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#71. From Rock Bottom to Runner's High: How a Navy Diver Got Sober and Became a Pro Athlete | Trey Dulaney
May 4, 2026
Unknown duration
#70. Why Every Runner Needs Strength Training — And Most Are Ignoring It
Apr 27, 2026
Unknown duration
#69. How to Reverse Osteoporosis Naturally (Even Post-Menopausal) With the LIFTMOR Protocol
Apr 20, 2026
Unknown duration
#68. How You Could Lower Your Hospital Bill by Over 40% With 1 Easy Phone Call
Apr 13, 2026
Unknown duration
#67. She Fought the Medical System for Others — Then Got the Diagnosis | Breast Cancer Survivor & JoyLab Founder Camie Drumright
Apr 6, 2026
Unknown duration
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 5/4/26 |  #71. From Rock Bottom to Runner's High: How a Navy Diver Got Sober and Became a Pro Athlete | Trey Dulaney | From the outside, Trey Dulaney's life looks like a highlight reel. Pro Hyrox athlete. Paris competitor. A 2:45 marathon. A 235-mile finish. The kind of résumé that makes people assume he's always had it together.He hasn't.In this episode, Dr. Clayton Dir sits down with Trey — former US Navy Diver, sober athlete, and mental health advocate — for one of the most honest conversations this show has ever had. Trey opens up about what life looked like after leaving the military, what rock bottom actually felt like, and why the traditional medical system didn't have the answers he needed.What changed everything wasn't a prescription. It was a pair of running shoes — and eventually, a community called The Phoenix, a sober active community that uses fitness to support recovery and connection for people affected by substance use disorders.This is a story about what real healing looks like when the waiting room lets you down.What you'll hear in this episode:— What life in the US Navy as a certified diver actually looked like— The gap between military service and civilian life that no one prepares you for— What rock bottom looked like for Trey — in his own words— How traditional medicine fell short during his lowest point— When running entered the picture and how it became his recovery— The role The Phoenix sober community played in his transformation— How he went from early sobriety to competing on the Hyrox world stage in Paris— What he would say to someone who is at their rock bottom right nowWhether you're in recovery, supporting someone who is, or simply looking for proof that healing is possible outside the traditional system — this episode is worth your full attention.Connect with Trey Dulaney:Instagram: @treyjdulaneyTikTok: @runningwithrecoveryLearn more about The Phoenix sober active community:thephoenix.orgConnect with Dr. Clayton Dir:Instagram & TikTok: @thedocdirEmail: Clayton@teamnaturalwellness.comHeal Without Harm is hosted by Dr. Clayton Dir, physical therapist, and is for educational and inspirational purposes only. It is not a substitute for personalized medical or mental health advice. If you or someone you know is struggling with addiction or mental health, please reach out to a qualified professional or contact SAMHSA's National Helpline at 1-800-662-4357 (free, confidential, 24/7). | — | ||||||
| 4/27/26 |  #70. Why Every Runner Needs Strength Training — And Most Are Ignoring It | If you’re a runner dealing with:Shin splintsIT band syndromeRunner’s kneePlantar fasciitisThen there’s a good chance your problem isn’t your mileage — it’s your strength. In this episode, Dr. Clayton Dir PT, DPT breaks down why the majority of running injuries are actually a capacity problem in disguise, and why stretching more isn’t going to fix it. He walks through how every mile you run forces your body to absorb multiple times your body weight with every step — and what happens when your glutes, hips, and single-leg stabilizers aren’t strong enough to handle it.He also covers the performance side: why strength training improves running economy by up to 8%, what the posterior chain is and why runners neglect it, and the four specific exercises every runner should be doing. You don’t need to live in the gym. You just need the right movements, done with enough intensity to actually matter. | — | ||||||
| 4/20/26 | #69. How to Reverse Osteoporosis Naturally (Even Post-Menopausal) With the LIFTMOR Protocol | If you or someone you love has been diagnosed with osteoporosis or osteopenia — especially after menopause — this episode could change everything.Most women are told that bone loss is inevitable and that medication is the only solution. Dr. Clayton Dir, physical therapist, breaks down the research that says otherwise. In this episode, he walks through the LIFTMOR Protocol — a 2018 clinical study showing that post-menopausal women who did just one hour of supervised resistance training per week for 8 months achieved a 4% increase in lumbar spine bone density and 2% increase in femoral neck bone density, with zero serious injuries.He also shares the story of a real patient who started weightlifting for the first time at age 58 — and whose bone density improvements left her surgeon speechless.What you'll learn in this episode:— What the LIFTMOR Protocol is and who it was designed for— The exact exercises used: deadlift, back squat, overhead press, and jump chin-ups— Why "playing it safe" may actually be accelerating your bone loss— How to ask your doctor or physical therapist to get started— The difference between osteoporosis medication and natural bone-building methods— What financial assistance programs exist for medical bills (and how to ask)Whether you're post-menopausal, approaching menopause, or know someone who is — this episode is worth sharing.Connect with Dr. Clayton Dir:Instagram & TikTok: @thedocdirEmail: Clayton@teamnaturalwellness.comDisclaimer: This podcast is for educational purposes only and is not a substitute for personalized medical advice. Always consult your physician or physical therapist before beginning a new exercise program. | — | ||||||
| 4/13/26 | #68. How You Could Lower Your Hospital Bill by Over 40% With 1 Easy Phone Call | Got a medical bill sitting on your counter that you don’t know how to handle? You’re not alone — and you don’t have to just pay whatever number they send you. In this episode, Dr. Clayton Dir walks through the exact steps he took after his daughter’s two hospital visits left his family with nearly $4,000 in out-of-pocket costs. By making one phone call and using two specific negotiation tactics, he knocked that number down by 43% in less than 20 minutes. He covers:How to request an itemized billWhy you should wait for your explanation of benefits before paying anythingSome of the exact language to use when you call the billing departmentWhether your bill is $500 or $50,000, this episode gives you a repeatable framework you can use every single time a medical bill hits your mailbox.Send me an email! Clayton@TeamNaturalWellness.comTheDocDir.com | — | ||||||
| 4/6/26 |  #67. She Fought the Medical System for Others — Then Got the Diagnosis | Breast Cancer Survivor & JoyLab Founder Camie Drumright | What do you hold onto when everything feels out of control?Camie Drumright — personal injury attorney, mother of three, and Wichita native — found her answer in the middle of breast cancer treatment. Not in a courtroom. Not in a case file. Movement and a Community is what got her through. And when that community shut down, she knew she had to create something. That dream became JoyLab Fitness + Social Club, one of Wichita's most beloved wellness communities.In this episode of Heal Without Harm, Camie opens up about the diagnosis that stopped her in her tracks, what treatment really felt like, and why she believes healing has to start with movement and community. We talk about growing up in a legendary Wichita legal family, balancing a law career with a brand-new business, and the question cancer forced her to ask herself: what is all of this actually for?Her answer might surprise you. And this one will stay with you.****GRAND OPENING OF JOYLAB MAY 2nd 9:30-11:30am!!!****Find JoyLab at joylabfit.com | Follow @joy.lab.fitness on Instagram. | — | ||||||
| 3/30/26 | #66. What Is Dry Needling? The Treatment Changing How People Treat Pain and Injuries | TheDocDir.comIf you've ever heard the words "dry needling" and wondered what it is or if it can help - then tune-in!In this episode of Heal Without Harm, we break down everything you need to know about dry needling: what it actually is, how it's completely different from acupuncture, what to expect during and after a session, and the long list of conditions it can help with — from plantar fasciitis and sciatica to tension headaches, carpal tunnel, and chronic low back pain.We cover:What dry needling is (and why it's called "dry")Dry needling vs. acupuncture — the real differenceDoes dry needling hurt? What the twitch response meansHow sore will I be afterward — and for how long?Can I work out after dry needling?What conditions can dry needling help with?Who should NOT get dry needlingWhy dry needling alone isn't enough — and what it works best alongsideWhether you're dealing with stubborn muscle pain that nothing else has touched, or you're just curious what your PT keeps bringing up, this episode will give you a clear, honest answer.🎙️ Hosted Dr. Clayton Dir Physical Therapist#DryNeedling #PhysicalTherapy #HealWithoutHarm #ChronicPain #MuscleKnots #TriggerPoints #PainRelief #PTpodcast | — | ||||||
| 3/23/26 | #65. Low Back Pain: Should You See a Doctor or Physical Therapist First? | Low back pain affects millions of people — and the healthcare industry makes billions treating it. But what if most of that treatment is unnecessary, or even making things worse?In this episode, Dr. Clayton Dir, DPT breaks down the fundamentals of low back pain: what actually causes it, why the conventional medical approach often fails patients, and what the evidence really says about the best path to recovery.You'll learn:Why an MRI is usually not the right first step — and how unnecessary imaging can actually increase your risk of chronic painThe hidden costs of over-medicalization, including fear, catastrophizing, and expensive procedures that don't deliver resultsWhy a physical therapist — not a physician or specialist — should be your first call when back pain strikesSimple, actionable strategies to take control of your recovery starting todayIf you've been dealing with low back pain and feel like nothing is working, this episode will change how you think about your treatment — and give you a clear place to start.==Need a next step? Check out TheDocDir.com ! | — | ||||||
| 3/16/26 | #64. The Lessons I learned from a 75-day life-changing challenge | Can 75 days really change your health — and your habits for good?Dr. Clayton Dir, physical therapist and host of Heal Without Harm, just completed a modified version of 75 Hard alongside friends, his wife, and a Facebook community of over 300 people — and the results go far beyond the scale.In this episode, Dr. Dir breaks down exactly what the modified 75-day challenge looked like, why they changed the original 75 Hard rules, and what 75 days of consistent discipline actually taught him about diet, accountability, and building habits that last. After 75 days, he lost 20 pounds, dropped his 5K pace to a sub-8-minute mile, lowered his resting heart rate, improved his sleep, and reduced his body fat — with blood lab results coming later in the week.In this episode, you'll learn:What 75 Hard is and how to modify it to fit real life (especially if you have kids)The #1 excuse most people make about their diet — and how to catch yourself making itWhy portion control is harder than most fitness advice admitsHow to build a sustainable meal system around your lifestyle instead of fighting itWhy accountability is the missing ingredient for most people trying to build disciplineThe one thing Dr. Dir recommends if you want to start building discipline this weekWhether you've tried 75 Hard before, are curious about starting a health challenge, or just want to stop spinning your wheels and actually build lasting habits — this episode gives you a real, honest roadmap from someone who did the work.Follow Dr. Dir's before/after results and blood lab comparisons on Facebook, Instagram, YouTube, and TikTok. Want the full challenge breakdown or to join the next round? Reach out via DM or email — contact info in the show notes.🎧 If this episode resonated with you, share it with the person you want to start something hard with. | — | ||||||
| 3/9/26 | #63. Frozen Shoulder 101: It's probably not frozen, and here is how to fix it | If someone told you to wait 2 to 3 years for your frozen shoulder to heal — this episode is going to change everything you think you know about that diagnosis.Frozen shoulder (adhesive capsulitis) is one of the most overdiagnosed, mismanaged conditions in the entire musculoskeletal world. Doctors and physical therapists throw the label at nearly every stiff, painful shoulder — and then hand patients a cortisone injection and a timeline that nobody should have to accept.In this episode of Heal Without Harm, Dr. Clayton Dir — physical therapist and founder of Natural Wellness Physiotherapy in Wichita, KS — breaks down exactly why the system is failing frozen shoulder patients, what's actually going on in most cases, and what a real treatment plan looks like.In this episode you'll learn:Why most "frozen shoulders" are actually something else entirely — and why that misdiagnosis mattersThe three stages of true adhesive capsulitis and how to tell which one you're inHow to tell the difference between frozen shoulder and a rotator cuff tear, impingement, or cervical referralWhy cortisone injections offer short-term relief but do nothing for long-term resolutionThe overlooked connection between frozen shoulder, diabetes, thyroid dysfunction, and menopauseWhat manual therapy, dry needling, and a stage-specific exercise progression actually look likeA real patient story: from 8 months of suffering and a 3-year prognosis to meaningful recovery — and what made the differenceWhether you've just been diagnosed, have been suffering for months, or know someone stuck in the "just wait it out" cycle — this is the episode to share.🔗 Book at Natural Wellness Physiotherapy (Wichita, KS): 🔗 Follow Dr. Clayton Dir: @TheDocDir on Instagram & TikTok | TheDocDir.comHeal Without Harm is your no-BS guide to navigating a broken healthcare system. New episodes every week.===============================🔑 Topics Covered:frozen shoulder | adhesive capsulitis | frozen shoulder treatment | frozen shoulder stages | how long does frozen shoulder last | frozen shoulder exercises | frozen shoulder vs rotator cuff | cortisone injection frozen shoulder | frozen shoulder physical therapy | frozen shoulder and diabetes | frozen shoulder menopause | frozen shoulder thyroid | dry needling shoulder | shoulder pain physical therapy | Wichita physical therapist | Natural Wellness Physiotherapy | Heal Without Harm | TheDocDir📲 Work with Dr. Clayton Dir:🏥 Natural Wellness Physiotherapy — Wichita, KS: [Add booking link]🌐 TheDocDir.com📸 Instagram: @TheDocDir🎵 TikTok: @TheDocDir🎙️ Heal Without Harm — Spotify, Apple Podcasts, iHeart & Amazon⚠️ This podcast is for educational purposes only and is not a substitute for personalized medical advice. Always consult a qualified healthcare provider before starting any treatment program. | — | ||||||
| 3/2/26 | #62. How Exercise Fights Cancer: 27 Years of Weightlifting Lessons with Allen Wasinger | Can exercise actually fight cancer? Allen Wasinger, 2022 Leukemia & Lymphoma Society Man of the Year and co-owner of Kansas’s largest CrossFit gym, says yes — and he has 27 years of weightlifting to prove it.In this debut episode of Heal Without Harm, Allen shares the raw lessons learned from decades under the barbell — how resistance training transformed his approach to health, why most people misunderstand recovery, and what the fitness industry gets dangerously wrong about pain and performance.In this episode, we cover: ∙ How exercise and strength training can support cancer recovery and prevention ∙ What 27 years of weightlifting teaches you about longevity and injury ∙ The truth about CrossFit — what it does right and where people go wrong ∙ Why physical therapy changed the way Allen thinks about the human body ∙ How to train smart, not just hard — and why that distinction mattersWhether you’re a fitness beginner or a seasoned athlete, this conversation will challenge the way you think about movement, health, and healing.Allen Wasinger is the co-owner of Compelled Fitness, a Legends Masters Competitor, and a passionate advocate for fitness as medicine.🎙️ Heal Without Harm is a podcast dedicated to helping you build a stronger, healthier life — without burning it down in the process.Follow Allen: @anawasingerKeywords: exercise and cancer, strength training for health, CrossFit fitness, weightlifting longevity, fitness over 40, cancer recovery exercise, physical therapy and fitness, Compelled Fitness Kansas | — | ||||||
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| 2/23/26 |  #61. GLP-1s Done Right: What Ozempic & Mounjaro Won't Tell You About Weight Loss w/ Kellie Chastain & Rebekah Morse | Can GLP-1 medications like Ozempic and Mounjaro actually change your life — or are most people doing them completely wrong?In this episode of Heal Without Harm, Dr. Clayton Dir sits down with Kellie Chastain (CEO of Evolve Healthcare, a direct primary care clinic in Wichita, KS) and Rebekah Morse (Nutrition Coach at Natural Wellness Nutrition) for an honest, unfiltered conversation about GLP-1 medications, sustainable weight loss, and what the wellness industry keeps getting wrong.In this episode:Why GLP-1s are a tool — not a magic pill — and what happens when people treat them like oneThe real reason people lose muscle on Ozempic (and how to prevent it)What "Ozempic face" and "Ozempic butt" actually tell us about how most people are using these drugsThe 9-week protocol Evolve Healthcare uses to get lasting fat loss without sacrificing muscleHow nutrition coaching and GLP-1 programs overlap more than you'd thinkWhy your environment and social circle may matter more than any medicationSimple nutrition guardrails everyone should know (protein, fiber, and vegetables — the unsexy truth)Compounded semaglutide vs. tirzepatide: what's the difference and who needs what?What it actually looks like to successfully come off GLP-1s for goodWhether you're considering GLP-1s, already on them, or just trying to lose weight the right way — this episode gives you the full picture from people doing it the right way in Wichita, KS.🔗 Connect with Kellie Chastain: @EvolveHealthcareKS🔗 Connect with Rebekah Morse: @NaturalWellnessNutrition🔗 Follow Dr. Clayton Dir: @TheDocDir on Instagram & TikTok | TheDocDir.comHeal Without Harm is your no-BS guide to navigating a broken healthcare system. New episodes every week. | — | ||||||
| 2/16/26 |  #60. Is Ozempic an Easy Button? The How-To Guide from a Nutrition Coach - w/ Becky Hutchins | Work with Becky @ Compelled Compelled Fitness:InstagramFacebook===Join Dr. Clayton Dir PT, DPT and Becky Hutchins of Compelled Fitness & Nutrition as they dig into what really drives sustainable fat loss, strength, and better health for busy adults.Why CrossFit at Compelled isn’t what most people expect.The surprising reasons nutrition feels so hard in real life.How Becky actually approaches the first 90 days of change.A candid back‑and‑forth on GLP‑1 weight‑loss medications. | — | ||||||
| 2/9/26 | #59. IT Band Pain? How to Heal Lateral Knee Pain Fast | TheDocDir.com====If you get sharp pain on the outside of your knee when you walk or run, this episode breaks down IT band syndrome in a way that finally makes sense. Physical therapist Dr. Clayton Dir explains what the IT band actually is (think “Achilles tendon of the upper leg”), why that 5–20 degrees of knee bend can light you up, and why foam rolling the side of your thigh usually isn’t the answer. You’ll learn where to really target your soft tissue work, how to start calming symptoms down, and the exact hip and knee strength pattern he gives most runners before they return to mileageWhy runners get IT band pain on the outside of the kneeThe truth about foam rolling your IT band vs your lateral quadA simple hip-and-knee strength template to start fixing the problem===Share this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.comInstagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 2/2/26 | #58. Riordan Clinic & Dr. Drew Rose, DO. Cancer, Vitamin C, and Osteopathic Medicine | WOW! This is one my favorite episodes. Listen in to Dr. Clayton's interview of Clinical Medical Director of the Riordan Clinic, Dr. Drew Rose, DO.He is leading the charge to revamp the Riordan Clinic, and this episode's conversation covers:How proper blood labs can uncover what you've been searching for in your healthHow to appropriately supplement traditional cancer-care with additional treatmentsWhat OMM is and how it could be an approach your health has been missingRiordan Clinic WebsiteCheck Your Health Event (details here from Fall 2025)Dr. Drew Rose - Bio and Instagram===Share this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.comInstagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 1/26/26 | #57. How to Sleep Better – The 4th (Most Ignored) Pillar of Health (Part 4 of 4) | Sleep might be the “missing supplement” sabotaging your gains, mood, and energy. In this Heal Without Harm episode, Dr. Clayton Derr reveals how dialing in your nightly routine can finally unlock the benefits of the other three health pillars.How a simple, consistent schedule can quietly reset your body’s internal clock.The low-friction wind-down habits that make it easier to fall—and stay—asleep.The daytime and bedroom tweaks that turn your sleep into a true recovery weapon.=====Share this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.comInstagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 1/19/26 | #56. Hydration 101: How to Stay Hydrated All Day Without Overthinking It (Part 3 of 4) | How much water you really need, when electrolytes help, and simple hydration habits for better energy, joints, and workouts.Physical therapist Dr. Clayton Dir continues the Four Pillars of Health series with Hydration—and challenges what you think you know about “8 glasses a day.”If you’ve ever wondered why you still feel tired, foggy, or crampy even when you “drink plenty of water,” this episode is where those questions finally start to make sense.You’ll walk away with a simple way to gauge whether you’re actually hydrated, when it might make sense to reach for electrolytes, and how to tweak your daily routine so your energy, workouts, and recovery quietly improve over the next few weeks.=====Want help quick? DM @thedocdir "TEMPLATE" nowShare this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.comInstagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 1/12/26 | #55. Nutrition - 3 simple guardrails to make it easy - 4 Pillars of Longevity (Part 2 of 4) | Physical therapist Dr. Clayton Dir continues the Four Pillars of Health series with Nutrition—showing you how to make eating feel simple, satisfying, and sustainable by focusing on what to put on your plate, not what to cut out. You will learn how to set a realistic calorie target, build meals around an ideal-bodyweight-based protein goal, and easily reach 20–30 grams of fiber per day so you stay full and energized without obsessing over “good” and “bad” foods.--> Easy examples of protein and fiber you can add to each meal to curb cravings and support training.--> Why short-term weight spikes are mostly water and gut content, not instant fat gain—so you can relax and stay consistent.--> How these “what to eat” guardrails pair with your Part 1 exercise plan to help you quietly build the body you want over the next few months=====Want help quick? DM @thedocdir "TEMPLATE" nowShare this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.comInstagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 1/5/26 | #54. How to Exercise - 4 Pillars of Longevity (Part 1 of 4) | PART 1 - of a 4 part series!Physical therapist Dr. Clayton Dir PT, DPT launches the Four Pillars of Health series with Exercise—your non-negotiable key to killing chronic pain, boosting joint strength, and unlocking a longer healthspan. Discover why "rest if it hurts" robs your future mobility, and get the simple 2-3x weekly strength + cardio blueprint busy adults use to reclaim stairs, grandkids, and independence without gym burnout. Rooted in load tolerance science for lasting pain resolution.Strength movements that build resilience fast (no fluff)Cardio doses slashing disease risk—minimum effective timeWeekly schedule + tweaks: DM @thedocdir "TEMPLATE" now=====================Share this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.comInstagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 12/29/25 | #53. How to Find a Good Physical Therapist (& how to spot the 'bad ones') | In this episode of Heal Without Harm, physical therapist Dr. Clayton Dir walks you through what most people get wrong when they’re searching for help with knee, hip, back, neck, and other joint pain—and what actually matters when choosing a provider. Instead of guessing between your primary care doctor, orthopedist, chiropractor, or PT, you’ll discover a clearer way to decide who should be your first stop for musculoskeletal pain.You’ll hear a candid breakdown of the real patient journey—pills, imaging, referrals, and “just do these exercises”—and why the right physical therapist can save you time, money, and frustration. Without giving away the details, this episode hints at a simple framework you can use to avoid dead‑end care and move toward someone who actually goes to bat for your goals.In this episode, you’ll start to discover:Why many patients land in PT only after the system has already failed them.The subtle differences between average PT care and a therapist who is obsessed with your results.How to “interview” clinics and providers so you feel confident you’re in the right hands.A mindset shift that changes how you think about pain, recovery, and your role in the process.Share this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.com <--- Neck Guide!!!Instagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 12/22/25 | #52. Elbow Pain 101: Tennis Elbow, Golfer’s Elbow, And How To Fix It | Elbow pain that just won’t quit? This episode of Heel Without Harm breaks down exactly what’s going on with tennis elbow, golfer’s elbow, and that stubborn “mystery” elbow ache that seems to show up out of nowhere.Dr. Clayton Dir, physical therapist, explains why rest, ice, and braces rarely fix the problem long term and why your shoulder, neck, and triceps might be the real culprits. You’ll learn what the “Goldilocks zone” of pain is, how to load your elbow safely with targeted strengthening, and why true healing often takes weeks to months—not days. If you or someone you love has elbow pain and wants to avoid unnecessary meds, injections, or surgery, this episode is for you.=================Share this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.com <--- Neck Guide!!!Instagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 12/15/25 | #51. How to Age Gracefully: The Four Simple Tests That Reveal Your Healthspan | In this episode of Heal Without Harm, physical therapist Dr. Clayton Dir breaks down four simple but powerful longevity tests that reveal far more than your latest lab report. From carrying your body weight to hanging from a bar, testing your VO2 tolerance, and getting off the floor without using your hands, you’ll discover how these abilities predict independence, resilience, and quality of life as you age. Most people are shocked by which test exposes their biggest weak spot—and what that says about their future health.• Why grip strength is tied to mortality and hidden health risks• The sit‑to‑rise test that can “steal” years from your life• How to turn failed tests into a roadmap to a stronger, longer healthspan | — | ||||||
| 12/8/25 | #50. A Bad Diagnosis Can Cost You Big — Here’s How To Avoid It | Submit a Topic or Guest Request hereThinking about getting an MRI because nothing is improving? In this episode, I break down why pain often persists after a bad diagnosis—and how getting a second PT opinion can finally give you real answers. Learn what to do when PT isn’t working, how to avoid unnecessary MRIs, and how the right physical therapist can identify the true cause of your pain and help you heal faster.==Share this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.com <--- Neck Guide!!!Instagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 11/24/25 | #48. How to Fix Pain Without Meds or Surgery: See a PT First for Root-Cause Solutions | Submit a Topic or Guest Request hereStruggling with back, hip, knee, or shoulder pain that just won’t go away? In this episode, Dr. Clayton Dir, Physical Therapist, breaks down why seeing a PT first is the fastest, safest, and most effective way to fix pain without medications, injections, or surgery.You’ll learn:Why most people waste months starting their pain journey in the wrong placeHow PTs find the root cause through movement testing doctors don’t doThe truth about imaging, misdiagnosis, and unnecessary referralsHow day-one treatment gets you relief fasterThe three pillars of longevity: strength, mobility, and injury preventionIf you (or someone you care about) are tired of bouncing between providers with no answers, this episode will show you exactly how to get real results—and finally fix pain at the source.Share this with a friend who needs pain relief and doesn’t know where to start.Please subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.comJoin My Community (FREE)Instagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 11/17/25 |  #47. Overtraining in Youth Sports + The Truth About Training Adaptive Athletes - with Anna Woods | Submit a Topic or Guest Request hereIf you’re raising a young athlete, this episode is a must-listen. We’re breaking down the hidden signs of overtraining in youth sports and pulling back the curtain on what really goes into training adaptive athletes. No spoilers—just enough to make you realize there’s a lot more happening behind the scenes than most parents ever hear about.🎧 What You’ll Learn🚨 The early red flags of overtraining most parents miss💪 How training loads impact developing bodies💤 Why recovery can make or break a young athlete’s progress♿ What sets adaptive athlete training apart🔍 The coaching principles that matter most🏆 How to support safe, confident, long-term athletic growthPlease subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.comJoin My Community (FREE)Instagram - @TheDocDirTikTok - @TheDocDir | — | ||||||
| 11/10/25 | #46. The Most Common Fitness Myths, BUSTED | Submit a Topic or Guest Request hereIn this episode of Heal Without Harm, we’re busting some of the biggest fitness myths that keep people stuck, scared, or sidelined 💪Here’s what you’ll learn 👇🦵 The truth about “knees over toes” — and why letting them go forward can actually protect your joints🦴 What degenerative disc disease really means (and why it’s not a death sentence for your spine)🏋️ The right way to deadlift without hurting your back🔥 How to train smarter, build confidence, and stay strong for lifePlease subscribe to not miss a show, leave a review to help us grow, and share it with other like-minded friends!!Dr. Clayton Dir DPT (The Doc Dir)Main Page - TheDocDir.comJoin My Community (FREE)Instagram - @TheDocDirTikTok - @TheDocDirKeywords: knees over toes, degenerative disc disease, blood pressure and exercise, deadlift form, fitness myths, strength training, physical therapy tips. | — | ||||||
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