First Responder Readiness | EMT, Back Pain, Recovery, Sleep Deprivation, Functional Strength Workout Podcast By Elicia Black | Athletic Trainer Strength and Conditioning Specialist cover art

First Responder Readiness | EMT, Back Pain, Recovery, Sleep Deprivation, Functional Strength Workout

First Responder Readiness | EMT, Back Pain, Recovery, Sleep Deprivation, Functional Strength Workout

By: Elicia Black | Athletic Trainer Strength and Conditioning Specialist
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Do you wish your low back pain from lifting patients and long shifts would actually go away?
Are you tired of feeling exhausted, under-recovered, and unsure whether your body can keep up with the job?
Do you want a safer, smarter way to lift, move, and perform—without the exhaustion spilling into your days off?

If so, you’re in the right place.

This podcast is here to help you move better through the demands of the job, recover faster between shifts, and feel stronger and more confident when lifting patients, carrying gear, and responding to unpredictable situations. We’ll talk job-specific training, recovery strategies that actually work, and how to build strength and endurance that transfers to real-life calls—not just the gym. Better sleep, better recovery, and a body that’s built to last are the goal.

I’m Elicia Black—an Athletic Trainer and Strength & Conditioning Specialist, and a concerned sister of a paramedic who has battled back pain, shoulder pain, and exhaustion. My brother was stretching, getting massages, and doing his best to lift with proper mechanics, yet the pain and fatigue never truly went away.

That’s when I realized something important: relief wouldn’t come from doing more—it would come from doing what actually matched the job.

He needed job-specific training that fit his schedule, prepared him for awkward positions and heavy loads, and didn’t add stress or leave him more exhausted. So I built it—and now I’m sharing it with you.

If you’re ready to train for the demands your patients and your job place on your body, recover faster for better on-shift performance, and stop feeling wiped out off shift, this podcast is for you.

Put the caffeine down and lace up your boots.
Your shift starts now.

Elicia Black | Athletic Trainer, Strength and Conditioning Specialist
Episodes
  • E11 | Knee Pain in Police Officers | Why Patrol Cars are Wrecking Your Knees.

    E11 | Knee Pain in Police Officers | Why Patrol Cars are Wrecking Your Knees.
    Mar 27 2026

    Knee pain in police officers is often treated like a random issue — something that just comes with the job.

    But in reality, it’s usually not one bad movement.

    It’s the result of repetition, positioning, and accumulated load.

    In this episode of First Responder Readiness, we break down why knee pain is so common in patrol officers — and how the demands of the job, especially time spent in and out of the patrol car, create stress on the knees over time.

    If you’ve ever thought:

    • “My knee just started hurting out of nowhere.”
    • “I didn’t injure it… so what’s causing this?”
    • “This must just be part of the job.”

    This episode will give you a different perspective.

    What You’ll Learn
    • Why knee pain in police officers is rarely caused by one specific injury
    • How prolonged sitting and repeated vehicle exits affect joint mechanics
    • The role fatigue plays in movement quality
    • Why most training programs don’t address patrol-specific demands
    • How to begin reducing stress on your knees during and after shift
    Key Takeaways
    1. Knee pain isn’t random — it’s often predictable
    2. Patrol car movement patterns place repeated stress on the knees
    3. Fatigue and positioning change how your body absorbs load
    Homework This Week

    Start paying attention to patterns.

    Notice:

    • When does your knee discomfort show up?
    • Is it after long periods of sitting?
    • After repeated entries and exits from your vehicle?

    Awareness is the first step toward changing the pattern.

    Fit for Duty Starter Series

    If you’re ready to start addressing these patterns and build strength that actually transfers to the job, you can grab my Fit for Duty Starter Series in the show notes.

    This will walk you through the foundation of how to:

    • Move better
    • Train smarter
    • Recover more effectively

    Fit for the Call Insider

    So you can train for the call, not just the gym.

    Connect & Continue the Conversation

    If you want to continue learning and connect with other first responders working on the same things, join the Facebook community here: Built for the Call

    Share & Support

    If this episode resonated with you:

    • Follow the podcast
    • Leave a quick review
    • Share it with a partner you work patrol with
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    19 mins
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