Podcast

Episodes

Episode 280

Saving Your Summer Mileage: Knee-Dominant Training for Runners & Hikers

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ If you struggle with nagging knee issues when running or hiking, your first instinct might be to shut down activity, rest, and wait for the pain to dissipate. In this episode, we break down why that exact pattern of protective avoidance actually feeds into long-term quad atrophy and structural weakness. We move past general philosophy and look directly at knee-dominant exercises designed to build real tissue tolerance. Discover how to use targeted lower body strategies—from isometric wall sits and split-stance holds to machine variations like leg presses and hack squats—to safely navigate structural joint sensitivity. We also explain how to tweak variables like your foot position and shin angle to maintain maximum muscle contraction while bypassing painful ranges of motion. There is no such thing as a truly "bulletproof" joint, but you can systematically train your lower body to handle deep load, tolerate changing trail pitches, and keep your upcoming summer backpacking trips on schedule. Listen to learn: Why absolute rest is almost always the wrong answer for lingering, non-surgical knee complaints. How to utilize a 30-second maximum isometric hold to fire up dormant lower body musculature. Creative ways to structure a time-efficient gym circuit that unloads a sensitive joint while keeping your training productive. Adjusting your setup on the leg press and footplate to safely target the quads. Breaking the cycle of "lazy" quad function so your body feels fully engaged on your next steep descent.

17 Minutes – Jul 6, 2026

Episode 279

Stop Blaming Your Knees: The Hip dominant Solution for Runners

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ If you're dealing with stubborn, non-trauma knee pain that's threatening your upcoming training miles or summer backpacking trips, it is time to look away from the knee joint itself. In this episode, we break down why nagging knee issues for runners, hikers, and active adults in their 40s are almost always an "upstream or downstream" mechanical problem. We pull back the curtain on how a lack of hip strength and core control forces the knee into excessive internal rotation, adduction, and structural collapse (knee valgus). Discover why corrective measures like clamshells, hydrants, or foam rolling your IT band aren't heavy enough to build true mechanical resilience, and why functional, closed-chain compound movements like deadlifts and single-leg variations are the gold standard for long-term relief. We also discuss how to implement isometric holds (like wall sits) to safely maintain local quad and hamstring capacity without flaring up a sensitive joint. Stop avoiding load, start building intentional capacity, and get your body back on the trail. Listen to learn: Why non-trauma knee complaints are actually hip or ankle problems in disguise. The relationship between lower back tightness, "glute amnesia," and rotational knee stress. Why your IT band isn't doing its job as a lateral stabilizer (and how the glute max dictates it). How to select the right leverage and equipment modifications (kettlebells vs. dumbbells) to train through injury. Simple strategies to break the psychological cycle of avoidance that leads to long-term muscle atrophy.

19 Minutes – Jun 29, 2026

Episode 278

Strength Training for Runner. Simple ways to change your gait

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ This episode of Restoring Human Movement highlights the critical role resistance training plays in building a resilient and efficient runner. Host Sebastian Gonzales breaks down practical application strategies based on the current consensus from the American College of Sports Medicine, emphasizing that consistent, habitual training is often more impactful than sheer intensity. Runners will learn how structured strength work directly improves key physical attributes, such as increasing tendon stiffness to boost running economy and developing hip and core strength to combat common biomechanical issues like overstriding. By focusing on fundamental compound movements—including squat and hinge variations—this discussion provides actionable parameters to help runners move away from just chasing symptoms and toward addressing the root causes of injury through improved physical capacity.

25 Minutes – Jun 22, 2026

Episode 276

Rock Plates, Zero Drop & Plantar Fasciitis (Helpful or Harmful?)

Rock Plates, Zero Drop & Plantar Fasciitis (Helpful or Harmful?) Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Are you a trail runner struggling with the sharp, stabbing heel pain of plantar fasciitis? Is your morning run being sidelined by morning stiffness? This episode is your comprehensive guide to navigating the complexities of plantar fasciitis from a trail-specific perspective. We'll discuss the unique demands that rugged terrain places on the plantar fascia and explore how to modify your technique and gear to support recovery. We dive deep into the gear that trail runners rely on and how specific features might be helping or hindering your heel pain. We analyze the role of rock plates —do these stiff protective barriers offer relief by reducing torsional twist and stabilizing the foot on uneven ground, or do they aggravate the condition by adding stiffness? We'll also examine the polarizing topic of zero-drop trail running shoes . We investigate the theory that eliminating the heel-to-toe drop can strengthen the foot and Achilles over time, versus the risk that it may place immediate, excessive strain on an already inflamed fascia. Join us as we unpack the biomechanics, discuss transition strategies, and provide actionable advice to help you manage plantar fasciitis without hanging up your trail shoes.

16 Minutes – Jun 15, 2026

Episode 276

Why Stretching Isn't Fixing Your Plantar Fasciitis (What Actually Works)

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Why Stretching Isn't Fixing Your Plantar Fasciitis (What Actually Works) Is the first step out of bed a sharp reminder that your plantar fasciitis isn't gone, no matter how many calf stretches you do? If you are a runner or trail runner relying on stretching, night splints, or icing to treat your heel pain, this episode is a critical reality check. We dive deep into why conventional "stretching protocols" for plantar fasciitis are fundamentally flawed, often failing because they treat the symptom (tightness) rather than the mechanism of injury (overload). This episode cuts through the standard advice to explain why the "root cause" of your pain is almost never solved on a stretching block.

16 Minutes – Jun 8, 2026

Episode 277

Should You Ice Plantar Fasciitis? (Splints, Barefoot & Recovery Tips)

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Should You Ice Plantar Fasciitis? (Splints, Barefoot & Recovery Tips) Why Do We Ice? We've all heard the standard advice: R.I.C.E. (Rest, Ice, Compression, Elevation). We use ice primarily to reduce inflammation, swelling, and pain. When you ice your heel, it constricts blood vessels (vasoconstriction), slowing the blood flow and providing a temporary numbing sensation. This makes it excellent for symptom management. If your heel is intensely painful, a 15-minute ice massage (like rolling your foot on a frozen water bottle) can offer significant, immediate relief. But temporary relief and healing are not the same thing. Why Icing Plantar Fasciitis May Delay Healing While it feels good in the moment, the scientific community is shifting its perspective on icing soft tissue injuries. The old R.I.C.E. model is being replaced by models like P.E.A.C.E. & L.O.V.E. (Protection, Elevation, Avoid Anti-inflammatories, Compression, Education; and Load, Optimism, Vascularization, Exercise), which emphasize avoiding anti-inflammatories, including excessive ice, during the early healing phase. Here is why you should minimize icing if your goal is long-term repair: Inflammation is Required for Healing: Plantar fasciitis is rarely a purely inflammatory condition; it's more often "plantar fasciosis"—a degenerative breakdown of the fascia due to repetitive strain. Regardless, when the body is attempting to repair tissue, inflammation is the first, crucial stage. Ice hinders this natural, healthy process. Impedes Removal of "Waste": The tissue breakdown that happens with plantar fasciitis creates cellular debris that needs to be cleared away. This "garbage" removal requires movement of lymph, which happens via the contraction of nearby muscles and healthy blood flow. Ice slows this circulation down. Restricts Blood Flow to a Deprived Area: As Dr. Gonzales explains in the podcast, the plantar fascia already has notoriously poor blood flow. If you restrict that flow further with ice, you are starving an injured area that is desperate for the nutrients and oxygen carried by the blood to initiate repair. If your heel pain isn't getting better and you use ice multiple times a day, you may actually be slowing your own recovery.

15 Minutes – Jun 1, 2026

Episode 277

Can You Run with Plantar Fasciitis? (When It's Safe vs Risky)

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Can You Run with Plantar Fasciitis? (When It's Safe vs Risky) Few injuries cause as much distress to a runner as plantar fasciitis. When every step out of bed feels like walking on glass, the prospect of pounding the pavement can seem impossible—or incredibly risky. he most common question injured runners ask is: "Can I keep running?" The answer isn't a simple yes or no. T he decision to run depends entirely on understanding the current capacity of your foot versus the load you are placing on it. Run at the wrong time, and you risk chronic degeneration or even a rupture. Run at the right time, with modifications, and you might actually support your recovery.

11 Minutes – May 25, 2026

Episode 276

Why Plantar Fasciitis Hurts More at Certain Times (Morning, Sitting, Trails)

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Why Plantar Fasciitis Hurts More at Certain Times (Morning, Sitting, Trails) Plantar fasciitis is rarely a constant ache; its defining characteristic is pain that fluctuates dramatically based on activity and time of day. This variability often confuses sufferers. Why is that first step in the morning excruciating, but walking improves it? Why does sitting aggravate it? And for trail runners, why do uneven paths feel worse than asphalt? According to Dr. Sebastian Gonzales, host of the Restoring Human Movement podcast, the reason plantar fasciitis pain changes is because the load being placed on the fascia is constantly changing. The pain isn't randomized; it is a direct response to overload . Understanding the "why" behind these specific pain spikes is essential for managing your recovery. 1. Morning Pain (The "First Steps" Spike) The most hallmark symptom of plantar fasciitis is intense, stabbing heel pain during the very first steps after waking up. To understand why, look at what happens while you are sleeping. When you sleep, your foot naturally relaxes into a position called plantar flexion, where the toes are pointed down. While this is comfortable, it means the plantar fascia ligament (the arch support) is held in its shortest, most relaxed state for hours. Overnight, the body attempts to repair the damaged tissue, and the fascia begins to slightly contract and tighten. When you take that first step out of bed, you are instantly forcing that shortened, contracted, and stiff fascia to stretch out under your full body weight. This sudden, acute strain on the inflamed attachment point at the heel is what causes the sharp, debilitating pain. Walking usually "warms up" the tissue, making it more pliable and decreasing the pain, but the underlying damage remains. 2. Pain After Sitting (The "Cool Down" Effect) Similar to morning pain, many people find their heel pain spikes immediately after standing up from a period of sitting, whether it's working at a desk or riding in a car. This occurs for the same physiological reasons as morning pain, but on a shorter timeline. While you are sitting, the fascia is no longer under a load and begins to relax. The tissue begins to "cool down," tighten up, and contract slightly. When you stand up, you are suddenly re-loading that shortened fascia, stretching it under your full body weight before the tissue has had any opportunity to warm up and become flexible. The fascia is caught at its weakest and most contracted state, leading to acute strain and immediate pain.

10 Minutes – May 18, 2026

Episode 275

Best Trail Running Shoes for Plantar Fasciitis (Cushion, Support

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Best Trail Running Shoes for Plantar Fasciitis (Cushion, Support) Finding the right trail running shoes for plantar fasciitis involves balancing protection and support with specific gear features to address the condition's root causes. Based on insights from the Restoring Human Movement podcast, the best options often include maximal cushioning to absorb impact and support the arch. This requires a careful analysis of the dynamic system in which the runner moves. Here is a guide to selecting footwear based on established recovery principles. Key Features of a Supportive Shoe When managing plantar fasciitis, your focus should be on managing the load placed on the fascia. Features that support this goal include: Maximal Cushioning: Shoes with a plush, high-stack height of midsole foam—found in categories like the "Max Cushion"—work to decrease the acute peak forces and impact that the heel encounters on rugged trails. A "Rocker" Geometry: Many maximal shoes are built with a "rocker" shape that encourages a more efficient forward roll, reducing the flexibility required from the foot and lessening the pull on the inflamed fascia. Stability over Stiffness: While many trail shoes feature rigid rock plates to protect against sharp objects, stiffness can sometimes aggravate an injured fascia by adding stress. Look for shoes that are fundamentally stable rather than just stiff, and which provide supportive containment around the midfoot and arch. Navigating Zero-Drop Trail Shoes and Recovery There is a often-discussed theory regarding zero-drop trail running shoes for recovery. Proponents suggest that eliminating the heel-to-toe drop (making the heel and forefoot level) can eventually strengthen the foot and Achilles. However, for a runner with active plantar fasciitis pain, this transition can be highly risky. Zero-drop shoes place a significant and immediate load on the calves and Achilles, which are often weak links contributing to the fascia's overload. Switching too fast can create a "boom-bust" cycle, spiking the strain on the already compromised fascia. If you utilize zero-drop or minimalist footwear,

10 Minutes – May 11, 2026

Episode 274

Where Should You Run with Plantar Fasciitis? (Surface, Speed & Hills Explained)

Ready to find out why your pain keeps coming back dispite trying everything? Book a free Discovery Call here. https://www.p2sportscare.com/webinars/ Download the FREE Plantar Fasciitis 6 Step Recovery Program here Where Should You Run with Plantar Fasciitis? (Surface, Speed & Hills Explained) When you have plantar fasciitis, your pain fluctuates not randomly, but as a direct result of the specific forces placed upon your foot. If you are struggling with that signature stabbing morning pain, pain after sitting, or increasing discomfort while running, it is because your activity is exceeding the current capacity of your injured tissue. To continue running safely, you must decrease that peak load by modifying your environment and technique. Master the Parameters of Load Management This episode cuts through the standard, passive advice (like resting or stretching, which rarely fixes the root cause) to offer actionable strategies for active runners. You cannot wait for the pain to stop; you must learn how to load your foot appropriately. We explain the "why" behind the specific parameters you need to modify: 1. The Best Running Surfaces: Understand why asphalt or concrete is often more forgiving than variable, uneven terrain or trails. We break down how soft, uneven surfaces force your foot into torsional (twisting) strains, which spike the load on the plantar fascia far more than the simple, repetitive impact of hard pavement. 2. Speed and Intensity: Why sprints and speed work are the most critical factors to eliminate during early recovery. High-velocity running spikes the acute load on the Achilles tendon and the fascia, risking chronic degeneration or, in severe cases, rupture. 3. The Impact of Hills: Analyze how running uphill forces your ankle into excessive plantar flexion, placing extreme strain on the calf and fascia. We discuss why you must avoid hilly routes until your calf strength and tissue capacity are rebuilt. Learn When Running is Safe vs. Risky A key takeaway of this episode is understanding the difference between temporary symptom management and long-term healing. We emphasizes utilizing tools like supportive custom orthotics only as temporary band-aids. These supports are excellent tools to help decrease the peak load on the fascia, allowing you to settle the acute symptoms while you are in an active rehabilitation program to address the weak glutes, calves, and intrinsic foot muscles that are the true drivers of the overload. To determine if your run was "safe," utilize the essential 24-hour check. If your morning pain is not worse the day after a run, your current load (surface, speed, and mileage) is manageable. If morning pain escalates, you did too much. Don't let plantar fasciitis end your running. Tune in to understand how to build a resilient, strong body that can handle the specific environmental demands you place upon it. And remember, for a comprehensive recovery plan that builds tissue capacity and restores your human movement, schedule a consultation with a provider in Huntington Beach or utilize our online programs.

8 Minutes – May 4, 2026

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