About this episode
In today's episode of Backpacker Radio presented by The Trek, we are joined by Dr. Freeborn Mondello. Freeborn, who is a Doctor of Physical Therapy, explodes our brains with some non-conventional advice for hikers, backpackers, and really any endurance athlete. This includes why stretching might be a waste of time, the importance of heavy weight resistance training, and why the traditional 3 sets of 10 reps is going to be counterproductive to your goals- and yes those last two points are not contradictory. Whether you're training for a hike or simply want to maintain good health, you'll find this conversation fascinating- we sure did. We wrap the show with a triple crown of days of the week, a new gross or not gross, and some good innovating pee pants for people with vaginas. OnX Backcountry discount code: Use code: " Backpackerradio20 " for 20% off at onxmaps.com. Greenbelly discount code: Use code: " TREK2021 " to save 10% sitewide at greenbelly.co Gossamer Gear discount code: Use code " POOPSTORY " to save 15% off your cart at GossamerGear.com Check out Hikerlink.co to connect with hiker trash past, present and future. Interview with Dr.Freeborn Mondello RunfreePT.com Instagram - @runfreept Youtube - RunfreePT Free consults over video or in person — runfreept@gmail.com 00:04:30 - QOTD: What's an injury you have that always comes back? 00:06:47 - Welcome Dr.Freeborn Mondello! 00:07:43 - You've done multiple iron man races? What does that entail? 00:10:09 - What is the chafe situation like after a 2.4 mile swim and immediately hopping onto a bike? 00:11:12 - Where have you done your iron man races? 00:12:48 - Did you consider throwing in the towel on the 106 degree day? 00:15:02 - You're a champion mountain biker? 00:16:10 - How do you go from excelling at a sport where you use high twitch muscles to a sport that uses slow twitch muscles? 00:17:46 - Have you had your muscle twitch fibers measured? 00:18:49 - Is there any science to support being able to switch your muscle fiber types? 00:19:57 - So you grew up in Silver City near Gila National Forest? 00:20:30 - So you've been familiar with the CDT for a long time? 00:22:01 - How did you get into physical therapy? 00:25:19 - Is there anything cool you learned why getting your doctorate that most people wouldn't know or expect? 00:27:00 - How much of a role does neurology play in PT? 00:30:26 - Can you explain dry needling? 00:34:10 - So it's really your nervous system sometimes telling you that you can't do something rather than your muscular system? 00:36:30 - Would an orthopedic surgeon have a different take? 00:37:14 - How do the mechanics of dry needling work? How far in does the needle go? 00:40:12 - Can you tell us about the performance enhancing aspect of dry needling? 00:42:41 - Is there something about dry needling that would make it against the rules? 00:44:06 - Does dry needling have a place in the context of a thru-hike? If this is their first time, are those dice worth rolling? 00:46:51 - Is dry needling more effective for acute injuries or chronic ones? 00:48:27 - How long does dry needling last? How often do people have to come back? 00:52:20 - How does the central nervous system play a role in weight training overall? 00:55:49 - Pavel's kettlebell training video and Rogan interview 00:56:26 - Can you define hypertrophy vs. strength training? 00:59:27 - Do the nutritional requirements differ in hypertrophy vs. strength training? 01:03:08 - What would your protocol be for someone getting ready to hike in a couple months? 01:09:40 - Can strength training work with things you have at home? 01:14:20 - Are kettlebells that different from dumbells? 01:15:44 - If you're on an island and you can only bring one kettle bell with you, what weight is it? 01:17:06 - How long are you supposed to swing kettlebells for? 01:18:57 - Don't just buy a kettle bell and start swinging! 01:20:20 - Why is 80% the ideal number for optimal strength training? 01:23:40 - Why is strength training important for endurance sports? Why is doing deadlifts helpful for someone going on a thru-hike? 01:26:17 - Is stretching helpful? What role does it play in endurance sports? 01:30:12 - Is foam rolling helpful? Balls that roll out your muscles? 01:32:08 - Is it possible that foam rollers or lacrosse balls do help people or is it a placebo effect? 01:34:37 - So stretching can help flexibility, but that doesn't necessarily help injury prevention? 01:36:04 - Can you talk about the difference between mobility and flexibility? 01:37:33 - So tension can just be solved with various workouts? 01:38:48 - What should someone look for to find a good physical therapist or a good personal trainer? 01:42:54 - Is being stretched to your full capacity after ACL surgery advisable? 01:43:53 - How can you tell the difference between an injury you need to rest and a sore muscle you can just push through? 01:46:34 - How do you open hip flexors to reduce lower back pain? 01:48:32 - What is your youtube channel? RunfreePT (five way hip drive) 01:49:52 - What is the best way to prevent shin splints? 01:52:08 - What can people do to help prevent foot issues? 01:56:02 - Is it a good idea to ease into minimalist shoes before a thru-hike? 01:59:00 - So it sounds like strength is the solution? 02:02:10 - Where can people find you? RunfreePT.com Instagram - @runfreept Youtube - RunfreePT Free consults over video or in person — runfreept@gmail.com SEGMENTS Triple Crown of Days of the Week Gross or Not Gross? Zach ate moldy beef sticks Chaunce drank Harper's drool Mail Bag 5 Star Reviews Special thanks to OnX by Backcountry. Shoutout to Pauly (our editor/beats guy) @paulyboyshallcross Subscribe to this podcast on iTunes (and please leave us a review)! Find us on Spotify , Stitcher , and Google Play . Support us on Patreon to get bonus content. Follow The Trek , Chaunce , Badger , and Trail Correspondents on Instagram. Follow The Trek and Chaunce on YouTube. 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