What does it take to stop avoiding pain and instead use it as a guide for rebuilding the body?

The same movements that caused injury can heal it when performed slowly, partially, and with intention.

What we try to do is get people to understand that if you have pain, if you have a limitation, you don’t stop doing the thing that hurt it. You do the thing that hurt it, slow, partial, light, take it down to the baby amount, the tolerable amount, and then start pushing it back up the scale. And by the time you can do it fast and heavy again, you’re healed. Congratulations.

~ Sean Hannah (9:19)

The conversation explores why most people avoid the slow, deliberate work required to truly rehabilitate injuries rather than just return to basic function. The distinction between physical therapy (designed for baseline recovery) and full joint remodeling (a months-to-years process typically reserved for elite athletes) forms the foundation of the discussion. The key insight is that healing requires doing the same movements that caused injury—but slower, lighter, and more partial—rather than avoiding them entirely.

Pain emerges as a multifaceted phenomenon with three distinct layers: actual tissue damage, neuropathic pain (trauma responses encoded in nerves and fascia), and centralized pain (psychological amplification based on beliefs and language). The conversation addresses how someone might present with a knee problem but actually need a full head-to-toe biomechanical remodel, with the knee simply being where the dysfunction surfaces most visibly. The discussion also touches on the origins of the nickname “Seanobi” (an Irish ninja wordplay), the value of intuitive three-dimensional movement versus linear athletic training, and the importance of having something worth playing for as the motivational spark that makes the difficult rehabilitation process possible.

Takeaways

Remodeling versus physical therapy — Physical therapy aims for basic function, but returning to athletic capability requires a separate, longer process called remodeling that most people don’t know exists.

The spark — Without something you love doing that’s disappearing or already gone, you won’t sustain the slow, frustrating work of rehabilitation.

Same movements, different parameters — Healing doesn’t require new exercises; it uses the same movements that caused injury, performed slower, lighter, and more partially.

Three layers of pain — Pain includes actual tissue damage, neuropathic responses stored in nerves and fascia, and psychological amplification based on perception and language.

Language affects pain signaling — The words used to describe pain directly influence how much pain is felt; changing the narrative can dampen signaling and allow greater loading.

The blowout point — A presenting injury like a knee problem is often just where a full-body biomechanical imbalance surfaces most visibly.

Tissue-specific protocols — Pace, load, and angle can be adjusted to target specific tissues: nerve and fascia respond to different parameters than muscle and bone.

Guarding responses — Much of chronic pain isn’t damage but protective contractions and nerve issues that require precise loading to release.

Threading the needle — Effective rehabilitation requires enough stress to trigger healing responses without crossing the threshold into new damage.

Intuitive versus linear training — Three-dimensional, intuitive movement serves rehabilitation and durability, while linear athletic training like Olympic lifting builds speed and power for sport.

The dial metaphor — Training exists on a spectrum from slow, rehabilitative, three-dimensional work to fast, linear, athletic work, and the dial can be adjusted based on daily capacity.

Becoming your own maintenance mechanic — The goal of guided rehabilitation is independence—learning to address pain and maintain the body without ongoing professional help.

Resources

Monkey Do — “What Moves You?” Sean Hannah’s guided mobility and joint remodeling programs.

Monkey Do on YouTube — video content related to the mobility and rehabilitation approach.

Designing curriculum, teaching seniors, and the mid-range — Sean’s previous conversation on Movers Mindset covering related topics.

Katy Bowman — mentioned regarding how too much “vitamin flat and level” is a problem.

Iron Gump / MIST — a Movers Mindset conversation discussing meditative strength training.

Parkour Generations — the organization behind American Rendezvous where Craig and Sean last met in person.

(Written with help from Claude.ai)

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How can Parkour principles be adapted to improve the health, mobility, and confidence of seniors?

Sean Hannah takes us deep into curriculum development; how he researches, the importance of games and fun, and developing with specific audiences in mind. He discusses his role in designing the curriculum for the PK Move Study with Marymount University, and the specific challenges it presented. Sean shares advice on coaching and designing for adults and seniors, before unpacking his current personal curriculum and goals.

We’re going to spend a lot of time on the Single Point. …and for all the Mine Craft kids listening out there, my Fortnight players who want to do Parkour… Single Point is still your best training tool. It’s seriously overlooked in the [parkour] community because it’s hard to make money selling ninja stuff, where you’re just standing on one foot for a while.

~ Sean Hannah (20:50)

The conversation explores how Parkour can be adapted to address the unique physical and psychological challenges seniors face, focusing on fall prevention and improving overall mobility. It highlights the development of PK Silver, a Parkour program designed for older adults, and details the thought process behind designing a curriculum that makes movement both accessible and enjoyable for this age group. Games and creative scenarios are used to build strength and confidence in seniors, ultimately improving their quality of life.

The discussion also covers a study conducted with Marymount University, which examined the effectiveness of Parkour-based training for seniors. Emphasis is placed on low-impact, balance-focused exercises that encourage participants to overcome fear and improve their autonomy. The curriculum emphasizes simple but essential movements, such as getting up from the ground or navigating stairs, reimagined through the lens of Parkour. The success of the program demonstrates that the core tenets of Parkour—play, exploration, and adaptability—can have significant benefits for populations traditionally excluded from high-intensity physical disciplines.

Takeaways

Applying Parkour to seniors — Parkour can be adapted to improve balance, mobility, and confidence in seniors by focusing on simple, practical movements.

Fall prevention — Parkour’s focus on controlled landings and body awareness directly addresses the leading cause of injury and death among seniors.

Curriculum development — Designing a curriculum for seniors requires rethinking basic movement patterns, emphasizing balance, and starting from simple, low-risk activities.

Perception and fear — One of the biggest obstacles in teaching Parkour to seniors is overcoming the fear and perception that Parkour is dangerous or exclusive to younger people.

Fun and games — Reframing daily tasks as games or challenges can make movement enjoyable, reducing fear and increasing engagement.

Physical autonomy — The program emphasizes movements that directly improve seniors’ ability to navigate their environment, preserving independence and reducing fall risk.

Movement at all ages — Parkour principles apply universally, from children to seniors, reinforcing that movement exploration is valuable throughout life.

Importance of walking — Simple skills like walking are often overlooked but are essential for mobility and can be developed through Parkour-based practices.

Parkour for middle-aged adults — Programs like 401 PK show that Parkour can also address the needs of adults over 35, focusing on sustainable and low-impact movement.

Resources

PK Move — Nonprofit organization focused on bringing Parkour to seniors and special populations.

Marymount University — Partnered with PK Move to conduct a study on the effectiveness of Parkour for seniors.

Art of Retreat — An event where the PK Silver program was presented to the Parkour community.

Urban Evolution — Gym where curriculum for adults over 35 (401 PK) was developed and implemented.

American College of Sports Medicine — Hosting the presentation of the Marymount University study on Parkour for seniors.

(Written with help from Chat-GPT.)

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