Maybe I Do Hate Stretching…

Zac, why do you hate stretching?

I received this question during a physical therapy session recently, which admittedly made me chuckle. I don’t hate stretching, but we overrate its importance (physical therapists included).

Like most people, when you think of stretching, you think of static stretching. This type of stretching involves holding a stretch for an extended period.

Come to gyms like the one I train at, and you will see most people doing this form of stretching before they exercise.

Research has shown that static stretching performed before physical activity may negatively affect performance and does nothing to reduce injury risk. It temporarily decreases muscle strength and power and reduces muscle stiffness, essential for joint control and protection.

But stretching feels good. I agree, so I recommend that you perform your favorite stretches when you are done with your workout.

So, what should I do to warm up before exercise?

Dynamic stretching and drills specific to the activity you are about to perform.

This type of warmup involves moving your body through its full range of motion, mimicking the movements of the activity you are about to perform. This helps increase heart rate and body temperature and improves coordination, balance, and neuromuscular control.

Below are 2 drills I often use on my upper body days, followed by 2 more that I commonly use on lower body days with both physical therapy and personal training clients.

Upper Body

Lower Body

Interested in receiving a custom-designed warmup routine from our Doctors of Physical Therapy to help you reduce your injury risk while preparing you to perform at your best? Contact us to learn more!

Nails on a chalkboard to me

“It Will Hurt Your Knees if They Go Past Your Toes”—Debunking the Myth

Recently, while working out at the gym, I overheard two young men discussing their barbell squats. One of them mentioned that he had just finished physical therapy, and I hope the following advice didn’t come from his therapist…

After completing a set, one of the lifters (let’s call him Lifter 1) was chatting with his friend (Lifter 2). Lifter 2 advised him not to let his knees go past his toes during squats, claiming it would be bad for them.

This belief is widespread in fitness circles, the personal training industry, and was even common in physical therapy. However, it’s simply not true.

Your knees naturally go over your toes when you walk or run. In fact, proper squat technique requires your knees to move well past your toes.

Attempting to prevent this by pushing your hips back and arching your lower back only shifts more stress onto your lower back, increasing the risk of back pain.

But you might wonder: does allowing your knees to move past your toes increase stress on them?

The answer is no! In fact, research shows that training your knees to comfortably move past your toes helps build healthier knees and reduces the strain on your back.

Check out the squat tutorial below to retrain your squat technique and get your knees accustomed to moving over your toes as they naturally should!

Remember, there’s no such thing as a “bad” or “good” exercise. The suitability of an exercise depends on various factors, including your fitness goals, injury history (consult your physical therapist), unique body traits, and movement capabilities. Keep this in mind whenever you hear generalized or “one size fits all” advice about exercise.