The Body Nerd Show

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135 Plantar Fasciitis Fixes Oct 14, 2021

Show notes

You don't need to stretch your calves if you have plantar fasciitis.

I know this goes against everything you've probably heard about foot pain, but today's episode will help you understand why it's true.

Stretching your calves may temporarily relieve pain, but it doesn't actually resolve the underlying cause.

When it comes to custom orthotics, plantar fasciitis (and the knee and back pain that come with it) - I've been there!

And while I needed the custom orthotics for a few months, I now prefer barefoot and am able to go all day in shoes with zero support without pain.

So if you have foot pain of any type - today's episode is 100% for you.

You'll learn:

All about plantar fasciitis
Why you don't need to stretch your calves for foot pain
Why icing isn't as helpful as you might think
And some simple fixes you can do instead

All the links:

30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it's back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I've got you covered. Get yours now at www.aewellness.com/bodywork

134 Building better core strength Oct 07, 2021

Show notes

While more stretching might seem like a fix for flexibility and pain, you'll actually have longer-lasting results by building a stronger body and core (and no, I don't mean crunches).

And not by doing a million crunches or leg lifts core strength - I'm talking about the type of core strength that supports and stabilizes your lower back, hips, shoulders, neck and improves your posture.

So if you're looking to improve your flexibility, get stronger, AND want to do it without getting hurt? Today's episode is for you!

You'll learn:

The best way to build a stronger core that's NOT crunches
Why a stronger core is better for your body than stretching alone
And why the Deep Front Line is the most important tissue you need to pay attention to

All the links:

How to Find Neutral Pelvis and Spine [video]
Wall Slides [video]
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

133 Perfectionism & your health with Dr. Eddie O'Connor Sep 30, 2021

Show notes

How does perfectionism get in the way of your health? On today's episode, I'm joined by clinical and sport psychologist Dr. Eddie O'Connor who specializes in removing barriers to peak performance.

One area that non-athletes can focus on is optimizing sleep.

And while this isn't our typical anatomy-based conversation, your body, mind, AND spirit can't be separated without consequence.

Trust me, I was sweating bullets throughout most of this because Dr. Eddie saw right through my overachiever nonsense!

On today's episode, you'll learn:

How to change your relationship with pain
How much sleep you actually need every night
How perfectionism gets in your way
And Dr. Eddie's best tips to help you sleep better tonight

All the links:

Dr. Eddie O'Conner's website
When Positive Thinking Doesn't Work [video]
Use code BodyNerd to join the Success Stories Membership now (message Dr. Eddie directly with the code)
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

132 Why I'm Going to PT Sep 23, 2021

Show notes

It's super helpful to have outside eyes when you're trying to solve a tough problem. Which is exactly why I'm currently seeing a physical therapist.

First it was mid back tension for a few weeks. Then it was an ache in my hip. And then tension on the entire right side of my torso.

When all my best tools and tricks only brought temporary relief - I booked a consultation with a physical therapist. And no shocker here - it's really been helping!

In today's episode, I'm peeling back the curtain on why I'm currently in PT.

You'll learn:'

Why I'm currently going to physical therapy
The #1 reason you should book an appointment with a PT
And three things that will keep you out of pain for good once you're done

All the links:

30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

131 Do Weighted Blankets Work? Sep 16, 2021

Show notes

Are weighted blankets worth it?

I've always been curious if replacing my comforter with a 15 lb blanket would help me sleep better. The people who use weighted blankets swear by them, but shelling out $100 to be crushed while sleeping?

I wasn't really sold on the idea.

And then I was gifted one (thanks brother!) and will tell you that it totally makes a difference.

But how does it actually work? And are there differences that make one brand better than another?

In today's episode, we dive into the science of weighted blankets, how pressure therapy works, and how to choose the correct weight for maximum benefit.

If you've had a weighted blanket in your cart for a while now or just want to better understand why you sleep so soundly when you use yours, today's episode is for you!

You'll learn:

The science of weighted blankets - and how they work
Why pressure therapy is so effective
And how to choose the correct weight for maximum benefit

All the links:

Bedsure Weighted Blanket Queen Size with Removable Cover
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

130 Post Surgery Recovery with Dr. Sarah Court Sep 09, 2021

Show notes

Movement restrictions are super common if you're working with a PT or are recovering from surgical procedures. And it wasn't uncommon for me to work with patients in the physical therapy clinic who had been given similar instructions to avoid specific movements for a specific amount of time.

But there was always the lingering question of how long.

Should you avoid that movement for days?

Weeks?

Months?

On today's show, I'm joined by physical therapist, Dr. Sarah Court, to learn about post-surgery recovery and exactly what you should do with those movement restrictions (including how long to follow them).

Sarah shares what her own surgical recovery looks like after a (very) recent double-mastectomy and the conversations to have with your surgeon to get you back to moving pain-free, as soon as possible.

You'll learn:

The best way to manage your recovery post-surgery
Questions you should be asking your surgeon
And how to get back to moving, pain-free, no matter how long it's been

All the links:

30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

129 Does Posture Matter? Sep 02, 2021

Show notes

Neck, back, shoulder, hip, and foot pain all share one thing in common - the solution starts with better alignment.

Don't get me wrong, I'm not pitching posture as a magical fix, but one of the few lessons I remember from physics is about levers and the truth is it's less work for your muscles (and fascias) to hold you up against gravity when you're in better alignment.

Better posture doesn't mean you can never slouch again or that everything you've been doing up to now has been bad. But learning about posture can help you solve one missing piece of the injury puzzle.

So whether you know you need to work on your posture or you just have been struggling with tension or pain, today's episode is for you!

You'll learn:

Why posture matters
The 4 most important parts of good posture
And if you have to have good posture 24/7 for it to count

All the links:

30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

128 Flat Feet Aug 26, 2021

Show notes

Do you have flat feet? Do you know how to tell if you do?

You're not alone - almost 75% of people in the United States will suffer from foot pain at some point in their life.

Your feet are a sensory organ just as much as your hands and eyes are. And while flat feet or fallen arches may feel like a permanent sentence - they're not.

I've been the person with custom orthotics and thick cushioned shoes. And I'm now the person who prefers barefoot and can go all day in minimalist shoes.

And while the difference between the two might feel like an impossible leap for you right now, I promise you that it's not.

So whether you have any number of foot ailments like plantar fasciitis, flat feet, heel pain, tendinopathy, or more (or you just want to prevent them), today's episode is for you!

You'll learn:

How to tell if you have flat feet
The anatomy of the arch
And my best flat foot fixes

All the links:

Foot Pain Fixes [YouTube]
Holowka, N.B., Wallace, I.J. & Lieberman, D.E. Foot strength and stiffness are related to footwear use in a comparison of minimally- vs. conventionally-shod populations. Sci Rep 8, 3679 (2018). https://doi.org/10.1038/s41598-018-21916-7
Goo, Y. M., Kim, T. H., & Lim, J. Y. (2016). The effects of gluteus maximus and abductor hallucis strengthening exercises for four weeks on navicular drop and lower extremity muscle activity during gait with flatfoot. Journal of physical therapy science, 28(3), 911–915. https://doi.org/10.1589/jpts.28.911
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

127 Pelvic Health with Stephanie Prendergast PT Aug 19, 2021

Show notes

When was the last time you stretched your pelvic floor? Or strengthened it? Or even thought about it for that matter?

On today's episode, I'm joined by pelvic health physical therapist Stephanie Prendergast and she's sharing everything you didn't know you needed about the pelvic floor.

So whether you have low back pain, hip pain, or pelvic floor issues or, you just love to nerd out about the body - today's episode is for you!

On today's episode, you'll learn:

Why you might not need kegels
When you should see a pelvic floor PT
And how to find a pelvic health physical therapist in your area

All the links:

Pelvic Health & Rehabilitation Center
@Pelvichealth on Instagram
Pelvic Pain Blog
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

126 How Massage Guns Work Aug 12, 2021

Show notes

Have you ever wondered how massage guns work? It's a handheld device used on soft tissue that vibrates at a pre-determined frequency. They're designed for muscle relief but look a lot like something you find in a garage.

But they can be super helpful when it comes to reducing soreness and increasing range of motion.

As I've started using mine more frequently, I wanted to learn more about the science of how your body responds to vibrational massage and what's actually happening.

So if you have a massage gun or just are curious how they work...today's episode is for you!

You'll learn:

How massage guns work
If percussive massage really makes a difference
And the most effective way to incorporate them into your self-care

All the links:

Shop Massage Guns www.aewellness.com/massagegun
Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles' Range of Motion and Performance. Journal of sports science & medicine, 19(4), 690–694. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/
Martin, J. (2021, January 20). A critical evaluation of percussion massage gun devices as a rehabilitation tool focusing on lower limb mobility: A literature review. https://doi.org/10.31236/osf.io/j9ya8
SportingTheory UK
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

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