Strength, Mobility, Breathing, and Staying Injury-Free After 40 Ep 133

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All right, welcome back, friends, to the Find Your Edge podcast.
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I am here with a guest from the next level of physical therapy.
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I'm all about PT.
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PT is just so great.
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So obviously, uh Dr.
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Jerry Yu knows all about that and has come to a couple of my strength training classes.
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So he knows what we do and vice versa.
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And it's it's like this lovely ecosystem of trying to make endurance athletes stronger, better, faster, not only for their sport, but in life.
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I know the term longevity is like, you know, kicked around.
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But Jerry, do you disagree that that's like always been the focus?
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But now it's like the hot thing, you know?
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Absolutely.
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Yeah, I think that a lot of things that we've done over the years, both you and I, Chris, where we've done the things, and maybe we haven't called it longevity, even though it was in the back of our minds.
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But now that it's turned longevity, I think it's now come to the forefront.
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And again, I think a repeat of what we've done and known for the last 20, 25 years.
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So yeah, I agree with you.
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Yeah, so good.
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All right.
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So I have to give a little bit of a shout out to you because you did a triathlon and you overcame a very specific fear.
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So you gotta speak to that.
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Thank you for bringing that up.
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And Chris, thank you so much for having me on your show, too, by the way.
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Uh so triathlon is has always been near and dear to me, and I think it always will, because uh when I was younger, uh, against my better judgment as a 11 or 12-year-old at the time, my family and I were at a remote beach in Florida with our family friends.
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And what happened was my brother got caught in a riptade, rivertide.
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So I didn't know any better, and I had some swim lessons so I could uh base proficiency in swimming.
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So I just instinctively just swam out there, and then we were both caught in this number toe.
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And even though I was only 12, I could literally see my life flash before my eyes.
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It's like this is it, like we're just goners.
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And I tried to push, I you know, I didn't know that you should swim along parallel to the beach at the time.
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And so out of nowhere, Chris, these two surfers came.
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And I'll just say it was God's providence, but these two surfers came out of nowhere.
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And it were it not for those guys, we would have actually drowned and not been here to have this conversation.
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And so after that, I had this incredible phobia with the water, although I was glad I didn't drown.
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And for a number of years, anytime I go near the water, even the even at the pool, I would start to get a little panic attack.
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And one day I decided that I just needed to get over this and I just had to resolve.
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So went to the beach a couple of times, stayed, it was several hours of just like going to the water, coming back out, like shaking off the jitters, and finally got in, and it was just this moment of triumph.
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And from there, I decided like I should get back in swimming.
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And that's when I came across somebody who had talked about triathlon.
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And so that began my journey.
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After my first race, I just felt more than the race itself, Chris, which is of course a feat in itself, these the a feeling of accomplishment of getting over this phobia for myself that I didn't think I would ever get over was so powerful that it stuck with me for since then.
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That's amazing.
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Yeah.
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Thank you so much for sharing that story.
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And I think that that's where Traffon is so special for a lot of people of like, wow, I had no idea that I was able to do this, or to overcome your fear of water.
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I mean, we have people all the time who come to us of like they were dropped in the water as a child or had some sort of traumatic experience like that.
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And yeah, it's a feat.
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So congratulations.
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Thank you so much.
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Now you're kind of getting into some other cool soare now.
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So, and you'll also have to mention how uh wonderfully young you are.
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Thank you.
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I will be 51 this April.
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Okay.
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All right.
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Very young.
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But um, so as we speak, I am chronicling my journey to my first Hig Rucks event, which I'm planning on doing this uh in May or June in New York City.
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And so I've been training for the last year and a half or so.
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I first got inspired by a gym in New Jersey that I work with, the work I used to work out with, and they talked about HIROX.
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And I was like, what's HIROX?
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And they talked about this and oh, it's just another fad.
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And here it is now exploding in the United States.
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And so I decided that, you know what, I've pushed my limits uh in many different areas, and I wanted to challenge myself with something different.
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So I've been chronicling my journey towards doing my first higher exped in New York City later this year.
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Hopefully I'll get in.
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It's apparently really hard to get in now as far as like the wait list and stuff like that.
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But just being able to push myself to a very hard level, uh, something I love to do, and I think doing hard things is something I've always done in life, and it's always made me a better, stronger person.
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And so this might be the one more thing I want to add to my bucket list of things to do as I'm getting older.
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All right.
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So for any of the folks who are listening are not familiar with high rocks.
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Yes.
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That's like the brief rundown.
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Sure.
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It's basically uh a one kilometer run eight times, but between each kilometer run, you're doing either five ish miles.
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Broken miles.
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Exactly.
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And so you're doing anything from, let's see, it's always a standard of wall balls, not in this order either.
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Wall balls, burpee, broad jumps, lungewalks, heavy farmers carries, rower, skierg, and I think uh am I missing anything?
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Uh along those, basically those are the activities you do in between these runs, each of these uh one kilometer runs.
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And so it's it's really hard.
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And it's basically like lack day threshold the entire time.
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I feel like you're just constantly running on high zone four zone five.
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So uh it's a lot.
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I mean, from what I understand, I've I've worked with a lot of pros uh recently, and I have a pro as my coach right now, and you know, he was saying, dude, it's a lot, I mean it seems like it's not that much.
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You you know, a couple of burbies, no, it's really, really hard.
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So I'm just preparing myself for that.
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Yeah.
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And what type of times are like pros turning in?
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Under an hour, I think is like the goal.
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And so if you're if you're in that, which means you're running really fast.
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And by the way, I should mention that there are a lot of tri athletes transitioning to high rocks and they're crushing it because they got the rundown.
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Yeah.
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The other stuff is sort of like the sort of cherry on top, but like they really got the rundown.
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So they they they have the ability.
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They sell on that.
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Absolutely they do.
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Yeah.
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Yeah.
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Are you running outside or are you running inside?
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Uh, I believe it's usually it can be either one, outside or inside, depending on the venue.
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Uh at New York City, they're actually trying to move it indoors for whatever reason.
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So it'd be interesting to see what that happens, how that happens.
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Yeah.
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Yeah.
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That like makes me uncomfortable just thinking about it.
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The the vomit potential for an entire hour, especially with wall balls and bursts.
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Oh my god, it's such a bad.
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And of course they do bobbles at the end.
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So you're already like taxed, and then a hundred wall balls, by the way.
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Not just like 20 to 30.
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Yeah.
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Oh my god.
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It's a lot.
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So the volume intensity are very, very high.
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Yeah.
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Such an interesting, almost like crossfit uh hybrid sport, you know.
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Yeah, yeah.
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Yeah, and the the cool thing more predictability.
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That's exactly it.
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And that's what's so cool.
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It's standardized.
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So if you take do a race in Germany or you do a race over here, uh, it's the same events every single time.
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So you can actually work on improving your times quite a bit and know that the standard is there, so you can work towards those getting improvement over time.
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Yeah.
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And I love that the there's likely maybe a little bit less potential for injury because you're not, you know, doing snatches at high speed or deadlifts at high speed, which you know, like if that's your jam, that's good on you.
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But oftentimes that's when people come to see you.
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Cross it was very good for my business, I'll just tell you.
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But to say, yeah, so when you go to CrossFit games, there's a lot of high skill involved.
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This is not so much.
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Because you know the events ahead of time, you can do plenty of things to prepare your body for that and train for it.
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Yeah.
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So speaking of like physical therapy and trends and what keeps you guys in business, because you know, the beauty of what you guys do is like AI can't replace you.
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Thank God.
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Like I would I would hope, like, you know, because somebody who can shove a needle in your glute or or do like grass in, or so there's all these different like techniques and stuff that you guys have up your sleeves.
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So, like, what's the latest and greedest right now?
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What kind of injuries are you seeing?
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Are you seeing something from like certain sports?
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Because I know that you like to work with a certain population.
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So tell us about that.
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Absolutely.
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We specialize in lifelong athletes and runners over 40.
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I would say that's our jam.
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Uh, we do have subsets of women with pelvic floor disorders, college athletes and high school athletes, but we tend to see a lot of people who are just trying to optimize themselves to continue doing what they love to do for the rest of their lives.
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The people who often see us are those with either chronic pain or they have performance plateaus and they're not sure how to get over those things.
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And sometimes it's merely a tweaking of their programming and saying, hey, listen, I know that you're doing these kinds of things, or I notice you're not taking a rest day, or I notice that you're not your nutrition sucks, as you already know.
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And that's a big part of I think what where uh injuries do tend to linger on, or your mobility really needs some work.
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And so once we identify those areas, it helps these people to be able to get to where they want to be and stay on that path.
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Because as you and I both know, the the most important thing that you and I can do over the age of 30 or 40, I know you're only 29, but the most important that you think you and I can only do the only thing you and I can do is to stay uninjured.
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And how do we do that?
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And so that's what we're truly like going after people who are looking to maybe not maybe they don't necessarily have an injury, but they just want to be able to stay uninjured and we serve that population as well.
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So to that end, um, in our system, it's the Move Excel Inspire system, it's a three-step process.
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And what we try to do is figure out really two things.
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And there's always two diagnoses in physical therapy.
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There is the diagnosis one, which is the symptoms you might be coming in with, whether that's plano fasciitis, rotator cuff issues, neck pain, low back issues, whatever it is.
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Those are often the symptoms that we present with, and you can often touch those pains or you can reproduce those pains.
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The more important diagnosis is what the root cause is of those symptoms.
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So, as an example, we have a lot of runners who, where if their running form is off, we find that they often end up with certain kinds of issues when you add volume and time and intensity with those different gate deviations.
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And so we're always looking to how do we solve for both of them?
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Because you want to make sure you're feeling better, but we also make sure that we prevent as best we can what caused us in the first place so that you don't have this issue in the future.
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Having said that, there are times when we will have to refer out when we figure out that the root cause is beyond our scope.
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So if people say you, you need to get this really checked out because of X, Y, and Z.
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And so we have those referral partners in our community that we can refer to in case those uh instances arise.
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But the question in our first phase, which is our move phase, is how do we get people to get better faster?
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And that's where our cutting edge technology comes in.
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So some of your athletes from Endurance Edge in the past have experienced something called shockwave, which has been a real big game changer.
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And it's not just my own personal experience.
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The literature on using shockwave for things like ponofasciitis, hamstring issues, uh, even like chronic low back pain, uh, rotator cuff issues, the speed at which this can help get people feeling better faster is unparalleled.
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More than anything I could do with my hands.
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But when we combine that with in our regenerative program, where we combine uh electrogyniant needling with the shockwave and something called blood flow restriction, which I'll get into in a little bit, this regenerative program really helps to get people better faster.
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And our goal is always within three to six visits, that person should feel at least 30 to 40% better, if not more.
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So once we identify what issues that person might be having and figure out what that root cause might be and if we can solve it, we apply these different regenerative modalities into our programming, making sure that their movement quality also is supplementing what we do with the technology.
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Because if I just put the shockwave on your foot and I don't address what that root cause is, you're gonna come back with the same thing.
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And that's what we're trying to prevent from happening.
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Once we go from there, we go into our Excel phase, which is basically how do we now stabilize, strengthen, and secure this area so it doesn't become an issue?
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And how do we incorporate this, these activities that this person needs to do into their overall programming, if they're a athlete or if they're a runner or a high-rex athlete, so that they can integrate these things into what they do already so that becomes part of their now new habits that they acquire.
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And for us, the rehab really starts when the pain stops.
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And so, and I always tell people, hey, the best time for physical therapy is when you're not in pain.
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We want to be able to fix things.
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We can actually do a lot of things to help you to not run into the problems you might be have you might have if you don't address these things.
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And finally, in our inspire phase or phase three, that's where we do a lot of tests and retests to make sure this person is safe and secure to go back into their activity without any uncertainties and with the confidence they need to excel.
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So, do you guys support people like in an ongoing way?
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Or is it like I need to come back in every six months?
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Or what kind of strategy or plan do you set up with that?
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Sure.
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We have a number of athletes who want our high performance membership.
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And that basically is once a month, they'll come in for a reassessment of everything going on to see if there are new findings.
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And then from there, we'll either update or provide a programming that will keep it in place.
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And once a month they come in to check in for those kinds of things.
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And it's been really effective.
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We have one guy who's who hasn't been injured now for the over the last year, but he's like, I just want to keep coming because I just feel good and don't want to feel not good again.
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Yeah.
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Yeah.
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Yeah.
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It's it's almost like mental and physical insurance.
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That's exactly what I'm saying.
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Or assurance, perhaps.
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That too.
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Yeah.
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Yeah.
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We have folks like that who are on like a nutrition maintenance program, which once a month.
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We check in, and I mean, I've had some folks who are on that for years and that they don't need it.
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You know, like I'm not changing the diagnosis necessarily.
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I'm not necessarily changing the intervention.
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Right.
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But they're just like, no, I would just like you to physically be there four once a month, all the time.
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So I don't know whether it's somewhat similar, but you know, it's I we the mental side of things is so huge.
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Yeah, you know, it's funny because uh have you heard of the four stages in parenting?
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Oh god, yes.
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But if you want to, if you want to go through them for for our listeners, certainly.
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Absolutely.
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And it applies to us as professionals, by the way.
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So you'll you'll hear it.
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That's a great analogy.
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So your first phase when your kids are young, it's being caregiver.
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Yes.
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Second phase is being a cop, third phase is being a coach, fourth phase is being consultant.
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Uh for me, my girls are in college, I'm at the consulting phase, thank God, making them having make their own choices and they can face the consequences on their own, but I can give some guidance.
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And I think for us as professionals, you and I, Chris, we are all for those at any given point in the process.
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For sure.
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Sometimes in consulting, sometimes in like putting on guardrails and saying, you can't do this.
00:15:32.349 --> 00:15:44.029
And sometimes it's like, hey, you need a hug, you know, it's that sort of thing where you kind of have to be there in different roles, depending on where that person is mentally and emotionally, and where they are in their continuum of the care they're getting or in the rehab process.
00:15:44.349 --> 00:15:45.789
Yeah, I I agree.
00:15:45.949 --> 00:15:59.069
And I I think folks like you, Jerry, are such a great asset along people's journey to what can be their best at any given moment.
00:15:59.309 --> 00:15:59.549
Yes.
00:15:59.870 --> 00:16:05.870
It's like right now the Olympics are on, and I just like I am obsessed with the Olympics.
00:16:06.110 --> 00:16:13.309
Like I am just well, I'm that person who will like cry at anything and be like, oh my gosh, I just want to hug all of them.
00:16:13.549 --> 00:16:13.949
That's awesome.
00:16:14.110 --> 00:16:20.669
And just be like, you know, you've just put in the legwork and like you're just trying your hardest, and you know, they're obviously not getting paid.
00:16:20.750 --> 00:16:23.469
Well, most of them are not getting paid gobs and money.
00:16:23.629 --> 00:16:30.029
So it's yeah, just a different motivation, which in my mind is kind of like the folks we work with.
00:16:30.269 --> 00:16:30.669
Yeah.
00:16:30.829 --> 00:16:33.149
You know, they want to do something amazing for themselves.
00:16:33.309 --> 00:16:35.309
It's not like they're gonna win necessarily.
00:16:35.469 --> 00:16:39.549
I mean, so so you know, there is a subset of folks who that's their intention, yeah.
00:16:39.789 --> 00:16:49.469
But most people are just like, you know what, I wanna, I deserve and should live as best as I possibly can for as long as I possibly can.
00:16:49.629 --> 00:16:49.870
Yeah.
00:16:50.110 --> 00:16:53.789
And in a healthy and active body.
00:16:54.029 --> 00:17:00.029
So why not have your team of amazing professionals behind you to let you do that, right?
00:17:00.990 --> 00:17:01.230
100%.
00:17:01.549 --> 00:17:07.470
I mean, I think it's worth investing in yourself, especially if you've gone through a certain level of trying to continue doing what you love.
00:17:07.549 --> 00:17:17.870
And I think all of us at different phases in our life, you know, I think after the age of 40, where our kids are growing up, maybe, or on the older side, where we can start looking at the next level for ourselves, what does that look like?
00:17:18.029 --> 00:17:23.390
And something you you've touched on, which I thought was important, is that yes, longevity is important, but health span is even more important.
00:17:23.470 --> 00:17:29.710
So the quality of the life that we live, especially with respect to our physical health, is even more important as we get older.
00:17:29.870 --> 00:17:34.269
So who cares if you're living to 90, if you're always sick in bed and you can't get up and take care of yourself?
00:17:34.430 --> 00:17:41.470
I'd rather, if I hopefully I don't have to, but I'd rather live a shorter life, but being able to still do the things I do and be strong, mobile, independent.
00:17:41.630 --> 00:17:46.990
And that is the same sort of uh rehab approach we take, I guess you could say, with our clients.
00:17:47.870 --> 00:17:48.990
Yes, I I agree.
00:17:49.150 --> 00:18:00.829
I had one client who told me who's one of our maintenance people, who's like, she doesn't need me, but she, you know, like yeah, we keep coming back and she's like, you know, my intention with all of this is that I want to be able to wipe my own butt for the rest of my life.
00:18:00.990 --> 00:18:02.269
And I'm like, you know what?
00:18:02.750 --> 00:18:03.789
Life goals.
00:18:04.029 --> 00:18:05.710
Like, we all have to have them.
00:18:07.149 --> 00:18:09.389
You know, like things that you don't necessarily think about.
00:18:09.470 --> 00:18:12.029
I'm like, it's so it's so true.
00:18:12.269 --> 00:18:27.869
Like, and speaking of, like as a dietitian, I can talk about these things when you lose shoulder mobility, you literally cannot reach behind to do the things.
00:18:28.349 --> 00:18:37.869
So and you came to talk to us about shoulder mobility of our socials more from like a swimming perspective, but also like it matters for all the things you're gonna do.
00:18:38.269 --> 00:18:38.750
Big time.
00:18:38.909 --> 00:18:49.950
I'm gonna say that the the biggest issues that I see for men and women both over the age of 40 is losing shoulder mobility and also losing hip and pelvic mobility.
00:18:50.109 --> 00:18:56.750
And so, and you think about things that you did on a day-to-day basis, even getting up from the toilet, let's just go there, let alone whipping your butt.
00:18:56.909 --> 00:19:01.309
But definitely those things can be really inhibiting towards doing everyday things.
00:19:01.470 --> 00:19:07.710
And so I always for myself, I'm I always do routine daily just because I know that I don't want to lose this stuff as I get older.
00:19:07.869 --> 00:19:15.470
And so these are things that I give to my own clients like hey, these are things you should be doing on a day-to-day basis because you're you're gonna lose these things if you don't continue using them for sure.
00:19:15.710 --> 00:19:16.269
Yeah, yeah.
00:19:16.509 --> 00:19:20.190
Okay, so this will also be on YouTube for our friends who are watching.
00:19:20.269 --> 00:19:24.589
So, like, what are some of the tricks of the trade that maybe we should be thinking about?
00:19:24.750 --> 00:19:29.789
Because you did the shoulder mobility that you did for our group, like we've incorporated that into our strength training groups.
00:19:29.950 --> 00:19:33.629
Love that group, which and everybody's like, oh, you know, Dr.
00:19:33.789 --> 00:19:36.430
Jerry tell tell me how to do this.
00:19:36.589 --> 00:19:37.789
So I let them lead.
00:19:37.950 --> 00:19:38.509
Oh, I love that.
00:19:38.750 --> 00:19:46.909
Which is great, that they're all so um yeah, like what are what are some of the things that we should be thinking about that you're that you're telling your clients about?
00:19:47.230 --> 00:19:55.389
So I think the first thing that uh I didn't learn until relatively recently was just how how important breathing is as far as maintaining mobility all throughout.
00:19:55.629 --> 00:20:01.789
And I know that diaformatic breathing often people use, I used it a lot too when I was doing a lot of yoga in the in the day.
00:20:01.950 --> 00:20:12.509
But what I've come to realize is that unless we also look at how do we expand our ribcage and get the mobility there as well, we're gonna shut off mobility to the shoulders and also to the hips and pelvis.
00:20:12.670 --> 00:20:30.269
So I always start with let's let's get to breathing, let's think about three-dimensional breathing first, not just belly breathing, because that's one part of it, but really kind of getting 3D expansion through the entire system to be able to release certain areas and also create more space so that we can do the things that require capacity because we have the mobility to do that as well.
00:20:30.430 --> 00:20:38.269
So once we start off with breathing and getting people sort of situated there, then learning how to dissociate the shoulder blade from the rest of your shoulder movement.
00:20:38.349 --> 00:20:42.269
So we're really gonna think about oh, rotator cuff and like, you know, external or internal rotation.
00:20:42.349 --> 00:20:55.789
But if we don't get the shoulder blade to go in line or in sync with the ribcage, and we can do that through breathing, then we're never gonna get the full capacity of how we can get into the activities you want to do or the mobility that we need to get to those places.
00:20:56.029 --> 00:20:57.950
So that's the first thing we start off with.
00:20:58.029 --> 00:21:10.829
And then the second thing is making sure that we're not just addressing the movement that you want to do, because we can always wrench ourselves into those positions, but really seeing if there are limitations in the capsule, because every joint has a capsule around it to keep it stable.
00:21:10.990 --> 00:21:29.309
And so if we can identify that there are limitations in the capsule, then we can work on specifically mobility techniques to get those to be looser so that we don't keep wrenching into those ranges, try to force our ways into overhead movements or into like a swim stroke for triathletes, causing more issues and ending up with something that's more serious down the line.
00:21:29.710 --> 00:21:36.909
What I'm also thinking of, okay, so now we're addressing breathing, we're addressing shoulder mobility, but what if we're like sitting at a desk?
00:21:37.069 --> 00:21:38.829
I mean, I feel like it all kind of goes together.
00:21:38.990 --> 00:21:41.950
What if we, you know, something from like you had mentioned, like the pelvis?
00:21:42.109 --> 00:21:54.509
What if it's like could it be stemming from the pelvis, from the neck, for which, you know, like you said, like, oh, I can reach my arms, you know, and people are just like, look, look, I'm like, no, that's no, that's not happening.
00:21:55.549 --> 00:21:57.230
Around their back, like we had mentioned.
00:21:57.549 --> 00:22:07.470
You know, is this something where they people should be going to PT to see, you know, because I I think the standard model of care is like I'm injured, therefore I go to PT.
00:22:07.629 --> 00:22:08.589
I'm so glad you mentioned that.
00:22:08.750 --> 00:22:09.230
Oh my gosh.
00:22:09.549 --> 00:22:12.990
So, like, how yeah, I we just need to move better.
00:22:13.389 --> 00:22:13.629
Yes.
00:22:14.109 --> 00:22:20.029
People in that three step process that you work with people are do they have to be injured to come to that?
00:22:20.269 --> 00:22:25.549
And then how do we figure out like where along the line is all of this stemming from, potentially?
00:22:25.950 --> 00:22:34.589
Yeah, I would say that definitely the person who is conscientious and has limitations, that is definitely a good place, and they're not injured per se they don't have an injury.
00:22:34.829 --> 00:22:37.149
That's the best time for us to take a look at things.
00:22:37.230 --> 00:22:43.629
And for us, we offer a free assessment for any of our endurance edge uh members as our way of giving back.
00:22:43.789 --> 00:22:47.789
But we just want to give people the right tools so they don't end up coming back for something more expensive.
00:22:47.869 --> 00:22:50.349
You know, we aren't cheap, but we give the best care that we can.
00:22:50.509 --> 00:22:57.069
In the meantime, here, here are some things that you really need to work on in order to make sure that you don't end up uh For the longer term issue.
00:22:57.230 --> 00:23:03.149
So, yes, uh, physical therapy is absolutely appropriate when you don't have pain, but you do have limitations for sure.
00:23:03.309 --> 00:23:04.589
And that's the message we're trying to preach.
00:23:04.670 --> 00:23:07.710
It's like, listen, if you if you're coming when you're in pain, it might be too late.
00:23:07.869 --> 00:23:09.309
And we now we have to deal with the pain.
00:23:09.389 --> 00:23:12.430
And then we can get into things that actually will give you long-term benefits.
00:23:12.670 --> 00:23:18.829
So, my advice to anyone coming, anyone out there who's listening is like, listen, when you're not injured, get yourself checked out.
00:23:18.909 --> 00:23:19.869
It doesn't have to be with us.
00:23:20.029 --> 00:23:30.670
There's a number of physical therapists out there who will help you to find out what you can work on now to become the best athlete, of course, first and foremost, but also so you can move better for everyday things in life.
00:23:30.990 --> 00:23:31.629
Yeah.
00:23:32.029 --> 00:23:33.950
And that's that's the end goal, right?
00:23:34.109 --> 00:23:36.909
Or in my mind, it is definitely.
00:23:43.069 --> 00:23:44.109
I know, seriously.
00:23:44.670 --> 00:23:52.269
I mean, the the few times in my life where I had some serious back things, like not being able to turn to wipe was like, I did not expect this.
00:23:52.509 --> 00:23:52.909
Like, what?
00:23:53.069 --> 00:23:53.710
Oh my god.
00:23:53.950 --> 00:23:55.789
It's like it's really humbling.
00:23:57.389 --> 00:24:01.710
Honey, can you uh yes?
00:24:01.869 --> 00:24:12.109
Um, talk a little bit about um strength training because again, you've come to a couple of areas of strength training classes and you've led the warm-up and the cool down, and everybody just absolutely goes gaga for it.
00:24:12.349 --> 00:24:13.149
Oh, thank you.
00:24:13.470 --> 00:24:23.710
Strength training, and then also like as we age, tell us about the importance of warm-up or cool down or whatever variation or whatever you want to call it.
00:24:24.109 --> 00:24:31.230
Like, is it like I'm cooling down, you know, here I'm just like stretching my stretching the thing?
00:24:31.389 --> 00:24:33.710
Like, is that um what we do?
00:24:33.869 --> 00:24:34.909
So, yeah, go for it.
00:24:35.230 --> 00:24:36.430
Let's go into the warmups first.
00:24:36.509 --> 00:24:42.990
And I have found this the hard, unfortunately, I learned this hard way because I wasn't warming up properly in my 30s, even in my 40s.
00:24:43.069 --> 00:24:45.470
And it wasn't until I finally realized I gotta do something differently now.
00:24:45.629 --> 00:24:51.789
So every time I go to a workout, and you might have seen me do this, I'll just do my own set of things because I have sensitive areas that have had injuries in the past.
00:24:51.950 --> 00:25:01.389
And as long as I do the pre-warm-up before the actual warm-up, I'm in a good place because I've come to realize that I need a good 15-20 minutes to feel like 80%, you know?
00:25:01.549 --> 00:25:03.869
And that I can get going and then go into the workout.
00:25:03.950 --> 00:25:06.109
And if I don't do that, I'm gonna get in trouble.
00:25:06.190 --> 00:25:07.470
And that's the first question, Chris.
00:25:07.549 --> 00:25:09.789
I ask a lot of our clients coming with chronic issues.
00:25:09.950 --> 00:25:12.670
And you know the answer is gonna be it's hey, so what's your warm-up like?
00:25:12.829 --> 00:25:16.909
Oh, well, you know, some of these, some of these, you know, that kind of thing, and that's it.
00:25:17.069 --> 00:25:19.149
Or the oh, I just go for a run, I just go a little later.
00:25:19.309 --> 00:25:20.589
I was like, you gotta do some stuff.
00:25:20.990 --> 00:25:21.950
Let's talk about this.
00:25:22.109 --> 00:25:31.629
Yeah, and that in itself, I think, will save a if I could just teach warmups for our guys and gals over 40, I think that'll solve at least 50% of the issues that we see coming in.
00:25:31.869 --> 00:25:36.109
I think you're probably like what's your warmup?
00:25:36.269 --> 00:25:37.869
I turn, I put my toes on.
00:25:39.230 --> 00:25:41.069
Okay, okay, it's not warm-up.
00:25:42.829 --> 00:25:45.230
But you really want to get your nervous system involved.
00:25:45.309 --> 00:25:54.269
So, you know, I do a lot of bouncy kinds of things to get things prepped, then go into breathing and then going into mobility of things because and then even like a preload.
00:25:54.349 --> 00:25:59.710
So if I know we're gonna do deadlifts that day, I will do a couple of isometrics, um, usually overcoming isometrics.
00:25:59.789 --> 00:26:08.190
So I'll try to move a heavy object, but not move the object and try to generate tension so that I could really prep everything to get ready for lifting heavier.
00:26:08.269 --> 00:26:12.029
That's a really important part of my own warm-up and what I advised a lot of my clients to do.
00:26:12.190 --> 00:26:15.309
If you do these things, there's a good chance you're not getting hurt when you do the workout.
00:26:15.470 --> 00:26:22.750
Going back to strength, it has become, I mean, Chris, I went through many years of just preaching strength and you know, doing like stuff when I was in my 30s because I didn't have time.
00:26:22.829 --> 00:26:24.990
I was just focusing on triathlon and just racing.
00:26:25.149 --> 00:26:26.509
So who has time to do strength?
00:26:26.670 --> 00:26:31.069
Even though years later I realized if I had done what I do now back then, I might have been a better athlete.
00:26:31.309 --> 00:26:35.710
But that being said, we know that the strength training is so important, uh, especially for endurance athletes.
00:26:35.789 --> 00:26:42.430
And there's papers on papers showing the evidence that uh runners who lift often run better.
00:26:42.589 --> 00:26:44.430
They run safer, they have fewer injuries.
00:26:44.589 --> 00:26:50.589
So there's something to that that I really wish the endurance community would really take in that my strength training is part of my training.
00:26:50.750 --> 00:26:52.990
It's not this thing that I do when I have time.
00:26:53.149 --> 00:26:59.149
It's actually essential if I want to become the best athlete and become the best version of myself as I get older.
00:26:59.309 --> 00:27:00.909
And so I that's what I always preach.
00:27:01.069 --> 00:27:05.869
And for myself, when I started doing my 40s, when I was a mere 160, now I'm 170 too.
00:27:06.029 --> 00:27:08.750
But putting on muscle over time for me has been a huge thing.
00:27:08.829 --> 00:27:17.069
And then still actually, and the funny thing is uh having a lot of PRs in my 50s, so hitting times I haven't been able to hit my 30s or 40s was huge.
00:27:17.149 --> 00:27:19.869
And I was like, I should have just taken my own advice years ago.
00:27:20.430 --> 00:27:26.589
So anyone out there, like, you really got to add in strength training and does and strength training, let's, and Chris does an amazing job, by the way.
00:27:26.670 --> 00:27:30.430
If you haven't gone to her uh Monday, Wednesday training training class, by the way, it's awesome.
00:27:30.509 --> 00:27:31.710
The programming is great.
00:27:31.950 --> 00:27:37.869
I always leave more tired than I expect, which is good, and more, more, more uh taxed than I think I would be.
00:27:38.109 --> 00:27:44.990
That being said, if you're not lifting heavy weights, and heavy can be relative, but you gotta be lift, you gotta be progressively loading over time.
00:27:45.149 --> 00:27:48.829
You don't you don't want to be squatting 10-pound dumbbells for the rest of your life.
00:27:48.909 --> 00:27:51.149
That's not gonna get you to where you need to be.
00:27:51.309 --> 00:27:54.909
It's also not gonna provide you with the benefit that you think you're gonna get from strength training.
00:27:54.990 --> 00:28:02.190
So making sure that you are on a program that gets you to lift heavier in a progressive fashion is how you're gonna get the results you want to get.
00:28:02.509 --> 00:28:03.789
Yeah, love that.
00:28:03.950 --> 00:28:06.990
Um, and then any notes on cooldown?
00:28:07.309 --> 00:28:07.789
Yes.
00:28:08.029 --> 00:28:18.109
So if you're going from that period of high intensity, especially when you incorporate some sort of cardio into the workout, and all you do is like go into your car, for example, uh, your body has to transition.
00:28:18.190 --> 00:28:22.029
And I find that the the cool down also as I've gotten older is so much more important.
00:28:22.349 --> 00:28:24.190
It's as important as the warm-up.
00:28:24.509 --> 00:28:31.149
So going from one state of just high intensity to nothing, I think can really kind of put you into a tailspin sometimes.
00:28:31.230 --> 00:28:34.109
And I've had in moments where I've done that, we're like, oh, I don't feel so good.
00:28:34.269 --> 00:28:38.269
So making sure that you're be gentle with your body, you know, this is how you can nurture yourself.
00:28:38.430 --> 00:28:41.950
Bring yourself down from that intensity so that you can recover properly.
00:28:42.109 --> 00:28:51.710
Obviously, uh part of that recovery and that cool down might be getting in your sub your uh your protein, your carbs, which I've learned to do over the last couple of years, which really has helped my recovery too.
00:28:51.869 --> 00:28:58.909
So including that supplementation into your cooldown, I think is really key as far as having an effective way to transition into the next thing.
00:28:59.149 --> 00:28:59.789
I love that.
00:28:59.950 --> 00:29:00.349
So cool.
00:29:00.589 --> 00:29:10.349
Jerry, I would love for you, if you could, as we sort of wind down the episode, would you lead us through like a very specific breathing routine that you would get behind?
00:29:11.149 --> 00:29:12.829
Yeah, actually, there's two I would right away.
00:29:13.470 --> 00:29:15.309
As you're talking about cooling down, I'm like, yeah.
00:29:15.549 --> 00:29:18.990
And every time you say breath, I'm like, okay, sounds like breath.
00:29:19.069 --> 00:29:23.309
So like so, you know, and somebody might be listening to this on the treadmill or on a walk.
00:29:23.389 --> 00:29:26.750
Like, hey, friends, maybe we need a reminder to breathe.
00:29:27.629 --> 00:29:28.909
So there's two things I want to say.
00:29:28.990 --> 00:29:36.029
And this is one that's really good if you have um the race jitters, uh, or if you're doing something very stressful or you're in a situation very stressful.
00:29:36.109 --> 00:29:37.710
And I learned this from Andrew Hibberman.
00:29:37.869 --> 00:29:43.149
If you I'm a Andrew Hibberman junkie, but one of the things I learned from him was the stacked uh inhale.
00:29:43.309 --> 00:29:52.750
And the way you do this is if you find yourself in a moment of panic or anxiety or race jitters, what you want to do is take a sharp uh inhale through your nose.
00:29:52.909 --> 00:29:54.269
So I'll just demonstrate that.
00:29:54.829 --> 00:30:01.470
And once you get to your max, take another one on top of that, and then yeah.
00:30:01.549 --> 00:30:07.710
So like a deep breath in and then like a little extra sniff in and then a nice long breath out.
00:30:07.950 --> 00:30:08.349
Exactly.
00:30:08.430 --> 00:30:12.909
And that's a physiological side that has been shown to dramatically decrease your heart rate.
00:30:12.990 --> 00:30:18.750
If you do that and do it as often as you need to, I do that frequently, especially for this podcast they did then, just to kind of get my nerves down.
00:30:18.909 --> 00:30:22.029
The second way of breathing is this three-dimensional breathing I was talking about.
00:30:22.190 --> 00:30:31.710
And the best way to do this is if you're either sitting down in a chair, making sure that you are in what we call a stacked position, so that your head, your shoulders, and your pelvis and hips are in one line.
00:30:31.869 --> 00:30:41.309
So you're not like arching forward, you're not like leaning back into slotch position, you're really in that optimal position for the inside area of your thorax to really get the maximum expansion.
00:30:41.470 --> 00:30:50.269
So the way you can do this is you're gonna take an inhale through your nose, a deep inhale, take it deep enough where you can take a slow, take it in slowly and not get your neck involved.
00:30:50.349 --> 00:30:53.470
So we don't want to breathe through our neck, which I see a lot of people doing when I ask them to take a deep breath.
00:30:53.629 --> 00:30:56.990
So keep your neck relaxed, eyes are forward, feet are flat on the ground.
00:30:57.789 --> 00:31:01.389
Take an inhale through your nose, make sure it's deep, and think about 3D expansion.
00:31:01.470 --> 00:31:05.710
So not just again through your belly, but also through your ribcage, through the front, back, and sides.
00:31:06.190 --> 00:31:07.149
So take that in.
00:31:09.549 --> 00:31:16.190
And then you're gonna exhale, but I want you to make that exhale last for about eight to ten seconds, which should be easy for triathletes, but let's just see how it goes.
00:31:16.269 --> 00:31:23.230
So we're gonna take a breath in and on my count, we're gonna exhale through our mouth as if you were fogging a piece of glass.
00:31:23.389 --> 00:31:24.349
So open mouth.
00:31:32.670 --> 00:31:40.750
So if you did that correctly, your diaphragm, your pelvic diaphragm are gonna descend on the inhale, and on the exhale, then return back to the starting position.
00:31:40.990 --> 00:31:43.629
So if you do that, you can do it multiple times throughout the day.
00:31:43.789 --> 00:31:45.069
That's gonna help to free up space.
00:31:45.149 --> 00:31:58.589
It's all gonna help you to engage your parasympathetic system to start to relax and down-regulate so that you can get into better space, be more at peace, so that you can go into your next tax uh task or get ready for whatever the thing is next that you're gonna do.
00:31:58.829 --> 00:32:09.710
Do you like for like proprioception to because I imagine that people are doing this with you and you'll notice like you're just breathing into your chest?
00:32:09.789 --> 00:32:14.349
Like I could feel myself being like, I can see myself in the camera.
00:32:14.509 --> 00:32:17.869
Like, I am just breathing into my upper rib cage here.
00:32:18.349 --> 00:32:23.710
Do you like for people to like have a hand on their belly or have a like does it have a chest of reception?
00:32:23.950 --> 00:32:24.269
It does.
00:32:24.349 --> 00:32:33.629
If you have your hand on your chest and your hand on your belly and you observe that you're breathing at the in the right position, you should feel expansion happening at the same time, both at the belly and the chest.
00:32:33.869 --> 00:32:52.029
The other thing that you can tactily feel everyone every now and then as you breathe is feel for your neck to make sure that you're not breathing through your neck muscles, which again, like I said before, a lot of people do, just to kind of keep yourself okay, chillax, keep the shoulders down is another thing I often keep people on so that they can really get the maximum out of their inhale.
00:32:52.509 --> 00:32:53.629
Yeah, that's great.
00:32:53.789 --> 00:32:59.789
Because I'm often looking in the in the mirror going, oh wow, that's there's a lot going on in my neck.
00:33:00.990 --> 00:33:05.869
Just I just need like a like a like a uh you know, live-in massage therapist to do some stuff.
00:33:06.190 --> 00:33:07.149
So do I for that matter.
00:33:07.549 --> 00:33:08.029
Right.
00:33:08.349 --> 00:33:09.069
I think we all do.
00:33:10.190 --> 00:33:10.750
I love that.
00:33:10.909 --> 00:33:11.950
Um, all right, Jerry.
00:33:12.190 --> 00:33:15.629
So how can people get a hold of you to uh potentially work with you?
00:33:15.710 --> 00:33:18.430
Because you have not only clinics here, but also in New Jersey.
00:33:18.750 --> 00:33:19.149
That's right.
00:33:19.309 --> 00:33:20.990
We have uh two offices in New Jersey.
00:33:21.069 --> 00:33:24.990
I have an amazing team that's been managing those in Woodcliffe Lake and Montclair.
00:33:25.230 --> 00:33:29.950
And we have uh clinic down in Kerry and Raleigh, which we opened up about eight months ago.
00:33:30.190 --> 00:33:36.269
So uh to reach us, if you go to our website, N as a Nancy L, so next level, nlphysio.com.
00:33:36.430 --> 00:33:38.109
Uh, you can also go to our Instagram.
00:33:38.190 --> 00:33:43.710
Uh mine is at dr jarry you, one word, or at next level physio pt to see what we're about.
00:33:43.789 --> 00:33:45.950
Uh, we also have a YouTube channel, NextLevel Physio.
00:33:46.029 --> 00:34:01.470
So if you want to learn more about us, and of course, like I said before, for anyone in the endurance edge community, if you'd like to just meet us and just kind of get a handle on what's going on, if you've been frustrated even after PT or Cairo or injections or surgery, even and you don't have the answers you're looking for.
00:34:01.629 --> 00:34:11.550
We'd be we would love to have the opportunity to just present you with other options that you might not have tried and maybe even a roadmap to how you can become the best version of yourself this year and beyond.
00:34:12.030 --> 00:34:29.470
Let's tie it all up with one or two things that you think people could walk away with if they learn, if they remembered nothing else, what are some of it, what are your final tips for them so that they can truly be active and amazing for life?
00:34:30.750 --> 00:34:32.590
I think of three things off the top of my head.
00:34:32.750 --> 00:34:38.190
The first one is um always tying in what you're doing to a greater purpose for yourself or for your loved ones.
00:34:38.349 --> 00:34:47.470
So for me, I want to be the best surgery for myself and I want to do hard things because I love doing those things, but I also do it because I want to still be able to carry my wife when I'm 90.
00:34:47.550 --> 00:34:56.510
I want to still be able to do things with my kids and hopefully grandkids one day and not be the guy who's stuck on the couch because I didn't do my stuff in my 30s and 40s or 50s.
00:34:56.750 --> 00:35:02.269
So tying in what you do with a greater purpose that that helps you to serve other people better.
00:35:02.349 --> 00:35:09.550
Um, number two would be making sure that you always think about how you can incorporate strength training and mobility into your training.
00:35:09.710 --> 00:35:10.750
It is part of your training.
00:35:10.829 --> 00:35:12.429
So making sure you do those things.
00:35:12.590 --> 00:35:17.070
And finally, making sure that what you do outside of your training also contributes.
00:35:17.230 --> 00:35:27.389
So, for example, making sure that your sleep, your nutrition, uh, your stress levels, all those things are on check so that you can do the things that you love to do at the best, at the very best.
00:35:28.190 --> 00:35:28.750
Love that.
00:35:28.989 --> 00:35:29.230
Dr.
00:35:29.389 --> 00:35:31.150
Jerry, you from Next Level Physio.
00:35:31.230 --> 00:35:32.670
Thank you so much for coming on the show.
00:35:32.909 --> 00:35:34.190
Well, thank you so much for having me, Chris.