The Movement Mindset with Dr. Heather
Unlock your best movement yet.
Join Dr. Heather—a movement specialist and performance coach—as she breaks down the why behind pain, biomechanics, injury prevention, and human performance.
Each episode connects movement science, strength training, gait mechanics, and recovery into practical insights you can actually use. Whether you’re a runner chasing a PR, an athlete rebuilding after injury, or someone who wants to understand their body instead of guessing—this show helps you move smarter, train stronger, and stay active for life.
Episodes
48 episodes
Why Winter Running Feels Harder (And the Biomechanics Behind Staying Injury-Free)
Think your body responds the same way to running in 70° weather as it does in 30°? Think again.In this episode, I'm breaking down the complete biomechanics of cold weather running—and giving you the exact injury prevention system I use w...
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27:35
Fuel Smarter: The Runner’s Guide to the Krebs Cycle
In this episode, Dr. Heather takes runners on a simple, practical, and surprisingly fun journey inside the body to explore one of the most powerful performance tools you already use every day: the Krebs Cycle — your natural ener...
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24:47
Your Gait Is Your Blueprint: How a Gait Analysis Can Transform Your Running
In this episode, Dr. Heather — Sports Chiropractor and movement specialist — breaks down the powerful connection between your gait, your nervous system, and your performance as a runner.If you’ve ever dealt with recurring tightness, one-...
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18:17
Race-Ready: How Mental Preparation Reduces Injury Risk
What if the biggest factor influencing your race-day performance isn’t your mileage, your pace, or your nutrition… but your mind? 🧠🔥In today’s episode, we break down the overlooked connection between mental preparation...
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18:35
Thoracic Outlet Syndrome: 4 Tips For Relief
Thoracic Outlet Syndrome, or TOS, is a term that is tossed around often but can feel difficult to diagnose and treat. Often defined by compression of nerves and vascular structures that originate in the cervical region and the upper extremity, ...
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9:40
Why would your doctor say STOP running?
So many runners are told to STOP running when they get diagnosed with Osteoarthritis. Dr. Heather is going to tell you that you can run again which is why she is going to give you 5 tips to help you get back to your favorite past time.&nb...
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10:09
Why do experts say STOP doing PLANKS?
Why would a majority of influencers like @athleanx , @drkristieennis ,
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9:58
Featured Guest on The Ella Ray Podcast: From Pain to Pleasure
Had such a fun time discussing health and wellness with my very good friend
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58:41
27 Injury Prevention Tips & Tricks for Runners: Chiropractic Adjustments
Chiropractic adjustments - getting adjusted helps in preventing injuries because an adjustment is considered a “super” stretch. What happens when an adjustment to the spine, pelvis, or extremity is made, a neurological signal is sent into the b...
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2:01
27 Injury Prevention Tips & Tricks for Runners: Graston
Graston - involves using curved metal tools to apply pressure and friction across the injured muscle, fascia, or tendon. Graston Technique works by stretching the outer layer of the "onion" and breaking it into several pieces. The Graston instr...
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3:25
27 Injury Prevention Tips & Tricks for Runners: A.R.T
Active Release technique - involves the practitioner using his or her hands to apply pressure to the muscles surrounding the injured area, while flexing and extending the joints they are connected to. Using ART as a part of your regular trainin...
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4:51
27 Injury Prevention Tips & Tricks for Runners: Corrective Exercise
Corrective exercises - if you have been following me on social media or seen any of my videos on the YouTube Channel then you would know how much I emphasize the use of corrective exercises to help heal an injured area as well as preventing a n...
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3:53
27 Injury Prevention Tips & Tricks for Runners: TENS Unit
TENS unit - you may have heard of a TENS unit. You may have even gone out and bought one. A TENS unit is designed as a pain management device which can help in recovery after a long run as well as with helping in increasing the healing ...
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4:30
27 Injury Prevention Tips & Tricks for Runners: Hire a Coach
Hire a coach - this one may seem more obvious but having a professional initially guide you based on your running history, your muscle imbalances, prior injuries and goals can help you avoid an injury without a doubt. This is a more exp...
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3:03
27 Injury Prevention Tips & Tricks for Runners: Hydration
Hydration - A lot of people forget how important water is when it comes to tissue repair and recovery. Your body needs both water and electrolytes (sodium, potassium, magnesium, calcium, and chloride) to support normal muscle contractio...
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5:14
27 Injury Prevention Tips & Tricks for Runners: Core Training
Core training - Enhancing core stability through exercise is common to musculoskeletal injury prevention programs. Definitive evidence demonstrating an association between core instability and injury is lacking; however, multifaceted pr...
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4:20
27 Injury Prevention Tips & Tricks for Runners: Balance Training
Balance training - since a majority of injuries runners face are lower body extremity related, balance training becomes an essential part in preventing injuries from recurring or arising. We have to remember that running is a single leg...
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4:20
27 Injury Prevention Tips & Tricks for Runners: Old Injuries Equals New Injuries
Understanding prior injuries - When I work with runners the #1 topic we discuss first is their prior injuries. Understanding your injuries and how they may have altered your running gait is really important in figuring out how to keep y...
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3:58
27 Injury Prevention Tips & Tricks for Runners: Nutrition
Nutrition is a whole topic in itself but to summarize, nutrition can help by decreasing the inflammation our bodies generally make when we train hard or if we do feel an initial strain or pull after a run. Using various types of vitamin...
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5:41
27 Injury Prevention Tips & Tricks for Runners: Reflection
If you are new to running then you may be wondering why this one has been placed on the list. By reviewing the runs we did last year helps us understand a few things. It allows us to see where we still need more work like on long distan...
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3:56
27 Injury Prevention Tips & Tricks for Runners: Heart Rate Training
Heart rate training - This is a style of training that can definitely help in making sure we do not create an overuse injury from overtraining. If you are new to running you may not be aware of the importance of Heart Rate Training. The...
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4:18
27 Injury Prevention Tips & Tricks for Runners: Road Surfaces
Understanding the surface you will be training on will help in understanding what potential injuries could arise. Sprains/Tendinitis/Overuse injuries can be the result of increasing mileage too quickly and steep or incline ie. hills. Hi...
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4:13
How to get the best sleep EVER!
If you are someone who does suffer with neck pain, low back pain or hip pain then you'll want to listen in close. The Centers for Disease Control reports that approximately one third of adults in the United Stat...
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26:05
27 Injury Prevention Tips & Tricks for Runners: Interval Training
Interval training - helps new runners take time to adapt to the rigors and impact of running as their muscles and bones adapt to the new activity. An interval is simply a set period of time where you are running at a certain pace and th...
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3:33
27 Injury Prevention Tips & Tricks for Runners: Acupuncture
Acupuncture helps release tight muscles so that the body’s structure can return to normal. It does so by needling the tight muscle directly and getting it to release and return to a more normal state. When muscles get tight and pull on ...
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4:54
