Overview of The Model Health Show with Shawn Stevenson
In this episode, Shawn Stevenson speaks with Dr. Steve Sudell, a doctor of physical therapy and founder of Prehab to Perform, about the most effective ways to recover from injuries faster and reduce the risk of getting injured in the first place. The conversation centers on practical, evidence-based rehab principles: accurately identifying the issue, staying appropriately active, using pain as feedback, trusting the body’s healing process, and mastering the basics like sleep, nutrition, movement, and mindset.
The 5 Most Important Things to Recover From an Injury Faster
1. Figure out what actually happened
Before fixing an injury, you need to understand the cause:
- Was it overuse, trauma, or a compensation pattern?
- Pain is often not coming from the area that hurts.
- If the issue doesn’t improve within about two weeks, it may be worth getting evaluated by a professional.
2. Keep moving
Dr. Steve strongly emphasizes the idea that motion is lotion:
- Even if you can’t load the injured area directly, keep the rest of the body moving.
- Gentle movement improves circulation, mobility, and recovery.
- Total rest often leads to stiffness, weakness, and slower healing.
3. Use pain as a guide, not a panic signal
Not all pain means damage.
- “Good pain” can include muscle burn or normal exercise discomfort.
- “Bad pain” is sharp, alarming, or gets worse with activity.
- A useful rule: keep rehab work around 3/10 pain or less and use that to gradually desensitize tissues.
4. Trust your body
Your body already knows how to heal.
- The job of rehab is to create the right conditions for healing.
- Don’t assume pain is permanent.
- Progress may not be linear, but setbacks are normal and part of the process.
5. Focus on the basics
Recovery is supported by the fundamentals:
- Sleep
- Nutrition
- Hydration
- Enough calories and protein
- Stress management
- Social connection
- Avoid things that impair healing, especially alcohol and chronic under-fueling.
Prehab: Building Resilience Before Injury Happens
Dr. Steve explains that prehab means building strength, mobility, and resilience before something goes wrong.
Why prehab matters
- People who exercise regularly tend to recover faster.
- A strong, active body is less likely to break down.
- Prehab can sometimes prevent surgery by addressing movement limitations early.
The message
- Don’t just train to recover.
- Train so your body is prepared for life, sport, and stress.
Common Mistakes People Make During Injury Recovery
Over-resting
A common mistake is being told to completely stop moving for weeks.
- That can cause stiffness and deconditioning.
- There is usually something you can still do safely.
Catastrophizing pain
People often assume the worst immediately.
- A sore back does not automatically mean something catastrophic.
- Pain is often a warning signal, not proof of serious damage.
Ignoring the rest of the kinetic chain
Focusing only on the painful spot can miss the root problem.
- Dr. Steve often tests the whole body, not just the injured area.
- Neck, shoulder, hip, ankle, and posture issues can all influence one another.
Under-eating and under-recovering
Especially in endurance athletes, poor fueling can slow healing.
- He notes that many injured athletes simply are not eating enough to support recovery.
Mindset and Healing
Shawn and Dr. Steve discuss how strongly mindset influences recovery.
Key mindset points
- Belief affects outcomes.
- Confidence in the treatment plan helps healing.
- A positive, realistic expectation can reduce fear and improve compliance.
Important insight
Recovery is not just physical.
- Mental state, expectations, and belief systems affect how the body responds.
- Dr. Steve often reassures patients that they will get better if they follow the plan and stay patient.
Useful Rehab and Mobility Tools
Dr. Steve shared some of his favorite methods for reducing local pain and improving tissue quality:
- Graston technique / scraping tools
- Cupping
- Foam rolling
- Lacrosse ball / golf ball / softball for targeted tissue work
- Ice for short-term desensitization after injury
- Heat and movement for restoring circulation and mobility after the acute phase
His view on RICE
He explains that the old RICE model (Rest, Ice, Compression, Elevation) is not the full picture anymore.
- Ice can still be useful right after an injury for pain relief.
- But movement and blood flow are more important for actual healing.
The Most Helpful Daily Mobility Habits
Dr. Steve recommends a few simple movement “snacks” to offset modern sitting and phone posture:
1. Prone lying / stomach lying
- Lie on your stomach and prop up on your elbows.
- Great for reversing too much time in flexion.
2. Up dog / down dog flow
- A simple yoga-style sequence to mobilize the spine, shoulders, and hips.
3. Couch stretch
- Great for opening tight hip flexors, which often get shortened from sitting.
4. Spinal rotation
- Lying on your back and gently rotating side to side helps decompress and restore mobility.
5. Floor sitting and squat positions
- Sitting on the floor, squatting, and changing positions throughout the day helps restore natural movement patterns.
The Seven-Minute Squat Challenge
One of the most practical takeaways in the episode is the 7-minute squat challenge:
- Spend a total of 7 minutes per day in a squat for 30 days
- It does not need to be continuous
- You can accumulate it in short sets
- Hold onto something if needed
- The goal is consistency, not perfection
Why it works
- Improves ankle mobility
- Improves hip mobility
- Strengthens posture and control
- Rebuilds a natural human movement pattern that most adults lose
Why Modern Life Causes More Pain
Dr. Steve points to one major trend: too much sitting and too much phone use.
Most common modern issues
- Neck pain
- Shoulder pain
- Back pain
- Poor posture-related dysfunction
Main cause
- People spend too much time in flexion:
- sitting in chairs
- looking down at phones
- staying in static positions too long
Dr. Steve’s Favorite Core Movements for Long-Term Resilience
If everyone could do five foundational movements well, Dr. Steve would choose:
- Back squat
- Deadlift
- Bench press
- Pull-up
- Overhead press
Important caveat
The goal is not max weight.
- The goal is good movement quality
- Mastering these movements makes the body more resilient and less injury-prone
What Prehab to Perform Is About
Dr. Steve’s company name reflects his philosophy:
- Prehab = prevent problems before they become injuries
- Perform = build a body that can handle life and athletics
He wants people to train in a way that makes rehab less necessary.
Where to Find Dr. Steve Sudell
- Website: prehabtoperform.com
- Instagram: @prehabtopreform
- He also offers in-person, Zoom, and online consults
Final Takeaway
The episode’s core message is simple: injury recovery works best when you stop panicking, keep moving intelligently, and support the body with the basics. Dr. Steve stresses that most people can recover faster by combining patience, appropriate movement, better fueling, and a stronger mindset—while also building a body that is resilient enough to avoid injury in the first place.