The research pile against meniscectomies is getting large — Healthcare is a mess. Having been a physical therapist for nearly a decade, I have first-hand experience navigating an infuriating system that routinely lights money on fire. So many medical procedures are a waste of time and money. Chief among them are arthroscopic knee surgeries. I am not a surgeon…

The dosage makes the poison. — “Sugar is poison.” That is one of several absurd claims made on social media by coaches, trainers, and even some healthcare providers. It’s not. Can sugar be harmful? Absolutely. Do you know what else is potentially harmful? Water. You can die from ingesting too much water, cleverly known as water…

Does the bro science rep range check out? — If the clock is your primary guide to determining your exercise dose then you are likely over or under-training. There is nothing special about an hour. Granted, I am a huge proponent of the physical activity guidelines, and they use time thresholds for exercise: 150 minutes of moderate or 75…

How much longer are we going to ignore decades of research? — The posture nonsense is getting out of control. While preparing for a residency lecture this week, I came across an article on posture written by a physician. It was hard to contain my frustration. “Sitting badly or standing in a slouched position stresses your lower back, weakening and damaging an…

Counting your steps is just a piece of the puzzle — Are you healthy? How do you know? Common measures of physical health include some combination of fitness tests, blood panels, and medical screening, such as vitals. Many of the assessments are very valuable. On the physical fitness side, two of the best assessments we have at our disposal are strength…

There are benefits to each — If you aren’t panting or dripping sweat, was the workout even worth completing? I know many people who would argue it’s not, falling in line with the “no pain no gain” mindset. This is a potentially dangerous mindset, particularly in a rehabilitation setting. When I’m working with patients or conditioned…

Exploring protein research and practical takeaways — If you aim to live a long and healthy life, you need to prioritize muscle development. You don’t need to look like Arnold Schwarzenegger, but you need to be strong. Protein intake is not complicated. The recommendations for protein intake are not static either. When I first started studying physical…

Strategies for improving leg strength, regardless of your age or fitness level — Don’t skip the leg day. This phrase is often relayed to budding gym bros whose sole goals are to develop a large chest and bulging biceps. Building a big upper body may look great, but neglecting the lower body has consequences. Aesthetically, you aren’t winning any bodybuilding competitions if you…

A new study compares moderate and light weight training — Can anyone build muscle and get stronger? Strength training is commonly recommended to improve strength, muscle mass, and power in individuals of different age groups. We have research showing older adults (over 75 years old) can build muscle and strength through exercise. How long does it take? The studies show…