244 Dr. Caitlin Casella: Progressive Exercise for Osteoarthritis
Release Date: 03/08/2024
268: Training update and how we have changed our goals
Mindful Strength
This episode from Kathryn and Chris is a recap of what they have been doing in their training lately, changes they have made, silly little mistakes and evolving goals. Hint - it's not always about progressing in every season! Chris is moving through our Strength & Conditioning program, Kathryn is taking her running programming into her own hands and training for hiking season. Both are always working on finding the right balance of challenge and enjoyment and asking themselves "how strong do I want and need to be?" _____________________ If you are newer to lifting and want a program you...
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267: 10km race recap with Kathryn and Chris
Mindful Strength
In this episode Kathryn talks about her 10km race at the St Lawerence Marathon, what it was like to do this race for a second time and what she learned about herself in the process. She talks about the weeks leading up to the race being a struggle and although training and performance were fine, the experience of the race was not what she expected. Kathryn and Chris also share a conversation about training enjoyment, the pressure people put on themselves to be seen as a particular type of athlete, stress and recovery. *** If you are loving the podcast this season please leave...
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266: The Meal Prep Episode
Mindful Strength
Today Kathryn and Kyle are talking about their approach to meal prep. Meal prep has been a big part of their lives over the last two years especially as two very active people. When people imagine meal prep they might think of perfectly crafted meals or eating the same thing every day, and that’s not what we are suggesting you do. Kathryn talks about things she preps daily, weekly and even bi-weekly or monthly to make sure they have delicious options available on hand. Because days and weeks go much more smoothly when we aren’t stressing about cooking everything after work. Meal prep for...
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265: Why we created a year-long progressive program
Mindful Strength
In this episode Kathryn and Kyle are talking about their Strength & Conditioning program. If you have been curious about this system and wondering why Kathryn has created a multi-block program this is for you. Topics they cover… - Why Kathryn created this program in the first place - The importance of doing BOTH progressive lifting and cardio - Why cardio isn’t so bad when it’s in the right dosage - Lifting isn’t about adding...
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264: Kathryn & Kyle: Working out to support a manual labour job
Mindful Strength
Today we are hear from Kyle (Kathryn's husband) about balancing his carpentry work with training to support and revitalize his body. Kyle has a long history in strength and conditioning, which gave him a great base for construction. Initially he felt like training on top of his job would be a bit much, but after his first year in the new field his body start telling him otherwise. With everyone pointing to age as the main factor, Kyle knew there was something missing and that's our topic for this week. Today he shares about the lifestyle habits he made to create time for a quick morning...
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263 Adam McAtee: Do we need corrective exercise?
Mindful Strength
In this episode Kathryn and Adam talk about what corrective exercise is, why we see some movements as faults and others as safe, and how to assess whether something actually needs to be corrected. Take this as an example... a client walks into the gym and they stand with their feet turned out. We might have been trained to look at that as an imbalance, a movement fault, something that should be corrected. But is that person's natural position actually a problem, or does their body just not conform to the alignment we were taught in our textbooks? This podcast is for the movement...
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262 Kathryn & Kyle: Trail Race Recap
Mindful Strength
Kathryn recently participated in the Fat Ass Trail Race in Bay of Quinte, Ontario as a 16.5 (which was really 17km) runner. Listen to hear why she chose this race, how she trained for it and how she found it on the day of. This is a great story of trying something new and realizing how much of your life can shift before your eyes. You start running 30 sec intervals and two years later you are running up big hills with an incredibly athletic group of people! To learn more about Mindful Strength and Our next Strength and Conditioning program begins in the coming weeks, if you want to be on the...
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261 Joe LaVacca: How to keep training through pain and injury, advice from a physical therapist
Mindful Strength
We do so many podcasts on pain because pain is a part of human life, which means it's bound to come up in training at some point or another (or all the time). Most of what we have been taught about pain is that pain = damage, pain is not normal, pain shouldn't be happening. Avoiding anything painful can really hold people back, limit movement and keep us stuck in sedentary patterns which arguably makes everything worse. In this episode Kathryn and PT Joe Lavacca talk about helping people keep moving and training, while managing pain. They talk about pain medication, where cardio fits into the...
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260 Jules Mitchell: Do we actually need stability and proprioception training?
Mindful Strength
Today we welcome Jules Mitchell back to the podcast for a 5th or 6th time, we have lost count! Jules and Kathryn have been colleagues and friends for a number of years, and today they are talking about stability and proprioception training. The big question they keep coming back to is why do some exercises get labelled in research as stabilizing, or for proprioception, while others don't? What is a deadbug giving you for stability that a deadlift isn't? This podcast gets into the weeds of language, philosophy, and will have you questioning the common narrative on stabilization. We...
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259 Dr. Stephanie Carter Kelley: Pain is more than mechanics
Mindful Strength
We welcome back Dr. Stephanie Carter Kelley for a third time! In this episode Kathryn asks all about pain, and why it can be so complex and about more than just mechanics. Stephanie sheds light on how the brain creates pain as a protection response and how the immune system get's involved as well. They talk about stepping back to look at the whole ecosystem of the body, not just the joints or muscles affected. Kathryn asks about menopause and why pain can become so intense at this time in life. Stephanie shares about her own personal journey through menopause and how stress management is often...
info_outlineIn this episode Dr. Caitlin Casella and Kathryn talk about what osteoarthritis is, and how you can use progressive exercise to help manage pain, inflammation, and feel more robust in daily life. Most of what we have been taught about osteoarthritis relates to "wear and tear" but as you will learn in this interview, there's so much more to the story.
Main points you will learn about...
- Pain science as it relates to structural changes in joints
- Knee joints specifically
- Beginning exercise even when pain is present
- How gentle aerobic exercise can be a great place to begin, before heading into strength training
- More on systemic inflammation and it's role in osteoarthritis
- The low impact craze and why it's essential to gradually progress impact training
You can follow Caitlin on Instagram here.
Learn more about her work by clicking here.
Caitlin Casella is a physical therapist in New York City. After a 14 year career teaching yoga and mentoring yoga teachers, Caitlin transitioned into other systems of holistic movement, somatics, strength and conditioning. Through this evolution, she experienced firsthand how beneficial strength training and cardio conditioning can be—not only on a physical level—but mentally, for emotional stability, pain management, and a confidence boost that extends beyond physical endeavors.
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