Welcome! “The PT Handbook” is a physical therapy newsletter discussing all things physical therapy/sports medicine. This newsletter is an extension of our philosophy at “Art of PT Sports & Performance Physical Therapy” where our patient population includes athletes and active individuals.
This handbook will provide practical PT tips and dive into hot topics surrounding the sports rehab world. If you have questions about the field of physical therapy or need to schedule an appointment (virtual/in person), tell us your story with the link below!
Dr. Gerry Robles PT, DPT
Founder, Art of PT Sports & Performance Physical Therapy LLC- Athlete-level care for every active body
PT Handbook Conversation: The 5 BIGGEST Gym Myths That Are Keeping You Injured
I did have the idea to talk about sleep and recovery for this newsletter, butttt I changed my mind after going the the gym this week and thinking about all the myths exercise enthusiasts still believe. So lets get right into it…
Myth #1- “No Pain, No Gain.”
Pain isn’t a badge of honor. Sharp, zinging/tingly, or joint pain = your body telling you to change something.
Most injuries happen because people push through “red flag pain” thinking it’s normal.
The truth-- discomfort is okay, “red flag” pain is not. Train smart, not reckless. Don’t know what I mean by “red flag” pain? Then email me at this email and I’ll help 😃
Myth #2- “Never Let Your Knees Go Past Your Toes.”
This one refuses to die. Your knees go past your toes every time you walk stairs….and no one explodes.
The truth— Knees-over-toes is not only safe, it’s necessary for athletic performance and knee health.
The problem isn't the position, it’s poor load tolerance and poor form. On the other hand, I’m also not saying only do knees-over-toes exercises just because some guy on the internet says so. To find what is best for you, get a proper assessment from a qualified physical therapist.
There are still so many myths surrounding exercise….
Myth #3- “Stretch If You Feel Tight.”——- one of my favs 😂
Everyone’s solution to tightness? Stretch. But here’s the thing…. most “tight” muscles are actually weak or not well controlled. Your nervous system is protecting you.
The truth: Loaded mobility and end-range strength work (aka lifting weights using full range of motion) fix tightness better than static stretching.
Myth #4- “You Don’t Really Need a Warm-Up.”
Most people walk into the gym, do a couple arm circles, maybe a calf stretch, and jump straight under the bar.
And then they wonder why their body feels stiff, why they “never feel ready,” or why they tweak something on their first heavy set.
The truth: A proper warm-up primes your nervous system, increases blood flow, and prepares your joints for the positions you’re about to load.
Skipping it is one of the easiest ways to get hurt.
Let’s finally put an end to these myths…
Myth #5- “More Is Better.”
More weight. More sets. More reps. More days. Until your body says “nope.”
The truth: Injuries happen when your workload spikes faster than your tissues can adapt.
Progressive overload works only when it’s actually progressive, not reckless.
So remember, Train pain-free. Train smart. And stop letting outdated advice dictate how you move.
If you know someone who still believes these myths, forward them this newsletter. Save a friend, save a joint. And book a call with me if you have pain or injury as well. Click the link right UNDER this sentence🙂:
I am also doing free screenings every month at “Sweep the Sheds Weightlifting and Performance” in Naperville for the foreseeable future. I will be doing them next time on December 18th at 5:30 pm (Thursday). So reply to this email if you’d like one!
Lastly, check out myself and Coach Ramy (combat sports coach) on my newest podcast episode below, it’s our Halloween episode😆. We talk about how social media is ruining everything and how to build mental resilience when it comes to sport and competition. Watch below:
Need help with aches or pains? Book below:
Enjoying The PT Handbook? We’d love to hear what you think! Hit reply and let us know 😄 Did this newsletter help? I read every message and appreciate your feedback. Yes I really read everything lol.
See ya,
Dr. Gerry Robles PT, DPT
Founder, Art of PT Sports & Performance Physical Therapy LLC- Athlete-level care for every active body