Built from Broken Quotes

“You may think you hurt your back picking up a barbell, or a couch, but the injury was actually a cumulative event that started with poor low back posture and culminated in an acute injury while picking something up off the floor.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“But it’s not just about mechanical support. The multifidus, along with the TVA, is chiefly responsible for sending messages through your spine to your brain about your core’s current stability status.227”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“As Dr. Stuart McGill points out, “[back] strength may, or may not, help a particular individual as strength without control and endurance to repeatedly execute perfect form increases risk.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“It isn’t the mountain ahead that wears you out—it’s the grain of sand in your shoe.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Focus on compound movements that engage not just the prime movers of the exercise but also all the supporting cast of stabilizers.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The ability to stabilize is at the center of functional movement. It protects you from injury, increases power capacity, and improves movement efficiency.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Advanced Dynamic Mobility Techniques”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“You cannot fire a cannon from a canoe.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“There’s a saying physiotherapists often use: “Proximal stability leads to distal mobility.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Overused agonists become hypertonic (short, tight, easily triggered), and underused antagonists become latent (inhibited, overstretched, weak).”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“This is known as latency.196”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“This imbalance also decreases neural activity to the opposing antagonist muscle groups, which subsequently becomes stretched out and weak.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“This causes the prime mover muscle group to become hypertonic—which means shortened, strengthened in a limited range of motion, and easily activated during movement.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Agonist-antagonist imbalance Alterations to agonist and antagonist muscle groups represent the most common type of muscle imbalance.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Muscle imbalances and limited ranges of motion are often compensatory effects the nervous system puts in place to protect you from injury.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Second, it shows us that loaded stretching (where a weight is added to the stretch), full range of motion resistance training, and end range isometric contractions are more effective methods of lengthening muscles than passively yanking on joints with boring, static stretching routines.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“First, it shows us that contracting a muscle during a stretch is gentler and safer because it takes the tension off your tendons and ligaments.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Muscles lengthen most effectively (with the least joint stress) when they are contracted while being lengthened.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Flexibility is the ability of a muscle to stretch passively through a range of motion. Mobility is the ability of a joint to move actively through a range of motion.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Mobility is defined as the “ability to move or be moved freely and easily.” In the world of sports and fitness, it means the ability to move your joints through full, effective ranges of motion. Mobility is closely related to flexibility, but there’s a key difference.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Mobility vs. Flexibility”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Neuromuscular coordination training, or agility training, is even more effective for preventing injuries.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“This is not to say that it’s OK to be so tight that you can’t bend over to tie your shoelaces. Limited mobility is a problem. But it’s only one piece of a larger puzzle.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“strength asymmetry was statistically significant in predicting injury.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Besides, muscle and strength imbalances are more likely than limited mobility to cause injury.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Studies show NEAT accounts for only about 15% of daily energy expenditure in sedentary individuals. But in more active people, NEAT can account for up to 50% of daily energy expenditure.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Reduces Guarding and Pain”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Increase the stress a tissue can tolerate prior to failure. This is accomplished through building overall muscle mass and strength, connective tissue resilience, sports- or lifestyle-specific corrective exercise, and fatigue management (you’re more prone to injuries when you are tired).”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Reduce the acute and chronic stress placed on at-risk tissues (common injury areas or weak points) through periodization of intensity and proper movement mechanics.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“This is the most important injury-prevention lesson in the book: being sedentary all week and then playing golf or tennis on the weekend is the easiest way to get injured and develop joint pain.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body