In this episode, Dr. Lizellen LaFollette discusses the importance of bone health, osteoporosis prevention, and effective resistance training strategies for women, especially around menopause. Learn how exercise, nutrition, and medical options can help maintain lifelong health.

You can find Dr. LaFollette here: https://www.mymarinhealth.org/find-a-provider/lizellen-la-follette-md/

You can download the osteoporosis guide here: https://dragonphysicaltherapy.com/services/osteoporosis-bone-density/

Questions? Check us out at dragonphysicaltherapy.com or email us at ashley@dragonphysicaltherapy.com

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In this episode, Dr. Ashley Mak interviews Kathleen McDonough, a physical therapist and Pilates expert, to explore how Pilates can aid in recovery from injuries, especially sciatica. They discuss the philosophy behind Pilates, its application in rehab, and how to choose qualified practitioners.

You can find Kathleen here: https://www.kmcdonoughpt.com/ and her youtube channel: https://www.youtube.com/@kmcdonoughpt

Are you an SF bay resident? Check us out here: dragonphysicaltherapy.com

Are you outside of the SF bay area? Check us out here ifixyoursciatica.com

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Dr. Ashley explores the importance of proper squat mechanics for sciatica relief and overall spinal health. He emphasizes how movement patterns impact nerve health and provides practical tips for self-assessment and improvement.

Are you a Marin County, California resident or live in the SF bay area? Visit dragonphysicaltherapy.com

Interested in learning more about your sciatica recovery? Check us out at ifixyoursciatica.com

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Dr. Ashley Mak explores the healthcare paradox, the flaws in traditional physical therapy models, and introduces the 30-day anti-fragile intensive to empower patients in their recovery journey.

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Dr. Ashley Mak explores personalized pain management strategies, focusing on identifying individual movement patterns and biases to optimize recovery. He emphasizes the importance of testing one variable at a time and tailoring exercises to specific archetypes like extension, flexion, lateral, and rotational biases.

Check us out at ifixyoursciatica.com

Marin County, California Resident? Check out our local clinic in San Rafael, we make house calls: dragonphysicaltherapy.com

You can get access to the somatic tracking cheat sheet here: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707-4603

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Dr. Ashley Mak delves into the complexities of sciatica, emphasizing that MRIs are not definitive indicators of pain. Instead, he advocates for understanding personal movement patterns through a structured approach of identifying what feels good, neutral, and painful. By creating a personalized pain inventory, individuals can better navigate their recovery process and find effective treatment strategies.

Here's an article about the limitations of MRIs. https://pmc.ncbi.nlm.nih.gov/articles/PMC4464797/

You can get access to the somatic tracking cheat sheet here: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707-4603

Check out our favorite products! (affiliate page): https://ifixyoursciatica.gymleadmachine.co/favorite_products

Did you know that our YouTube channel has a growing number of videos including this podcast? Give us a follow here- https://youtube.com/@fixyoursciatica?si=1svrz6M7RsnFaswN

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In this episode, Dr. Ashley Mak delves into the anatomy and physiology of the sciatic nerve, explaining its origins in the brain and its pathway through the body. He discusses the nature of nerve pain, describing it as an irritation along the nerve's path and outlining a spectrum of sensations from numbness to burning and sharp pain. Dr. Mak emphasizes the importance of understanding these sensations to reclaim control over recovery and identifies key indicators of improvement in pain management.

You can get access to the somatic tracking cheat sheet here: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707-4603

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In this episode, Dr. Ashley Mak discusses the relationship between pain and movement, emphasizing the importance of understanding how the brain perceives pain and the necessity of movement for recovery. He introduces the concept of graded exposure to movement, using a traffic light analogy to help listeners navigate their physical activities safely. The episode concludes with practical homework for listeners to engage in active movement strategies while addressing their fears around pain.

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Did you know that our YouTube channel has a growing number of videos including this podcast? Give us a follow here- https://youtube.com/@fixyoursciatica?si=1svrz6M7RsnFaswN

Are you looking for a more affordable way to manage your pain? Check out the patient advocate program here: ptpatientadvocate.com

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In this conversation, Dr. Ashley Mak and Dr. Deb Nelson delve into Pain Reprocessing Therapy (PRT), exploring its principles, effectiveness, and how it contrasts with traditional pain management methods. They discuss the psychological aspects of pain, including catastrophic thinking and the brain's interpretation of pain signals. The conversation emphasizes the importance of understanding the brain's role in pain perception and the need for a holistic approach to pain management that includes both physical and psychological strategies. You can find Dr. Deb Nelson here: https://www.drdebnelson.com/

You can find more information about pain reprocessing therapy here: https://www.painreprocessingtherapy.com/

You can get access to the somatic tracking cheat sheet here: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707-4603

Check out our favorite products! (affiliate page): https://ifixyoursciatica.gymleadmachine.co/favorite_products

Did you know that our YouTube channel has a growing number of videos including this podcast? Give us a follow here- https://youtube.com/@fixyoursciatica?si=1svrz6M7RsnFaswN

Are you looking for a more affordable way to manage your pain? Check out the patient advocate program here: ptpatientadvocate.com

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In this episode, Dr. Ashley Mak discusses the different categories of pain, focusing on nociplastic pain and the technique of somatic tracking as a method to manage and recalibrate pain perception. He emphasizes the importance of changing the language used to describe pain and introduces practical exercises to help listeners engage with their sensations in a neutral way. The session concludes with to practice of these techniques.

You can get access to the somatic tracking cheat sheet here: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707-4603

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The first episode of the year brings a shift in looking at sciatica pain. Yes, there are many ways that sciatica pain can occur: herniated discs, stenosis, arthritis, deep gluteal syndrome, piriformis syndrome. But what about the biology of pain itself? Today we take a deep dive to learn more about how pain works and the types of pain that can be associated with sciatica. We also go through specific actionable steps to help get to the root cause of your sciatica pain.

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Did you know that our YouTube channel has a growing number of videos including this podcast? Give us a follow here- https://youtube.com/@fixyoursciatica?si=1svrz6M7RsnFaswN

Are you looking for a more affordable way to manage your pain? Check out the patient advocate program here: ptpatientadvocate.com

Here’s the self cheat sheet for symptom management: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707

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In this solo session, Dr. Ashley Mak discusses how to manage sciatica flare-ups during the holiday season when many health services are unavailable. He emphasizes the importance of remaining calm, using breathing techniques, and approaching pain with curiosity. Dr. Mak provides practical tips for self-care, including asking for help, keeping a pain journal, and recognizing when to seek medical attention. He reassures listeners that flare-ups are temporary and encourages a positive mindset for recovery as the new year begins.

Happy New Year!

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Dr. Van Praag is an anesthesiologist and coach to burnt out physician moms.

In this conversation, Dr. Ashley Mak and Dr. Cindy Van Praag delve into the complexities of burnout, particularly among physician moms. They explore the chronic nature of burnout, its physical manifestations, and the importance of self-care and mindfulness. The discussion emphasizes the need for setting boundaries, prioritizing health, and utilizing data-driven insights to manage stress. Dr. Van Praag shares her experiences as a physician coach, helping others navigate the challenges of balancing work and family life while maintaining well-being.

You can reach out to Dr. Van Pragg here: https://inspiredmommds.com/

Check out our favorite products! (affiliate page): https://ifixyoursciatica.gymleadmachine.co/favorite_products

Did you know that our YouTube channel has a growing number of videos including this podcast? Give us a follow here- https://youtube.com/@fixyoursciatica?si=1svrz6M7RsnFaswN

Are you looking for a more affordable way to manage your pain? Check out the patient advocate program here: ptpatientadvocate.com

Here’s the self cheat sheet for symptom management: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707

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In this conversation, Dr. Ashley Mak and Dr. Jen Clemons explore the intricate relationship between the gut and brain, emphasizing the gut-brain axis and its impact on pain and overall health. They discuss the importance of the microbiome, neurotransmitters, and inflammation in chronic pain conditions. Dr. Clemons shares insights on dietary principles and supplements that can support gut health, highlighting the need for individualized care and the significance of understanding one's body. The discussion also touches on the role of naturopathy and acupuncture in promoting holistic health.

Link for Dr. Clemons: https://www.drjenclemons.com/

Check out our favorite products! (affiliate page): https://ifixyoursciatica.gymleadmachine.co/favorite_products

Did you know that our YouTube channel has a growing number of videos including this podcast? Give us a follow here- https://youtube.com/@fixyoursciatica?si=1svrz6M7RsnFaswN

Are you looking for a more affordable way to manage your pain? Check out the patient advocate program here: ptpatientadvocate.com

Here’s the self cheat sheet for symptom management: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707

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Today Dr. Ashley interviews Dr. Deborah Ma, PhD, L.Ac, acupuncturist and owner of Puzzlesf.com a acupuncture clinic out in in the Mission District of San Francisco. We talk about how Chinese Meridians, reorienting the chi flow, and how a new technique called "cheek acupuncture" can be beneficial for those experiencing pain. We discuss the importance of understanding where the pain is coming from and that most of the time, the pain we feel is not the same location as the cause.

Acupuncture is a great tool in recovery. You can reach Dr. Ma at her website puzzlesf.com

Check out our favorite products! (affiliate page): https://ifixyoursciatica.gymleadmachine.co/favorite_products

Did you know that our YouTube channel has a growing number of videos including this podcast? Give us a follow here- https://youtube.com/@fixyoursciatica?si=1svrz6M7RsnFaswN

Are you looking for a more affordable way to manage your pain? Check out the patient advocate program here: ptpatientadvocate.com

Here’s the self cheat sheet for symptom management: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707

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In this episode, Dr. Ashley explores the intricate relationship between foot health and sciatica, emphasizing how issues in the feet can lead to altered mechanics of the body. This episode covers foot anatomy, walking mechanics, and the importance of foot arches in maintaining proper posture. Dr. Ashley provides actionable steps for listeners to improve their foot health and alleviate pain, highlighting the interconnectedness of the body and the role of physical therapy in managing pain.

Flat foot podcast:

https://podcasts.apple.com/us/podcast/functional-rehab/id1726101419?i=1000651880861

Cure for flat feet youtube video: https://youtu.be/g4UQe4meD6Y

Decreased Subtalar Pronation in Sciatica Patients (Compensation Mechanism):

Link: https://pubmed.ncbi.nlm.nih.gov/40272494/

Foot Overpronation Linked to Low Back Pain:

Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8312604/

Orthotics Not Supported for Primary Prevention of Low Back Pain:

Link: https://pubmed.ncbi.nlm.nih.gov/19359999/

Website: ifixyoursciatica.com

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Dr. Ashley introduces the new season of the podcast, focusing on the underlying causes of chronic pain. The season will explore biomechanics, gut health, neuroplasticity, and the endocannabinoid system, featuring expert guests.

Interested in an episode that we haven't coverd yet? Email us at info@ifixyoursciatica.com.

Happy Thanksgiving!

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In this conversation, Dr. Ashley Mak discusses the often misunderstood role of inflammation in the healing process, particularly in relation to sciatica pain. He explains the three main phases of tissue healing—acute inflammatory, proliferation, and maturation—and emphasizes that inflammation is a necessary part of recovery. The discussion also covers the causes of sciatica pain, the differences between acute injuries and chronic conditions, and the importance of managing inflammation through movement, nutrition, and sleep.

Disc Healing/Resorption:

• Title: The Spontaneous Regression of a Herniated Lumbar Disc: A Review of the Literature and a Case Report
• Journal: Pain Physician
• Link: https://www.painphysicianjournal.com/current/2017/March/Vol20-S1/PPJ_20-S1_S139.pdf

McKenzie Method and Directional Preference for Disc Pain:

• Title: Directional preference in the management of low back pain: a systematic review
• Journal: Spine
• Link: https://www.ncbi.nlm.nih.gov/pubmed/17694119

Medical Imaging Not Correlating with Pain:

• Title: Systematic literature review of imaging features of spinal degeneration in asymptomatic populations
• Journal: American Journal of Neuroradiology
• Link: https://www.ncbi.nlm.nih.gov/pubmed/25433605

Ice and Modern Healing Principles:

• Title: Revisiting the PRICE and RICE acronyms for soft tissue injury management: a systematic review
• Journal: Sports Medicine
• Link: https://www.ncbi.nlm.nih.gov/pubmed/29243037

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Did you know that our YouTube channel has a growing number of videos including this podcast? Give us a follow here- https://youtube.com/@fixyoursciatica?si=1svrz6M7RsnFaswN

Are you looking for a more affordable way to manage your pain? Check out the patient advocate program here: ptpatientadvocate.com

Here’s the self cheat sheet for symptom management: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707

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In this episode, Dr. Ashley Mak discusses the role of supplements in managing sciatica and nerve pain. He emphasizes the importance of understanding the causes of sciatica and highlights the most researched supplements, including alpha lipoic acid, B vitamins, and palmitolethylamide. The conversation also covers supplements with mixed evidence, such as turmeric and MSM, and provides guidelines for safely using supplements. Dr. Mak concludes by stressing the importance of consulting healthcare professionals before starting any new supplement regimen.

Referenced Research Articles

1. Alpha-Lipoic Acid (ALA)

• Systematic Review and Meta-Analysis: https://www.researchgate.net/publication/375279477_Systematic_Review_and_Meta-Analysis_Medicine_R_Effectiveness_of_alpha-lipoic_acid_in_patients_with_neuropathic_pain_associated_with_type_I_and_type_II_diabetes_mellitus_A_systematic_review_and_meta-an
• Review Article: https://pmc.ncbi.nlm.nih.gov/articles/PMC9774895/

2. B Vitamins (especially B12)

• Systematic Review: https://www.mdpi.com/2072-6643/12/8/2221
• Systematic Review and Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/33619867/

3. Palmitoylethanolamide (PEA)

• Review of Clinical Applications: https://www.dovepress.com/palmitoylethanolamide-in-the-treatment-of-pain-and-its-clinical-applic-peer-reviewed-fulltext-article-DDDT
• Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/39798151/

4. Other Supplements

• Turmeric (Curcumin): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8125634/
• MSM (Methylsulfonylmethane): https://www.researchgate.net/publication/7458879_Efficacy_of_methylsulfonylmethane_MSM_in_osteoarthritis_pain_of_the_knee_A_pilot_clinical_trial
• Arnica: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC539394/

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Are you looking for a more affordable way to manage your pain? Check out the patient advocate program here: ptpatientadvocate.com

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In this conversation, Dr. Ashley and Dr. Tracy Foose, MD explore the intricate relationship between anxiety and pain, discussing how they influence each other and create a feedback loop. They delve into the role of psychiatrists in managing chronic pain, the science behind pain perception, and the psychological impact of conditions like sciatica. The discussion also covers behavioral responses to pain, the influence of social media, and various therapeutic approaches, including cognitive behavioral therapy and medication options. Dr. Foose shares insights on finding the right psychiatrist and highlights the importance of understanding the body's response to anxiety and pain.

You can see more of Dr. Foose's work here: https://www.drfoose.com/

https://www.psychologytoday.com/us

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Are you looking for a more affordable way to manage your pain? Check out the patient advocate program here: ptpatientadvocate.com

Here’s the self cheat sheet for symptom management: https://ifixyoursciatica.gymleadmachine.co/self-treatment-cheat-sheet-8707

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