#153 IT Band

Have you ever gone for a run after a long break and felt pain in your knees after? That’s your IT band talking to you! Daphnie explains what the IT band is, why it seems to cause pain at the drop of a hat, and the cheap and easy solution to getting back on your feet in no time. Plus, we talk reality TV diets in “This is Crazy, Right?”

Links in this episode: Good image of knee with IT band and bursas, How to foam roll your IT band, Our past episodes on Knees, Quads, Hamstrings, and Foam Rolling. Join us on Patreon!

#148 Shoulders

We carry a lot on our shoulders these days: giant purses, laptops, and the consequences of bad computer posture and hours of cell phone use. It’s no wonder that a lot of us have shoulder pain! Daphnie helps explain what our shoulders are made of, what causes all that pain, and what exercises we can do to strengthen our body’s biggest and most complicated joints. Plus, we go taco crazy in “Best Choice”.

Links in this episode: How to find a PT near you, Dr. Laura’s website if you need a chiro in NYC, Joanna’s grown woman backpack, Popsocket phone grip, Our episodes on Chest Muscles, Triceps, Arms, and Back Muscles

#136 Hamstrings

Hamstrings aren’t just sitting there waiting for dads to pull them while playing touch football at Thanksgiving. They’re one of our biggest muscle groups! Learn how they work, when we use them, why we injure them so often, and what to do to prevent it. Plus, Daphnie gives us her current favorite smoothie recipe in “What Your Trainer Eats”!

Links in this episode: More about hamstrings including some good images, Our episode on headaches with Jan Mundo, Daphnie's current favorite protein/collagen powder.
Form videos: deadlifts, bridges, hamstring curl, foam rolling your hamstrings.

#132 Knees

Knees can seem like the human body’s weak spot, but are they really? If there are activities you’re avoiding because of knee problems (or fear of future knee problems) Daphnie is here to help shift your perspective. She explains what’s behind common knee problems and what you can do to strengthen and support the largest joints in your body.

Links in this episode: Support us on Patreon! Here's a good image of the human knee. Form videos: Glute bridge, squats, lunges, deadlifts, lateral lunges

#131 Quads

Quads are one of the biggest muscle groups in the body, but do you actually know what they do? Daphnie says most of us are quad-dominant, and “not in a good way”. This week, she explains the role our quads play in everyday mobility and suggests some of her favorite exercises to keep our muscles balanced. Plus we give poor Daphnie a heart attack in “This is Crazy, Right?”

Links in this episode: Graphics of the quads, Our past episodes on How to Build Functional Strength, Injuries and Prevention, and Recovering from Injuries. Form videos: leg extension,  standing quad stretch, foam rolling quads

#109 Physical Therapy with Dr. Ray Ednie

Most of us will get referred to a physical therapist at some point in our lives, but how can we tell if we have a good one, and what are they actually supposed to be doing for us? Daphnie’s physical therapist, Dr. Ray Ednie, joins us to talk about how to make the most out of your physical therapy experience. Plus, we find out what Daphnie is like as a patient...

Links in this episode: Ray’s practice in NYC, Rock climber Alex Honnold, Database of certified PTs by specialty

#097 Plantar Fasciitis

A listener asks if Daphnie has tips for cardio you can do with Plantar Fasciitis, and we take a deep dive into this super common, and super debilitating, foot problem. What IS your plantar fascia anyway? Is there anyway to stop it from itis-ing? And once you’ve got it, how can you get your sweat on without hurting yourself? We’ve got answers (Daphnie always has answers.)

Links in this episode: A good Plantar Fascia image from Mayo, Video of stretches for Plantar Fasciitis from the Cleveland Clinic, Video of arch stretch, Yoga Tune Up balls, Massage therapy ball set on Amazon Prime

#087 Workout Safety

Working out is supposed to make us feel more awesome, so we definitely don’t want to exercise and end up injured, sick, or worse. This week, Daphnie gives us all the info on how to stay safe when we work out, from how to perfect our form in the weight room to why we should probably think about bringing our own yoga mats to class (hint: the reason is SUPER GROSS). Plus, we take a trip down memory lane to KFC in “Best Choice”.

 Links in this Episode: Our episode on Improving Your Form, Squat form, Deadlift form, Plank form, Push-up Form, Bent Over Row Form, Tips for running safely outdoors

#066 Warming Up

Are you cold? We’re cold. This week, we’re talking about how to warm up when we work out, and also how to just be warmer in life. From jumping jacks and leg swings to noodle soup and saunas, we’re pulling out all the stops to help you get the good kind of sweaty. Plus, Joanna tries to get out of exercising this winter in “Excuse of the Week”.

Links in this episode: How to do Seal Jacks, How to do High Knees, How to do Butt Kickers, How to do Leg Swings, Free warm up video from Fitness Blender, Heattech from Uniqlo

#053 Improve Your Form

Many injuries can be blamed on bad form, and most physical therapy is just practicing good form so you won’t hurt yourself again. This week, we’re saving you the time and hassle by talking about how to have good form in the first place! Daphnie offers form tips and tricks for your most common strength exercises and goes on Posture Patrol for you runners out there. Plus, we make sure to chew our food 50 times in “This Is Crazy, Right?”

Links: Terry Crews pec dance, Michael Jackson lean

#048 Hitting the Wall

We normal people ask ourselves this all the time: “Do I really need a break, or am I just being lazy?” Whether you’re hitting the wall and thinking of skipping your workout or laid up with an injury and furious that you CAN’T exercise, dealing with frustration is a critical part of getting more awesome. Daphnie gives us some strategies for figuring out when we really need a break and when we need to suck it up and work out, and what to do when we can’t do our normal routine. Plus, things get fruity in “What Your Trainer Eats”.

inks in this episode: Essay about taking breaks like cavemen

#020 Recovering From Injuries

So, you’re injured. What do you do now? Daphnie takes us through what to do for ourselves in the first 48 hours, when you should see your doctor, and what that doctor might tell you. Joanna talks about what to look for in a physical therapist (and what makes a bad one) and Daphnie makes the case for chiropractors and acupuncture. Our message: don’t be afraid to get help! Feeling good is worth a bit of your time, focus, and money. Plus, Daphnie does her best to pick out a Best Choice at Subway.

Links in this episode: Joanna’s PT, Daphnie’s PT, Daphnie’s Chiro, Daphnie’s Acupuncturist, Lenny Letter about how women's pain gets downplayed, How many times do we have to tell you to buy a foam roller

#019 Injuries and Prevention

Ugh, injuries. The worst. They throw everything out of whack, including our fitness routines. In part one of our “Injuries, Prevention, and Recovery” series, we talk about why and how we get hurt, and what it does to our hearts and minds. But don’t worry! Daphnie also shares her 4 Keys to Preventing Injury During a Workout, so you can make sure you don’t get hurt in the first place. Plus, we answer a listener question about how to handle nutrition and exercise when your workday doesn’t start until 5pm.

Links in this episode: NPR story about healing lower back pain with exercise, Buy a foam roller already, Here are some bars you might like to eat