Warning signs of lifting injuries and how to catch them early

This is session number 49 of the Performance Place Sports Care Podcast. Welcome to the Performance Place Sports 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. Hey everybody, it's Dr. Sebastian Gonzales again with the Performance Place Sports Care Podcast. And still on, still on those 80s, 90s ringtones. Oh gosh, I just gave it away. Okay, so you had to have, you had to have your audio up for that one. And that is, if anyone remembers, that's actually the sound that one of the first Nokia phones made. I believe those came back out in, gosh, probably like 1996, maybe? 95? Those were the ones that, I mean, they weren't, actually it's funny, like I think cell phones got, they were big, then they got small, small, and now they got big again. They're basically like tablets now. But that one was one that, it was that standard Nokia one that everybody got. And then you can easily mix your phones up. But I still remember that ringtone today. Like I was just looking through some sounds and I'm like, oh my gosh, like that one. That's the one right there. That is the standard one.

So yeah, I hope that was, that was probably a throwback for a lot of people that are around 35 and up, probably. So anyways, here is the podcast today. The topic, the topic is going to be prevention of lifting injuries. And I know that we talked with Dr. Scott Mills about lifting injuries as well with, with overhead lifters. So maybe we'll take it from a different approach today with Dr. David Newton, who's going to be on the interview today. Dr. Newton practices in Denver, Colorado currently. And he is very active on Instagram and it's active underscore perform actor underscore Cairo. So active perform Cairo with those underscores between each. And I follow him on there and he always has really, really good stuff he's putting out. So I thought I'd reach out to him. I didn't know him before we talked to at least talking about this podcast. But he's really got really, really good quotes and good stuff that he puts on there. So if you guys don't follow him, you should.

So we're going to go off of the prevention model here, preventing injuries of lifting and see if there's any warning signs. Although I'm sure we'll get into some of the other things we've gone to other podcasts, but one of the quotes, one of my favorites from him was, why do we consistently wait for something to break before we address it? And I think that's really, I mean, that's, you know, you don't have to add anything else to it. I don't even know if I have to explain that, but it's funny how people feel that something has to be painful to address it. And why not just get everything moving well and functioning well? So it never breaks at all. So that's kind of like the whole thought process of preventative medicine. You want to make sure you prevent rather than just catch the early warning signs. So that was one of the ones I liked. And there's another one which he put out. It was injuries really come out of nowhere. There are often plenty of warning signs. We just need to pay attention to them. So that's awesome. And I picked those two quotes and I said, Hey, doctor, let's, let's do this podcast. I think you have a lot of great information to share. Um, so we're going to have him on in a second here to, uh, let me throw out his domain right here or URL before you guys, uh, tune out. So it's activeperformchiro.com and you can contact in there there if you're in Denver, Colorado. So, uh, Dr. David Newton, let's do this. Come on on. Hi everybody. Here is Dr. David Newton. Dr. David say, Hey, everyone. How's it going?

Going great. Uh, thanks for coming on the show. So tell us about yourself. Um, and I know we're going to go into some of the quotes I pull off your Instagram probably first, but, uh, you had, you get into practicing and like practicing how you do and everything. Sure. Uh, when I started school, I kind of went into the chiropractic profession with the mindset that, uh, I really wanted to do more than just adjust. I knew that my education was going to allow me to have a really good understanding of how the body works. And having been an athlete in the past, I wanted to find a way to apply that to athletes, weekend warriors, really anyone who likes to, or wants to be active.

Um, so going through all of that, um, uh, I can talk maybe later about additional shirts and stuff that I did through continuing education in my own time. I really wanted to go out and find out other ways to help people as a chiropractor and movement specialist to move better and feel better. Yeah. Definitely. So you got, you got a lot of, uh, education and seminars beyond, uh, regular schooling. Um, the, uh, yeah, we'll definitely go into those a little bit later. So you said with, uh, not just adjusting, can you explain that? Cause I know a lot of people think, they think chiropractic, they think it's just adjusting, right?

Exactly. Um, you know, and the adjusting is definitely a part of treatment. I think when you see any chiropractor, you're probably going to be adjusted at some point. But to me, uh, when you look and evaluate the body for the way that it functions and moves, it's not just about the joints and how well they're moving or if they're moving or if they're moving too much, it's, it's about the soft tissue around them. It's about the nervous system and the movement patterns that people have. And to me, these are things that cannot be addressed by simply adjusting. So by using things like tissue works, soft tissue and corrective exercise, these are ways to really address the body as a whole versus really just looking, um, at just the joints within the body. Yeah. Um, do you, do you actually have, do you ever have this with people like where they come in and they, they want to be adjusted, but you, do you give them any type of movement based correction or some other type of thing you give them and they feel better anyways? Yeah, absolutely. Um, I actually have several patients where we rarely adjust at all. Um, they came in and really their issues were stemming from parts of their body that to me were moving too much. So for them, it came down to how do we better stabilize around those areas? And, um, it's not always an immediate thing, although it can be those people long-term really found the results that they were looking for, where in the past that had been simply adjust, adjust, adjust. But in the evaluation, you find that some, you know, an area is moving too much. Well, maybe the answer at that spot isn't to adjust, but to stabilize and maybe look elsewhere for other parts that might need to move. So, so going through like your, your assessment and everything, how do you find these areas of, uh, how would someone listening to this podcast kind of know that there is a possibility that there's something that's kind of too loose or unstable and they should stabilize it? Um, you know, I typically will use something along, uh, the functional movement screen or select a functional movement assessment. And for those who aren't familiar with that, it's basically looking at some simple movement patterns that the body should be able to go through. And as you watch people move throughout them, um, you can really start to see some areas that maybe you're moving too much or not enough. Uh, really when you're looking at yourself, um, you know, I, I think there tends to be certain people that they find themselves being, you know, they might call themselves double jointed or extremely flexible in certain areas. And that could lead to, you know, maybe soreness or pain or achiness in those areas. And, you know, if you're someone that knows that, you know, I move, you know, maybe really well or even too much, you might not be someone that benefits from getting consistent adjustments. So it's not always the same thing.

People never present exactly the same, but, uh, you know, I think generally, you know, everyone kind of knows those people are, they might have a friend or a family member who is extremely flexible and maybe they have back pain, but they might not be a good candidate for, uh, consistent adjustments. Yeah, I totally agree. The, um, I've actually told, I told people before that we, if we look at a bell curve, we kind of want to be in the middle least, at least for flexibility, but we don't need everyone to be at the extreme end. Right. Exactly. So I pulled a couple of quotes off of your Instagram cause I told everybody that your Instagram is really good. Um, actually I know, is there a consistency you do a quote every third?

Um, yeah, it was something I started a while back, uh, just, you know, really for not only the aesthetic of the Instagram, but for me, it gave me a pattern of, of really what to post and to get myself thinking, uh, myself, I guess, about what I want to say and what messages I think are important for maybe other people to either learn or be reminded of. And, um, the, doing every third, uh, post a quote was something that it helped me a little bit more accountable to kind of sit down and take a step back. And for me, myself, think about, um, you know, things I'm doing on a daily basis, or maybe a tricky patient came in, or I talked to someone about something and really allows me to sit back and reflect on those things. So it was more of an accountability thing for myself, really. And I hope it's been helpful for other people as well. Yeah. I would imagine you just like sitting there, like in your favorite beanbag, just kind of staring at the sky and just thinking about the quotes. Yeah. A cup of coffee, maybe something like that. Yeah. Is there places where you typically get them or is there a couple, uh, you know, doctors that you like to follow or.

Uh, it's all over the place. It's social media from other doctors out there. Um, it's talking to personal trainers, it's personal experiences with patients or clients. It's, um, you know, I try to draw inspiration from as many places as I can. And, uh, the way that social media is these days, there's plenty of inspiration out there, both good and bad. Oh yeah. Yeah. I know there, there's a ton of stuff out there. It's hard to shift through it all. Really? It really is. So the first quote I wanted you to kind of dive into was, so you said injuries, listen, let's, I'll make sure I'll turn and get the whole thing. So injuries rarely come out of nowhere. There's plenty, there's often plenty of warning signs. We just need to pay attention to them. So can you kind of dive into that whole idea?

Cause I know a lot of people think that, uh, number one, an injury is traumatic, but it's not always right. No. Um, and I think more often than not, the people that are coming into my office, it's generally not going to be a severely traumatic incident. They're probably going to the ER or something like that. If it's, if it's a more serious situation, but, um, when I look at people that come in and the pain that they're having or the dysfunction or issues that they're complaining of, uh, you know, to me, the most important thing is to really get a good history of one, when did they get hurt and how did it happen? But also what are they doing on a daily basis?

What are their other activities they like to do on the weekends? Or do they play sports or do they crossfit or lift weights? Um, all of these things play a role into my evaluation right off the bat. And, uh, because of the, a lot of patients that are coming in, I have some type of athletic background. It really gets down to how are they moving within that sport or within that activity. And to me, what I find is there's usually some glaring issue in the way that they move that, uh, you know, whether they did at one time, five times, a hundred times, it might not be an issue, but that poor movement could be essentially providing stress to an area or areas over time where they don't really feel it until one day they might do something really small. And those tissues might've been overstressed and they give out at that point in time. So when I say that they rarely come out of nowhere, I think a lot of injuries that come in, even though they may seem sudden have been building up over a period of time to the point where, you know, at that one moment, it things just kind of let go. And, uh, all of a sudden they're in some pain.

So when you're talking about movements that they've been doing, so is it okay to do some poor movements a couple of times, but over and over again, over years, it's not then, is that what you're saying? I think, you know, are we always going to be in a certain position or in the perfect position to do something, um, biomechanically a hundred percent the right way? Absolutely not. Uh, I think in controlled environments, you know, whether it's a practice or, you know, you're spending time in the gym, I think we strive to move as well as possible as often as possible in general. One, one poor movement isn't going to lead to an injury. It can. Um, but like you said, I think it's the people who maybe develop a bad habit and that bad habit runs rampant for a period of time to the point where something that could happen doesn't always, but definitely I think increases the likelihood of that happening. Well, so I keep thinking about like someone throwing a baseball or something like that. It's a really complex, quick movement. Um, when you find that someone's moving poorly through an athletic movement, is it, is there usually some type of, um, I don't know how to put it, I guess fundamental level, maybe, uh, a common finding that say they're doing a certain, they're, they're moving a certain way with a baseball throw or a throwing a baseball, but also if they're squatting or running, you'd see the same type of, uh, red flag or is it only with, go ahead. No, um, I, I think there's baseline levels of movement that most people should be able to demonstrate. Um, you know, whether it's a certain level of core stability, which every athlete's going to need, um, you know, how well they're generating power from their hips, which even in a throwing athlete is very important.

Uh, I think that's why, um, when things like the functional movement screen were developed, it was not necessarily always just focusing on, on the areas that are more common to have problems, but taking that more global approach to really see, you know, can you stand on one leg without swaying back and forth? Can you squat efficiently? Can you perform these movements that are challenging your core stability? Uh, when you look at these things, I think it's pretty common across the board that they're required for, you know, not only athletes, but people on a daily basis going through the normal tasks. So, you know, like you said, it's, you know, the throwing motion, is it a really complex, fast movement? Absolutely. Are there mechanics specific to that? Yes.

But at the same time, you know, if that athlete can't hold the plank for 20 seconds, um, you know, I think that's probably gonna be a red flag in that person or any other athlete out there. Yeah. Yeah. I agree. I think that's probably something you want to address first. Um, with, do you ever have patients that come in? I know their, their mindset a lot of times, at least, uh, over here is that they're really focused on, they got almost tunnel vision on whatever their condition is. And let's just say with baseball, it's probably an elbow or a shoulder. So when you give them like a correction, like say that you got the, the plank they can't do for 20 seconds, then is there any resistance you typically find? Um, do they want to focus specifically on that region of pain or like, how do you break this down for them? There can be at first. Um, and a lot of that I think comes from past experiences that they've had. I've had people come in and say, my knee hurts. Why am I doing these hip exercises? And when I asked them about it, it was because they don't understand the process. So for me, I like to take as much time as necessary with everyone that comes in. And the huge part of that is the patient education. If I'm telling you to do something, um, I think will be beneficial for your movement, but you don't understand how or why that's going to help yourself. Uh, I think your compliancy in doing those exercises goes down greatly. Um, so to sit down and talk about how, you know, maybe for that baseball example, how core strength can effectively, you know, improve the mechanics in the shoulder and then to the elbow, giving them examples of that, maybe having them go through a couple of different motions where we have them learn how to properly brace and perform a motion versus not properly bracing and how they can see different power outputs or different levels of ability to produce force. I need to find a way to make that person understand why we're doing what we're doing, how that's going to carry over to the issue that they're having, because it is, I mean, if you look at the way that we move, it's always, it's not always not quite as simple as we'd like it to be. So breaking it down piece by piece and showing everyone how those pieces work together to create movement, uh, is an extremely important part of what I do here and how I think people are okay with doing the things that they maybe can't always right away see that are going to help them. Yeah. Well, have you ever had people that they, so they, they want to understand, but they, but they might not. But at some point, do you ever just tell them like, Hey, you got to trust me. You're here, you're paying me. Trust me. Yeah, it's, it's, there are the people that come in and it's nothing against them because again, the body is extremely complicated, but, um, sometimes, you know, they are here and a lot of times they're here on referral. So they know people or friends or family have had a good experience. And at that point, sometimes I do ask them to just have faith. Give me a couple, a couple of visits here and we'll see how you do with a couple of visits. If you're feeling better, we know we're on the right path and that's great.

So it's, uh, yes, there are some people that you need to ask and kind of take that leap of faith with you. Yeah. Um, I had another doc on the podcast and we were talking about, um, we're talking about the buy-in concept. You have to get some type of mental buy-in. Um, is there, is there something that, is there a couple of different, uh, let's say we're talking about a knee now, cause I was going to talk a little bit about knee today with you. Um, is there, say for the knee, is there something that you just wow them with? They're like, holy crap, that that's, that's perfect. All right. Whatever you got, throw it at me. I, I, I, I trust you. Yeah. Uh, a big thing that I do with, uh, people that are having knee issues is, uh, a lot of people, um, you know, they don't realize how the knee works and how the foot and ankle and the hip will contribute to knee movement. So we'll have them do, and they come in and they ask, you know, why are we doing an ankle drill or why are we doing a hip drill? I have them, you know, stand there, sit and kind of move their foot around. And I asked them, well, is your knee moving when you do that? And I say, yeah. And I say from that position, try to move your hip. Can you do that without moving your knee? And, you know, not really possible to do that. So I think that's one thing that really opens their eyes. Like, oh, maybe we need to address these other issues and how those will target the knee, because it is one of those joints where, um, you think the control of the knee largely depends on the areas above and below it.

And when I think people can see the link between those things, it right away, like, okay, I understand this. Let's go ahead and do what we need to do. Now, is there a couple of signs that people might be, um, they might be keen to just without even having pain in the knee yet? Is there certain things that within the way they move or if they lift or they run that they might say, well, I should, I should probably start paying attention that this knee might be an issue and I should start doing something about it. Sure. Um, you know, and it's not always, like you said, pain isn't always going to be present with dysfunction. That's something that I'd like people to understand is that, um, again, we try and look for these warning signs, uh, ahead of the injuries to hopefully prevent some of these things from happening. So just because you're not in pain right now, it doesn't mean that, you know, down the road, there could be pain or down the road, there could be an injury. So if we can fix mechanics, it's always a good thing. Um, you know, as far as kind of a self evaluating, I think a couple of big things are, I like to see how people squat, uh, one from two feet and also from maybe like a single leg, just down to a bench that's elevated or something. And watch what your knees are doing. Are you, can you maintain your knees, uh, in a stable position? Are they bowing in?

Are they bowing too far out? Uh, are you rolling towards the balls of your feet? Are you getting too far in your heels? Um, how are you able to control just a really basic squat with two feet? And then when you go to the single leg, um, of course there's more control required there. Um, can you keep a solid foot position? Is your, the arch of your foot collapsing? Is your knee again, moving inwards? Um, these are really simple things that kind of show how well you can control your foot and how well you can control from your hip. And just going back to the point I made before, those are two areas that really, um, strongly influenced the knee position. And if you can't have control and strength at those places, uh, you're going to probably tend to have a knee problem at some point if you remain active.

You don't happen to have a, I know you've got some videos on, on Instagram. Do you have anything that would, uh, kind of describe what you just were talking about? I don't, but you know what, that can be my next post. So everyone stay tuned and we'll make the next post about, uh, knee issues and squatting. Oh, good. Yeah. So, uh, I'll post it on the, uh, the show notes too. So people can have a link directly to that one too. Okay, perfect. Um, so just on, on knee stuff too, uh, is, so you're saying there's all these signs and everything that people can tell, um, people come in, I'm sure that they say, I know they say with different parts of the body, but genetics, is there any genetic predisposition to having any condition? Is there any, is, can we blame genetics at all?

I think we can to a certain degree, uh, blame might be a little bit strong of a word. I think there's people where their, their anatomy, their genetic makeup, um, makes them maybe more likely to have an issue. But at the same time, we can always teach people how to move better and really work around, um, you know, not necessarily fix their anatomy, but find ways to work around their anatomy to help them either drastically decrease pain or stay out of pain. Um, you know, great examples are, you know, flat feet, people who have flat feet, obviously, you know, there's not much arch there to control, but there's ways to still strengthen the foot, make sure it stays mobile enough to perform, uh, the motions it needs to. Um, hips are another great example. Um, people have very, very different hip anatomies, some that will predispose them to more likely having impingement issues or, um, labral issues. And, but at the same time, like I said, we can work around their mechanics. We can alter positions and what they're doing to really attempt to reduce stress as much as possible. So, uh, to answer your question, I think that, you know, genetics can play a role in, you know, the likelihood, um, that maybe a certain thing's going to come up, but I wouldn't necessarily say that they can be blamed for problems all the time. And of course there's exceptions to that, but, uh, I think a lot of times people want to use us as an excuse. And, uh, I think there's ways we can help those people a lot as well. Okay. So with genetics then with, of people that come in that have, I mean, what percentage of people actually come in with a genetic, like you said, there's exceptions to the rule, uh, something where their knee pain is completely from genetics, like no doubt about it in your mind, personal experience. I haven't had any of those. Um, I've only been in practice for a short period of time. So I haven't had anyone that, um, you know, to me, their pain was coming directly from, um, something genetic. Um, but, uh, you know, there's various conditions where, you know, bones just don't form the way that they should, or, you know, they might be weaker than they should. So it just puts you in some positions that, you know, maybe you can't load those areas as much as you'd like to, or, um, you know, there's going to be some stress. So it's, again, personally, I don't think I've had anyone come in where we can get a hundred percent blamed on genetics. Uh, but, um, you know, there's definitely cases out there that I'm sure, uh, some of the maybe people listening have, or other docs have definitely had experience with. Yeah. I personally haven't found too many either, but I remember this one lady that had a really bad congenital hip dysplasia and you mentioned how hips are strongly correlated. I couldn't imagine how her knees would function well, you know, throughout her life. But most people there, I mean, I feel like we can, we can get through some nice movement and clean it all up, you know? Exactly. Exactly. Now, now with the, we're talking about dysfunction is not the same as pain. So if we're correcting a movement with somebody, uh, correcting the movement first, I'm guessing that we decrease pain and then dysfunction do, is there certain timelines that people will have for like getting out of pain with correcting a movement versus how long does it take to get out of, uh, a terrible movement pattern and how long to make it stick? Sure. Uh, that's something that's going to greatly vary person to person. Um, and there's so many factors that go into how you're feeling, um, and how you experience pain that it's hard to give a specific timeline person to person. Um, but as a general guideline, you know, you know, I suppose it depends on how much, how long, how long you've been in pain for as well. But when I look at, you know, what I tell people when they come in on a first visit, because everyone wants to know it, how many visits is this going to take? How much is it going to cost? But yeah, also, you know, how long am I going to be in pain for and can we fix that? And what I usually tell people is, you know, I've tried and do within the three to four visits over, you know, a two to three week period, I want you to feel moderately better with most conditions that come in. Um, so it's only a couple, two to three week time period where I think we can make drastic changes. Now, uh, the caveat to that is, you know, I need them to be compliant with what I'm telling them because a lot of it has to do with, yes, the treatment that we're performing in the office, but at the same time, as we go through corrective exercises, we go through other drills for them to work on whatever issues they have.

If you're not compliant with those, we're not really making the progress that I'd like to see. So I think we're able to achieve really great results within a short period of time, but a lot of that depends on the patient. And that's where I want that patient to have responsibility in what they're doing, because as much as we're able to help, um, as chiropractors and PTs and massage therapists out there, it's, it also has to fall upon the patient to take some of that responsibility. And once they're able to do that, I've seen some really, really quick turnaround on some things that have even surprised me. So, uh, uh, I think we're able to achieve really good results within short periods of time with people that are coming in from those conditions.

Well, cool. That, uh, so that actually interests me with the, uh, you're talking about kind of making it their responsibility because, uh, actually recently I was, I started putting out more, uh, I put out a bunch of educational pieces in the podcast being one of them, but, um, I feel like a lot of the information's out there and the reason for it is out there already. How do you, how do you get patients to really own up to it? Is there, do some people have different motivational factors? Like, um, I don't know. I think about like training a dog, like some people, some dogs respond to clickers, some, some dogs respond to, you know, hitting them. So is there a certain way that you would, that you've seen people respond best to, uh, kind of complying and getting all their exercises into the rehab? Yeah. I think a lot of it, um, has to do with either their, their fitness or athletic goals, but for a lot of people, it's really, they're sick of being in pain. Um, you know, they're at the point where, you know, they don't want surgery. They don't want to be on pain meds anymore. They just want to feel good on a daily basis and be able to move around and not deal with a pain that to them at that point, a lot of time has become normal for them. They don't want that to be their normal anymore. So when I think individuals get to that point, it's, you know, if you tell them, you know, if you do this stuff for a couple of weeks, you're likely going to feel, you know, 20, 30, 50% better at the end of those few weeks.

You know, I think that's a very motivating factor for, um, for a lot of people is really to just not have to deal with that annoying pain that's been there for, you know, weeks, months, years. And, um, you know, I know for me, I've gone through a couple injuries in the past where it was just all I wanted was to be out of pain. It was just to be able to do the things that I was used to doing without having that fear of being hurt again and making things worse. Yeah. What was your injury actually? Uh, I had a disc injury about three years ago, uh, from lifting weights and just not really paying attention to what I was doing, not warming up very well. And that was about a two month rehab for me because I kept thinking I was okay and kept going back and re-injuring myself. So fortunately, you know, I say, unfortunately, uh, it was not a good thing, but it also gave me an appreciation for what people are going through and, you know, what it really takes to go through the rehab. And also it kind of brings up another good point is that even though the pain might be subsiding or gone, it doesn't necessarily always mean you're better. So it's, you know, the second the pain goes away, it doesn't mean go back to doing everything a hundred percent.

So that's what I did. And it was obviously a big mistake and it took a longer than it should have to recover. So how, how many, how many like flare ups, like legitimate, like, ah, crap, I shouldn't have done that. Like, did you have throughout the entire process? Um, after the initial injury, I would say I probably had three or four instances where, um, I aggravated it and, uh, I, I immediately knew I just came back too quick and have three or four just shows how stubborn I am obviously. But, uh, that was probably about the numbers over a two or three month period. So did you happen to have any, um, cause I know that there's, there's a concept of fear avoidance, right? Did you, did you slip into like the, like the mindset of, uh, I better just take some bed rest or were you immediately like, I know which exercises are corrective stuff I need to do.

I know what therapies I need. Let's just do it. Um, I think initially there was the fear of avoidance, uh, because I'd never injured my back before. Um, and it was one of, of all the injuries I had, I've had, I think to me, it was the worst, even worse than, uh, worse than broken bones. Uh, and, and that kind of scared me, I think, in the back of my mind, um, from, from lifting and even just working on a daily basis because of the positions we have to be in. Um, but when I sat down and really thought about it and realized, well, this is my profession, I should probably know how to deal with this. Uh, I think I pretty much just made a list of things and here's what you need to do. And when I, uh, kind of systemically win about or systematically win about it, it's, uh, it made it a little bit easier for me to understand, you know, this is what you need to do. Just go ahead and do it. And then I did those things felt better. Then of course, I'm back to doing things the way I did before and some things here and there. But, uh, like I said, it was a, it was a good, um, life lesson, learning lesson for me. And, uh, it helps me, I think, better understand what patients are going through when they come in with the same type of issue. Yeah. I, I, I've always, I've always kind of wished that I can get an injury for one day, all the different types of injuries, just get it for one day and then make it go away. Yeah. That'd be awesome. Yeah. So you can know exactly what they're talking about.

I agree. Um, so with then with the rehab stuff that you did, that was like three years ago. So are you still, do you still add some of that in? Like, do you have a warmup that's specific to like for your disc injury or is there any, is there any component that you still keep in there? Um, there's various components here and there. And, um, a lot of it had to do with, um, core strength at the time and also how stiff my hips were. So that's kind of been an ongoing battle for me is how stiff they are. So that's a, excuse me, a big component of what I do on a daily basis as I kind of prepare to, um, you know, whether it's going to be weightlifting for the day or any other type of exercise, it's being able to maintain my ability to move well, not only so I can demonstrate for patients and clients, but also for my own health. So I don't have a specific regimen that I do day to day, day to day. It kind of depends on how I'm feeling that week. I'm sore, if I'm not sore, if I'm stiff, not as stiff, what I did, um, the day before. But, um, I think you, you get to a point, um, and with my patients as well, where I essentially try to give them a library of things that they can do based on how they're feeling. So, you know, by the end of the day, a lot of times they have, you know, a dozen plus exercises they could be doing, but it's, you know, never do all of these every single day. It's well, if your hips are stiff today, you know, do these hip mobility drills, you know, work on your core stuff, you know, every now and then dedicate some time to that. And for a lot of them, that seems to, to work pretty well. Once we've gotten out of the rehab stage and they're back to, to doing the things that they need to do or like to do.

So, so it kind of sounds like they're, they're supposed to do almost like a mental check-in before they even start exercising. Absolutely. Yeah. Um, you know, I, I think, you know, we can never walk into a setting, um, you know, an athletic setting, a life setting and always be a hundred percent in the way that we feel for that day. I mean, that'd be great if we could. Uh, but we all know those days where we get up and we don't have as much energy or we go in the gym, we're just feeling tired or weak, but we don't need to get something done for the day and, uh, really evaluating where you're at that day. Um, I think is extremely important for, for everybody because, you know, you can't go in and one rep max, every lift, every single day, you can't give 110% all the time in every practice, even though that's what, you know, coaches want you to be at an effort level. But, you know, if you give your body that much stress every single day, day in and day out, um, it's going to start to break down. So at a certain point it's evaluating, you know, today, uh, maybe my programming says I need to do this.

You know, you might have to back off a little bit of that day just because you can't handle it. And there's nothing wrong with that. Um, you know, I tell everyone, you know, listen to your body. It's really, really good at telling you what it needs. Um, and if you continuously push beyond that, um, a lot of times that's where some of these injuries start to creep 10, there's, I don't know. Did you ever read, uh, there was a book called Chi running. It was years ago. No, I haven't read that. I actually honestly didn't read it either. I listened to half of it of on a book on tape, which audio version. So I thought there was an interesting part in it where like, um, it was kind of like an earthy, like, you know, like, uh, I would call it like a more of like a hippie type of way of assessing like your, um, your gate patterns and everything. But he, I think he made a good point in there where he said, sit down, think about your ankle.

And, and he's like, the one's the last time you thought of your ankle. And I was thinking never until since it hurt last, you know? Yeah. So, uh, but he kind of went through that. I think it was like a five minute, like just scan of your body and just move stuff and pay attention to it, you know, mentally. So it was interesting. I didn't get much beyond that in the book, but I thought that was, it might take away. Yeah, no, it's, um, body awareness is a huge thing. Whether you've been hurt before, um, or you haven't been hurt before, um, you know, understanding what your body's limitations are, you know, how you're moving, um, where you're having issues at, uh, those are all really good things to be aware of. And that's, um, I think where, you know, us as, as sports medicine practitioners and, um, other, you know, general practitioners out there are able to help people is how can we help you identify the issues and the areas that you need to work on. And I think once, you know, you, you can become more aware of that there actually is a problem and what, and then understand, well, this is what I need to do to fix that. That that's the end game. I mean, that's where it needs to be is again, going back to the patient taking responsibility is, you know, we're here to help you and facilitate, you know, you helping yourself essentially. Yes. Like I said, the adjustments, the soft tissue, all this stuff is great. And we do it, but the bigger change for most people out there is going to come when, you know, you're working on these other things outside of the visit, because I mean, how many, you know, minutes, hours are there in a week? And how many of those minutes and hours are you spending in your doctor's office? It's a very small percentage. You know, if you go back out and you're doing all these other things and not working on those issues during that other period of time, well, that's again, a very high percentage of your week that, you know, we're probably not making any progress. So I tell everyone the second they come in, they're going to leave with homework and I expect them to do that homework. And I think that's a big reason why people have achieved pretty good results here. And that's something that, you know, I'm proud of in work is that, you know, it's not coming in three times a week for three months. It's, you know, let's give you a couple of visits over these few weeks. Let's check in how you're doing. If you're not getting better, we're doing something wrong in almost every situation. So as long as you're being compliant with stuff, you should start to feel better. And that's typically what we see.

That's good. That's good. Yeah. Everyone should, I feel like everyone should really have some type of, some type of positive change within a couple of weeks. Right. If you're treating the right thing. Yeah, absolutely. Yeah. Yeah. And there's always that. And we do make mistakes, everybody. So you got to reevaluate sometimes. Absolutely. So you're mentioning, you mentioned core stuff a couple of times and especially in yourself. Is there, is there a couple of standards that you would look for in regards to core testing or is there anything that people could test today to get a more of it, just to see if they have a red flag in their core, if it's not strong or if you can't hold position?

Um, you know, I, I test plank position. A lot of people just seeing if they're able to main goal one, get into the position correctly. Um, which is, uh, if you're doing a plank, well, it, you know, it's not just a core exercises. Can you engage your glutes, your quads? Um, you know, think of a plank of what you're pretty much stiff from head to heels as you hold that position. Um, so I think a plank is a good one. I don't really have a minimum set time. I'm looking more so for quality of positioning and that, um, is a big one. Um, and then for me, a lot of people are coming in. I want them to be able to squat or deadlift a certain, um, not necessarily a certain weight, but can they perform the motion well? Because even though we don't think of those movements necessarily as a core exercise, you know, we generally think of them as a lower body exercise in order to perform those movements. Well, you have to have a tremendous amount of core stability. Um, so when I look at movement patterns and this goes all the way back to the screening, we do at the, at the beginning of, um, a new patient visit, I'm looking to see how well they can control spinal and pelvic positioning, um, as they go through movements. And it's not always about, you know, six pack of abs.

You know, I think a lot of people think that, you know, that's, that's the standard for having good core strength, but it's, to me, the core functions in a way that, you know, it controls your spinal positioning. It helps you transfer energy from the floor, um, to your torso, into your arms. Um, and if you can't control that positioning in very basic movements where you're not loaded with any type of resistance or weight, you're probably not going to be able to do it very well under resistance or under weight. So it really comes in from the second that they walk in, how, how are they moving? Um, again, some, a few basic movement patterns. And, you know, do I see a lot of changes in position that I don't think are favorable for their body in the way that they move. Well, for a lot of people, it's, it's, you know, the overarching of the low back or the rounding of the low back and certain movements. And, um, you know, I think that's something that people are kind of aware of these days and I think becoming more aware and posturalize, um, that's a big one as well. So, so when you say movements, I know that we talked about squatting, deadlifting a little bit there, but so you're talking about movements right when they come in, all everything they do from sitting down to filling out paperwork and everything, right?

Exactly. Yep. It's, you know, how are they walking? Um, you know, if I'm, if I'm not busy and I see them get out of their car, how are they getting out of their cars? You know, when you're in pain, it's a little bit different. Um, but if there's someone that's generally not in a significant amount of pain that day, it's, it is, it's, it's the way you move and just about everything that's part of the evaluation. So when you got out of school, actually, cause I don't think, I don't know if, I don't know if I thought this way, I'd have to really sit here and think about it for a second, but, um, I know there's probably a lot of therapists or docs getting out of school that are thinking, why, why are we talking about deadlifting these people? Why are we having a squat? Is what, where, where do you feel like there's value in that for, for, I'm sure you think every, every patient should be able to do this, right? To a certain degree, of course, um, you know, variations on those lifts, but essentially those two basic movement patterns being the squat and the hip hinge, uh, demonstrate good control from the body. So some variation of those two movements, I think everyone should be able to do. Can you, can you give a couple real life examples of squatting and deadlifting and what are some reasonable weights you think that like say men and women should be able to do? Um, real life is in maybe stuff they're doing in the gym or more like what they're doing on a daily basis. Uh, like, yeah, let's talk daily basis. I mean, cause I don't know, I've, I've thought this before. Like I was thinking about how much people should really have to squat and deadlift. Cause I, I, I pitch the same thing here. I tell them that they have to be able to do it and some people don't always understand it. And then, but when I really sit down and think, cause I can, I can deadlift 300, which is not a lot for a guy. Uh, and I think, should I go higher? And I'm like, when am I ever going to pick a car up? You know, like, like, I don't know how to, how much is too much, you know, but I know there's the extreme variety of people right now where they're like, you know, I'm, I'm going to deadlift, you know, 550, 600, even more, you know, is, is it really needed and how much is needed for like a day-to-day person versus a weekend war and so on? I don't think there's necessarily, um, a given number that someone should be able to hit. Um, I, again, I think it goes back to what are the things that they like to do if you need to be stronger for certain things. Um, you know, of course the number will go up, but, uh, for me, it's, it's, it's progression with everyone. It's where are we starting from?

And can I see, um, you know, progression that, you know, that could be maybe, you know, a year from now you lift, you deadlift 20 more pounds than last year, which isn't always a significant jump, especially if you're someone that's new to it. Whereas, you know, for certain people, I feel like for whatever it is they're doing, I think they need to be stronger. So for them, I'm going to try and program for them to maybe, you know, maybe more of a powerlifting style program for them to actually generate that strength. So, you know, I think it really is dependent on what your goals are, but I mean, by no means does everyone have to go out there and be able to deliver four or 500 pounds, 300 pounds, you know, for some people, maybe, you know, just being able to hip hinge and, you know, you do that with a 45 pound barbell is going to be effective for them because, you know, maybe they're a little bit older and like you said, they want to be lifting up cars every day. So, you know, can they just have quality of movement and slowly maybe add a little bit of resistance to the point where it's challenging for them. And I think that's the biggest point is everyone starts from, you know, a different point A and it's, you know, to me, I just want to progress from there as much as we can dependent on their goals. So I would never say that, you know, everyone should hit, you know, a certain number. I think it's, you know, I just want to see that you can continue to move better and better as we continue to work together.

So when you're talking about, I know that everyone might not understand the principle of, uh, of adding weight or change or changing resistance or changing like, uh, time and retention. Um, can you explain a little bit of like how the body responds to like adding weight or anything like that? So, you know, when you, when you increase resistance and increase weight in a lift, you have to be able to generate more force throughout your body to match the amount of weight that you're trying to move. Um, so, you know, I think going back to the squatting and deadlifting example, I think these are really good ones because again, it requires a lot of tension from the whole body. But when I go went back and kind of said, you know, the deadlift and the squat are really not just core body exercises. They're great core exercises.

They're, they're really good full body exercises. And the reasoning for that is that when you think about those lifts or the variations on those lifts, um, in order to maintain really good positioning or good technique throughout them, um, it's not dependent on what the legs are doing. It's really dependent on what everything else is doing. Uh, if you look at a back squat, for example, with a barbell and the barbell sitting on your shoulders, so you better be pretty stable from your shoulders down to your hips. Otherwise you're just going to collapse underneath that weight. Um, and I really think that when you start to focus and look at those exercises, not just being dependent on the movers and the exercise, which are the legs and the hips, but really on everything else, uh, I think that's really where a lot of the value comes in those lifts and how they can help you generate better full body strength. Sorry, it's kind of getting away from the question. I know it's okay. I'm, I'm just, I'm, I'm leading you into, I'm, I'm just digging deeper and deeper into things. I don't think, yeah, I don't think there's actually, I wrote down a couple of things to ask you, but I don't think I'm following that sheet at all. Am I?

That's, that's fine. I'm good with just talking. Yeah. Um, in regards to, so we're talking about some free weights and stuff. I'm trying to think about what people might be thinking on the other end, listening to this. They might, some people might do machines is, are we getting the same type of stimulation from the core and good response from the rest of the body with, with machine based lifts? That's a great question. And I think that's where a lot of people tend to start and there's nothing wrong with that. Um, because it's a little bit more simple when you're using a machine. Um, the way that the majority of machines out there are set up is where it really focuses more on a specific muscle group and there's less overall stability required to move the weight because the way it's typically on a weight stack. So it's, you're moving something that's about one lever and it's moving back and forth with whatever direction it is for that exercise. And the weight stack is going up and down and that's how it goes. And like I said, there's nothing wrong with that.

You're generating strength. You're using muscles. It's a good thing that we're moving. But when you go into a setting where we're using free weights, meaning barbells, kettlebells, dumbbells, sandbags, et cetera, anything that's way can move in any direction it needs to, you introduce a component where you have to stabilize a system because the weight isn't moving up and down on a track. It's not moving about well lever. You have to think about really what the rest of your body is doing. And that's where I think there's a lot of value in training people in more of a free weight setting because you learn how to better control your body. And that's really what a lot of, um, you know, weightlifting is about is how well can you control yourself? And I think the best example of that is you can see a lot of guys that can go on to guys and girls can go on a leg press machine and no leg press significant weight, but you put them under a barbell. The number is not going to be the same. Yeah. Well, it's not that the legs aren't strong enough to move that weight. All of a sudden it's, it's the other components in the body, right? We're not able to stabilize the system enough to allow those big muscle groups to produce that same type of force. And that's, our brains is really good at, you know, putting the brakes on something when it feels like it might be detrimental to our body. So, um, I, that's the best example I always give people is, you know, I'm sure you can leg press a lot more than you can squat. And I asked them, why do you think that is? And, um, some people have good answers. Some people have no idea, but I think, uh, that's an eye opener for people and looking at it in that regard and why, um, and what the differences are between machine use versus free weights. Yeah. So what's a typical spread on numbers and when they answer that, how much can they leg press versus squat roughly? Depends on the person. Some people can like press, you know, eight, 900,000 pounds and can't squat one 35 just because of how stiff they are. It really depends how well they move. Um, I've seen all sorts of different variations, uh, in the, in that number difference. So it's a very person to person answer, but some of them are very large gaps.

Yeah. It kind of reminds me of, uh, I have a good friend. He's, he was a neighbor. He used to call himself the trap King cause he would just like going in and doing shrugs. Um, but, but he also did, he did that big trap. So, but, uh, he, he also did a lot of leg press. So he came into my, my work and we have Olympic bars and everything here. And we started squatting and he started, he had an addict or spasm like, like within, I think he only had 95 pounds on the bar. And I think we don't rolling into our second set. So it was basically within the warmup, but, um, it was, it was kind of funny cause he's the trap King. Yeah, exactly. Right. Yeah. It's, um, it's always interesting. Um, you know, and that's why, you know, muscle mass isn't always a good sign of function in the body.

And, you know, it goes back to the abs as well. Six pack abs are not always a good sign of core stability either. Just so people have that clear out there. Yeah. Actually, that was the next thing I was going to ask. Cause I know that, cause we've been talking about core strength and I know I have the issue too, or like when I'm talking about that, I tried to, I tried to go back to, I try to say trunk now cause I don't even want to say core cause it gives the wrong impression. Um, now so people that are really in shape that are shredded or lift a lot of weight, can they still show signs of dysfunction or poor movement and it would create an injury? Absolutely. A hundred percent. Okay. So there's, there's no real correlation with it. I'm guessing with aesthetics and function. Uh, no, I would say of those people, there's probably a higher likelihood that they do have better core control versus the general population, but it's not a given. Okay. But they can still move. They can still move poorly, even with good, with good core control. Can you still move poorly?

Yeah. Because it comes down to, um, you know, core control is a really good foundation for good movement patterns overall. I think that's, um, to be a very efficient mover, you have to have a strong core. I think that's a hundred percent true, but that doesn't mean that, you know, a good example would be maybe post-op on a shoulder. I mean, they could have been doing core exercises their entire time, but maybe we need to reeducate their shoulder, how to work now. Um, you know, there's plenty of instances where I think maybe either an injury or something that's happened, maybe, you know, in another part of their body and maybe we'll try and get away from core and go back to trunk. Cause I like that definition better. But, um, for whatever reason they're having issues in a specific part of their body, even though their core is working well. So gosh, I, we covered so much. I don't know. I don't even know what to ask yet. Is there something you want to revisit back?

Cause I know I'm going to ask you the quote at the very end, a different quote to go over, uh, that again. But I mean, is there actually, you know, we could, uh, sorry, go ahead. No, go ahead. You had, you had something there. Yeah. Um, yeah, I think maybe, um, you know, talking about core versus trunk, cause I think that's something where, um, you know, I know for a long time before I was ever in school, we think of core as rectus abdominis, right? The muscles on the front side of our belly. And hopefully if we eat well enough and exercise enough, you can actually see them. Not all of us can. They're me in the kitchen right now. Uh, but, um, you know, for me, I try and get people to understand core as it's the core of their body. So when I talk about that, it's not just, you know, the rectus abdominis, the six pack out in the front, it's the entire area, the entire cylinder around that area. I even include upper back and, you know, glutes as part of our core.

To me, it's really anything that's going to control part of our spinal positioning, which is a lot of muscles in our body as the core, because that's really what allows our arms and our legs to do the work that they need to. So pretty much anything that attaches to our trunk or our torso, um, is going to play a role in core stability in my mind, because if we have good control of our lower back or our lumbar spine, but we're having some issues in the upper back and we can't, you know, get into a good posture or a good extension through our thoracic or mid back, um, you know, that's going to play a role in how our shoulders function. So if we could correct, um, you know, the lower, lower half of our abdomen, fine, but if we can't correct that upper half of our torso, we're going to continue to have issues.

So when I lump core together, uh, again, I think trunk is a, is a good way to put it because it is, it's just about everything in our trunk contributes to how well we're controlling and protecting our spines. Yeah. Yeah. I totally agree. Like it's, it's starting to, I don't know where the term core came from, but it's, we're starting to expand into like, you wouldn't think the last might be part of it or, uh, intra-abdominal pressure or breathing or diaphragm. You know, these are parts that I don't think general public really thinks about as much, uh, cause we think aesthetic when we think core, you know, yeah, absolutely. And maybe that's just the way society is these days. But I think for a lot of people, um, aesthetically, maybe, you know, not that model that you see on the billboard, but at the same time, their, their core might work at a very, very high level. And I think, you know, you could probably think, you know, maybe, you know, linemen in the NFL where they're massive guys, you're not going to see six pack abs, but most of them move incredibly, incredibly well and a lot of it is due to their ability to control their cores. Yeah. I even think about like the, uh, they look like little jumping turkeys when they, uh, are the, uh, the Olympic weightlifters, the, the very powerful fat men. Oh yeah. I mean, they're super strong in the core, you know, or in the trunk. Yeah, absolutely. So yeah, aesthetics does not always equal function.

Um, you mentioned something, you mentioned something earlier about not really knowing it during school. Cause I know we have a couple students that listened to this. Um, is there anything that you learned, anything else you learned after you got out of school where you thought, Holy crap, I should have, we should have focused on this in school. Like any gold nuggets you want to give to them? Trying to think of specific gold nuggets. Um, you know, it's tough with specifics. You know, I think for me, to be honest, the way that I practice right now, um, the majority of it probably was not learned in school. I think school gives you a fantastic foundation to continue to learn. Um, I think the people that get into this profession and, um, you know, think when they're done with school, they're done learning. Uh, I think that's where a lot of these problems come into play. Uh, for me, it's always trying to find colleagues and other people within this profession and other healthcare professions and the personal training world and the fitness world to learn from, um, because we all have a different take on things. And if I was going to give advice to a student, it would be learn as much as you can on a daily basis. There are so many good resources out there right now that are free, uh, especially through social media that a lot of people are providing really great content out there. And to me, there's not one continuing education course, uh, one system that's going to make you a great practitioner. I, you know, for me, it's, you know, I think, uh, what has helped me, you know, get better and better is to continue to learn on a day in and day out basis. And when you have that hunger to always want to know more, or maybe you had a patient where you weren't sure what to do with them, you know, find a way to help them, you know, ask colleagues, ask someone else who maybe has more experience in that field. And as you surround yourself with people that are smarter than you and that know more than you, they're more experienced than you, uh, that really helps draw from their past experiences and their knowledge base. And we'll help you continue to grow. You know, like I said, I'm only, let's see, what am I even now? It's 2017, three and a half years out of school, not a long time at all. But, and you know, for me, I understand that. So it's, I've been fortunate enough to meet some other, uh, practitioners here in the Denver area that I've been able to talk with and learn from and share ideas with. And by doing that on a semi-regular basis, that's been one of my bigger driving factors, I think, in continuing to grow as a, as a practitioner since I've been out of school.

So, you know, as far as one thing, I don't think there is one, any one thing. I think it's, um, just pushing yourself and not being complacent with what you already know, which is a lot. School is tough. And trust me, I'm glad I'm not in school anymore, but, uh, uh, yeah, just realize that that's not the end of the road for learning. Um, no, you don't have to take any more tests or hopefully not. Um, but you know, it's never, never be complacent with where you are and practice and always try to, to learn more and be better. Yeah. That's how you're going to really succeed. That's good stuff. So I mean, that would go probably for any type of healthcare profession. Yeah, actually probably any profession period once they get out of school. Yeah. I think it's more of just a mindset in your life than anything. And you know, it's, you know, we can always, there's always gonna be someone out there that's better than you. You can't be the greatest at everything. And if you're lucky, you might be really good at something. Um, so there's always gonna be people out there that can help you grow.

And, you know, it's not being afraid to reach out to them and ask them for, for help or like I said, the sharing of ideas. Um, so people are really willing to do that. You know, my, I'm never going to turn someone down who wants my take on something and, you know, likewise, the other way. Um, I think the sharing of knowledge is only going to help this profession. I think it's going to help us get out of that funk where, you know, most people think of chiropractors as, you know, bat crackers and, you know, that's not what I want us to be because we're capable of so much more than that. Yeah. We can probably get through school within three months if we, uh, if you know, if you only cracked spines. Yeah, exactly. You know, it's, you know, and you know, think of all the stuff you learned in school, you know, I'm not saying, you know, the stuff you learned in cell biology or human developments, that's not going to help you that much in practice. But at the same time, you know, think of back to the biomechanics courses, especially, um, and what you learned in dollars and, um, start to piece together these ideas that are going to come from everywhere. Cause it is, it's, it's everything you learn. You're not going to remember a hundred percent of that, but you know, at least try and think of a few key things from, you know, every seminar you take, every speaker you listen to, every podcast you listen to and start to piece these things together. Because I think that's one thing that's great about a profession is that none of us practice a hundred percent alike. We have similarities for sure, but you know, we've all had different experiences that have brought us to the point where we're at. And I think that's what, um, drives the individuality in everyone's practice. And I think that's why a lot of us have our patient base because those people like the way that we practice. And that's something that's very, I think it's pretty unique, uh, within our profession, which is awesome.

All right. I agree. Um, let's then go with, we'll leave all of the other people, non healthcare people with a, uh, a word. I'll, I'll, I'll give you the quote here. So you can probably talk about that a little bit. Sure. So why do we consistently wait for something to break before we address it? So to all the listeners that aren't medical. Yes. Uh, this is one of the quotes that I got a little bit of a feedback from, which was mostly positive. And I think it's, it's true. I used to be the same way. I know a lot of us are out there that we're in the mindset that if it doesn't hurt, there's not a problem. Right. Um, but you know, I think examples I like to use with people are, you know, car, you know, going to the dentist, things like these where, you know, would you ever just drive your car for a hundred thousand miles and it would never make it that far, but you know, never going for a tune up, never change your oil, things along these lines. Um, absolutely not. Right. Because we know something really bad would happen. Now I'm not saying that your body's going to fall apart or come in and see a chiropractor today. But what I'm saying is, you know, every now and then, especially if you're an active person, you know, it might be good to, you know, go in and just see, see someone who is, is efficient in seeing how well you move, see if there's any problems in the way that you're exercising or training. Um, you know, it might take one visit just to see if there's anything wrong. You know, hopefully for you, there won't be anything wrong at all. But a lot of times people are surprised when they find out that, Oh, you know, my, my shoulder's not moving nearly as well on this side as the other, but they just never thought to really assess that. So, uh, you know, if you are an active person, I think, you know, taking the time to evaluate at least once, you know, hopefully more than once, but at least once, see if there are anything that's going on and hopefully down the road that prevents you from dealing with something that, you know, might set you back a little bit. Um, but it does, it has to be a mindset thing. It's, that's not just about pain is a problem. Um, a lot of movement dysfunction, a lot of things that can be there don't always hurt. And, you know, then one day, you know, hopefully not, but you know, you might wake up with something that's not as friendly and not as nice. And then, you know, now it's an issue that's going to take a little bit longer to heal where it's something we probably could have addressed in the past. Good stuff. Um, so how does everyone reach you? What's all your, uh, contacts here? Uh, let's see. Well, we can always do, um, Instagram. Uh, I've had quite a few people reach out to Instagram lately. Uh, so that's active underscore perform underscore chiro chiro. Uh, I do have a Facebook page as well, active performance chiropractic. Um, and then people are always, uh, feel free to, um, to email me. Uh, you can find that information through my website, which is www dot active perform chiro, all one word.com. So, uh, by any, any ways, uh, any one of those means that people are more than welcome to, to reach out and ask questions or if they have comments, uh, please, please feel free to, to give feedback.

Well, awesome. Yeah. And I know that everyone can going to be looking for that. Uh, what's the video we're going to do squatting and yeah, we're going to do squatting and knee position and how maybe foot and hip can control that. So we'll probably get that one out, uh, probably by the middle of next week. I'm going to take a little bit of time off this weekend for 4th of July. So maybe I'll film it this weekend, but we'll get it up by next week. I'm sure, I'm sure it'll be up well before this podcast will. So I'll, I'll find, I'll find the link to it for sure. Awesome. Well, cool. Thanks for being on. Um, and, uh, yeah, I think that's it, right? Oh, thank you for having me on. I really appreciate the time. Cool. Um, hold on one second. Let me just pause this and we'll talk for a second. Okay. Okay. All right, everybody. That was Dr. David Newton. Again, you can find all of his contact information on the show notes. That is p2sportscare.com slash podcast. And if you haven't been on there already, um, I'm trying to redesign my website a little bit more. Um, it's been redesigned majorly since the beginning of the year. And if you did see the old website, oh my gosh, that thing was a huge cluster. And I've had so many people say they couldn't find anything. They got overwhelmed because there was so much stuff on it. So this one, I really made a really large attempt to clean things up, but I was talking to a friend the other day and we're talking about user experience.

So I don't know if you all know what that is, but user experience is basically where you can navigate the site really easily and find the things you want to find. So we were talking the phone a little bit and we were talking about a low back condition and I had to explain him, explain to him step by step of where to find it. And he's like, well, I would have never found that. I'm like, well, what do you mean you wouldn't have found that? That thing was right there in plain sight, or at least I thought so. So here's what I'm asking for is if you guys go on there and check out the show notes, play to the side a little bit. There's a spot where there's stuff that you can buy that is either eBooks or posters or things that I've referenced that are basically through Amazon.

I'm just trying to give you guys areas to find stuff easily. Also, there's a bunch of articles that I spent probably 40 hours each doing on different parts of the body for, you know, knees, hips, foot, ankles, shoulders with runners, golfers, baseball. I mean, all these different things. I'm trying to make these articles super comprehensive, really, really good with, with pictures and infographics. So you guys really don't have to go much anywhere else to look at other articles. If you find holes in my article. Um, I mean, I pulled for multiple different resources, uh, PubMed as well as, uh, Medscape and the most current research, if I possibly could in the most valid stuff. So if you guys can go through there and just find this stuff and just give me feedback on the site. Um, I make it, I make all those contents so you guys can find it and it doesn't do anybody any favors if you can't find it. So we need to figure out the workflow, maybe tell me kind of how you got in the site, which is probably going to be the show notes, but go to the homepage and then kind of see where you go from there. Do you hit the click or the start here button? Did you start at the store? Did you start at the injury site? All this stuff is really interesting to me.

It'll help me out a ton. If you have a injury, by the way, which I've mentioned on all the podcasts, go onto the site and there is areas where you can contact me and then state your story. Tell me what's going on with, with your injury. I can't specifically give information on how to treat that one condition on you specifically, mainly because I haven't seen you and I haven't done an exam and it's against healthcare law. That's just how it is. Um, but it doesn't mean that everybody doesn't have similar questions about it because if you have the question, someone else does too. So all these things help me create podcast content and I'm slowly collecting people's, uh, questions and emails and voicemails about what they have. So I can create new stuff on podcasts and videos that you guys want to hear about. So go on there, put that on. And if you're listening to this podcast on someone else's website and it's embedded, go straight through to iTunes, if you can, iTunes is where you can get all the stuff to date when it comes out. Uh, it's releasing every Wednesday morning.

And we also have YouTube videos that release, excuse me, they release every Friday morning. So that's where you find the correlated videos. And if I talk about any of them in the podcast, so go on there, please subscribe. Thanks for listening. Um, give me any feedback if you possibly can. I'll speak with you guys soon.