The Body Nerd Show

Latest Episodes:

165 Foot Pain with Holly Middleton May 26, 2022

Show notes

Foot pain is about more than just your feet. From flat feet, plantar fasciitis, heel pain, and more - the focus is often right where it hurts.

But if you've been here for a while you know that where it hurts is not the issue!

On today's episode, I'm joined by Holly Middleton, a former competitive dancer turned movement coach and physiotherapy assistant with a PhD in biology.

So whether you have foot pain or just want to optimize your health from the ground up, today's episode is for you.

You'll learn:

Why foot pain is more than just your feet
Why overpronation isn't as bad as shoe companies want you to think
How to build a stronger foundation through your feet

All the links:

Holly's website: www.flowmovement.ca
Holly on IG @flowmovementtherapy
Leguano Barefoot Shoes
Vivobarefoot Shoes and Boots
Find an Anatomy in Motion Practitioner near you - https://findingcentre.co.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!

Today's episode is brought to you by AE Wellness Mobility Assessments. Not sure what you should be doing for mobility? Instead of trying a bazillion things and spending hours a day, get strategic coaching with a Mobility Assessment... with me! You'll get your personalized mobility workout plan with the best mobilizations and activations for you, plus all the videos organized in custom playlists to keep things simple. Save $50 off your Mobility Assessment when you use code BODYNERD at www.aewellness.com/mobility/

164 Tension Headaches May 19, 2022

Show notes

Have you ever had a tension headache? The slow-building creep of debilitating tension that freezes your neck in place? With a bonus headache that wraps all the way around your brain? It sucks. 😩

Like most headaches, there is no single cause - but what's going on in your jaw and neck definitely plays a part. Which also means addressing tension and weakness in the neck and jaw can help.

So if you're stressed out, tense, and living with those headaches that feel like your skull is being squeezed, today's episode is for you.

You'll learn...

Common causes for tension headaches
How jaw dysfunction and tension are related to headaches
Why neck strength is the ticket to getting out of pain

All the links:

Jaw Pain Self-Care Guide - www.aewellness.com/jawpain/ use code BODYNERD164 at checkout to save $10
Cervical muscle co-activation in isometric contractions is enhanced in chronic tension-type headache patients
Neck/shoulder function in tension-type headache patients and the effect of strength training (Journal of Pain Research (NZ))
Osteopathic correction in treating patients with tension headache symptom against TMJ dysfunction
Tension-type headaches (Cleveland Clinic)
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!

163 Tongue Ties, Frenectomy, and Better Breathing May 12, 2022

Show notes

When it comes to ongoing neck pain and TMJ dysfunction, you probably haven't considered your tongue. But did you know your tongue is actually 8 muscles? Some of which connect to all those tight and grouchy places around your head and neck?

So when it comes to neck and jaw pain - we have to talk about the tongue.

The inspiration for today's episode came from a message I received after episode 148 about this individual's experience with a tongue tie (aka ankyloglossia) and better breathing mechanics

But if you have ongoing neck pain, TMJ, issues with breathing, snoring, or swallowing - your tongue might have something to do with it and today's episode is 100% for you.

On today's episode, you'll learn:

The relationship between your tongue, neck pain and TMJ issues
Why more adults are getting frenectomies
What the research has to say about tongue ties, neck pain and snoring

All the links:

Jaw Pain Self-Care Guide - www.aewellness.com/jawpain/ use code BODYNERD163 at checkout to save $10
Lingual frenuloplasty with myofunctional therapy: Exploring safety and efficacy in 348 cases (Investigative Otolaryngology)
Lingual and Maxillary Labial Frenuloplasty with Myofunctional Therapy as a Treatment for Mouth Breathing and Snoring (Case Reports in Otolaryngology)
Management of ankyloglossia (case report - Journal of Oral Research and Review)
Is ankyloglossia associated with obstructive sleep apnea?
Easy massage for jaw pain
The tongue after whiplash: case report and osteopathic treatment
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!

162 Cellulite May 05, 2022

Show notes

I don't know about you, but I'm very familiar with how media, fashion, advertising, and the fitness industry makes us feel crappy about our capable, amazing bodies.

Enter cellulite.

And you'd think that for as much money is spent on the treatment of cellulite, there would be more research on it. Yet the literature, including peer-reviewed research, is a little wild to wade through - and there is more information on treatment than there is on the cause.

Cellulite isn't an issue to be solved - it's a totally normal tissue layer in your body.

And understanding how fascial health is related to its appearance may help you better understand what's going on and how to take excellent care of it.

So if you're concerned about cellulite, today's episode is for you!

You'll learn:

The science of cellulite and what it is
Latest cellulite research
And what your fascial health has to do with the appearance of cellulite

All the links:

Cybil's Website - csolyn.com
Cybil is @skinfitnessexpert on IG
Circadia Professional Firming and Shaping Gel
The Body Nerd Show Episode 17: What's Fascia Got to Do With It?
The Anatomical Basis of Cellulite Dimple Formation: An Ultrasound-Based Examination
Anatomical study of superficial fascia and localized fat deposits of abdomen (Indian Journal of Plastic Surgery)
Cellulite isn't Real. This is How it was Invented. (Refinery 29)
Scientific American - Is Cellulite Forever? ****
Treatment for Cellulite (International Journal of Women's Dermatology)
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!

161 Cold Showers with Christina Casey Apr 28, 2022

Show notes

Would you take a cold shower... intentionally? Because my guest today says you should, and she's got the science to back it up!

I'm joined by nurse and Wim Hof instructor Christina Casey, who is sharing all the benefits of cold exposure, including why you should be taking cold showers, how the cold can reduce stress and improve immunity, and how to start incorporating it into your regular routine.

As someone who is always cold, I was a little skeptical of intentionally taking cold showers, but after this conversation, I'm seriously considering it.

So if you've heard of Wim Hof the Iceman or are just curious about more self-care strategies that can boost your health while reducing anxiety, check out today's episode!

You'll learn:

Why you should be taking cold showers
The benefits of cold exposure (including less stress and better immunity)
And how to start incorporating it into your regular routine

All the links:

Christina on IG @breathbodyandsoul
Christina's Website - christinacasey.com
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!

160 How Neck Pain & Eye Strain are Connected Apr 21, 2022

Show notes

What do neck pain, eye strain and post-concussive symptoms have in common? They're all connected to dysfunction in the tiny muscles at the base of your skull known as the suboccipitals.

I know I talk about how it's all connected - and that makes no difference if we're talking about your IT band, ankle, neck pain, or eyeballs.

Computer vision syndrome (aka digital eye strain) has been a recognized health problem for over 20 years and to the surprise of absolutely no one, has been increasing among the general population througout the COVID lockdown.

So while you're not the only one doom scrolling, getting rid of those daily headaches and regular neck pain may require addressing eye strain (and not just your neck).

So whether you have neck pain in the mornings, at the end of a long day, or all day every day and can't figure out what's causing it - today's episode is for you.

You'll learn:

The relationship between eye strain and neck pain
How addressing neck pain can improve post-concussive symptoms
And easy changes you can make right now to improve your neck pain

All the links:

Computer Vision Syndrome (Cedars Sinai)
Suboccipital release (AE Wellness YouTube)
Cervico-ocular Reflex Is Increased in People With Nonspecific Neck Pain (Physical Therapy & Rehabilitation Journal)
Digital eye strain: prevalence, measurement, and amelioration (British Medical Journal: Open Ophalmology)
Digital eye strain: prevalence and associated factors among information technology professionals, Egypt (Environmental Science and Pollution Research)
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!

159 Should you wear a brace forever? Apr 14, 2022

Show notes

Braces and orthotics are super effective when they're used properly to limit range of motion at a joint (or joints).

But they're meant to be a short-term solution - not your newest accessory.

So if you're stuck with a brace and aren't sure how to build strength safely without it - today's episode is for you.

You'll learn:

When to wear a joint brace (and the right way to use it)
Common types of braces and the injuries they're meant to support
How to build back joint strength after an injury - even if it's been a while

All the links:

Knee pain and squatting - AE Wellness YouTube
Bulletproof feet and ankles on a step (AE Wellness YouTube)
Recommendations for Prevention of Physical Training Related Injuries (US Army Center for Health Promotion and Preventive Medicine)
The effect of 12-week custom foot orthotic intervention on muscle size and muscle activity of the intrinsic foot muscle of young adults during gait termination (Clinical Biomechanics)
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!

158 Does ice work? with Dr. Sarah Court, DPT Apr 07, 2022

Show notes

When it comes to pain, ice is the go-to pain-reliever. But how does it actually work?

Does it penetrate all the way down to the joint to decrease inflammation? Can tissue injuries heal just from cold exposure?

Today, I'm joined by physical therapist Dr. Sarah Court and we're talking about all things ice, including when and why you should ice an injury, how it works, and what to do instead of icing old injuries (and why it's more effective).

So if you've ever sprained an ankle, iced your back, or are just a curious body nerd, today's episode is for you!

In this episode you'll learn:

When and why you should ice an injury
How cryotherapy (ice) works
And why you don't need to ice old injuries (and what you can do instead)

All the links:

Sarah's Website: https://www.sarahcourtdpt.com/
Sarah's IG @sarahcourtdpt
Spinal Countdown workshop at Yoga House with Sarah
Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture? (World Journal of Clinical Cases)
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!

157 Snoring Mar 31, 2022

Show notes

Do you snore at night? You're not alone! Some 45% of adults snore occasionally and 25% snore regularly.

And while I fall into the occasional camp (I hope 😜), I do sleep next to someone who snores.

So, as any Body Nerd would, I've been wondering - what causes snoring and what can you do to help?

Because snoring isn't always just noise - you might wake up feeling groggy, with a dry mouth, or a sore neck.

So whether you're the snore-er or sleep next to someone who does, today's episode is for you.

In this episode you'll learn:

Common causes of snoring
How jaw position and neck position (and pain) are related
And simple exercises for the tongue and face that will help manage snoring

All the links:

Easy massage for jaw pain (no equipment needed) (AE Wellness YouTube)
Jaw Pain Self-Care Guide
Mouth taping for sleep: A TikTok trend with merit (Dentistry IQ)
Mouth and Throat Exercises to Help Stop Snoring (Sleep Foundation)
Smartphone-based delivery of oropharyngeal exercises for treatment of snoring: a randomized controlled trial (Sleep and Breathing)
Effects of Oropharyngeal Exercises on Snoring (American College of Chest Physicians)
Clinical Implications of Mandible and Neck Measurements in Non-Obese Asian Snorers (Clinical and Experimental Ororhinolaryngology)
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!

156 Piriformis Syndrome Mar 24, 2022

Show notes

Piriformis issues can be a real pain in the butt. 🙄

If you've never had hip pain or sciatica, you might not be familiar with this small, pear-shaped muscle deep within the hip.

But if you've experienced pain here - you know exactly what I'm talking about.

Sciatica is not the only reason for pain in the low back, hips, or legs - so understanding the role this deep hip rotator plays can help you get relief, no matter the cause.

If you currently have hip pain or sciatica - this episode is for you!

You'll learn:

All about the piriformis
How piriformis syndrome relates to sciatica
And the best movements to help with pain in your hips

All the links:

Glute and hamstring warmup aka the cure for glute-nesia (AE Wellness YouTube)
Sciatica and Sciatic Nerve Pain Explained (AE Wellness YouTube)
Piriformis syndrome: a rational approach to management (International Association for the Study of Pain)
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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