your hands and really using your hands on things like the floor emphasizing grips can also very, uh, very much help. Um, so take off your shoes a little bit. They actually have acupressure, um, uh, mats. I'm not saying get one of these, but if you go walk a little bit on some rocky surfaces, different surfaces, I don't want to say it toughens your feet up, but it helps out with things. Like there's, there's been all these odd observations through the course time that I've at least talking with clients. They're like, you know what? I stopped wearing shoes and I started feeling better. It's crazy. Or, you know, like, uh, and this is one guy I remember he emailed me and there was something I wrote on a website page that we have. And so he had, um, foot and ankle pain. And so he took his shoes off, um, because of the comment that I made on the thing.

He took his shoes off and walked up this dirt road that he had by his house. And he did it for, um, up to a mile or two a day. I think he was doing, which is a little bit more than I would have probably wrote about, but it was interesting to see. I know I have this email somewhere, but, um, he described it as this old road. It sounded like an old town, um, where he'd walk up to this well or something like that, that he had done as a kid and his grandfather took him there. And so they, he walked up this hill, um, no shoes on. And so he started feeling so good that he did multiple miles a day barefoot. And he decided to email me about it. And so I thought, gosh, there's a lot of good things happening right here. Number one is that he's not stressing out about it, which is what I mentioned the last one. He's thinking back into this delightful time where he's probably walking with his grandfather. Uh, and he's also not wearing shoes. So maybe it's helping out with mobility of the arches. Maybe it's helping out with strength of the foot. Maybe it's just the fact that his feet are helping his brain and body figuring out where it's at in the space and realize that it doesn't have to feel pain because pain is an experience. It's not necessarily meaning damage.

Um, there's a lot of good things happening there. So I remember back to that. We have people rehab in without shoes at our office all the time. We actually have a no shoes policy at the door mainly because, um, first it was because no one ever likes when someone stands in dog poo and then tracks it in. So we just mitigate that gate. Uh, but also too, like I do all my workouts barefoot. Uh, we have all of our people do rehabilitation barefoot, even if they're not doing stuff for shoulders, we try to get them to get their, take their shoes off. Um, and for some people, it's just like this odd, like, I haven't done this in a while. You sure this is okay. Yeah, it's okay. Go barefoot every once in a while, man. Like it's all good. Do that. So don't wear shoes for a little bit, test it out, see how it goes. Number five is don't give up too soon. Um, I take this from the various client interactions that I've had where people have jumped from ship to ship where they've tried, um, one rehabilitation program and then another, and then, um, they don't really give each one a true chance to help them. Um, some people even only try a few exercises and realize that, uh, it doesn't feel right. And then they completely stop. Uh, we've had people actually come into our office where we've stress tested their body, their hip, their knee, their, whatever they're in there for to see if there's certain activities that are safe for them. We prescribe the activity. We have them do it in the office. There's no negative response. In fact, they actually feel better after they do it. And then they go home and try it again. And it doesn't always go well.

A lot of times it does, but in the times where it doesn't go well, uh, they give up, you know, and, and it's sad to see because there's so much promise in like, there, there shouldn't really be a benefit to doing like, let's just say if you have a knee pain and you do a little bit of rocking back and forth into a squatting position on the floor. If it wasn't going to help, it's not going to help. But after doing about a minute or two of it, and all of a sudden you feel better and you move better. There's so much promise in that because it's something that's so simple. There's so many good things that can be done or that are happening while it's going on. You're flushing the joint with some nice fluid. You're getting the hips to move a little, you're greasing them up. Um, there's a lot of good things happening, movement exposure, but when people give up, it saddens me. It really does sadden me. Um, a lot of you, I don't know if you've, uh, think about it in this way, but I certainly do is that sometimes a little bit of movement of what you're not doing, uh, or what you haven't been doing, uh, can be extremely beneficial.

Um, it's kind of like, uh, there was this, there was this, I don't want to call it a diet. It was like a dietary suggestion, um, where someone had, they call it these, uh, we call them green, we, we call them, uh, slushies or, uh, uh, like slop. We call it green slop where, uh, the suggestion was, was, um, you need to have a lot of different vegetables in your diet. You probably like, we only eat broccoli, asparagus, um, uh, uh, what's the big art, artichoke, you know, like zucchini, like the, usually those kale. So on the ones that people don't like generally, but also we don't explore into the other ones. And so, uh, someone had said, Hey, look, you're only doing those ones.

Why don't you explore out into a little bit of the other ones you haven't done in a while and just blend it up into a blender. And, um, this helps your gut biome and all your great flora and so on in there really start to develop itself a little bit more. So, you know, and so I said, that's a good idea. And so we did it and it tastes just like crap. Uh, it just ground up vegetables, the ones that you don't like just raw vegetables. And we put it in the fridge. So it tastes like cold green slop. Um, but the idea is that the gut will start to adapt to these different things that it hasn't seen in a long time or even at all the body, the joints, the muscles, the same thing happens there. And so if you just look at some of the things that you have not been doing in a while, um, some people never turn and twist. Some people never move side to side.

Some people never get on the ground. Some people never sprint. Some people never run. Some people never walk. Uh, some people don't want to sit. Uh, some people never stretch general stuff. Some people never work out. Um, so there's a lot of things that you people have not really done. And if you haven't done it a while, there's a possibility that doing it that you might have a really good benefit from it. Like I mentioned with someone with knee pain, they might not really like to bend their knees because they're either afraid of it or they haven't done it in a while. And so putting them on the floor into a rocking little sit back position can help really help out grease some things up. However, there are the same situations where it might start to, um, almost start some minor different things that, that, uh, they weren't, didn't expect such as like, this is actually a good stretch for the adductor muscles of the hip moving up and down to a deep squat position, whether standing or in a kneeling position, just shouldn't really, it doesn't really matter. You're still lengthening them, uh, dynamically lengthening them. And if you haven't done that in a while, maybe you end up having a little soreness, which is not something you've experienced a long time. And since you've been in pain for a while, you might interpret that as being harmful.

Um, so don't give up too soon. There's a lot of good things that can happen from doing simple things that have seemingly no real big risk and they just have a lot of benefits such as general movements, you know? So don't give up too soon. Um, I encourage you guys to find somebody who can help you create a program, uh, whether that be structured exercise or actually giving you things to do that you enjoy, um, that you have not been doing in a while. There's a lot of different ways to, um, address this problem that you have shoulders, knees, hips, elbows, backs, uh, shoulder blades, necks. A lot of them can really respond super well to rehabilitation. And even if you had a surgery done, you're still expected to number one, earn your surgery, which means you have to do the physical activity to help support the area to prove that you don't need the surgery because a lot of people get better just with rehabilitative exercise like this. Also there's the concept of prehab, which is like, okay, we're going to have a surgery done, but you might as well strengthen the area at first. So you can respond better and have less, uh, fallout and issues later. So do it in the beginning anyways. Um, as I mentioned in the other podcast, it's sometimes challenging to, a lot of times it is challenging to be your own coach as well as client. Uh, it's very hard. Um, we had one of our interns try to do that on her own for the last three months and she had a lot of trouble because, um, she could not see past the pain. Um, one of the other interns helped her and it was such a simple suggestion where bending an elbow and going into a straight elbow was all she needed to find something that reduced her pain dramatically, uh, within the single day. So coaching exercises is the same programming exercises is the same because, um, maybe somebody who is experiencing knee pain might not coach a squat or they might not program a squat for themselves, but it might be the exact thing that they need. So if you guys want help, we do have the ability to see you guys in person or virtually, we'd love to. We're in Costa Mesa, California. Um, we have people actually fly in. We've had quite a few people fly in for help.

If you want help. Um, most people fare pretty well. It seems like if they stay for a couple of sessions and allow us to tinker around a little bit, um, because I'd love to say we're going to make some magic happen where we're going to, you know, touch you and all of a sudden you're going to feel better, but that's not how it works. Rehabilitation is all about adaptation and seeing what the body can tolerate safely. Uh, and what it's going to respond really well to, but you need to test it to see what will work. Um, it's like when, uh, when you buy a boat, they suggest like you hook it up to a hose in the driveway and say, it's okay. Like this is an okay engine, but you have to put it under load.

You just take it to a lake and run it hard before, you know, all the gaskets are going to blow and so on. So we want to slowly load test stuff to see what you're responding to. And so if you guys want something like that, if you want a thorough workup to see what exact exercises or activities are something you should be doing for your problem, we'd love to help you. Just contact us at p2sportscare.com or there's a link in the description below. Um, there's also probably people all around you, um, or at least within about a two hour drive who can probably supply very good help one-on-one as well. Uh, I don't want to say they're not out there. They are, they're hard to find. Um, in my area, um, I'm sure there's a lot of good people around, but I'm trying to think of who I personally know, who I would trust to take my mother to. And there is probably one or two people within an hour distance, either direction. And I'm right in the heart of orange County in California and Southern California.

So I know there's other people around, but I'd have to dig deep to figure out where they're at. Um, uh, at least, and I'm biased because people, I like people who practice in the style that I would. Um, but anyways, there are people around. So just be on the up and up. Um, as a, as a disclaimer, you, we don't get any people, we don't get any money for suggesting you to go to anybody else, but we do want to help you out. So if you have questions, you can always contact us. And, um, just to be aware of it too, I like to be upfront with people about this is that there's a possibility that some of these people who are really good might not take insurance and they might, you might have to pay out of pocket for these people. Just be aware of that. Okay. So I'll see you guys next time. Please subscribe to the podcast. If you want more of these free ones that are really more specifically catered to general population and helping you guys get to where you need to go. And so you can live your life how you want to. And, um, clinicians subscribe to the podcast, the premium version. I'll see you guys next time. Thanks for being part of the movement.