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• Joe Gambino
• Joe LaVacca

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Summary
In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca discuss the nuances of pain management, focusing on the distinctions between joint pain and muscle pain, the significance of diagnosis and prognosis in treatment, and how these elements interplay to enhance patient care. They emphasize the importance of providing clear answers to patients to foster comfort and trust in the treatment process.

Takeaways
Pain is subjective and varies from person to person.

Joint pain is often more localized compared to muscle pain.

Understanding the mechanism of pain can aid in diagnosis.

Diagnosis provides comfort and clarity for patients.

Prognosis helps set realistic expectations for recovery.

The interplay between diagnosis and prognosis is crucial in treatment.

Clear communication enhances patient buy-in and compliance.

Conservative estimates in prognosis can alleviate patient anxiety.

Behavior of pain can indicate the underlying issue.

Building a rapport with patients is essential for effective treatment.

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• Joe Gambino
• Joe LaVacca

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Summary
In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca discuss their favorite home gym equipment, the importance of building strength with limited mobility, and the significance of movement variability in rehabilitation. They explore joint health, loading strategies, and how to adapt exercises for individuals with specific limitations, emphasizing that movement is essential for overall health and well-being.

Takeaways
Kettlebells are versatile and space-efficient for home gyms.

Building a home gym can save money on memberships.

Movement variability is crucial for joint health.

Loading tissues appropriately can improve strength and function.

Not all individuals need to meet strict movement prerequisites.

It's important to adapt exercises based on individual capabilities.

Strength training can enhance quality of life, even with limitations.

Joint health involves more than just mobility; loading is key.

Social media influences can create unrealistic expectations for movement.

Finding what works for each individual is essential for progress.

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• Joe Gambino
• Joe LaVacca

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Summary
In this episode, Joe Gambino and Joe LaVacca discuss the topic of squats and whether they are bad for the knees. They start by sharing their experiences of watching football and their morning routines. They then introduce themselves and their podcast, Beyond Pain. The conversation shifts to the question of when someone should be concerned about their pain and seek professional help. They emphasize the importance of addressing pain that affects daily activities and quality of life. The main topic of squats and knee health is then explored, with both hosts expressing their belief that squats are not inherently bad for the knees. They discuss the importance of progressive overload and adapting tissues to load, as well as the role of fear avoidance and self-confidence in managing pain. They conclude by encouraging listeners to not be fearful of pain and to let pain guide their dosage and ability guide their treatment.

Takeaways
Address pain that affects daily activities and quality of life.

Squats are not inherently bad for the knees, but modifications may be necessary depending on individual circumstances.

Progressive overload and tissue adaptation are important for managing knee health.

Fear avoidance and low self-confidence can contribute to chronic pain.

Let pain guide dosage and ability guide treatment.

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• Joe Gambino
• Joe LaVacca

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Summary
In this episode, Joe Gambino and Joe LaVacca discuss patellofemoral pain, also known as anterior knee pain. They compare it to low back pain in terms of its complexity and the need for a management approach rather than a fix. They explore the importance of ruling out other diagnoses and focusing on allowing the knee to load better. They also discuss strategies for managing pain during running and other activities, including cadence adjustments and modifying workouts.

Takeaways
Patellofemoral pain is similar to low back pain in terms of its complexity and the need for a management approach.

It is important to rule out other diagnoses before diagnosing patellofemoral pain.

Allowing the knee to load better is a key aspect of treatment.

Pain management during running and other activities can involve adjusting cadence and modifying workouts.

The goal is to give the body the tools to reduce the likelihood of pain and re-injury, rather than aiming for a complete fix.

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• Joe Gambino
• Joe LaVacca

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Summary
In this episode, Joe Gambino and Joe LaVacca discuss the importance of mobility and strength work in relation to golf and other sports. They emphasize the need for movement variability and building a strong foundation to improve performance. They also address the common tendency to compare oneself to professional athletes and highlight the importance of individuality and focusing on one's own unique movement signature. The hosts stress the significance of basics and consistency in training, as well as the role of pain and how it can affect movement. They share personal anecdotes and examples to illustrate their points.

Takeaways
Movement variability is important for skilled movement in sports.

Comparing oneself to professional athletes may not be helpful as they are outliers and have unique movement signatures.

Focusing on basics and building a strong foundation is crucial for improving performance.

Consistency in training and addressing pain are key factors in achieving optimal movement and performance.

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• Joe Gambino
• Joe LaVacca

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Summary
In this episode, Joe Gambino and Joe LaVacca discuss when to push and when to pull back in training, particularly in relation to pain. They emphasize the importance of tolerable pain, maintaining form, and monitoring how pain resolves after a workout. They also discuss the concept of hypermobility and provide a test to determine if someone falls on the hypermobility spectrum. They caution against excessive stretching for hypermobile individuals and suggest focusing on strength training and end-range control exercises instead. They highlight the need to tie progress to specific goals or activities to assess improvement.

Takeaways
When training, it is important to listen to your body and determine when to push and when to pull back based on tolerable pain and maintaining form.

Pain resolution after a workout can be a good indicator of whether you pushed too hard or if your training was appropriate.

Hypermobility is a spectrum that can be determined through a series of tests, and excessive stretching is not recommended for hypermobile individuals.

For hypermobile individuals, focusing on strength training and end-range control exercises can be more beneficial than stretching.

Progress should be tied to specific goals or activities to assess improvement.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode, Joe Gambino and Joe LaVacca discuss mobility work for individuals with hypermobility and debunk common myths about posture. They emphasize the importance of individualized approaches to mobility work and the need to address soft tissue work and interoception for hypermobile clients. They also challenge the idea of a universally correct posture and highlight the limitations of accurately assessing posture. Lastly, they emphasize that posture is not the sole cause of pain and that changing positions and breaking up long periods of sitting can help alleviate discomfort.

Takeaways

• Individualized approaches to mobility work are important for individuals with hypermobility.
• Soft tissue work and interoception can be beneficial for hypermobile clients.
• There is no universally correct posture, and accurately assessing posture is challenging.
• Posture is not the sole cause of pain, and changing positions and breaking up long periods of sitting can help alleviate discomfort.

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• Joe Gambino
• Joe LaVacca

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Summary
Grayson Strange, owner of Basis Health and Performance, shares his journey from CrossFit to weightlifting to functional range conditioning. He discusses the challenges of training and the injuries he has experienced, including a torn AC joint, broken wrist, and partial MCL tear.

Grayson emphasizes the importance of finding alternative approaches to recovery and rehabilitation, rather than resigning to the belief that injuries will never heal. He highlights the need for awareness of different options and perspectives in order to overcome pain and injury. In this conversation, Grayson Strange discusses the integration of FRC principles with strength training and how to navigate pain and intensity. He emphasizes the importance of individualization and paying attention to the body's sensations. Grayson also highlights the need for grace and flexibility in training and the value of starting with small amounts of mobility work.

He shares his approach to blending traditional strength training with the internal strength model of FRC, focusing on joint-specific training and minimal volume. Grayson encourages listeners to reach out for help and find a balance that works for them.

Takeaways
Training can sometimes lead to injuries and make the body feel fragile and vulnerable.

Finding alternative approaches to recovery and rehabilitation is crucial for overcoming injuries.

Having awareness of different options and perspectives is important in the journey to healing.

Believing that injuries can heal and seeking out the right methods and practices can lead to successful recovery. Individualization is key when integrating FRC principles with strength training.

Paying attention to the body's sensations and navigating pain are crucial for progress.

Starting with small amounts of mobility work can make a significant difference.

Balancing traditional strength training with the internal strength model of FRC involves focusing on joint-specific training and minimal volume.

Finding a balance that works for you and giving yourself grace in training is important.