Barbell Shrugged - Preventing and Recovering from Knee Injuries w/ Dr. Theresa Larson and Anders Varner - 292

Episode Date: December 20, 2017

Dr. Theresa Larson, DPT and Anders Varner are co-creators of of The Low Back Fix and The Knee Fix. They have taught movement principles to thousands of trainers and health practitioners on 4 continents, and have coached and treated over 100 CrossFit Regionals, WWE, NFL, and MLB athletes. Dr. Theresa Larson is also the founder of Movement Rx, a physical therapy and wellness company that offers support to wounded warriors and individuals with health and movement issues. She travels all over the world as a speaker for MobilityWOD and the CrossFit Movement & Mobility Trainer Course. Anders Varner is also owner of Anders Varner Training located in San Diego, CA. A four- time CrossFit regional competitor and member of John Cena’s “One Ton Club,” Anders has trained with and coached high level athletes from the worlds of the NFL, WWE, and CrossFit. Our knees are the biggest joints in our bodies, and they are super important because they provide stability. Knee pain and injuries are usually a result of bad habits associated with foot, ankle and hip movement. In this episode, we cover knee problem symptoms, such as sciatica, knee clicking, behind the knee pain, knee overextension, toe dominance, and more, and tips on how to have healthy, long lasting joints. Enjoy!   ► Download our free 50+ page Olympic Weightlifting Training Manual at:   http://www.flightweightlifting.com  ► Subscribe to Barbell Shrugged's Channel Here- http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including Shrugged Strength Challenge, Muscle Gain Challenge and FLIGHT Weightlifting. Find Barbell Shrugged here: Website: http://www.BarbellShrugged.com Facebook: http://facebook.com/barbellshruggedpodcast Twitter: http://twitter.com/barbellshrugged Instagram: http://instagram.com/barbellshruggedpodcast

I got my spine, hips, then my knees are loaded. And it should not be the first knee to load. So just long story short, it's never one quick answer. That's what I also want to tell people. You obviously listen to me talk. You're like, lady, just give me one answer. Well, I'm not going to because that would be too easy. Welcome to Barbell Shrugged. I'm Mike Bleser here with Doug Larson. And we're down here in San Diego at MovementRx hanging out with Dr. Teresa Larson and Anders Varner.

Today we're going to be talking about the knee and all the things about the knee. I'm interested in finding out about what actually causes knee pain in the first place because you know we got like the front of the knee and the side of the knee and the back of the knee and people a lot of times go oh I have knee pain and I just want to know like what causes it and in what areas of the knee that might be happening. Yeah I feel like with all injuries people tend to manage symptoms instead of root causes so you know I'm really curious from your perspective like what causes knee pain like what what upstream and downstream joints you know maybe compensating or what pre-existing conditions could contribute to knee pain like how does someone get knee pain and then when they have

knee pain like what do they do about it how they still get a good training effect and how do they still make progress even if they're having some knee pain even if it's going to be a chronic long term knee pain thing where you know your knees just messed up but still you have goals that you want to accomplish and you want to accomplish and you want to still be athletic. What do you do? Yep. And we've had both of you on the show previously,

but in case people haven't watched that yet, can you fill us in on your background, please? Yeah. Go for it, Anders. There it is. My name's Anders Varner. I am a strength coach. Strength.

Ninja. Call me a ninja. I guess I found the strength and conditioning thing like 13 years old, so 21 years later now. What? I thought you were 21. Opened a gym in 2010, San Diego Athletics in Pacific Beach, California. We sent 70-plus athletes to the regional in six years.

I competed there four times. And I was John Cena's training partner for three and a half years, which is pretty awesome. So I've been around the block. And along that journey, I have beat up. That's the only thing people are going to remember about you, by the way. That's right. That's cool.

The WWE guy that you had on the show, remember that guy? Some people don't even know he's a wrestler anymore, which is really interesting. Yeah, yeah. He trains really well, by the way seen i've seen some of his training like he does some legit training yeah he's really really smart when it comes to training conditioning um it's just been like his whole life really um and to do it for 16 years in the wwe you better take pretty good care of yourself um but along the way I probably had every injury known to man.

And after. Did you ever have your wisdom teeth taken out? I did, but not a training protocol for that. So that's really been kind of the me chasing this human potential thing as much as I possibly could. Getting to the end of it and realizing, whoa, I'm going to have to reassess where I'm at. I got to get healthy joints. I need to figure out what is like the longevity piece of this dr t was my physical therapist and in charge of making sure my brain didn't go crazy and uh showed me the way and this is how we partnered up because her story is even cooler than mine what's what is the way

um the way is well let me tell you about the way well after i give you my little bit my bio i figured i figured the way would be embedded in your personal life story yes so kind of um everyone has their own way it's a very chop wood carry water thing coming our way i feel like lift weights swing kettlebellbells, repeat. Stay present. Yeah, stay present. But I thankfully did get to meet Anders on my journey of growing MovementRx because I was in his gym, Seneo Athletics, where I also met John Saina, and he gave me some great advice of you just need to have fun when you train. I was like, yeah, you do.

So do things that are fun. Okay. Like beat people up. No. So, but I, I, my background, um, the shortest in my family at six one, I like to give people a context. Like I come from a family of giants. Uh, but with that, I had to like stick up for myself a lot and join the Marine Corps after college, uh, played professional softball for a year. It was a fast pitcher. So I know what it's like to be dominant on one side versus the other and very developed on one side versus the other. After playing softball, I decided I got to figure out what I'm going to do with my life. And after the Marine Corps, it was like, what am I going to do?

I was an engineer officer. Like, do I blow shit up the rest of my life or am I going to do engineering, which I thought was very boring? I loved working with the Marines, but that kind of work just wasn't, like, oh, my dream. But I did have a passion for medicine and fitness. Like, my mother was, you know, unfortunately in and out of the hospital a lot when I was young. She died of breast cancer when I was really young.

And I was like, I want to, I wanted to learn the medical side, but do I really want to be in the medicine? Do I want to be prescribing medicine? You mean drugs? Yes, drugs. Medicine and drugs are not always the same thing. Right, you're right. So the choice is to be a doctor or not?

Yeah, so a doctor of medicine. And I thought like, okay, well, I'm more into fitness. So I'm going to go that route. But what can I do where I have the license to really help someone medically and on the fitness side? So PT was that fix for me. So I went to school and came to TPT and started my own business shortly thereafter because the real world of physical therapy traditionally just didn't fit me. Just don't, I don't really fit in. I feel like a lot of different, I mean, in Marine Corps, I always felt like a misfit too. I had my tribe, but I'm very free spirited, which isn't necessarily the

thing that like, you know, it's group think focused. Like do what the group does. Whereas I like to do things a little bit differently. I ran into a similar problem in the Navy. Military loves free spirits. Yeah, so I got in trouble a lot, you know, and not doing anything crazy, just doing things like creative. And in PT school, I felt like myself falling into that same you need to work this way for five years until you can do this and

for these kind of people and make sure you have a mentor and I was like Peace out after meeting Kelly Sturette seeing what he was doing getting involved with that group I was like I am NOT doing traditional PT Yeah, so hence started MUMM Rx and then got to meet Anders and published my book Warrior, which is about my experience in the Marine Corps and my experience just struggling with abusing physical fitness, actually.

Abusing physical fitness and abusing food, which I know a lot of people who are listening might be able to relate to. Yeah, we did a show together a couple months ago called something to do with the low back you guys have the low back fix which is an online thing that you do and so if you have low back pain are you interested in that you know refer back to that episode i'm not sure what what the numbers off the top of my head should have looked it up but just google that and go find it or maybe

we can google it during the halftime break or something like that but today we're gonna talk about knees you know you're a your physical therapist your strength coach like you guys understand all different aspects of the body today we're talking about knees so back to my question from earlier like you know how do you how do you keep your knees healthy through you know decades of strength training and as you said you've been training for 20 plus years and you had every injury known to man like you know do you in retrospect understand how you got those injuries and then now you understand how to keep from getting them in the future yeah so the majority of the problems that we've run into with people that are chasing performance is the

performance gets in the way of the longevity it's a really simple thing to happen every single day right yeah training to compete is not necessarily healthy yeah i think you actually at worlds this weekend had a really awesome quote of like weightlifting is really healthy for you until you decide to be like really good at it or unless you want to compete yeah unless you want to compete in it our buddy lauren used to say that someone someone who coached me and Mike back in graduate school. Yeah. So I remember being at a weightlifting competition and dropping a 205 pound snatch on my big toe and regionals was like three months away. I don't have time to rehab things like this. So what happens is you start favoring one side of your body over the other.

You start ingraining some really bad movement patterns. I feel like the majority of the time when we're starting to look at knees, the hip's a problem, the ankle's a problem, the knee just gets beat up. Dr. T has an awesome saying that the knee is just the middle child. It often gets forgotten until it gets really loud and starts bothering you. But we, if we can work on the movement patterns and make sure we have the proper mobility and stability above and below the joint, things start to work out a lot, a lot easier for people. Yeah. So the knee is a technically, if you look at a joint by joint approach, it's a stability joint. It's got, and it is the biggest joint in the body, but it is between the hip and the ankle,

which need more mobility. So if those are limited in any way from, you know, if they're limited in any way, it's going to affect the knee. And it doesn't usually affect it. It affects it over time, just through poor repetition, right? Squatting with toes turning out, knees coming in, hips not able to rotate externally and even internally, right? If you injured your big toe, for example, the great toe, and right, that great toe needs to get 60 degrees of extension when you walk. Well, if you don't have that from jamming your big toe, well, what's going to happen is you're not going to get that extension. You're not going to get that hip extension that goes along with it, and that knee's going to suffer as well and or squatting having a limitation the big toe can cause you to

shift away from that injured side onto so putting more bias on the other side then all of a sudden your knee starts to hurt on that side or hip and you blame that whereas the actual cause is oh you jammed your big toe three months ago and you never quite paid attention to how you moved and compensated your brain will immediately compensate when you start to have pain right let's say you just tweaked something your knee your hit your your big toe your low back will automatically your body until you rewire it will compensate and sometimes that compensation will cause you to be pain-free over time. Like it will.

But you're still compensating with your movement. So over time, something else is going to give. So compensation is basically just a poor technique, is one other way to put it in some cases. Some cases, yes. So your body will naturally compensate because it's designed to move. So it's going to figure out a way to move. Like with the adaptive population I work with, it's amazing.

You don't have a knee. Well, if you don't have a lower leg, well, your body is going to figure out how to squat again. It needs to be taught. But for those of us with legs, like you want to use them. You want to be as balanced as possible. So learn how you need to pay attention to how you're compensating. So you're actually not taking weight off that injured side and you're actually loading it effectively. And that's where

rehab comes in. You're regressing things until you get to a certain point where you can start to progress again. But most people don't like to regress. They just want to jump back in, rest, and jump back into where they were. So going back to your comment on like the cause of knee pain, right? The knee is like the middle child. It's the stability joint. So it's going to start to scream at you if the ankles are limited and if the hips limited. And even if the low back starts to overextend every time you squat or hinge, well, that puts immediately, if you just throw your butt out right now, that immediately makes your knees bend. Then go ahead and squat down.

You can't help but load the knees more. So automatically you're getting more of a shearing motion. You do that a thousand times without knowing it because you don't know how to squat. Well, eventually the anterior knee, that patella tendon, that quad tendon that the doctor tells is your diagnosis isn't actually the problem. It's because you couldn't set up your spine correctly yeah I think I mean it's counterintuitive you know people go oh I've got knee pain and then you know I

I've had friends go get even therapy and they're like they didn't even address my knee like what they do they worked on my ankles and my hips but not even my knee and like oh well unfortunately they didn't explain to him why that's happening. They didn't educate him. But yeah, it's, it's rarely what's when someone has a knee injury, it's rarely the knee that's the problem.

What are some lifestyle things? Like one that always jumps out to me is women who wear high heels all the time have hard, their ankle mobility sucks and they end up with knee, and you watch them squat and kind of cringe. It's like, oh, fuck, you're going to be blowing that knee out. It's only a matter of time. What are some other things that people are doing that are setting them up for failure?

The most common one, we all deal with way too much stress in a seated position throughout the day. It's the most obvious thing that's reaching the broadest spectrum of people right now. We wake up stressed out, take all this stress onto our body, but we have no way of releasing it. Kind of the founding principles of all of the programs we've created is just this idea of breath balance and behavior patterns, right? So not just the importance of the breath and turning on like the intra-abdominal muscles but down regulation getting the tension out of the body leading to just more balance not only just external stress and how we manage that transitioning into kind of whatever

person we need to be whether that's at work at home whatever that is but being able to create some space in those transitions and then creating behavior patterns that allow us to live a healthy life. So the gym doesn't need to be this place where we go kick our own ass every single day as hard as we possibly can. We can create this balance in our life where some days we slow down a little bit, like some days we're going to lift and try and PR. You have the potential to go in and go as hard as you possibly want and then lift as much as you possibly can every single day. But if we instill these, this,

the ability and the skill to slow down, be mindful of where we're at, be mindful of like what external stressors are bothering us, then we have the opportunity to make a better decision once we get underneath the bar. Like maybe today a goblet squat's way better because I slept three hours, didn't really eat well and had a stressful day. Probably a little bit better decision. We can work on some movement patterns. You're still getting the same benefit of handling external load,

whatever training stimulus you're looking for. It's just, we don't need to just layer stress on stress over and over and over again without having this ability to train how slow we're going. Nobody ever thinks about like, man, one breath in one minute. That was really cool. Like I'm really getting good at this slowing down thing. Like it's really unsexy to learn how to go slow,

but people talk about training their weaknesses. Well, your biggest weakness is you're injured all the time because you're dealing with way too much stress and you don't know how to relieve it. So working on that down regulation piece and everything, just starting with the breath, then we can start to layer on mobility and stability and getting into some more like better movement

and behavior patterns. So some specifics for like lifestyle things. So high heels, obviously super sexy to wear to make your calves look amazing. However, when you go to squat, it causes a very knee, anterior knee-driven movement. It's really hard to squat keeping your heels down, right, and, like, loading your hips more. It's going to kind of look like just bending over at the waist.

So it really, when people think squatting. It works at the club. It totally works. So well. So, yeah. Different goals. Right. So in high heels, it's, I mean, we tend to. I'm not talking about squatting in heels. I'm just talking about walking in heels Different goals. Right. So, in high heels, it's, I mean, we.

I'm not talking about squatting in heels. I'm just talking about walking in heels. Right. Okay. Well, yes. We want the girls to keep squatting in heels. Okay. Yeah.

I want, you know, them to be empowered. Not have to need that. Okay. Anyway. So, heels, yes. Not so awesome. So if you, if you find yourself having, like you're in a work environment where you have to wear heels, like bring flats to work, try that. I know it's, doesn't make your calves look success as sexy, but freaking do calf raises then. Or, you know, there are other ways to also make your calves look sexy. Um, other, so like he mentioned sitting.

So what is the biggest implication with sitting is, yeah, it makes us very sedentary. It turns, it doesn't get as much blood flow to tissues that need to have blood flow, like the glutes. You sit on the glutes 25, 30 minutes of that, then you decrease the ability to, like the energy to those glutes. Like it doesn't mean the glutes just turn off, but they definitely aren't going to work as effectively. Right. So they start to adapt to this more lengthened position. Adapt to being flat.

Right. So laminate it, butt lamination. So then you go to get up, and the very thing that's supposed to support your low back and those knees, right, is not actually going to be working effectively for you. So then you go straight to the gym, you do your workout, you do your knee-driven squats, you do your elliptical, whatever you do, you do maybe CrossFit, but you haven't fired up those glutes enough

during the day because you've been sitting so much. Well, the load's going to be taken out on that knee. So that's the big one too, like runners. Even if, let's say you're not a lifter and you're a runner listening to this, most likely you are a lifter and a runner. Like just getting up and just going for a run, and especially if you're a heel striker, if you strike and you're wearing these pretty cushy shoes, right, versus more minimalist shoes, that's going to put more ground reaction force through the knee as well as the low back. So running form matters. Walking form matters.

Like are you turning, you know, are you walking with your toes turned out? You think that's cool? Because it's actually not cool and it's not really effective on the knee. So it puts, by turning your toes out, your arches are going to not get the same kind of input. They're going to actually become flatter over time. I mean, there are people with rigid arches, so no matter what you do, they are going to not get the same kind of input. They're going to actually become flatter over time. I mean, there are people with rigid arches, so no matter what you do, they're going to always have a rigid arch.

But still, mechanically, it does not put useful stress into that knee. So we're designed to walk with our toes forward. We're designed to have an arch in our foot, right? If we start walking toed out or being lazy about how we stand without having an arch, well, eventually there's going to be pressure, especially on the inside of that knee. So you're going to start getting inside of the knee pain and or you're going to get pain on the outside due to the tissue becoming tight.

But then you're going to complain of that when the real problem is, well, your feet aren't strong anymore. You walk toe toed out. So, I mean, the list kind of can go, can be long in terms of lifestyle implications. I think people just, the unfortunate thing about knee pain is that it really does take people away from doing what they love, just like low back pain. That's why I think, well, I don't like to talk about pain as much, or we don't like to talk about pain as much. We like to talk about function. It is something that limits people from doing what they love, and it

doesn't have to, because simple things can be adjusted to make your life amazing. Like my older brother, 6'8", likes to run, knee pain all the time, right? He sits in a plane, like he's six, eight, so he's not exactly able to sit up straight, but like sitting all day long and then going for a run with cushy shoes, heel striking, like, yeah, it's a disaster waiting to happen when little things could be adjusted. The shoes could be adjusted, right? Working on squatting. Well, now that you've been sitting for that long, right? And you haven't been working on your ankles or your bottom of your feet. Well, let's say your ankles are limited over time. That's going to work its way up the chain. And usually the joint that needs the stability that needs the control is the one that's going to scream at you. So much of you talk about

what's the lifestyle problems that we focus on movement all the time. Most people don't think about sitting down as a form of movement. But you sitting there talking, I am squeezing my butt a little bit more. I notice my arches. Movement should be this practice that we're cultivating all day long. It's not just going to the gym and are my glutes turned on. Well, are your glutes turned on when you're standing? You start talking and all of a sudden I have to turn my,

turn my feet out, make a better arch. Like these things should be practiced throughout the day, cultivating better movement and being aware of where your body is in space. It doesn't have to be just the gym because that's where you're adding intensity to this practice. But find a way that you can think about this

throughout the day and you going to be much more mindful of the way you move. Yeah, I mean, that adds a level of presence. If you're putting your attention into what's happening in your physical body, you're thinking less, which is actually a good thing we're finding. Yeah, it's the mindfulness.

So I worked with a mindful, this guy that runs Medicine Mind, a biofeedback therapist, Jim Cahill, he's, you know, he's got a mindfulness-based meditation practice that he's taught me. And it's, it's being, you know, part of it's being still and quiet, right? Being still and quiet, your body can find balance. But in movement, you know, shut out the noise for a little, like turn off the music, like be present in your body, go a little bit slower. Things that we have on this program that we've designed, like go a little slower, turn down the music, do less reps and do them really freaking well.

We're in that range of motion. Most people are, you look at length, tension, curve of muscle tissue, right? People are just movement, like you're, you're usually weaker at end range at the end ranges of the motion. So like the bottom of your squat, the middle of the squat could be pretty janky, but the bottom of the squat, where do people bottom out usually? It's at the bottom or at the top, they just overextend, right? Cause they don't know where that neutral position is. A lot of that can just be learned, But at the bottom, you need a lot of strength to be able to hold that weight, even just body weight. So being more focused and present in your body,

it actually also creates happiness. I mean, we're big on mental health here. And I believe just from working with veterans and having my own stress issues and having had a former mental illness as an eating disorder, like the more mindful I am with the way I eat, the more mindful I am with the way I choose to live my life, the way I choose to move is makes me a happier person because it makes me more present. And the more present you are, you could be freaking cleaning

toilets. The more present you are, the more happy you're going to be. And that's actually a research that there's studies up about that. So whereas, you know, performance junkies, I am, I am a performance junkie in my own way. When I get into training, I want to compete. However, I'm also, I have a longevity, I have longevity in my mind too. Like while I want to compete, I also want to be healthy for a really long time. If I want to do a Spartan race or any other kind of competition when I'm 50, 60, then I want to be able to do that. So I need to adjust my training accordingly.

I think one of the things that makes it tough for people to go into a mindfulness practice is that the moment you start doing it, you actually find out that you have to cut about half the things out of your life. Yeah, and it's really hard. Everyone's doing too much. Yeah. It's really hard. Like one of the things I talk to, and Anders and I talk about this all the time, is like we now having a kid too, like I want time to go slow. I want to be, we don't have much time actually. Like I think life is a marathon, but we really don't have much time actually like I think life is a marathon but we really don't have much time

and when the time I do have like I want to make it really awesome I don't want to just go through life stressed out like waiting for Friday so I can go drink my face off like that's not what I want to do I want to Anders is like no I mean don't knock it like I want I want to you ask people like we walk around military base and people are like god i wish it was friday i wish it was friday it's like no i i want to it's monday like monday is an awesome day like i want the day i want to be present in each moment i don't want to over plan i'm always battling that as a business owner and then with movement right look at programs this is one of the problems that we see with programs is that they over program and you can speak to this it's like then how does can someone be mindful when they're just going as fast as possible to get through in an hour

training i mean i've walked into a gym to guest coach before and they're like oh we want you to coach the workout on the board there's not it's been a long time since i've done this but i've walked in and gone you want me to put that into an hour? Yeah. It's like three hours of training. Are you fucking serious? Yeah. And it is common. Very few things need to be done. You're not able to coach any of it. You can demo the movement and say, okay, go grab your kettlebells and everyone line up right here.

And okay, look at the clock. Okay, here we go. Okay, buzzer one off. Next thing. And you're just like shuffling people through this thing. Right. And watching 90% of the class destroying themselves and going, oh, fuck. Pretending you didn't see how bad it is. Yeah, like, oh, fuck.

You turn up the music. And it takes a while to see the results. Like if you come in and do Fran, for example, three minutes later, you're laid out. You're like, wow, I really, really did something right there. Like I'm totally gassed. This must have been good for me. Let's sit still for ten minutes. Like how many people can literally, you know, they talk about this week is flying by, this year is flying by.

Well, okay, well, why don't you sit still for a minute and do nothing? Oh, I'll get bored. Like, I don't know where we're at right now. Like we should learn how to go slower a little bit and add this little mindfulness practice or just have that watch your brain move and then decide if that's an important thing and then you can kind of proceed forward once you have this skill set yeah you guys have a system specifically for correcting knee issues i want to find out more about that after we take a break plus we actually got some questions coming through instagram live okay i think we'll answer some of those questions. I don't think we are going to answer some of those questions.

And then, yeah, if you're not subscribed to us on iTunes, was it iTunes or Instagram? I think it's Instagram. It's Instagram. iTunes Live. There's too many things. Too many things. Too many I words as we're talking about this mindset thing.

We can't even figure out where you can find us. Make sure you're subscribed. That way you can see this kind of stuff, maybe interact with us on the show. Cool. Cool. Thanks for watching the show. If you love weightlifting and you want to improve your snatch, clean, and jerk, you can go to flightweightlifting.com. We have a free 54-page e-book.

It has sample programming, videos on how to improve your technique, as well as tons of other tips to help you improve your weightlifting. If you want that book, go to flightweightlifting.com. And we're back with Dr. Teresa Larson, Andrews Varner. We're talking about knee pain. And first, I mean, we want to get into the system you guys have created. But first, we're going to be answering some questions from the Instagram Lives. Sweet. First question is sciatica yeah what is it and how do we get rid of it because it sounds terrible so sciatica is like if a doctor prescribes or it says you have sciatica they

pretty much don't know what's going on because it's a symptom sciatica is it's just leg pain so where is it coming from is it coming from the low back is it coming from the hip joint um it's usually one of those two areas but which segment uh where is it going down to all of those things matter so it is this is something that you want to address on our low back fix program because in the low back fix program we we sciatica is a big thing that we treat with that like so sciatica is not a thing it's it's a symptom so a doctor you go hey doc it hurts right here and he goes you got sciatica and you're like thanks doc here's some money yeah basically so what happens is That's the whole system. So traditionally... 40 minutes or less.

Seriously, so traditionally because of the way insurances work now, like you go see the doctor and they see you for five minutes, they might not even put your hands on you. They might not put their hands on you and you say you have leg pain, right? And you might describe it as like a numbness or maybe like some kind of achy neural tension, like tension where it doesn't feel quite the same as the other side, well, they're going to say, oh, you have leg pain, sciatica.

Maybe they might even say you have low back pain. That's what they're going to give the PT. And the PT is like, what am I going to – that's not helpful. That doesn't tell me – this is't, this is just a symptom. Low back pain is a symptom of something going on in the back, right? An instability in the hips or the low back. Sciatica is a symptom. It's leg pain.

Where is it coming from is what matters. So that's where a good musculoskeletal therapist or movement specialist can go in and say, hey, you know what? Your spine actually, which your low back, there's an instability there. That's what the low back treats. Your hips don't have enough rotation. That's what the low back treats, right? So we work on all of, so sciatica is a very common thing, especially for weightlifters, just because of bilateral deficits that you've, that we all have a bilateral deficit to some degree, right? But then like, how big is it? I'm perfect. Yeah, sure. Perfect symmetry. I have a liver on both some degree right but then like how big is it yeah sure perfect symmetry

you want to have a liver on both sides check that out wow i didn't think about that for a second would you say that the implication is that it's impossible to be perfectly symmetrical because the body's not built like that we both fell for it It was like you said it's so stone cold. You did say a liver on both sides. A, one liver. Both sides. Okay, let's go back to the sciatica. Rewind.

So, yes, the sciatica is a symptom, and you're going to want to treat that cause, which is hip, low back, oftentimes focused. And that's where on the low back program, we have worked on those major impairments that come with, you know, that result in things like leg pain, low back instability that kind of lead to the sciatica or instabilities in the low back. You know what?

I hear people say they have sciatica fairly frequently. You also just come out with a sciatica thing. Yeah, treat sciatica. Well, here's the thing, a sciatica thing yeah treat sciatica well here's the thing though can you even say that can i i don't know you didn't say it so i don't legally so legally medically i don't diagnose someone for i don't give them a medical diagnosis i can say but if they go to a doctor and they give them money and they say you got sciatica then they can right then you can help them yeah right exactly and then they the doctor says go to see a pt and the pt's like what am i going to do with this this just means leg pain where is it coming from so the pt then goes in and does some search should go in and

actually look at above and below look at the low back the spine how it moves how it loads and then the cause is never just one thing that's the the thing. People just want a quick fix. They want to, like, how am I going to fix this sciatic? Well, it could be because your ankle is limited, right? The sciatic nerve goes all the way down to the bottom of the foot. It turns into the tibial nerve and then the plantar nerves over time. So it's a long, I mean, I got long legs. I got a long sciatic nerve path. Well, if my ankle's limited in any way.

I'm not going to say anything. She got a long sciatic nerve path well if my ankles ankles limited in any way i'm not gonna say anything yeah she got a long side so i mean you got to look at all of the components that could be putting restriction on that sciatic nerve it and it stems from the low back all the way down to the toes so where is it limited and that's where a good movement specialist can go in and look right and that needs to be treated because if you just treat you get medication to treat the symptom well your ankle's still limited your hip rotation's still limited your back is still unstable you sound like a limited human being yeah you sound like you're you just want a freaking band-aid and that the doctors most likely because of the way practices are these days and reimbursements rates they only even in physical therapy unfortunately these days that take a lot of insurances there's no time to

actually treat the cause effectively so long story short check out the low back fix well band-aids sell a hell of a lot better than cut prevention kits yeah you're right you're right seriously well so much of what we do is really just uncovering like the natural way people were supposed to move. Like they've developed all of these things that lead to this sciatica problem. It's like, well, what happened? Well, you probably stood on two legs too long, lifting too much weight, developed a bunch of compensation problems. It's like, let's just break this down a little bit get you on one leg do some of this single leg work maybe calm the nervous system and then see where we need some mobility and stability which gets

into the next one which is actually before we move on the next point what really is the difference between doing single leg work versus bilateral work like why why is it important to have some balance there so bilateral deficit i mean this was one of the things that you uncovered for me back in the day that was so wild. But if you can deadlift, call it 500 pounds, and that's your one rep max, there's a good chance that on a single leg, you're going to be able to deadlift more than 250 pounds. I had to do the math there. But you're stronger on one leg. Your brain's focused on this one leg, and you're able to see which side is stronger, which side is doing the most work. The goal of your body

when you're doing a back squat is to stand up so you don't get crushed by that weight. It doesn't matter how you stand up. Your body's just not trying to die underneath that barbell. So it's going to find the biggest muscles. It's going to find the strongest muscles. It doesn't necessarily mean it's going to find 50% on your right and 50% on your left. There could be 75% of it on your right side because that's your strong leg. And your body loves these imbalances, right? So it's not thinking we really need to train this system as a whole. It's no, let's stand up. And you're going to, over time, develop the imbalbalances your body's going to recognize hey that's my strong side so when i'm in danger we need to default to that side and the problems

just get worse and worse and worse one percent at a time but over your training life it's going to add up to a lot yeah yeah like a bilateral deficit is normal and to a certain degree and like i would say within five to to 8%, right? You're going to have a little bit stronger side than the other, but when it becomes pretty gross, like over 10% difference in strength, well, that's a problem. And a lot of people that come to see me in the clinic have no idea they have a deficit. So you get them on one leg, you're like, they look great on both,

and then all of a sudden you watch them do a single leg squat or a single leg deadlift or press overhead belly up one side versus the other with their arm. And they're like, whoa, I did not even realize that I felt so much weaker. Well, your brain, like he was saying, wants to go to what's strong. It will because it's designed to move. Yeah, the belly up or bottoms up kettlebell presses. That'll get loud real quick. That's one of our assessment pieces for the shoulder. All right, next question.

Behind the knee pain of the person on Instagram was stating that is stretching the hamstring enough? Well, first of all, you shouldn't be stretching the hamstring to start anyway. We want to know why, what happened to your knee? Did you, did you overextend it? Oftentimes people can overextend their knee from doing like a forceful extension. Maybe it's from an Olympic lift or running, sprinting, right? You can, you can strain some of the muscles behind that knee. It could be a symptom like sciatica and they don't even know it right that is sciatica does cause behind the knee pain right so you can't just go to stretching the hamstring is the answer so the key

is why did it happen in the first place if you think you overextended the knee in any way well what you're gonna want to do is not overextend the knee, right? Keep that knee slightly bent. So if someone, you know, one of the, one of the common reasons why people do strain them, their tissue behind the knee, whether it's a ligament or a muscle, nothing nerve related is because they already overextend their knees anyway. So like they stand, so the back of that knee is behind the heel, which it shouldn't be. The knee, so the side of the knee should be lined up with the ankle. Like I can overextend my knees easily.

Like behind, the back of my knee is actually behind my heels right now. If I just slightly bend my knees, maybe like two to three degrees, now I'm more lined up. I feel like that's more common with ladies than guys. They stand with a slight hyper extension at the knee some guys can do it too though i mean it's not all women but yes more common in my experience yes um so that's one of the things is like being able to identify that okay i already overextend the back of my knees anyway so bend those knees slightly. And maybe if you're a dude that is experiencing this,

you can definitely strain or sprain the tissue behind the knee. But don't just go to stretching. Like the first thing I would do is go to balancing, right? If you don't feel like, okay, I don't want to – I don't want to – I don't really know how it happened. It happened insidiously. Well, just start by balancing. Standing on that one leg. that one leg working on your balance not balancing between muscle groups like standing on one leg balance exactly so single leg balancing where you're just having to sit there and your knee is having to work really hard to stay stable oh yeah and that's a great way to

start to train the connective tissue around the knee right like our little like balance work that we did on the eric's pad literally standing on a stable surface, shoes off to a more unstable surface, like an ab mat or an Eric's pad, that's going to really challenge the joints. And that's a great way to rehabilitate a joint that's causing you problems. You can never go wrong with building more stability or balance in the joints. So balance training is, is helping with stability the joints. So balance training is helping with stability. Yes. So balance training is helping with stability. And why is because it's building proprioception in the joints.

Where are you in space? Once you've injured that knee, whether if you don't know, like let's say you had a drunk accident and you overextended your knee or forcefully extended that knee from an Olympic lift, well, don't just stretch it. Because stretching it might actually cause more problems. And people don't realize that oftentimes it does actually cause more problems. And so just balance, it's an easy way to just start like working on the proprioceptor in that joint. So is that, is that part of the rationale for doing single leg unsupported

movements? Like step ups kind of fall into that category because you're on one leg for a period of time without the other leg on the ground, like pistols and shrimp squats etc like you're you're balancing on a single leg while doing a four-ringer motion movement yes not just for someone who has knee pain but just for healthy people as well to keep them healthy so exactly so doing any kind of single leg movement um doing step ups pistols unless your ankles are pretty crappy i mean there's no need i would rather just do sit down to a box but that is the benefit of doing anything on a single leg like it's just going to help support the connective tissue around the joints like if i'm sitting on one leg right

now i'm i'm support the connective tissue and my foot is working my knee my, parts of my low back, and even my neck. Like my head's working to balance on my spine. Can you do that? Oh, yeah. Practice. Does that make sense? Yeah. I mean, if you're doing a pistol,

stability means not moving in the presence of potential change. So if you're doing a pistol and you're moving up and down in the sagittal plane, both with the trans the transverse plane and the frontal plane, you're, you're not moving in those directions. You're not, you're not spinning, you're not falling side to side. And so you're, you're maintaining stability throughout those other planes, even if you're moving only in one sagittal plane. Yeah. Well, my, my belief in training and just from doing, taking a lot of biomechanics uh workshops as well as in schools like we're always working in the three planes right so in a lifting environment right sagittal plane going doing a pistol think straight up and down but the to to stabilize in that movement we have to externally rotate our hip which is a rotational movement it's a transverse plane movement our knee is tracking

out which is a frontal plane movement. You know, so there's, we really are like when we walk, it's a total three-dimensional movement. And I mean, all of our movements are really three-dimensional, but it is, it can be more biased towards, you know, one plane or the other. However, that's the thing about balancing is it's going to challenge all three of those planes of movement because your joints are controlling the torsion it's controlling the side to side it's controlling the back and forth and that's why we do dynamic balance on this knee program so that's a big part of my piece to the programming for the knee fix is the balance work right you know we do focus on the knee because that is the middle child but it's influencing the hip it's

influencing the ankle we're not just standing there statically we're dynamically moving with our arms and our legs like how are you moving in that sagittal plane right how are you moving in that frontal plane how are you moving transversely like can you stay upright when you challenge your get you know a ball thrown at you on one leg, like a more reactionary balance training. So that's some of the fun that we've prescribed to make people work on it because while it's going to help rehabilitate a joint fairly quickly, it's also going to provide longevity in your life

through just you knowing where you are in space. The biggest cause of uh decrease or increased death rate i should say as you get older is fall risk fall risk comes from a lack of balance coordination of the vestibular and visual system and somatosensory which is your feet knee hip you know the joints so if that atrophies which it does we're all atrophying there. If you don't work on it, shit like overextension injuries and like hip instabilities and low back instabilities can happen. So it always should be part of your training. Yeah.

I could go on like for hours. No, we did a little bit of that a couple weeks ago. We did some of that knee stability stuff with the balls and the pussy balls. And yeah, I've been doing a little bit of that. It's fun. I've had my wisdom teeth taken out two weeks ago so i'm not moving a lot well you should totally be balancing when you're i've been out i've been doing more balancing because i'm doing a lot of i'm not

doing a lot of stuff where i'm like exerting myself are you doing this with your that actually hurts a little bit but so i'm definitely doing it uh okay if it hurts it's got to be good for me right the uh all right next question constant knee clicking now this person not only did they say they had constant knee clicking but they noticed that when they were foam rolling their hips that it dissipated yeah yeah uh so knee clicking can be pretty common especially if you're a lifter and you're you've been lifting heavy loads for a long time you can get this thing called crepitus underneath the kneecap. Doesn't sound good. No.

So just because it doesn't sound good, it's not a bad thing. If you're not experiencing, so we don't want to just use pain as a symptom, but if it's not causing you a problem and you're someone that feels like you load your hips effectively, crepitus is going to happen over time. Joints, each of us have different genetics, different wears and tears on the joint over time. Degenerative joint disease, degenerative joint is going to happen slowly over time.

For some people, it's faster. But I wouldn't worry too much about it. The thing to think about, though, to help eliminate it as much as possible, just to help the sliding guide of the joint to be as effective as possible is, you know, look at, look at your toe position, right? So you want to, if you're squatting with your toes forward, maybe try squatting a little bit with your toes out just slightly, like five degrees, 10 degrees. Does that change anything, right? Does that change? So my toes,

I like having my toes forward or slightly turned out because one, it provides me, it helps my hips, like my glutes actually worked effectively. So when I squeeze my butt with my toes forward or slightly turned out, I can actually get the more force production from my glutes versus them turning out. It's really hard to get that same amount of force production you guys can try it right now just toes pointed forward or slightly turned out squeeze your butt or toes turned out to 30 to 40 degrees it's a little bit different right um so with my toes slightly forward my butt squeeze when i'm driving my knees out like my knees are need rotation to provide stability to them. So like my ankles are going to set up the surface for my knees to be working efficiently.

So with the knee clicking, if my toes, my feet aren't in a good position, and I don't load my hips effectively, then the knee is going to get more wear and tear quickly. It should be the second to third joint to be actually loaded, right? I got my spine, hips, then my knees are loaded, right? And it should not be the first knee to load. So just long story short, it's never one quick answer. That's what I also want to tell people. Like you obviously listen to me talk, you're like, lady, just give me one answer. Well, I'm not going to because that would be too easy. Our bodies are complex. It would be irresponsible for you.

It would be irresponsible. Almost every answer you've given for many of these questions was make sure that you have really good technique. Right. Like no compensation. Make sure you're doing it correctly. You always got to circle back to that. The underlying assumption is that if you're doing it well, then you're, you're less likely to have all these problems. And the knee clicking though, my, even when I have really good technique, my knees click too. So it's not, but it's less right when

I actually am warmed up when the muscle tissues warm up. I don't just go into things cold. Like you got to consider warmth. Your body likes warmth and heat. So warm it up well, load the joints well, give it some time to adapt to the movements versus, you know, going into things cold, not being mindful of your movement. You're more like that clicking is more likely to become a problem over time and actually become decreased cartilage under the kneecap or fissures under the kneecap. Those aren't awesome and those do cause pain. So the clicking, while it's okay in small doses and a little bit, like use it as a way to, okay, am I loading my joints effectively? How are my feet positioned? Are my feet supple? Are my hips supple? Things like that.

A lot of these things, sciatica, behind the knee pain, constant knee clicking, instead of looking at this stuff from a, I'm injured, I can't do something. If people just took the time to realize like, oh, this is an opportunity where I get to learn about my body and my movements. Cause you're going to get into these programs and you're going to see, oh, I can't do that movement. Well, why can't you? We have poor load, like loading patterns. Like you're not really injured. You just were never taught how to do this stuff. And when you go to an intro class, whether it's in a CrossFit setting, and you don't, maybe even personal trainers,

what's their job is to get you this great workout so they load up a back squat. Nobody ever sits down and says like, oh, here's the most fundamental principle of sitting down. Like, do you push your hips back really well? And can you activate your glutes? And you're going to learn how to move well. And it's a learning process to be able to do this for the rest of your life.

20-something years later, I feel like I'm still just an amateur at this movement piece when you start layering all these things in. So it's not, you're injured. How do I fix this thing? It's, how do we further progress the conversation in your brain about single leg movements, mobility, stability? What is the knee and why do you even have it? Do you care or do you just want to go and slam barbells all day long?

There should be a progression to how you learn about your body. And everybody starts pain-free in the next, you know, a year later after the honeymoon phase. It's knee pain, low back pain, shoulder pain, whatever it is. Look at these as opportunities that you can progress your knowledge of movement and and learn something along the way yeah all right is there anything uh we didn't talk about in regard to the system or i know you delved into it a little bit or do we want to just oh unlock that whole thing around let's unlock it yeah let's unlock it i like unlocking potential okay let's do it that was my go wow i like that well so we we have this so over the years um from

developing an in-person physical therapy practice we've had a lot of just being able to have the gift of working with through mobility wide having now worked with many tactical athletes and companies, like people have come to us to want help, but not just in San Diego, right? They want, so across the nation, people have come to us and want us to, or emailed us and want programs. And so, and I also, just for my own personal development, I realized I love, I want to help a lot of people. And just doing one-on-one care, and we've had this conversation when we first met, just doing one-on-one care isn't the way I'm going to do that. It is a way to practice, and I do love helping people, but how am I going to get to the masses? How am I going to help companies and these tactical

communities who really need the help? After being a Marine and seeing the crap that people are taught in the service and the level of care, it's like, well, how can I provide that being on the outside? How can I provide companies, you know, a wellness program where they're going to keep their shoulder knees, low back, like destruction proof. Like how are we going to keep people who listen to this show and people who we care about and want to stay active destruction proof. So then we developed, we had the low back fix, which was our first one. And now the knee fix, and it is a program. So I'll just go into like the assessment piece and why we do it.

So while a lot of people just want, give me the answer. What do I need to do to help my knee? Well, I want you to know, like, I want you to know that why your knee is having a problem. So I want you to, this is the mindfulness piece, like how I take people through an assessment. It's a short assessment, takes five minutes, and it's video-based audio as well as written, and people learn, like, where in their knee ankle hip basically those regions where they're most limited so then they can start they go down a track of treating that and so if we we ask people to train you know american heart association wants people to train five days a week for 30 minutes so we're doing four hours a week right you decide the days but four hours a week, right? You decide the days, but four hours a week of work on this.

And we're, so the first 15 minutes of those days is working on the specific needs of your body based around your knee issue being the main thing that's causing you problems. Like the cause is elsewhere usually. Sometimes it could be the knee joint, which will be treated too, but oftentimes it's above or below or the way the spine is moving. So my first 15 minutes of the program each day is giving you the mindfulness piece. Maybe you need more range of motion. Maybe you need some more stability, but you'll be working on those specific things. And then the next 45 minutes of that hour you spend four days a week is practicing,

moving, practicing, moving. And there's like a phase of how we, like there is, I mean, we should talk about the, why we progress people because people don't like progression and there's a,

there it's needed. You need to progress back to doing what you love. You can't just jump right into it after two weeks of rest or taking ibuprofen yeah so the thing that i noticed the most so dr t was upstairs and downstairs we ran our full crossfit program and then i had a personal training program in which i started seeing people that were really jacked up coming from osteoporosis stroke recoveries like we're talking back double back surgeries like really heavy stuff and people that were trying to learn how to get back into movement and through failing many times i kind of created this little system of like how do we

progress somebody from zero into getting back into performance like taking taking their body where there's literally no connectivity between brain and body and how do we reset those wires so that we can get back and just just into some natural movement patterns and it starts with one her mindfulness the mobility and stability but then once we've created that change in the tissues how do we create some structural balance so we can get rid of some of those imbalances side to side? Maybe we're struggling moving laterally. All of these things that we do in our daily lives that we never think about, like walking is a very challenging thing for your body if you don't have the pieces that go there. It's very simple for all of us

sitting around this table, but how many times do you have to go to the park and you see somebody walking and it's like, whoa, how did they get that movement pattern so when you're in pain it's very simple to diagnose it's like oh wow your squats bad so how am I gonna fix the squat well you've got a terrible bilateral doubt deficit well who says we have to write a program that's perfectly balanced like a three by five back squat why why can't we do six reps on the left side and two on the right so we can build that left side up a little bit more so we spend a couple weeks just finding those imbalances and then the next two weeks we layer some strength on top of that so get the tissues balanced connect the brain and the body and then start developing strength from there we can use that strength through some power

movements working on some jumping and landing especially if people are dealing with some knee valgus stuff, the jumping and landing patterns turn disastrous very quickly. If you're going to do 100 box jumps in a workout, you better know how to land because each time your knees cave in, there's shearing force on there that is just brutal. And then conditioning. We talk about conditioning and so many people think like Metcon or am I going to go run today? Like how many miles are we doing? And it's like, no, why don't we just see how long we can maintain these movement patterns? If you can maintain them throughout the day, you're going to be much healthier than if you can go run 10 miles in an unhealthy way. So we structure it and progress through the eight weeks.

And we just try and layer slowly on these quality movement patterns so that by the end of the eight weeks it's not oh i have to do or think about these things but we've actually created default movement patterns inside our body so that it becomes natural the practice never stops i think we're we're always trying to better these movements especially the balance things that's so important but at least you have this education system you have these foundational movement patterns hardwired in your body so that when you get back into class it's yes i can go back squat and if my knee starts to act up now i've got this library i've got an encyclopedia in my head of mobility and stability techniques balance techniques breathing techniques and movement patterns that i can focus on so i don't have to go to the doctor anymore. Yeah.

And then on the strength side too, or the eight weeks, like you can, so instead of doing upright movements, you can also go down to like, let's say upright movements really bother you. So we've given you different options for planes of movement. So we'll be doing things on your back or on your side. So sometimes your body, squatting wise, we may show you the squat in the video, but your body can't literally do that yet. So there are other options, like scaling up or down options.

And you're going to learn how you move. Like we slow you down. So instead of for a lot of the rep schemes, everybody just looks at it like, do three sets of eight, go. Well, what if we just did eight breaths in the middle of that for core training? Like we can slow you down. We can make this thing look very different. Everybody loves going as many reps as possible.

How about as few reps as possible? Have you ever done a 90-second squat? It takes a long time. What happens in the middle there? You've got to start thinking about the way you move. Your glutes are going to start recruiting more muscle fibers. The time under tension goes up so much. Is it going to give me abs?

Possibly. Deep ones. Deep ones for sure. Your abs are there. The ones that you goes up so much. Is it going to give me abs? Possibly. Deep ones. Deep ones for sure. Your abs are there. The ones that you don't see, but the important ones. You found yours. But, yeah, we can change the rep schemes and do it in creative ways. So, like, as few reps as possible, counting the breaths,

and then some of the stuff that we work on, like, is stole from you guys. I think it was you specifically the idea of first reps if we're doing three sets of eight you're getting three first reps in that in that exercise but if we do eight sets of three now we're getting eight first reps with that first rep being our perfect rep where we're able to actually set up perfectly we're not dealing with the muscular fatigue there's just so many ways that we can challenge the way that we move without just intensity and load being the only factors that matter yeah so if someone's going through your guys's system are they are they still doing really

hard workouts and getting a performance benefit like are they getting fitter or is it or is it just doing a bunch of physical therapy quote no, no, no, no. It's not physical therapy only. The physical therapy piece is at the beginning. I'm a strength coach. For body maintenance, honestly. Yeah, as a strength coach, I'm still very interested in people being strong. I just want people to do it in the right way. You don't have to do it the way I did it, which was how much can we put on here? And you either sit down and stand up and that's the only thing that matters.

Or how long can we be really strong for? Which is really my goal now of I want to be able to do this stuff forever i love lifting weights i love being around gyms like the culture in them they're so much fun the communities all those pieces we all want to have all of that but it's going to be short-lived if you can't keep yourself healthy the thing that you love shouldn't be the thing that's putting you in the doctor's office. Yeah. Yeah. It's a nice interwoven program of like, there's body maintenance tools, which a lot of people aren't used to doing body maintenance consistently. They're like, Oh, I foam roll my quad once a month, or, you know, I've done a banded hamstring stretch, you know, every day, but that's all they do yeah you know with behind the knee pain maybe and well that's not the really the thing fixing it so it's a

there are some more rehab II regressed exercises in there but there also are more intense ones as well and so that's the nice thing is you can tailor it to what you need but that's causing you to be more thoughtful of what you're doing versus someone just saying do this program and that's causing you to be more thoughtful of what you're doing versus someone just saying, do this program and that's all you need to do. Well, we're going to make you think a little bit and we're also going to be with you along the way. It's not like we sell you this program, we're done with you. Like we have a nice online group. I come in there and answer questions. Anders goes in there and answers questions. So if people have questions about movement, I can

tailor to what they need potentially. That's happened a lot and it's that's fine like it shouldn't be just a one-size-fits-all and it's definitely not but it does force people to think and slow down and like eight weeks is not it's like a small piece of your lifetime to make a change it's something that's going to influence your body for the rest of your life. So I think that I challenge anyone who's listening that's like, I don't want to do, you know, rehab or do another program. Well, think about what you want in your life. Like what in your life makes you happy? Is it your family? Is it picking up your kids? Is it, you know, going, doing jujitsu? Is it whatever it is? Is it lifting heavy weights? Well, okay, well, what's limiting you from doing that? So make a change. It's okay. Like make a change and think about how long you

want to do this for too, not just how short. Like many of the performance coaches in CrossFit have gotten really good at helping people get really strong for that competition, the games, but those people in 10, 20 years, their bodies, like what is it that, and having conversations, it's not just me observing, but having some conversations with these performance coaches, even locally, it's, they don't care about their athletes longevity. They only care about right now. And that's sad. So I care about people now and that's sad so I care about people performing and I want people I'm training a lady to be make the be the first female on the SWAT team up in Rancho Cucamonga like I want her to kill it but she also cannot do kill herself

every day to kill it like she needs to be doing meditation she needs to be doing breath work to like down regulate her nervous system. She is more effective when she goes from, you know, training to shooting. Like I care about her doing her job for a really long time. And I don't think coaches are thinking about that. I don't think, and that's, that's unfortunate to me. So I challenge them to make a change, but I also challenge you guys to, to tap into this world of goodness of the knee fix because it is going to teach you a lot about yourself. So much of what we have transitioned out of is going from coach to educator too. I think coaches sit in a room and their responsibility is like, I have to get this person a good workout.

Well, if you take a step back from that, what you really should be doing is educating these people on human movement, educating them on how to live a healthy life forever. The PRs are great. They get a lot of double taps on the Instagrams. Like it looks super cool, but what are we really promoting here? And what we're trying to promote is creating these behavior patterns

of health, longevity, mindset training so that it's not so short-lived. We want to be able to do this stuff forever. Lifting all the weights isn't really the goal. It's to be able to go out and enjoy every aspect of life, physical freedom. And in order to do that, you need to have some sort of maintenance system that you can take care of yourself. Yeah. I want to do this program where do i find it come and hang out with us shrugged.kneefix.co come to shrugged.kneefix.co dr theresa and i will be there we are going to be hanging out with you we have online coaching for you there's programs there's some morning routines that's going to just bring some awareness to what you do in the morning, setting up your day for success, learning how to down

regulate your system. There's some accessory programs in there, Guide to Perfect Movement, clinics where we're going to take you inside Dr. T's clinic, inside my personal training program. And we're going to show you exactly why we do these assessments, how you can use the assessments to put a program together for yourself. And then we have an eight-week program where we take all the guesswork out. You just show up. We have the programs. We'll walk you down a path to better mobility, stability, breath work, movement training.

And in eight weeks, you're going to walk out the door with an encyclopedia of knowledge on how to heal yourself, how to be pain-free forever, and we'll also be able to work with you. It's going to be fantastic. Nice. And by the way, we've been friends for a couple years now. We've had many conversations around training. We've trained together many times. Me and Andrew have trained together quite frequently.

He totally fucking gets it. He's got that 20 years of training experience. Dr. T, whenever I got something hurt, which is all the fucking time, unfortunately, from jiu-jitsu and MMA, like, I got neck pain. Like, you're the person I go to see. Like, you've been a physical therapist for Mike and I for quite some time and with really good results. That's why I keep coming back. So, you know, I can't recommend you guys highly enough. So, if someone has knee pain, low back pain, shoulder pain, we'll do a shoulder show in the future.

You know, I can't recommend you guys highly enough. So my full endorsement. Check out their program. It's very, very good. Same, same. Shrug.kneefix.co. Someone wants to fire on Instagram. Where do they go?

Go to MovementRx and or Anders Varner or at Teresa Larson. You got to get the at in there. At. So either of those three. Anders Varner. Are good. Go. At Anders. Yeah. So new age. Don't forget the at in there. At. So either of those three. At Anders Varner. Are good. Go. At Anders.

Yeah. So new age. Don't forget the at. The at sign. Yeah. Thanks for joining us today. It's fun. This is awesome.

Thank you, guys. We like talking to you, too. Yes. You guys are our good friends. Yeah. And make sure to go to iTunes. Hit the subscribe button. Go to YouTube.

Do the same thing. We're putting out videos all the time, some of which are not this show this show that's actually something else so you definitely want to check that out and if you're into weightlifting and want to know more about that go to flightweightlifting.com we have a free 50 page ebook you'll want to check out nice set a memoir thanks for sticking with us all the way to the end of the show we know know you loved it. Go over to Facebook, share it with your friends. They should be seeing this, and you should be the one to show them how awesome this information was for you. And if you're the last person in America still using Twitter, share it on Twitter. Always crushing.

I dig it, man. Good fucking work. Seriously.