Ballistic stretching uses rapid movements and momentum to stretch a muscle beyond its normal range of motion. This type of stretching uses stretched muscles in a spring-like manner at a high velocity. Although I’ve played sports since age 5, I’ve never come across a coach, trainer, or physical therapist who
While stretching is often recommended by many fitness, sports, and rehab professionals, few could explain how it works and why. Traditional explanations often include “it lengthens your muscles” or “releases fascia.” However, research in the last 30-plus years has shown that stretching is less about mechanical properties and more about
For decades, stretching has been treated as a general prescription for something you’re supposed to do before and after exercise or whenever your body feels stiff or sore. Many fitness experts and manual therapists have recommended stretching as a way to prevent injury and improve flexibility. But how much of
Pain is an unpleasant sensation, but it isn’t always an indication that there’s tissue damage, disease, or abnormalities in your body. After all, there are many people who have shoulder “abnormalities” or leg length discrepancies with no pain and can function well. Some amputees have pain in their leg or
Part one of exercise and cancer highlights the evidence of what and how exercise can reduce the risk of cancer and the biological mechanisms behind exercise on cancer. Part two focuses on the psychological, social, and environmental factors that reduce the risk of some cancer and improve cancer survivors’ quality
A 15-year Canadian study of 889 patients with colon cancer found that those who exercised regularly had about a 25% lower risk of cancer recurrence and death over a five-year period than the control group who received health education. Published in the New England Journal of Medicine in 2025, the
A 2021 systematic review of 14 trials (27,846 participants total) found a strong link between heavy backpack use and pain or musculoskeletal issues in teenagers, especially girls. Led by Dr. Nazila NeJhaddadgar from the Department of Health Promotion and Education at Ardabil University in Iran, the researchers wrote that some
A 2018 systematic review on children and teens with back pain found “no convincing evidence that aspects of schoolbag use increase the risk of back pain in children and adolescents.” Published in the British Journal of Sports Medicine, the study pooled 69 trials with a total of more than 72,600
DonJoy knee braces provide direct to consumer options beyond your standard knee sleeve. Once mostly available via prescription only, these braces are now easily obtainable in stores and online for anyone who needs a little extra support for their knees. DonJoy’s line of braces includes products that target users who
Text neck is a repetitive stress injury to your neck where your hang or flex your neck in a forward position while looking at your phone or similar devices for a long time. Symptoms include having a forward head, hunched shoulders, and a rounded upper back, which makes many clinicians believe
The SAID principle (acronym for “specific adaptation to imposed demands”) basically means that when your body undergoes some form of stress, like exercise, it will adapt to that stress so that you perform better in the future. Your body will also require less effort and energy to do the work.
The FITT principle is a framework used to design exercise programs, which was developed by the American College of Sports Medicine (ACSM) in 1975. The acronym stands for Frequency, Intensity, Time, and Type and is used to prescribe and adjust exercise variables. Since then, the guideline is updated every four