Ep 7: Understanding & Navigating Pain w/ Dr. Tom Walters

Episode Summary:
In this episode of The Vitality Collective Podcast, Dr. Jeremy Bettle sits down with Dr. Tom Walters to explore the complexities of pain science. They discuss the differences between acute, subacute, and chronic pain, the role of the nervous system, and how pain and tissue damage are not always connected. Dr. Walters shares insights on why persistent pain can linger even after injuries have healed and offers actionable strategies for managing and reducing pain. If you've struggled with chronic pain or know someone who has, this episode provides a wealth of knowledge and practical solutions.

Guest Bio:
Dr. Tom Walters is a board-certified orthopedic physical therapist that specializes in the treatment of pain and movement disorders. He is the founder of Rehab Science and dedicates his time to teaching people about human movement, pain, and how to most effectively recover from injury. Besides running his clinical practice, Tom served as a full-time undergraduate kinesiology professor for ten years where he taught human biomechanics, therapeutic exercise, and pain science. Tom received his bachelor’s degree in exercise science from Montana State University and his Doctor of Physical Therapy (DPT) degree from Chapman University. Afterwards, he completed a residency in orthopedic manual physical therapy (OMPT) and a fellowship in lower quarter functional biomechanics. You can find more of Tom’s content on Instagram and YouTube (@rehabscience) as well as his website (rehabscience.com). Tom lives in Santa Barbara, CA with his wife, Kirsten, and their two daughters.

Connect with Dr. Tom Walters:
Instagram: @rehabscience
YouTube: Rehab Science
Book: Rehab Science

Key Takeaways:
1. Pain is not always linked to tissue damage. You can have pain without an injury and an injury without pain.

2. The nervous system plays a critical role in pain. Sensitization of the nervous system can cause persistent pain even after the body has healed.

3. Beliefs about pain matter. Fear, anxiety, and negative expectations can increase pain perception.

4. Passive treatments have short-term benefits. While chiropractic care, massage, and pain medications can help, long-term recovery requires active strategies.

5. Movement and exercise are crucial for pain management. Gradual, graded exposure to movement can help desensitize the nervous system.

6. Aerobic exercise has strong evidence for pain reduction. Activities like walking, swimming, or cycling can improve overall pain resilience.

7. Stress and sleep play a major role in pain. Poor sleep and high stress levels can exacerbate chronic pain conditions.

8. Social support is vital. Being part of a support group or working with a pain coach can significantly impact recovery.

9. Education on pain can reduce suffering. Understanding how pain works helps reframe beliefs and improve recovery outcomes.

10. Chronic pain management is about reduction, not elimination. The goal should be to decrease pain to a manageable level rather than expecting complete eradication.

Actionable Steps for Listeners:
1. Incorporate movement into your daily routine. Find a form of exercise you enjoy and aim for 30 minutes of movement each day.

2. Implement stress-reducing strategies. Try mindfulness, meditation, or breathwork to activate the parasympathetic nervous system and lower pain sensitivity.

3. Improve your sleep hygiene. Establish a consistent bedtime, limit blue light exposure before bed, and create a relaxing nighttime routine to improve sleep quality.