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 - Athlete-level care for every active body
PT Handbook Conversation: These 7 Gym Habits Are Slowly Injuring You
You don’t need a freak accident to get injured. Most gym injuries build quietly….one bad habit at a time. If you train regularly, at least one of these applies to you, let’s get into it….
Skipping a Real Warm-Up- Cold tissues don’t absorb force well. Fix: 5-10 minutes of movement + ramp-up sets and some soft tissue work with a foam roller. One thing that helps tissues tolerate load is creatine. One of the most researched supplements on the planet. I personally use “Thorne” supplements creatine. It helps support strength and repeated high-quality reps. Use my link and try out the creatine monohydrate! It’s easy to use and again it’s trusted by all athletes. Click here!
Training Through Sharp or Joint Pain- Pain is feedback…not weakness. Fix: Modify load, range, or exercise as needed.
Doing the Same Program Year-Round- Repetitive loading leads to overuse injuries. Fix: Rotate volume or intensity every 3-4 weeks.
Letting Fatigue Ruin Your Form- Most injuries happen on sloppy last reps. Fix: End sets when form breaks, don’t push it. Live to fight another day.
Managing fatigue matters. I personally use “Legion Pre-Workout” as it provides clean energy for me. Caffeine products have been shown to improve performance during training. Just don’t overdo it. I use half a scoop of pink lemonade and I’m good! Use the link here and use code “DrGerry” at checkout for BOGO 50% off for new customers or 10% cash back for return customers. Check out this link and get the pre-workout! I also recommend the whey protein with #7 below 🙂 https://legionathletics.rfrl.co/v7gj1
Avoid these 7 deadly sins….well ok its not that serious… but also it kinda is 😆
Ignoring Weak Links- Strong movers + weak stabilizers = injury risk. Fix: Train hips, core, upper back, rotator cuff… essentially all the little stuff you ignore lol.
Chasing Soreness Instead of Progress- Soreness does not always equal results. you don’t have to be sore to have progress. Fix: Track strength (is the weight going up?) and control of your weights instead.
Treating Recovery Like an Afterthought- You can’t out-train poor recovery. You just can’t. Fix: Sleep, nutrition, load management (don’t go as heavy as you can with weights all the time, have smart progressions)
Recovery requires adequate protein intake. I use “Legion Whey Protein” and recommend it to clients as well, whey protein makes it easy to hit daily protein needs without gut issues. Use my code “DrGerry” at checkout for BOGO 50% off for new customers or 10% cash back for return customers. The link is right here! https://legionathletics.rfrl.co/v7gj1
Be smart with your training!
PT Takeaway- Most gym injuries aren’t bad luck. They’re small mistakes repeated consistently. Train smart now…so you don’t have to rehab later….
Know someone who has bad exercise or gym habits? Forward this newsletter to them🙂
Or Just book with me using the link below and I can help!
Lastly, check out myself and Coach Ramy (combat sports coach) on my latest podcast, we talk a lot about how your phone is no bueno. Also, we should have a new podcast about new years resolutions soon! But for now, watch below:
Some links in this newsletter are affiliate links. I only recommend products I personally use or trust as a PT. If you purchase through these links, I may earn a small commission at no extra cost to you. I am a Thorne Ambassador and trust their products as well as Legion.
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.
Peace,
Dr. Gerry Robles PT, DPT
Founder, Art of PT Sports & Performance Physical Therapy - Athlete-level care for every active body