The Body Nerd Show

Latest Episodes:

185 Running While Injured with Brodie Sharpe, PT Oct 13, 2022

Show notes

Should you keep running when you're injured? And what should you do for that sore Achilles when you're done?

RICE (rest, ice, compression, elevation) is considered the gold standard when it comes to addressing pain, but the latest research has found that a little inflammation might not be a bad thing when it comes to healing.

I'm joined on the show today by physical therapist and host of the Run Smarter Podcast, Brodie Sharpe. And he's bringing the latest research and knowledge all about running (and working out while injured) so you can get back to the activities you love.

Whether or not you're a runner, when you're an active person, injuries happen - and today's episode is filled with practical tips you can put to immediately.

You'll learn:

Why it might be ok to run or workout when you're injured
Why rest, ice, and anti-inflammatories are not the best first step for an injury (and what you should do instead)
And how to get back into running and workouts without making it worse

All the links:

Run Smarter: Evidence-based Guidance and Expert Opinions to Help You Survive & Thrive as a Runner by Brodie Sharpe [book]
Run Smarter Podcast
Run Smarter Online, Brodie's website
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 Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

184 How Important is Good Posture While You Sleep? Oct 06, 2022

Show notes

Have you ever woken up with a stiff neck and wondered if there was some magic grail of pillows that would prevent it?

You spend 1/3 of your life asleep - but do you actually need a bunch of fancy (and probably overpriced) pillows to keep you out of pain while you sleep?

I hate to break it to you, but how you feel in the morning has less to do with your sleep position and everything to do with how you're moving throughout the day.

But there are some things you can do to improve your sleep posture so you can wake up feeling refreshed.

This week on the Body Nerd Show, you'll learn:

The importance of sleep position
The relationship between pain and sleep quality
Why waking up feeling achy has more to do with how you're moving (or not moving) during the day
And how to get your best night of pain-free sleep ever

All the links:

The Relation of Trouble Sleeping, Depressed Mood, Pain, and Fatigue in Patients with Cancer (Journal of Clinical Sleep Medicine, 2009)
Sleep Disturbance in Patients With Chronic Low Back Pain
Comparison of self-reported pain intensity, sleeping difficulty, and treatment outcomes of patients with myofascial temporomandibular disorders by age group: a prospective outcome study
Movement is not exercise and how I weave recovery into my day (AE Wellness YouTube)
10 Minute Meditation - How to Meditate with Mindfulness and Breathing (AE Wellness YouTube)
Best Upper Back Mobility and Upper Back Stiffness Exercise (AE Wellness YouTube)
Calm App for meditation and sleep stories
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!

183 Stronger Hands for Healthy Shoulders Sep 29, 2022

Show notes

When was the last time you thought specifically about your grip strength? You know, the strength of your hands?

You use grip strength to pick up your phone, feed yourself, open jars and doors, and every interaction you have with your hands in your environment.

But what should you do to build grip strength (beyond the spring-loaded squeeze contraption or rubber bands)?

Not only is grip strength used as a predictor for overall health, especially in older folks, but if you lack adequate grip strength, it can contribute to weakness (or pain) in other areas like your shoulders, core, or neck.

So if you've been trying to build upper body strength or have been struggling with shoulder pain that isn't responding to anything else, then this episode is for you.

In this episode you'll learn:

All things grip strength
How your neck and shoulder pain is related
and why improving grip strength will help strengthen your shoulders (and the rest of your body)

All the links:

Improve Grip Strength with Hanging (AEWellness YouTube)
Forearm and Wrist Fix with Therapy Ball Massage (AEWellness YouTube)
Forearm stretches for elbow pain (AEWellness YouTube)
Hand grip strength: Outcome predictor and marker of nutritional status (Clinical Nutrition)
Quantification of the effects of instruction type, verbal encouragement, and visual feedback on static and peak handgrip strength (International Journal of Industrial Ergonomics, 2004)
How Forearm Position Affects Grip Strength (American Journal of Occupational Therapy, 1996)
Effect of shoulder stability exercises on hand grip strength in patients with shoulder impingement syndrome (Somatosensory & Motor Research, 2019)
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 Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

182 Elbow pain Sep 22, 2022

Show notes

How is it that you can get golfer's elbow or tennis elbow, even if you've never golfed or picked up a racket?

Elbow pain affects almost 3 million Americans, so chances are you know someone who experiences elbow pain or are someone who suffers with it yourself.

Common treatment strategies like steroids, bracing, or nerve stimulation may passively address pain, but don't fix the underlying movement issue that contributed to the injury in the first place.

And, like with most things, having a better understanding of the anatomy of what's actually going on will help you decide the next best step for you.

So if you have forearm or elbow pain, or have noticed that your grip strength isn't what it used to be, then today's episode is for you.

You'll learn:

Why you don't have to play any sports to have tennis or golfer's elbow
The role repetitive movement plays
And how massage and building forearm strength can help get rid of pain

All the links:

Forearm fix video (AE Wellness YouTube)
Improve Grip Strength with Hanging (AE Wellness YouTube)
Forearm stretches for elbow pain (AE Wellness YouTube)
Therapeutic Effects of Manual Therapy on Lateral Epicondylitis: A Randomised Controlled Trial
A Comparison Study of the Effects of Massage Therapy with and without Ultrasonic Therapy in Medial Epicondylitis (Indian Journal of Physiotherapy and Occupational Therapy, 2011)
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 Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

181 Hormones, Menstruation, and Optimizing Performance with Dr. Alyssa Olenick Sep 15, 2022

Show notes

If you're not following @DocLyss on Instagram -you're missing out. Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology and is a certified sports nutritionist and Crossfit Level 1 Trainer.

Her research is focused on exercise and metabolism and how fitness status, sex, and menstrual cycle/oral contraceptive use impact this.

Now, you may remember that back in episode 111, I talked about the impact your hormones have on your workouts.

And then I came across Alyssa, who put it all into perspective with her research and actually helped simplify things. I'm still learning - and this episode is about bringing the latest science directly to you so you can all make the best choices for yourself.

Bottom line - weight training optimizes your physiology and we should all strive to be doing it a few times a week.

What that weight training looks like doesn't matter as much as just picking up heavy stuff in good form and putting it back down.

I'm really excited to have Alyssa join me on the podcast today and I hope you enjoy nerding out with her as much as I did!

You'll learn:

How training impacts the menstrual cycle (including pre, peri and post-menopausal)
Why you don't need to worry about syncing your workouts to your cycle
And why focusing on nutrition and sleep are a better bet for improving performance

All the links:

Doc Lyss Fitness website
@doclyssfitness on Instagram
Messy Middle Podcast
Doc Lyss Macro Calculator
Made app for measuring lean mass
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 Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

180 Why Does My Lower Back Hurt When I Sneeze? (and other random ways to hurt yourself) Sep 08, 2022

Show notes

Have you ever hurt your back doing something super basic…like sneezing? I've seen a few memes about how when we were in our 20s we could get away with anything but now if you sneeze you throw out your back. 🙈

And while back pain may seem like something you have to wait out from the couch, there's a lot you can do to strengthen your back - none of which is crunches.

Core strength is more than being able to do a bunch of sit-ups - it's the ability to support and stabilize your entire spine, regardless of the movement.

So if you've ever thrown out your back doing something super simple and want to learn how to get rid of back pain, today's episode is for you.

You'll learn:

Why throwing your back out when you sneeze has more to do with movement than age
Why core strength should be more than just crunches
And how to build strength that stabilizes your back in every direction

All the links:

Build Core Strength [AE Wellness YouTube]
Are deadlifts bad for your back? (and other fitness myths) with Dr. Sarah Court [AE Wellness YouTube]
Spinal Loading Patterns From Biomechanical Modeling Explain the High Incidence of Vertebral Fractures in the Thoracolumbar Region
A diagnostic study in patients with sciatica establishing the importance of localization of worsening of pain during coughing, sneezing and straining to assess nerve root compression on MRI
Radiculopathy
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 Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

179 Achilles Tendon Pain Sep 01, 2022

Show notes

Have you ever experienced heel pain? Achilles tendonitis is fairly common - with almost 200,000 annual cases in the US. And while it commonly affects runners, if you have feet - you can have pain here.

And because of the Achilles' direct connection to your plantar fascia, tendonitis and plantar fasciitis go hand in hand. (or is it foot in foot? 🤔)

So if you're currently struggling with heel pain, have had it in the past, or just want to know what you can do right now to prevent it, today's episode has you covered.

You'll learn:

Anatomy of the Achilles tendon (aka the calcaneal tendon)
The relationship of the Achilles to the plantar fascia
And how to keep your feet, Achilles, and calves strong, flexible and pain-free.

All the links:

Help for Achilles pain and tendinitis (@aewellness TikTok Video)
A Narrative Review of the Classification and Use of Diagnostic Ultrasound for Conditions of the Achilles Tendon (Diagnostics, 2020)
Chronic Achilles tendon pain treated with eccentric calf-muscle training (Sports Medicine, 2003)
It is NOT the Gastrocnemius, Soleus, or Achilles …. What Could It Be? A Plantaris Muscle Injury (Sports Medicine Reports 2015)
Plantar fascia anatomy and its relationship with Achilles tendon and paratenon (Journal of Anatomy, 2013)
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 Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

178 How Pain Works with Dr. Ashley Mak Aug 25, 2022

Show notes

Sometimes having pain seems very straightforward - you have a tear/bulge/strain in X so it hurts.

But what about when you have surgery to fix that thing… and you still have pain?

Or if you have pain, but nothing is structurally wrong?

The link between pain and the body isn't a straight line, so I'm grateful to be joined by physical therapist Dr. Ashley Mak to help us understand the science of pain.

Because if getting out of pain were as simple as stretching your hamstrings, you wouldn't need either of our services.

Dr. Ashley has been a licensed physical therapist for 10 years and is the founder of ifixyoursciatica.com, a platform for people suffering from low back pain and sciatica.

We share the belief that you can live pain-free without the use of surgery and medications.

So if you have tried all the things, but are still struggling with pain, today's episode is for you.

You'll learn:

Why pain isn't just structural - and the role of the brain in pain
How tissue healing happens
and why you might still have pain, even if there's nothing "wrong"

All the links:

IFixYourSciatica.com [Ashley's website]
@ifixyoursciatica on Instagram
The Sciatica Protocol [free 7-day text support]
Explain Pain by by David Butler & Lorimer Moseley
Motor Homonculus Illustration
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.
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 Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

177 All About Bunions Aug 18, 2022

Show notes

Did you know up to 1 in 3 Americans have bunions? You might have been told they're caused by genetics - especially if other people in your family have them. Or maybe you've heard its because of high heels (even if you've never worn them).

The truth is, there are a lot of reasons why you might have bunions. But the good news, is there are things you can do to decrease foot pain that do not involve surgery.

If you're hoping to avoid bunions, helping your feet, ankles, and calves move better is one of your best bets. Because I'll never stop saying it: It's all connected!

And whether you have bunions or you want to maintain foot health no matter what - today's episode is for you.

You'll learn:

Different types of bunions and their causes
Why bunions aren't just genetic
And how to decrease foot pain without having surgery

All the links:

Foot Pain Fix (free course)
Toe Stretchers
Flux Footwear (use code BODYNERD10 to save 10% off)
Anya's Reviews (barefoot shoe finder)
Core Topics in Foot & Ankle Surgery (Cambridge University Press)
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!

176 How Therapy Balls Work Aug 11, 2022

Show notes

So you've seen me talk about therapy balls for every part of your body - but have you ever wondered how they work? Then today's episode is for you!

Therapy balls and soft tissue mobilization is a key component of the mobility workout plans I create for clients for good reason - when it comes to improving flexibility and decreasing pain, they are the best tool for the job.

So whether you've got a mobility closet full of therapy balls or you've never tried them, if you're interested in getting out of pain, then today's episode is for you!

You'll learn:

How therapy balls work
What myofascial release is
How to incorporate soft tissue mobilization into your routine so you can enjoy life with less pain

All the links:

Neural correlates of a single-session massage treatment. (Brain Imaging and Behavior 6 2012)
Deep tissue massage and nonsteroidal anti-inflammatory drugs for low back pain: a prospective randomized trial. (The Scientific World Journal 2014)
Effects of Massage on Muscular Strength and Proprioception After Exercise-Induced Muscle Damage (Journal of Strength and Conditioning Research, 2015)
Myofascial Tissue and Depression (Cognitive Therapy and Research, 2021)
Clinical massage and modified Proprioceptive Neuromuscular Facilitation stretching in males with latent myofascial trigger points (Physical Therapy in Sport, 2010)
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 Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Save 50% when you use the code MASTERY at www.mobilitytoolkit.co

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