Open Mat Social Hour
A podcast made for grapplers, by grapplers. We explore stories about injuries, rehab journeys, and how each unique person has overcome their own obstacles and struggles. Come join us on the Open Mat Social Hour!#PorradaResponsibly
Ep 131: "I'm A Totally Different Person Now Compared to 6 Months Ago" Mysterious Back Pain to Prepping for a BJJ Competition - Alex's Story
Join us today on a special episode with Alex Dubon!
Alex is a purple belt out of CMMA Gardena. He initially reached out about a persistent & debilitating upper back pain that stopped him from working, training jiu jitsu & even standing normally. He tried so many things, along with PT, but wasn't able to get relief. Then one day he found us on IG & the rest is history.
In this episode, Alex speaks about his experience going through his chronic pain, the obstacles that he faced & how he got to where he is now.
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Ep 130: From Grade 3 ACL, MCL & LCL Tears to Silver at Asia Open - Karl's Story
Join us today on a special episode with Karl Sabs!
Karl is a Blue Belt out of Yanagida Studio in Maui, HI. She is an avid competitor and one day when she was prepping for comp, she had a takedown gone wrong that resulted in Grade 3 tears of her ACL, MCL & LCL. Obviously devastated, Karl started on her rehab journey & 6 months of hard work later, she got silver at Asia Open.
In this episode, Karl talks about the ups & downs of recovery, things she learned from the process, & what she should tell others going through...
Ep 129: Suffering His First Serious Knee Injury Prepping for No-Gi Worlds - James' Story
Join us today on a special episode with James Lopez!
James is a brown belt under Isaac Doederlein at Varsity Jiu Jitsu. He is an avid competitor & has been very successful in the Masters scene, taking gold in 2025. He loves jiu jitsu with all his heart, which shattered when he had his first serious knee injury last fall while prepping for No-Gi Worlds.
In this episode we talk about his experience, what happened, lessons from rehab & future plans.
This is James' story.
Enjoy!!
Ep 128: Do All ACL Tears Need Surgery? (Research-Supported), Feeling Behind Due to Injury & Upcoming BJJ Events! - Q&A
Join us today on a new episode where Kris & Diana answer questions about how to not feel behind in jiu jitsu after injuries, if all knee injuries need surgery & the upcoming big BJJ events!!
Enjoy!
Ep 127: The Gap Between "Out of Pain" & "Ready for Jiu Jitsu"
Join us today on a new episode where Kris & Diana discuss the hot topic of the GAP between getting out of pain & ACTUALLY being ready for jiu jitsu. This is something that is often missed & can put jiu jitsu athletes in a pain-injury cycle.
Enjoy!
Ep 126: Structuring BJJ Training to Decrease Injuries Leading up to Competition + Other Q's from Diana's June Seminars
Join us today on a new episode where Kris & Diana discuss some great questions Diana got on her June Seminar Tour. We thought that these questions were quite unique & wanted to share some thoughts about them.
Enjoy!
Ep 125: "All Aging Grapplers NEED a Movement Practice" Moving Well & Getting Older on the Mats - Jimmy's Story
Join us today on a special episode with Jimmy Jolliff!
Jimmy is a brown belt who has been training since the early 2000's in everywhere from NYC to North Carolina, and now in LA.
He has a unique passion for the art of jiu jitsu that I haven't encountered often in the community, which is what made it such a fun experiencing working with him.
In this episode, we chat about what jiu jitsu means to Jimmy, why all aging grapplers need a movement practice & our experience together working through his shoulder & hip...
Ep 124: Jiu Jitsu Mental Performance 101 - Athletic Identity, Longevity w Ego, & More w/ Erin Herle
Join us today on a special episode with Erin Herle!
Erin is a black belt in jiu jitsu, an extremely accomplished athlete, as well as a mental performance coach who works with high level athletes on sharpening their mental flexibility for peak performance.
In this episode, Erin & Diana discuss everything that goes into what Erin does including challenges with clients, the struggles with athletic identity, the importance of self talk, & much much more.
We appreciate Erin for taking so much time to share so much of her expertise in an extremely important sector...
Ep 123: Stretching vs Strengthening for BJJ: Which One Actually Decreases Injury? & Kris Started At a New Gym! - Q&A
Join us today on a new episode where Kris & Diana answer a question from a client about when the shift changed from stretching to FRC to strengthening in deep ranges, Kris' new gym he started at, & some of our most memorable meals!
Enjoy!
Ep 122: He Was 50 With a Labrum Tear: How He Got Back to BJJ - Brent's Story
Join us today on a special episode with Brent Simons!!
Brent has been a martial artist for a large majority of his life, and found jiu jitsu a bit more recently. Naturally, he fell in love with it but along the way suffered a nasty knee injury, as well as had to undergo labrum surgery. Not only was this incredibly stressful on his mental & physical health, but his family also got hit really hard during the pandemic. In this episode, Brent shares what made him finally seek out a PT, as well as his recovery journey back...
Ep 121: Tendinopathy in Jiu Jitsu, ADCC WC Trials, Getting Popped for PEDs - Q&A
Join us today on a new episode where Kris & Diana answer a question from a mutual friend about the reasons why tendinopathy is so common in BJJ & how to recover from it along with some hot goss about an athlete getting popped for PEDs and ADCC West Coast Trials winners!
Enjoy!
Ep 120: "Pushing Through Pain Didn't Help Me" Lessons About Ego, Slowing Down & Longevity in BJJ - Jenn's Story
Join us today on a special episode with Jennifer Tam!!
Jenn & I met at the Unicorns BJJ camp last year, and a couple months later she reached out to get some rehab for her knee and hip. Jenn shares her experiences grappling (no pun intended) with her ego when she was dealing with injuries and how it taught her how to slow down, be more intentional about her body, as well as plan for longevity vs short term gain.
This is her story.
Ep 119: Handling Fear Mongering Medical Language & CJI3??? Q&A
Join us today on a new episode where Kris & Diana answer a question from a fellow physio about handling fear mongering language in the jiu jitsu community + a little chat about CJI 3???
Enjoy!
Ep 118: How/Why the Healthcare System is Failing You & What to Do About It
Join us today as Diana reflects on the data behind our healthcare system, how it affects the physical therapy profession, plus what you can do about it to prioritize long term health.
Enjoy!
Ep 117: Chronic Pain Was Ruining Her Life. Her BJJ Injury Recovery Story - Tetsuko's Story
Join us today on a special episode with Tetsuko Yasutomi!!
Tetsuko is a mother, a wife, a jiu jitsu enthusiast, and business owner. Her & her husband own and run Neighborhood Bento in Bueno Park, CA while juggling her kiddos and other life things. Tetsuko shares with us the very common pattern of self-neglect when everything gets too overwhelming and how she centered herself again to prioritize her own well-being to be better for her family. I am so grateful for this conversation.
This is her story.
Ep 116: The Low Back Pain Epidemic In Jiu Jitsu Athletes
Join us today as Diana & Kris break down the low back pain epidemic in jiu jitsu athletes, along with some statistics about low back pain. We also discuss some ways we evaluate and treat these cases.
Enjoy!
Audio Editing: @chrisjenkns
Ep 115: "Heat or Ice, Which is Better?" "Do I Have to Do My PT Exercises Forever?" & Some Random Bant
Join us today on a new episode where Kris & Diana answer a couple of questions from a follower's DM + chatted about Gordon Ryan's retirement along with recent pod faves.
Enjoy!
Audio editing: @chrisjenkns
Ep 114: "I Had to Get My LIFE Together Before I Could Properly Rehab My Back" - Nick's Story
Join us today on a special episode with Nick Phillips!!
Nick's story is a story of transformation, change, self-reflection and more. We originally met in 2022 when Nick came to Open Mat Physio for his back pain. During our process, there was a moment where the program flared up his back so bad, that he had to take a break. I felt awful, and learned from that experience as a clinician. Nick returned in 2025, resolved his back pain with us, and shares what happened between 2022-2025 that allowed me another chance at helping him. I really appreciated Nick's...
Ep 113: Why I Quit Training for Everything, And Got Better
Join us today as Diana reflects on the costs behind trying to balance too many things at one time, and when it is a good idea to quit.
Enjoy!
Ep 112: If You Treat Your Body Like Glass, It Will Shatter
Join us today as Diana & Kris break down a the narrative around fragility that has unfortunately brainwashed a lot of people into backing away from strength training or being active. We discuss what should be happening instead & how you can get started!
Enjoy!
Audio Editing: @chrisjenkns
Ep 111: "My Body is Always Wrecked After Training, Why?" & 2026 Recap So Far
Join us today on a new episode where Kris & Diana chat about why so many of us feel great when we train but then wrecked either the rest of the day or even the next couple of days. Then we briefly recap how the first couple of weeks of 2026 is going! Had to cut it short at the end to rush to a content filming session.
Enjoy!
Audio editing: @chrisjenkns
Ep 110: "It Got So Bad, I Couldn't Straighten My Spine When I Stood Up From a Chair" - Randy's Story
Join us today on a special episode with Randy SantaMaria!!
Randy is a purple belt out of the Bay Area who dealt with debilitating chronic low back pain for many years. So much so, that he would have flare ups that would not allow him to straighten his back when he would rise from a chair. Randy tried multiple different approaches before finally taking a chance with us at Open Mat Physio. Now he is on track to mentally & physically get back into the competition scene, with the most important being Master Worlds this year!
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Ep 109: The Qualities of Our Most Successful Clients
Join us today as Diana breaks down some of the patterns she has seen in our most successful clients. It's physical, mental, philosophical & everything in between. A good reflection piece for us all.
Enjoy!
Ep 108: "Jiu Jitsu Wasn't Fun Because I Was Worried About My Knee, But Now I Can Enjoy It Again" - Heidi's Story
***I mistakened South Carolina for North Carolina - so any Carolinians SORRYSORRYSORRY!!!!***
Join us today on a special episode with Heidi Lozano!!
Heidi is a black belt who came up through the CheckMat competition rigor, and eventually found her way into wellness as a career. Although she's had a history of knee injuries, this one felt different. Heidi knew she needed to take this one seriously to avoid surgery so she looked for extra guidance. Now she is back training confidently, with an strong understanding that keeping her knee healthy is a lifelong task.
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Ep 107: "How Do I Say NO to a Roll??", UFC BJJ Card Review & Our Spotify Wrapped
Join us today on a new episode where Kris & Diana talk whether or not we should say no to rolls & HOW we should say no to them. We all review the UFC BJJ Card (terribly LOL) & review our 2025 Spotify Wrapped.
Enjoy!
Ep 106: Why Porrada Everyday is Ruining Your Gains
Join us today as Diana & Kris break down a topic of porrada everyday, how doing it is ruining your gains on&off the mats, plus better ways to go about training for longevity on the mats.
Enjoy!
Ep 105: Chronic Groin Strain Exercises, Finding The Right Training Intensity & More!
Join us today on a new episode where Kris & Diana talk options for chronic groin strains, discussions around having a hard time finding the right training intensity, longevity hacks & what we're excited for this Christmas!
Enjoy!
Ep 104 Mini: Ways to Stay Injury-Free While Prepping For a Competition (LIVE (kinda) from Golden Fed's Fall Open)
In this episode, Kris & Diana chat about different ways to stay healthy while prepping for a competition. Competing is not an easy task on the body. It requires discipline, a lot of hard training, & sacrificing short term comfort. Here are some tips we have gathered from working with athletes prepping for comps that we wanted to share so you all can stay as injury-free as possible leading up to the show day!
Enjoy!
Ep 103: "When I Got Injured, I Didn't Think of Myself...I Was Thinking About Everyone Else" Non-Surgical ACL Rehab & Life's Priorities - Tzitzi's Story
Join us today on a special episode with Tzitzi Lomeli!!
Tzitzi suffered a pretty severe knee injury during a jiu jitsu training session earlier this year that affected her daily life in a way that she never imagined. After multiple consultations with Doctors who recommended surgery, Tzitzi decided otherwise. There was no way she could go through the ACL surgery recovery process with all of life's priorities. Tzitzi shares her journey of her decision, why she made it, & if she thinks she made the right one.
This is her story.
Ep 102: The Hidden Costs of Training Through Pain
Join us today as Diana breaks down a topic that was inspired by a recent convo with a training partner - the hidden costs of ignoring pain. If we take a step back, they are impactful to our jiu jitsu mat time. Diana goes through better ways to approach this, and ways to prioritize staying training for a long time.
Enjoy!
Ep 101: Starting Jiu Jitsu After 40 Years Old - Chris' Story (Pt.II)
Join us today on a special episode with our first repeat guest, Chris Capetto!!
Recently we got a question from a follower on IG on what it's like "Starting BJJ after age 40", so we wanted to answer that question!
Chris started Jiu Jitsu in his 50's after a long history of playing other sports, and today he shares with us his experience of how he got into jiu jitsu, some challenges of being an older grappler, and some advice to anyone who is older and interested in getting into jiu jitsu. Conversations with Chris are...
Ep 100: BUSTING 10 Jiu Jitsu Medical Myths for Episode 100!
Join us today as we celebrate 100 EPISODES!!!! In this episode, Kris & Diana go back and forth on busting 10 medical myths we hear often in the jiu jitsu community. We go simple on some, & in more depth on others.
Thank you from the bottom of our hearts to everyone who supports us in any capacity. We are nothing without you all! More episodes to come...
Enjoy!
Ep 99: "PT or Surgery - Which is Right for Me?", Fave New Restaurant & What We're Working on in BJJ Currently
Join us today on a new episode where Kris & Diana talk rehab vs. surgery, in what context it might be better to choose one vs. the other, our new favorite restaurants we will definitely visit soon & what we are currently working on on the mats.
Enjoy!
Ep 98: What "Human First" Means & The Evolution of Healthcare w/ Aaron Ngor
Join us today as Diana is joined by a dear friend, Aaron Ngor. Aaron is an Athletic Trainer & Strength Coach out of Undefeated Athletic Club in Los Angeles. Not only is he an incredible healthcare provider, but he is also an incredible human.
This episode is a snippet of the conversations around the future of healthcare Diana & Aaron have off camera.
Enjoy!
Ep 97: The Gray Zone of Low Back Pain, Losing Significant Weight & Relearning Her Game at Black Belt - Hillary's Story
Join us today on a special episode with a very special guest, Hillary Van Ornum, one of the owners of Unicorn Jiu Jitsu in Portland, OR.
Hillary is a 3rd degree black belt, & a magnificent human being. In this episode, she goes through her journey of navigating multiple injuries, a mysterious low back pain (that is 80% manageable now) & her weight loss journey that has brought her back to relearning her game on the mats. We appreciate her time & sharing her experiences!
This is her story.
Ep 96: Some Unconventional Advice for Older Grapplers
Join us today as Kris & Diana go back and forth on some unconventional advice for older grapplers who are trying to do this jiu jitsu thing for a really long time. This convo took a couple sharp turns, but ultimately came back to the roots lol
Enjoy!
Ep 95: A Reflection of 4 Years of Open Mat Physio
Join Diana today on a solo episode to reflect together on what she has learned from starting Open Mat Physio 4 years ago. The journey has been an absolute blessing, but doesn't come without trials and tribulations in all shapes and sizes. Hope you enjoy this reflection!!
Ep 94: Diana's a Purple Belt!! "Elbow Pain From Gripping... Help!" & CJI/Master Worlds Recap
Join us today on a new episode where Kris & Diana recap what's new in our lives lately, a recap of CJI/Master Worlds weekend, & answering a question on how to tackle elbow pain from overgripping in jiu jitsu. Hope you enjoy!
Ep 93: ACL Rehab & "I Didn't Have a Problem Going 100%, But It Was Detrimental to My Body" - Kyle's Story
FORGIVE ME, I AM STILL LEARNING THIS AUDIO EQUIPMENT - STEP BY STEP, BETTER EACH TIME. ENJOY!!
Join us today on a special episode with a very special guest, Kyle Calkins, a BJJ Black Belt & MMA Coach from West LA.
Kyle got his black belt in 2019 and coaches BJJ for MMA at Uprise MMA. In 2023, Kyle sustained a serious knee injury from a freak accident that put him in the operating room. He got ACL surgery quickly, which started his rehab journey. In this episode, Kyle discusses his lessons on the mats post-injury...
Ep 92: Are Jiu Jitsu Warmups Useless?
Join us today as Kris & Diana go back and forth on whether or not jiu jitsu warmups are useless. We also jump into the eco rabbit hole for a quick second, but ultimately give some tips & possible solutions on how to make warmups more effective to promote longevity & health on the mats.
Enjoy!
