Preventing Nordic Skiing Injuries with Sam Weichel DC

So we can say that the Art of Prevention podcast is now all over the world and we're going to really dive into a specific topic that Sam has a lot of personal experience with , both in his professional career as a sports chiropractor as well as in his personal career as a previous Nordic or cross-country skier .

And Nordic and cross-country skiers are near and dear to my heart because I treat a lot of them up here in the high country , and near and dear to the heart of the USA because we've got these awesome athletes like Jesse Diggins winning gold medals at the Olympics and then also performing at super high levels in the circuits of Nordic skiing , winning the Tour de

Ski recently . So , sam , why don't you give us a little more background information about yourself and let's get into this interview ?

I raced cross-country skiing , nordic skiing from , I think , when I started , maybe when I was about seven , seven-ish , and then raced all the way until I was 20 and then I kind of stopped in university and I went to university where there was not a lot of snow in the winter so surprising for Canada , maybe to some people , but some places don't get a ton of

snow , so the skiing wasn't , wasn't amazing and so I switched to cycling and then I raced competitive cycling at a semi kind of professional level for for three years and then got a , got a big boy job and realized that I wasn't super interested in that and went back to chiropractic college and yeah , here I am .

And then I mean , we've really got these different categories of like limiting low back pain , where people get like a low back injury and it's affecting their training , it's affecting their racing , it's affecting their participation , but then this permeating and like extremely prevalent , just low back pain , where I feel like a lot of these cross country skiers are

extremely , extremely tough individuals and they're like oh yeah , of course my back hurts . You know , that's like of course it hurts every day that I train .

And yeah , and one of my patients was a really , really high level cross country skier in college and she was like oh yeah , I mean it's like a five out of ten , but I still cross country ski and do all of my training and all that stuff and it's like whoa , like what the heck ? So could you dive into that a little bit ?

So if you're doing like a 20k classic race or 15k skate race or whatever it is , you just think about how many times you're flexing your spine , which is quite interesting , it's it . I think if we went back 20 years , people would have been like , oh my god , you're flexing your spine so much it's dangerous . But the reality is not very dangerous .

But the demands are really really high in cross country skiing . So I think the more we do it and if we're kind of doing maybe too much too soon for that structure , we can end up in a situation where our back hurts a little bit just because we've made those tissues really sensitive . When I was skiing I didn't really have too many injuries , thankfully .

I was pretty lucky , but I did kind of , towards the end of my kind of high school racing career , had a low back injury where I couldn't really run , was really uncomfortable to sit , I could still ski , but there are certain parts of skiing that I couldn't do or couldn't do as well without like a lot of pain .

So for me classic skiing and double polling was really uncomfortable but I could still skate ski .

So I just kind of like altered my training a little bit and managed it , but I didn't really ever formally go to get it treated because , I don't know , I was maybe young and naive , I love all the stuff that you just talked about as far as , yeah , low back flexion not quite the demon and evil that we thought of previously .

You talked about how you just modified loads in order to get yourself out of that scenario that you were in , which was that low back pain that's so prevalent . So what are some of the training things that you did to modify your loads ?

Did you just change your form with skiing , or did you just change the volume and intensity , or what kind of stuff did you do ?

But if we can modify activities so that you can continue to do the stuff you want , we keep that pain minimal . That's amazing . Yeah , so for me I knew classic skiing , like classical style skiing , double pulling and then classical intensity , so sprinting type intervals really aggravated my low back . It'd be like way worse after .

So I would just kind of keep my classical skiing like pretty easy gentle , not really dip into that high intensity stuff and kind of limit the double pulling I was doing , or I would just substitute it for some skate skiing because that didn't bother me at all .

Okay , it's , skate skiing is a little less spinal flexion there's still some , but it's a lot less than like a classical double pull .

But in the different variations of technical aspects of Nordic skiing you can modify those right .

But if you look at literature on skiing , injury prevalence is relatively low and compared to , say , like running , soccer , snowboarding , any of those sports and I think a big part of that is you can modify your technique in so many different ways and each technique is using muscles of the body in a variety of ways .

So you have this huge movement variation through skiing that you can kind of like play with if you're , if you have an injury , which is awesome .

So making sure that the muscles of the low back are pretty strong , the core is pretty strong and we get good at stabilizing in kind of a variety of motions , because cross country skiing requires you to balance on you know , skinny little ski , no edges , yeah , yeah , no edges .

So there's a high demand for stability just in general , and if we can cross that over into making sure the low back is stable

, that's really good . Now we spoke the other day . We talked a little bit about like creating interabdominal pressure , like we do with a lot of our DNS stuff , for patients with low back pain in general , and I've been thinking about that a bunch since we talked about it because I think it's hard to apply it to skiing since the aerobic demand is so high .

Breathing into your belly using your diaphragm you're going to do naturally in skiing , but you're also going to be using , like all your other respiratory muscles because you need so much oxygen . So it's much harder to create that you know stable intrapideminal pressure thing that you know when compared to , like , say , you're doing a squat or something right .

So making sure that those accessory muscles for stabilization around the lumbar spine in the core are really strong , I think is important because they have to do a lot of work cross-menus skiing .

You know the three functions of the diaphragm , the primary muscle of inspiration , one that does have that inspiratory function , or the respiratory function , helping us breathe in , but then also a stability function and the sphincter function , because food and stuff has to pass through blood , has to pass through that from the heart to go to the lower extremities and

then really taxed , when we're taxing it from both the postural function , the stability function and the respiratory function , absolutely . And then one thing I wanted to key into , and then I kind of spaced it was the double-edged sword of volume with cross-country skiing .

So it's a little bit of a lower impact sports , but this kind of gives some individuals just free reign to just go , you know .

So you can do high volume , like some of these pro and World Cup skiers are training close to or over a thousand hours a year , which is pretty high . When you look at other sports like running or like track running , cross-country marathon , whatever it's quite a bit higher I think , and it's just because you're able to kind of absorb that load .

But when you're younger or kind of getting into skiing or you know you're in that high school , early university stage , it's pretty , it's a high demand on the body .

So , yeah , you've got to monitor the load , make sure you're working with your coach to like keep in mind what's going on , because it's easy to get into like a space where you're starting to tip into that over-training , that overreaching kind of state of training , and be more susceptible to injury .

We might have some modification of those loads because even individuals like Jesse Diggins , you know , gold medalist at the Olympics and just one of the tour de ski , all that amazing stuff she's been really upfront and open about challenges with relative energy deficiency syndrome that was brought on by disordered eating .

Sometimes over-training you can feel really tired , but you can still have a terrible time sleeping and almost dip into like an insomnia type state where it's really hard to fall asleep . Your sleep feels terrible and you never feel rested .

So monitoring that kind of stuff that's why having like training logs where you can put comments in of , like felt great today or , you know , feeling tired and you can kind of see the trends of that stuff I think is really important .

And just making sure your athletes are , you know , being honest with you is tough sometimes because these athletes don't want to stop training , they want to progress . They're usually very driven . So it's hard to sometimes it's hard to get them to be honest with you .

But I think , yeah , watching for that relative energy like are they just kind of constantly low energy ? How is their sleep ? How is their mood ? Are they irritable when they're training ? Are they , you know , kind of stagnating ?

Is their training , like , you know , not really seeing much improvement over week to week to week , month to month , because sometimes you can keep training even though you're in this over-trained state , but you really are like not seeing improvement .

You're not getting faster , you might not really be getting slower , but you're just going to kind of be stuck , and that's something to pay attention to as well .

You know , it took me like months after college to sort of recover from that and normalize my HPA axis . It was just the weirdest thing , because you're like gosh , I just want to sleep so much .

But then you get up in the morning it's like , okay , well , I didn't fall asleep till midnight , 1am , get up for six am practice , and you're like , well , I'm just going to tough it out , I'm not going to . You know , I'm not going to like sleep in . I'm not a baby and I've got teammates I want to show up for as well .

You know , a lot of it isn't even like that selfish thing , but it's . I want to show up for my teammates today and show them that I still have that discipline right .

Yeah , apparently I'm learning , I'm getting better , but I think having this is something I've kind of started to realize now is that I'm not . You know it's hard when you're competing because there's a , you feel pressure .

But I think if you think about your career and your life longterm , you're like , okay , I want to be healthy , I want to keep training , I want to just keep getting fitter . You can't look at just that season . You have to look at like the next season and the next season and even the season after that of like where do I want to be ?

And then so I think from a coaching standpoint there's it's really helpful to educate your athletes . I'm like we need to look at this from a broad standpoint rather than result . We want this season . Season results are important . You want to look at those two but have goals for down the line , kind of educate on .

If we get into this overtrained state , it can take sometime , years , to get out of it , or at least a year before you cut , your body recovers and things kind of balance out . So an edgy education is , I think , is huge .

there's the physiological component , but then the lingering mental components as well , and sometimes those are the most difficult to get rid of , where you know you have to work with someone like a nutritionist or a sports psychologist .

I had a sports psychologist named Lucy Haynes on the podcast a couple of months ago and that was pretty much all we talked about , for the entire episode was yeah , it's really tough to get out of that hole once you're in there , and sometimes you think that you're out of it , and then bam , it comes right back for you .

I don't think many athletes are great at feeling it kind of falls by the wayside . But I think cross-country skiing is especially bad because the demand of the sport is so high , like aerobically , physiologically , like you're using so many muscles of the body and you can do big hours . But then the fueling during and after is super , super important .

I think , just from personal experience talking to friends that are still racing at a high level , like the fueling is super key and it's kind of underutilized as a recovery tool .

Like fueling during training is you know if you're going out for a three-hour ski or three-hour roller ski in the summer and you're having like two nature valley bars on your three-hour ski , like that's not doing it right .

And we know that with science and especially with all that's going on in the endurance world with like new technology and fueling , it's changing . Like we're seeing marathon records like drop , like crazy Triathlon is , you know , insanely fast now and I think a big component of that is athletes are able to fuel at such a higher rate than they were in the past .

And I think skiing is behind because it's a bit more niche , but it's catching up . But I think fueling for athletes in this sport is super important if we want to prevent injury and then improve performance for sure .

You know , like for me , I used to be , you know , more of a runner , but now I'm more of a rock climber , and with rock climbing it's like okay , I do a pitch and then I come down to the ground and I hang out for 30 minutes . You know .

It's difficult to fuel during that time because you either have to carry it you have to , or you have to have a coach that's gonna carry it for you .

An easy way to do this is a skier , because most of us carry like a water belt or something is a carbohydrate drink . So , like Morton drink , mix , precision nutrition , like those are all kind of newer onto the scene scratch labs out of Colorado yeah , shout out Like they all have carbohydrate drinks that are .

You know , you're getting maybe 30 grams of carbs or 40 grams of carbs in a serving . So you can kind of up that for your training , depending on your training . But that's an easy way , cause then you're just drinking it . You don't have to worry about wrappers or eating a bar or something like that , and you can just drink the mix .

But we really have to think about this special population , or if you're a Nordic skier or a cross country skier , you are part of a special population that definitely needs carbohydrate at a very high level and that is sports drinks that contain sugars and things like that to fuel you during your runs .

Like I know , there was this video of some like influencer person I won't mention their name or anything like that , but they're saying that like oatmeal is not the breakfast of champions , you know . And then somebody had a cut to Iliu and Kipchoge . And they're like what did you eat the morning of you know going sub two hours in the marathon ?

Or the last time you won you know a major marathon and you go oh , oatmeal , you know , and it's like this is a special population .

skiing like uphill skate skiing , et cetera . Could you talk to us a little bit about some of the shoulder injuries that you've seen , both personally and professionally , and some of the factors that lead to that ?

So skiing uphill is a great example , because you guys call it something different in the States , I think , but we call it offset , where one pole is high and the other pole like you can't really see me Other pole is a little bit lower and that's for going uphill , and you can change sides when you're doing this .

But often , especially with adolescent skiers and younger skiers , you're building that technical efficiency as you grow .

Going from offsetting on there I am one side to offsetting on the other side is really challenging to do . It's kind of like riding with your left hand if you're right handed , or vice versa .

But that means if you're doing a 10K race or a 15K race or even a 20K race , you're gonna be going up every hill with one shoulder doing a higher , more dynamic , more powerful motion than the other one , and so we can just think about that , similar to the low back .

We're doing that all season every time we go up a hill , in training and racing and everything , there's just so much more load on one side versus the other and so it's just like anything you load it enough , it's gonna not have the capacity to manage that and we have to slow down for a bit .

So if we can learn how to seamlessly switch sides from one to the other and offset , or as we're going up a hill , if we're going to the right we're offsetting on one side and then going to the left we're offsetting on the other side we're just having more movement , variation , that movement optimism .

We're making everything kind of work well together rather than just putting all the stress on one structure .

Yes , it's interesting like runners maybe sometimes get this as well like if you're a marathoner , if you'll always run on the same side of the road for your long runs , one hip is going to be hiked up way higher than the other one and if you're doing that for 20,000 , 30,000 steps , there's just a lot more stress in that joint and eventually that's kind of

going to make it sensitive and it's not going to like that . So , similar skiing if you're always , you know , doing your roller skis on the same route or always on the same side of the road in the same area through the whole summer , one hip's going to be like slightly higher than the other and every single strategy , take every pole you do .

You're kind of working with this slight asymmetry and that's not inherently bad . But if you're doing , you know , 200 hours of training over the summer or 20 hours a week or something like that , it starts to add up and can make things you know , a little sensitive and unhappy and lead to just some pain and discomfort when you're doing that .

So it's important to be able to add some variety to that motion .

Running is definitely something that the skiers do a lot of in the summer , um , which kind of presents its own host of other things , obviously , right .

the types of loads associated with running .

Um , and I've seen a couple of issues like crop up and it's like sometimes with these athletes , they come to see me and it's like , yeah , the season's about to start and I've got this shin pain and I'm like bone stress , like injury or Stress reaction going on in the back of my mind and I'm like , look , running is not the goal .

The goal is , when the snow falls , that you're on that and performing at a very high level . Um , do you ? have any advice for people or some things that you've found to be really good for you when you transition from snow to pavement With either skiing or with running .

It's like you have the ability to run really fast and for a long time , but your body is like the structures of your body are so not used to that Um motion and that stress , and so it's really important just like slowly build into it .

And so , even though , say , you feel great running at like a I don't know in miles , but like a 530 per kilometer , which is probably like an eight minute mile or something like that Um , and it feels awesome , you probably should be running at like a six minute per K , which is more like a 10 minute mile , and even though it feels really slow , you're still

getting greater aerobic benefit but you're putting way less stress on your body .

And so that's the important thing is we want to just limit the amount of stress and we're first starting out ease into that running and that that off season training um , because pavement obviously feels very different from snow and and you can actually kind of going back to shoulder and arm injuries like Pulling on pavement very different from snow , so you can see

like maybe some elbow injuries like a tendinitis , tennis elbow , golfers , elbow type injury from just the impact of pulling into pavement versus softer surface of snow . Um .

So , easing into those things , keeping intensity relative to light at the start and I think most coaches are pretty good about this of like , let's just play around with some movement at the start of the summer season and and get into stuff slowly before we start to build into our intensity .

I was , you know , uh , I was training for , you know , doing a little bit of running up here I live at 9000 feet of elevation and then I went home to Texas which is like sea level or maybe less than sea level , where I live just north of Houston , and I was doing just a little bit of running and I was running at like 10 minute pace per mile , which

Really like , if I look at it from the lens of previous like cross-country runner nick , is like not even running . Um , so then I go home to Texas and I go for a run with my brother and I've got tons of red blood cells and a really nice like hematocrit from just living at this high elevation .

And then I got home and I'm running like two or literally three minutes faster per mile and then , you know , cardiovascularly I'm feeling pretty good , which I feel like a lot of Nordic skiers Uh experience when they go out on the running trails . Oh , I feel , if this goes easy for me cardio vascularly , I can push it a little bit more .

And then I got so sore I could barely walk for like a week after that . So , yeah , we've got to think about , yeah , you've got this great engine . Your heart and lungs and blood vessels and vasculature are amazingly ready to go . But there are different impact loads associated with these different activities too .

Mm-hmm , absolutely yeah and then , um , the one kind of curveball Condition that I threw at you right before we started this , that kind of put the fear of God into some of the local coach's eyes here in the high country , was exertional compartment syndrome .

So , yeah , I know that we're not really experts on exertional compartment syndrome , although it really seems like no one is an expert on how to treat this effect . Yeah , we know that for an acute compartment syndrome etiology .

So , uh , coaches , if you're listening to this , this is that really numb foot Presentation that some athletes will get where they're like , oh , I can't , I feel like I can't push off and I can't feel my foot , and it's not because of cold weather or anything like that , I just can't feel my foot .

This is called a compartment syndrome , where you're getting increased pressure in some of the Compartments of the lower extremity , like the shin and the ankle , and this increased pressure can put pressure on Some of the neuro vascular structure , so the blood vessels and the nerves , leading to that numbness and , if Gone on too long , this can lead to pretty serious

injury Over time . And we've got two variations . We've got the acute compartment syndrome , which this is like an emergency setting where , even if you stop your activity , that numbness does not go away .

And then a lot of times they'll have to perform this pretty gruesome fasciotomy where they take a scalpel and basically stick it in the top of your shin and then run it all the way down In order to relieve that pressure .

And then some of the treatments for an exertional compartment syndrome are basically just Minor versions of that , where they poke holes in the fascia to relieve some of that pressure when people are exercising . So , sam , I know you're going to be a little bit more .

Uh , sam , I know we talked in brief about this beforehand and you've seen or heard of some athletes getting this . Um , I haven't seen this myself in clinic , but , as always , we want to reduce the risk of this . So what are some of your ideas as far as risk reduction for , uh , exertional compartment syndrome ?

And I think , like , from what I've seen and what we've Maybe looked at like exertional compartment syndrome , maybe a lot of the time is not actually a compartment syndrome and they don't know what it is , but it presents that way and so you do do the fasciotomy , you do whatever , and we I know we both know how important fascia is .

It's not something you really want to get rid of , but you do if you have to . Um , but I would say it kind of goes back to minimizing load , minimizing stress , um . So actually , interestingly enough , last winter I was dealing with very , very similar symptoms to exertional compartment syndrome when I was running . It was very strange .

The only thing that I could pinpoint to it being was an exertional compartment syndrome .

So like , basically , I would start running and I'd been running all year , no problems , and then eventually , like towards the fall , I started running or I continued running and I would get like really intense calf shin pain and the muscles would just feel so fatigued and like I couldn't , I just have to stop and walk and I was like this would happen after two

or three K of running , so like a mile and a half or something , so not a lot , yeah , and I'd been running all summer . So I was like this doesn't really make sense . But then I could go . I went away on a ski trip and I cross country skied for eight days , had no issues at all .

So I think , interestingly well , and then then I would come home and I'd start running again and the stuff , the same symptoms came back . It was exactly the same . So , long story short , I think modifying activity to limit symptom presentation . So I think skiing is probably relatively good for this , because of how no one muscle is like stressed more than others .

Like running is obviously like we're really stressing the gastroc and the soleus and Achilles tendon right , like we see those injuries all the time , versus skiing Like you're working those muscles but everything else is working almost in an equal amount .

I don't have EMG studies to show that this is true , but as a skier you can kind of feel like no one muscle is like overly taxed in skiing To the extent that it is in running or even cycling , like cycling is obviously predominantly and almost exclusively your legs . So I think that that makes skiing like a nice switch .

Now technically wise , classical skiing over skate skiing might be more challenging for a compartment type syndrome because it mimics running a little bit more . But I think limiting load and finding activities that the athlete can do that don't aggravate symptoms .

I think most athletes , if it is an exertional compartment syndrome and it's relatively mild , should be able to continue their sport . With a few modifications , taking a bit more rest , maybe dialing back some intensity in certain techniques and feeling it out , I think they should be able to continue in a way that's safe and they still can be competitive .

And then can we modify the technique ? And if we can't modify those to decrease symptom presentation , then let's go to some cross training , let's put you on the bike , let's have you go for a swim or something like that , as opposed to beating our head against the wall with this really tricky issue of exertional compartment syndrome .

I think , sorry , I think sometimes too , it's like , if we talk about the volume of skiing , like we're doing a lot , and sometimes it just takes a bit of a step back and a step away from skiing trying cycling , trying swimming , continue to be active , but giving those muscles a little bit of a rest , so to speak , from such a high demand sport , and so you

can continue to train , but just try like some cycling or some swimming , something that's going to relax them a little bit or just work them in a slightly different way , and then you can come back to the skiing and you could have a complete kind of resolution of symptoms .

It's like when your life revolves around running 100 miles a week , like you wake up and you go for a run as your first thing in the morning and then all you're doing is resting and preparing for your second run that's later that day , you know , yeah , so if you take those away , or even if you modify those to something like cycling or something like that one

, you're being ostracized from your social group and you're getting taken out of that routine , which can be really difficult .

But something that you mentioned earlier that I think is really important was taking a step back , getting a bird's eye view of your training and your overall goals , not only the goals for that day , that training week , but really like , what are our month long goals , what are our season long goals , what are our multi year goals ?

Because if you get something like an exertional compartment syndrome and you really piss it off , like we said once , it's really really bad , it's really tough to treat . So we can nip it in the bud . That's the best way to go . And , sorry , I kind of went down a tangent rabbit hole there .

There's some like acupuncture or dry needling can be helpful , for sure , and I've seen that work and I've seen some little bit of literature on it , but it's not 100% fixed all the time . Sometimes it does take that step back . What are my goals ? What does this look like from a career standpoint ? And go from there .

I do believe that it is time to take a little bit of a rest and we'll work on some of those soft tissues , work on some of that fascia to help it relax a little bit while you're also resting . Yeah , exactly , and then so , as far as like for clinicians in treating this issue , you said some dry needling and acupuncture .

I don't know the entire mechanism and I'm not sure that anyone actually does , because acupuncture is one of those ones that's like we don't really get this , but it works really well .

We can stretch it , that's going to have an effect , but nothing's really going to penetrate those tissues like a needle . You know what I mean .

So yeah yeah , we want to be really proactive with conservative measures and seeing a really good sports chiropractor who's , you know , either had previous experience in the sport , like yourself , or someone who knows and utilizes a lot of different techniques , like soft tissue techniques and you know , unfortunately we can't really do great manipulations of the lower

extremity . They're okay but like nothing's going to really manipulate , like the gastroxolius group or the anterior tibialis . An argument could maybe be made for like an H reflex phenomenon that's going to occur to relax the muscles .

But when you're looking out for a provider , if you're a coach or an athlete , like look for someone if they're going to treat your athletes , make sure that they're . They've got a lot of continuing education and a lot of tools in their tool belt for treating athletes .

Like endurance sports are very different from like hockey , football , right , yeah , like those sports have high demand , but if you're seeing a practitioner and then their background is like they played D1 hockey or something , that's great and they're probably going to have a lot of good information .

But endurance sport , the demand is really different and often the mindset of the athletes is different . Like it's important to find someone who understands what you're going through , what you're working on and why injuries like this start to happen .

You know , yeah , and so that just goes back to finding those good providers with experience and knowledge that is specific to that sport .

All right , so yeah , 100% we've talked about a lot of different things to get going from low back flexion and how it's not really like the demon that we once thought it was 20 years ago , but maybe more associated with too much , too soon , too much volume or intensity , and how we can mitigate or change that volume or intensity .

We talked about modifying activities and how actually Nordic skiing and cross country skiing is a great exercise Really . We didn't even talk about the longevity aspects of it but yeah , some of the healthiest individuals in the world , partially due to the amazing VO2 max , is associated with the amount of aerobic training that you can get with cross country skiing .

We talked about energy deficiency syndrome and fueling . We talked about shoulder . We talked about cross training for cross country skiing and then we had a really nice primer on a exertional compartment syndrome .

So that's kind of the whole point of this podcast , if you will to reduce the risk of preventable injuries and do things that we can to proactively prevent these types of injuries from occurring . And I know that we've talked about a lot of different things that we can do to reduce the risk of injury .

But if we had to sum it up into just a little ounce of prevention , what would you say to either athletes or coaches or other providers to help cross country skiers prevent injury ? Oh that , that is tough .

But I think I think for me , like my perspective , biggest thing we can do in skiing is monitor load management and make sure fueling properly , because I think those are areas that typically get kind of neglected because , as we discussed , you can do a ton of load as a cross country skier and a huge amount of volume , but we also know that it's a hard sport

to fuel in , like I remember racing and I'm sure this has kind of changed but like racing 50 Ks , which is , you know , it's like two and a half hours of racing .

But if we can kind of nail the fueling aspect of skiing , both during activity and after , and work with monitor load management , I think you're going to be you're going to be pretty sweet with it , Awesome .

So , yeah , my Instagram is just shift chiropractic , but that's also the name of my practice , so , like you can Google me all my contact information on my website , dr Sam at shift chiropracticca , is my email . So if you have questions and want to email or send me an Instagram , feel free . I'd love to chat .

One thing to note is that this podcast is for educational purposes only and if you are dealing with an injury or significant pain or discomfort , etc . Please consult with a medical professional before engaging in any of the activities or movements etc . That's all for this podcast .

Be on the lookout next week for another new episode of the Art of Prevention podcast , where we try to reduce your risk of your next injury .