Rachel and Craig, 47 "[Mitch] has given us fundamental principles to apply to exercise and movement, and he has taught us soft tissue techniques that we in turn have passed on to our 2 daughters." "Working with Dr. Mitch Rostad has been life changing for me and my wife, Rachel. For the past 10 years, Rachel has suffered from increasing lower back pain, and in the last 5 years, it has become a constant, debilitating condition. It would take her 5-10 minutes to get out of bed in the morning and it was continuing to worsen over time. Her general physician at Kaiser attributed her condition to arthritis and her age and she was assigned a few physical therapy sessions, which provided her with some basic stretches and mobility exercises. They did nothing to relieve her lower back pain. I was having problems of my own with my shoulders, which I believed had deteriorated through 10 years of Jiu Jitsu training. My shoulder mobility was worsening at an alarming rate, and I feared that my days of training would be coming to an end in order to preserve what mobility remained. I had recently stopped playing catch with my kids because throwing a football over 20 feet was painful and felt like it made my shoulder worse. However, my shoulder problems seemed minuscule compared to my wife’s situation. In passing, I had spoken to a number of training partners at the Jiu Jitsu academy that I train at, who told me about the work they had been doing with Dr. Mitch Rostad, and more importantly, the amazing results they had experienced, and they recommended that I check it out. I put it off for months because of our financial obligations at the time, and I was reluctant to believe that anyone could really help our age-related conditions. But after seeing the difficulty my wife had one morning getting out of bed, I realized that we had to explore every option available to make her situation easier. So we arranged a phone meeting with Dr. Rostad. Our first conversation with Dr. Rostad was comfortable and easy, and he preferred to just be called "Mitch". But we were still very reluctant to believe his assertion that our problems could be significantly improved during the course of one session, especially after having such poor results with our healthcare professionals at Kaiser over the years. We set up our first meeting with Mitch and to our amazement we did in fact see immediate results! Mitch took us through several points of soft tissue work, and provided detailed explanations about the causes of our discomfort and a comprehensive approach to improving our mobility, quality of life, and overall health. Rachel felt much better within minutes, and rolled out of bed the next morning with ease. It was truly amazing. Mitch can provide clients with a thorough understanding of what causes tightness, tension, injury, and discomfort. He strives to give us tools for self-diagnosis and dealing with problems as they arise with mobility or overall health. This is what is covered throughout the 8 week program - establishing a picture of one’s overall health and mobility issues, plus a customized program to fit the individual’s lifestyle, goals, limitations and schedule. Mitch has given us detailed guidance about health and nutrition plus affordable recommendations for supplements, meals and exercise equipment. This stuff works. It does take some commitment and learning, but Mitch is dedicated to finding solutions that suit each individual. I would like to share more about Mitch; he was 100% committed to the improvement of our lives and physical limitations. he was available around the clock for our questions or injuries; I sprained my ankle while training jiu jitsu, and he would check on it regularly. He was genuinely concerned about relieving us of our longtime suffering, and I see him helping others at my Jiu Jitsu academy, people who are just in need of medical attention or pain relief. He was patient with our failure to complete some assignments, and instead of reprimanding us, he would seek a better solution to address our schedule or situation moving forward. He is flexible and inquisitive and committed to expanding his knowledge for improving the mind and body. He’s passionate about this stuff for sure, and I believe that is what makes him so good at what he does. I train regularly at the gym that he works out of, and I see him pushing himself everyday in order to practice what he preaches and further his mission and craft. The 8 week treatment program does require a commitment of time and money, but it is unequivocally worth every cent, and I wish I could convey to people how much better their health, fitness and quality of life could be improved by making that investment. Without exaggeration, working with Dr. Mitch Rostad has been life-changing for the both of us. My wife’s lower back pain has been dialed back by a decade, and with consistent work, she is able to manage discomfort as it arises. Our middle-aged bodies require consistent maintenance, and Mitch has provided us with a customized program to protect our bodies against further deterioration. He has given us fundamental principles to apply to exercise and movement, and he has taught us soft tissue techniques that we in turn have passed on to our 2 daughters. Our older daughter was able set a personal best in power lifting the same day that she incorporated the soft-tissue work. Our younger daughter has been able to significantly relieve tension and inflexibility in her shoulders, which has accumulated through years of hard Jiu Jitsu training. As for myself, it turns out that my shoulders aren’t actually worn out, they just require consistent maintenance in order to pursue ongoing Jiu Jitsu training. I’ve been able to double my training hours, and I feel much better on my rest days, and I feel confident about challenging physical activities that arise, and that peace of mind is priceless."

Cameron, 35 "I found it empowering to work with Mitch. I have a better understanding of how my body works, and I now believe that I have life-long tools to ensure I stay active." "I reached out to Mitch because I had elbow pain and neck pain that had been worsening for months. Physical therapy didn't help, and I was close to stopping Jiu Jitsu, which had been my passion for several years. Prior to working with Mitch, I had tried physical therapy for almost six months. My PT told me that I needed to do less Jiu Jitsu because my elbows hadn't recovered, despite doing hours of PT exercises each week. When I spoke with Mitch, he provided a totally different explanation for my pain. His explanation made sense to me and gave me hope that I was not a lost cause, and that I didn't have a defective or broken body. Whereas my PT focused exclusively on my elbows and neck, Mitch explained my pain as a symptom of an underlying issue which was highly treatable. Mitch's method gave me practical ways of treating my pain that brought meaningful relief within days. I've been able to continue Jiu Jitsu and feel confident in my body's ability to perform at high levels of stress. I found it empowering to work with Mitch. I have a better understanding of how my body works, and I now believe that I have life-long tools to ensure I stay active. I wholeheartedly recommend working with Mitch."

Description Gretta, 20 "After struggling with a persistent overuse shoulder injury from volleyball, Mitch helped me look at things from a different point of view... my shoulder pain and inability to play volleyball changed for the better." "After struggling with a persistent overuse shoulder injury from volleyball, Mitch helped me look at things from a different point of view. Instead of focusing on the uncontrollables, like the injury itself, he taught me how to redirect my energy to focus on reducing pain and irritation. By focusing on the surrounding muscles and learning how to incorporate at least 16 minutes of mobility and smashing per day, my shoulder pain and inability to play volleyball changed for the better. After some consistent mobility work I was able to reduce pain and get back to playing the sport I love at the collegiate level. I remember being impatient at first and not believing that it would really help, but I was willing to try. Not only did my previous injury dissipate to a manageable level, but I was also able to learn how to take care of my whole body better for my athletic lifestyle. Throughout COVID, without my sport and trainers on call, Mitch's expertise helped me gain confidence in my strength and ability to prevent and treat pain. I will be doing mobility for the rest of my life."

Marie, 79 "I liked the one on one training. I like that you are a Medical Doctor, that lends to credibility. The homework you have assigned to me is manageable. I sure don’t feel 79 years old, but I am!" "The summer is coming to an end (somewhat) and I wanted to let you know how happy I am that I had the good fortune to have a son, Stephen Murphy, who, after listening to me complain about my Sciatica back and leg pain along with a sore neck, referred me to you. I was experiencing a lot of pain during the night and almost all day. This is something that started about 6 months before I was introduced to you. I was concerned because I had several trips planned during the summer and I was really worried about how I would be able to get around. One of the trips was to New York City with my 13 year old granddaughter. This was a Road Scholar trip and I needed to keep up with the energetic group. NYC was about 95 degrees everyday (for 9 days) and the group walked up to 5 miles per day. I lost count of how many steps I climbed to enter the metro stations. You and I had some Zoom sessions to get me started – that worked out very well and then we met in person several times while I was in the Bay Area and then back to Zoom. It all worked out wonderfully. I would say that the leg and neck pain during the night has completely gone away. I try to do my exercises each day and I use the message gun you recommended (Bob and Brads). All of this has really helped me to get my pain manageable. I am very aware of how much protein I consume each day. I am trying to consume about 8g a day. Since my NYC trip, I have completed a trip with 3 girlfriends. We hiked around the State of Maine and Boston area for 10 days. These women were very impressed with my story about my back issues, as some have experienced the same thing. I brought my message gun with me and two of them borrowed it daily. I no longer stay in bed for an hour or so waiting for ibuprofen to kick in. I feel confident that I can go on long walks with my little dog and enjoy the day. I want to thank you Dr. Mitch first of all for your wonderful attitude and patience. I liked the one on one training. I like that you are a Medical Doctor, that lends to credibility. The homework you have assigned to me is manageable. I sure don’t feel 79 years old, but I am! I want to always have the ability to get around and continue to take trips with my husband and family. Thank you for all you have done to help me – I would certainly recommend you to anyone who needs your special kind of help. Have a wonderful rest of the summer."

Sean, 53 "I went from barely managing pain to surprising myself in the CrossFit Open—all thanks to Mitch. His approach isn’t just about recovery; it’s about coming back stronger, moving better, and understanding your body in a whole new way." "I’ve always been active, training CrossFit 5-6 days a week, so when I strained my lower back doing a thruster in July, I figured I’d just take it easy and let it heal. But instead of getting better, it got worse. The pain became extreme, and I knew I needed help—fast. Enter Mitch. From the start, his approach was different. I didn’t just get relief; I got a plan. He immediately helped me mobilize correctly, fix my movement patterns, and adjust my lifts so I could recover while building back stronger. His communication was clear and efficient, and I always knew exactly what to do next. He laid out a path that wasn’t just about healing this injury—it was about moving forward with a better, smarter approach to my body and training. I didn’t expect to get back to full strength so quickly, let alone perform at my previous level. But here I am, surprising myself. I recently competed in the CrossFit Open, thinking I had no chance of keeping up with last year’s numbers, but in the first workout, I landed in the 83rd percentile for my age group—while in the middle of a month-long asthma episode! My body feels about 98%, but the real shock was realizing I had gotten even stronger, and my cardio hadn’t suffered much at all. I can confidently say I’m now training with a better foundation than before my injury. Mitch is the real deal—personable, scientific, professional, and deeply knowledgeable. He doesn’t just treat injuries; he teaches the habits and techniques that lead to real, lasting improvement. If you want to recover, perform, and move better for the long haul, I can’t recommend him enough."

Mark, 46 "Thank you so much for your help in putting me on the path to recovery with my shoulder injury. The thoughtful diagnosis, suggestions of new exercises and movements until we found the right combination that is working is much appreciated." "Thank you so much for your help in putting me on the path to recovery with my shoulder injury. The thoughtful diagnosis, suggestions of new exercises and movements until we found the right combination that is working is much appreciated. Your passionate and easy to understand anatomy lessons together with your desire to 'teach not just fix' approach has greatly helped me know my body and the injury, and enabled us to work together to get to where we are today. The genuine interest and care shown to me and my ongoing recovery has been a refreshing change. You didn't give me a pill, or jump to a conclusion of surgery, you gave me tools to use now and into the future. Thank you for all that you've done and continue to do."

Shefali, 33 "I used to have lower back pain when running. Mitch showed me how to use a lacrosse ball to release tightness, and I haven't had a single instance of that pain again in five years." "I worked with Mitch in my third trimester of pregnancy. Mitch shared exercises and stretches I could do to strengthen my body in preparation for labor and to help the baby move into the optimal position. The exercises Mitch shares are simple and realistically easy to incorporate into a busy routine. He deeply, deeply understands the human body, and whenever I've had tension, tightness, pain, or imbalance, he's zeroed in on exactly what's causing it and has suggested targeted approaches to release the pain and build my body's strength to address the underlying cause. For example, I used to have lower back pain when running. Mitch showed me how to use a lacrosse ball to release tightness, and I haven't had a single instance of that pain again in five years. I recommend him very strongly."

I'm a paragraph. I'm connected to your collection through a dataset. Click Preview to see my content. To update me, go to the Data Manager. Eric, 40 "Working with Mitch has been a revealing educational transformation. From the moment we met, he has fought for my health goals while being avid about the transfer of knowledge. It’s not enough for him to guide you through some change." "My goals when I met Mitch were to sleep through the night without pain, regain physical strength and supporting muscle structure, return to the sport I love (Brazilian Jiu Jitsu) and have physical longevity both on and off of the training mats. For about 5 years, my nights were staggered with tossing and turning, bad sleep and neck and shoulder discomfort. The last 2 years were severe due to reaching a breaking point where the inflammation and tension in my body had nowhere else to go but to begin tearing itself apart. I found myself in the worst shape of my life, weak and in pain. After decades of professional sports, abuse, and injuries that had “healed,” I still suffered from the accumulated and acute damage. The actual mechanical issues that we needed to overcome between both shoulders included a torn rotator cuff, protruding AC joint, labral tears in two locations, blunted vertebral processes on C6 and C7 and a painful pulled subscapularis muscle that had been recurring for 22 years. Part of the pain from these kinds of injuries rests in the pain of not finding a trustworthy solution. Prior to Mitch, I have wasted plenty of time and money on: -2x MRI Arthrograms, needed for diagnostics, and doctors recommended surgeries ranging from anchoring connective tissues to cutting and disconnecting part of my collar bone… none of which inspired confidence or guaranteed actual improvement. These doctors were not empathetic to athletes and said the likelihood of continuing with sports would be low. -Cortisone injection with minimal improvement. Knowing nothing, I trusted the doctor and later wished I never had that injection. -Ice treatment equipment and magic workouts from friends and the internet. -Multiple different therapists with various approaches including acupuncture, cupping, massage, tissue scraping, electronic TENS machines and various rehabilitation workout routines. -Rotational joint movements (CARS) and isometric positioning exercises. -Stem Cells – but I’m pretty sure it was fake because it was a good deal, not professionally run, and the company didn’t even exist a year later… that one’s on me. -Holistic practitioner (whom I respectfully referred to as my witch doctor), who performed muscle testing, verbal feelings tests and provided ongoing proprietary alternative medicines to unblock my energies, etc. Working with Mitch has been a revealing educational transformation. From the moment we met, he has fought for my health goals while being avid about the transfer of knowledge. It’s not enough for him to guide you through some change. Beyond the results speaking for themselves, taking ownership of that change and knowing how to do it yourself is where the value lies. In the search for the primary underlying cause of my injuries, we uncovered several mobility restrictions common to humans but unique to my body. Many of the previous attempts to improve those injuries ignored the CAUSE and were violating my personal mobility restrictions in attempt to strengthen them (which actually contributes more to the injuries). After decades in sports, I have gained through Mitch a foundation shifting understanding of what comprehensive means. Sleep, hydration, nutrition, mobility restrictions and bodily tension… every one of which were contributing to my personal issues. The acquisition process was simple and gradual, and I fully committed myself to the new methodologies and began to sleep through the night. My pains reduced and eventually subsided. I saw strength and mobility growth. Within a few months, I saw improvement so rapidly and felt so surprisingly confident that I added an additional goal to the list on my way to longevity: to get as shredded as possible for my 40th birthday! 6.5 months from the start, I reached that goal, avoided surgery, and have been on the path to greater improvements ever since. Any issues that arise, I have the tools to deal with them immediately and confidently. I could not have imagined this level of improvement prior to meeting Mitch and am grateful for the good fortune of my friends having referred me. To me, in the past year he has not only become a friend, he has come to represent one of the best investments in my health and quality of life. I could not recommend him enough."

Erick, 29 "I am very thankful that I worked with Mitch, and would recommend him for injury recovery, general sports fitness, and/or weigh training coaching. Following my time with Mitch I have a stronger base than I had before, a more well-rounded workout and fitness routine, and a healthy shoulder." "I first started working with Mitch at Ralph Gracie Berkeley Jiu Jitsu several weeks after I separated my AC joint on the mat. Mitch worked closely with me to provide stabilizing exercises and conduct soft tissue work to loosen tightness as my injury healed. All of the exercises built on one another, and were grounded in improving strength, stability, flexibility, and explosiveness within fundamental life and athletic movements. In addition, Mitch provided dietary and sports nutrition recommendations that enabled me to improve my diet and ensure effective nutrient and protein intake for my activity level. I am very thankful that I worked with Mitch, and would recommend him for injury recovery, general sports fitness, and/or weigh training coaching. Following my time with Mitch I have a stronger base than I had before, a more well-rounded workout and fitness routine, and a healthy shoulder. Thank you Mitch!"

I'm a paragraph. I'm connected to your collection through a dataset. Click Preview to see my content. To update me, go to the Data Manager. Julia, 38 "Using Mitch’s principle of agency, he not only taught me to fix my problems with solutions, he improved my overall health, strength, and mobility. I am now stronger than ever before, function with higher mobility/function, and live symptom free." "I started working with Mitch with one goal in mind. My sole goal was to see if he could help with my bilateral hand/arm numbness and weakness. My numbness only occurred at night…. while I slept. This is due to a nerve compression that compressed my ulna nerve when my arms were in a prolonged flexed position (curled). I’ve went to my primary care doctor looking for answers, in which I was told to sleep with my arms outstretched…. or to sleep in arm splints. I was also told to take ibuprofen for the pain. There was no pain, simply numbness that would relieve once I woke up and shook my arms out. The alternative was surgery (nerve decompression). This was not an option. I did not have time for a surgical solution and I was not accepting the idea of living with disruptive sleep every night. When I learned of Mitch, I thought if he could help, I could get a full night’s sleep. Sleep is a valued commodity of mine… as I am a busy mother/wife, healthcare provider, and BJJ practitioner/competitor. I did not have time to make up sleep, nor did I have the desire to function in a fatigued state. The nerve compression not only disrupted my sleep, but also inhibited my grip strength in my jui jitsu and hindered me as a healthcare provider as I spend a lot of time on the computer documenting. I would have to take breaks while documenting at work and would have to give up positions or lose my grips in jui jitsu just to relieve the symptoms. Working with Mitch not only gave me a solution to my hand/arm numbness and weakness, he addressed me as a whole (not just one problem to band aid the symptoms). My compression issue stemmed from tightness of soft tissue and limitations of mobility. I no longer have interrupted sleep, my grips are better, and I can work continuously uninterrupted by numbness. He taught me ways to treat myself, learning things as a system and that the problem is rarely where the pain is located. We talked about previous injuries and how to prevent potential future injuries using his principles of agency and mobility. I am grateful that he teaches self-reliance and how to not rely on him, so I can always treat myself and help others in the future. In addition to self-reliance, we worked on keeping things simple (not complex) and finding answers, not roadblocks. Using Mitch’s principle of agency, he not only taught me to fix my problems with solutions, he improved my overall health, strength, and mobility. I am now stronger than ever before, function with higher mobility/function, and live symptom free. Mitch gives you the ability to take ownership of your health and to understand how to improve it…something that no other healthcare provider has been able to do. Other aspects of overall health and wellness stem from hydration, nutrition, sleep, mobility, movement, and strength. Each of these are discussed and rectified when working with Mitch, leading to a greater sense of wellbeing. Mitch is not just a doctor… he is a healthcare provider that address you as a whole covering aspects of health, injury, physical therapy, and personal training. I am thankful to be working with Mitch. "

Farron, 48 "My range of motion has vastly improved and I am feeling stronger than ever. I had some other back and hip issues that were limiting my overall health and activity level. Part of the personal treatment plan addressed these issues and provided direction to continue the activities I enjoy including jiu jitsu and skateboarding." "For a client to recover from an injury or to set personal physical growth, the doctor must care about the recovery and goals that can be set and achieved. Dr. Mitch Rostad is able to make connections with his clients and takes the time to understand and listen to any concerns. Dr. Rostad is someone that feels the client injuries and truly wants them to recover and get back to the activities they enjoy. Dr. Rostad also empowers the client with the knowledge to continue a path of health and strength even after the treatment is completed. Dr. Rostad was able help me recover from any lingering knee injury with proper nutrition, soft tissue therapy, and specific mobility exercises. My range of motion has vastly improved and I am feeling stronger than ever. I had some other back and hip issues that were limiting my overall health and activity level. Part of the personal treatment plan addressed these issues and provided direction to continue the activities I enjoy including jiu jitsu and skateboarding. Dr. Rostad enjoys helping others and you can see this when you work with him. I would recommend Dr. Rostad to anyone that has had a lingering injury or just wants to gain better nutrition and mobility for everyday activities."

Edison, 52 "[Mitch] gave me a plan to follow for the next couple of weeks and miraculously the pain was GONE! Now, I mobilize following his methodology very religiously..." "When I first came to see Coach Mitch I wasn’t expecting anything out of the ordinary but get a few tips on how to stretch, etc. little did I know that it would change my life. I had been doing CrossFit for a few years now but during that wonderful journey my left shoulder was hurting, a little at first. I thought it was just soreness, just like the rest of the body, once I started pushing more weight, more PR’s. However, the shoulder pain was not caused by an injury, with time it was feeling very painful like an injury with no evidence of an injury. I couldn’t even drive without pain, it was unbearable while doing movements involving the shoulders. The coaches recommended that I scale my workouts--they would always be attentive and caring. I explained this to Coach Mitch and we scheduled a session with him for an hour. He spent the first 15 minutes examining and explaining the scientific causes and key muscles involved in the shoulder area. Over the next 45 minutes he had me perform stretching with the resistance band as well as massage ball soft tissue work at different angles covering how to place it and where to place it. RIGHT AWAY I could feel the difference, he was pinpointing the exact spots where I was hurting and the root causes of my pain. Very knowledgeable to say the least. I thought, man, he knows his stuff! Afterwards, he gave me a plan to follow for the next couple of weeks and miraculously the pain was GONE! Now, I mobilize following his methodology very religiously. It keeps me out of trouble, pain free, and I continue to workout, getting better every day without pain. By the way, the mobilizations are not just for the shoulder but also the legs, arms, back, etc. I do them all. I would say, mobilizing properly is just as important as nutrition and exercise is to the body. Thanks coach Mitch, your knowledge and caring has made me a better athlete. I function better every day with daily life tasks and at the gym. I can now perform handstand pushups at the age of 52! "