“No pain, no gain” might be the worst phrase ever uttered in the gym. Asking the question, “Is it soreness or pain?” is a close second. At the end of the day, both pain and soreness are unpleasant. Attempting to delineate between the two is meaningless for most of us. For trained people who are highly attuned to each response their body has after exercise, sure, they can tell the difference. For everyone else, any kind of discomfort is typically a deterrent to continue making treks to the gym or lacing up running shoes.

Pain is not necessary to obtain benefits from exercise. Though exercise does need to be challenging, as our bodies adapt when they are pushed, pain doesn’t have to be part of the equation. …

As an introvert who stretches himself to be more extroverted when teaching, presenting, and building a social following, Quiet: The Power of Introverts in a World That Can’t Stop Talking provided answers, validation, and more questions to explore. Susan Cain, a self-described introvert, explores the history of introversion/extroversion and the cultural expectations of temperament. She uses research and cases to describe the effect introversion/extroversion has on our careers, relationships, and upbringing. Introversion is not something to be stamped out. Introversion yields many beneficial quality extroverts struggle to replicate. Successful businesses require both introverts and extroverts. …

High-intensity exercise is safe and effective for older men with obesity and osteosarcopena. A recent study in Germany assessed the effects of an 18 month periodized, high-intensity, effort progressive resistance training (HIT-RT) program on body composition and strength in older men with osteosarcopenia (low bone and muscle mass).

The participants completed all of the exercises on machines. They consistently exercised two times per week in a well-equipped gym. In cases of temporary inability to exercise — such as holidays and illness — they were allowed to exercise three times in the weeks before and after. All exercises were single-set training with high intensity and effort (work to momentary failure). …

The Five Dysfunctions of a Team was the first leadership book I read after Physical Therapy School. I read it as a staff therapist and a second time as a manager. You glean different insights into the team dynamic as a member and as the leader of a team. While the dysfunctions build off one another, you will find some more prevalent and challenging than others. I have found dysfunction #4 to be the most common and costly among leadership teams.

Dysfunction #1: Absence of Trust

Dysfunction #2: Fear of Conflict

Dysfunction #3: Lack of Commitment

Dysfunction #4: Avoidance of…

Stretching is a natural part of all exercise. We stretch during gym class, before starting a group run, information during football practice. If kids don’t stretch they will never get the fancy Presidential Fitness bumper stickers for their parents.

Should you stretch before athletic events? Is flexibility important? Should physical therapists, coaches, and trainers prescribe stretching?

Stretching Does Not Prevent Injuries

Despite the current evidence, the idea stretching prevents injury — even enhances performance — is taught as a common fact; suggesting otherwise is met with incredulity. …

Can we gauge how efficient a runner is simply by observing their mechanics? What about running coaches? This recent study sought to answer the question.

As most couches and clinicians do not possess specialized equipment to assess a person’s running economy, visual assessment is often relied upon. Endurance coaches from high school to the international level (N = 121) viewed running videos and ranked runners on a scale from 1 (most economical) to 5 (least economical). Coaches also completed a demographic questionnaire and listed running style biomechanical observations they used in determining each ranking.

On average, the coaches had 8 years of coaching (range 1–41) and 12 years of running (range 1–50) experience. The study evaluated the ability of these distance-running coaches to correctly rank distance runners on running economy through video observation during treadmill running. …

Another study demonstrating the limitations of MRIs in the treatment of pain. This study evaluated 113 amateur marathon runners with at least one year of running experience (at least three runs totaling 10 km per week), have completed at least one formal half-marathon in the past year, have no ankle pain, and no present or previous ankle injuries. Each participant received an MRI of their ankles after three days of rest from any form of exercise.

183 ankles were assessed. Bone marrow edema-like signal intensity was found in the calcaneus and talus in 19% and 16% of ankles, respectively. Peritendinous effusion was found in 79% of the posterior tibialis tendons and 72% of flexor hallicus longus tendons. The damage was noted in the ATFL and CFL in 48% and 39% respectively. Achilles tendinopathy was present in 27% of the ankles. …