Built from Broken Quotes

“Improving dynamic posture requires retraining the neuromuscular systems that control postural muscles.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“To improve posture—static or dynamic—you need both conscious effort and mechanical changes to the musculature that supports proper alignment. That includes targeted strength training and mobility exercise.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Static posture is how you hold yourself when unmoving, as in sitting, standing, or sleeping.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Second, any progress in your strong attributes is incremental only. On the flip side, improving your weak points raises the whole system. A chain is only as strong as its weakest link. Nowhere is this cliché more appropriate than in your kinetic chain.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“But the problem with leaning on your strengths is twofold. First, the more you develop your strengths, the bigger the gap between your strongest links and weakest links. The bigger this gap is, the greater your risk of injury.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“you can build significant muscle, strength, and joint integrity in as little as two days per week. The key is using the right exercises, repetition tempos, and recovery periods to create consistent, positive adaptations.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Most programs are designed exclusively to build muscle and strength, neglecting other important aspects of fitness and longevity. For instance, connective tissue goes through a degradation and regeneration cycle after training, just as muscles do. As cells are damaged and repaired, connective tissue strength increases. But when this process is interrupted before full regeneration is complete, a net accumulation of damage adds up, leading to collagen base degradation”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“A smarter approach involves shoring up weak points first and balancing traditional strength training with joint stabilizing work, mobility training, and corrective exercise.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The basic movement patterns that train your lower half—squatting, hinging, lunging—produce the greatest metabolic response. Most importantly, having a strong lower half is the best way to protect your body from the most common pain points: low back pain and knee pain.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Mobility work, core stabilization training, endurance exercise, and joint-building movements all get left by the wayside.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“muscle-only approach often exacerbates common muscle imbalances. For example, an exercise routine that leans on heavy pressing, rows, and lat pulldowns builds the shoulder’s internal rotation muscles while neglecting the posterior (rear) muscles. This front-biased training combined with slouching over a desk all day causes shoulder impingement and pain.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“One problem with this approach is that your muscles don’t work in isolation. Each primary muscle has an entire cast of stabilizing muscles that surround it. If these smaller stabilizing muscles are neglected, muscle imbalances occur that quickly create movement faults, mobility restrictions, and joint irritation.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The path of least resistance (and the one typically recommended by conventional medicine) is to stop doing the things that hurt—avoid uncomfortable movements and find easier forms of exercise.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“aging adults can gain nearly 2.5 pounds of lean muscle and increase their overall strength by 25% to 30% with just four to five months of consistent training.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“untrained seniors can build muscle and strength comparable to masters athletes who have been training for decades.11 Another study from the Canadian Journal of Applied Physiology found that the primary driver of age-related muscle loss (sarcopenia) was not age itself but reduced neuromuscular activity.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Researchers found that those who lifted weights had a 46% lower death rate.9 Even after adjusting for other health variables such as body mass index and chronic disease, and lifestyle habits such as smoking and drinking, the weight-lifting group still had a 19% lower mortality rate. Resistance training has even been shown to reduce age-related cognitive decline, slowing down neurodegeneration in people at risk of developing Alzheimer’s.10 Weight training effectively boosts production of brain-derived neurotrophic factor (BDNF), a naturally occurring protein responsible for nerve cell maintenance. Researchers refer to BDNF as “Miracle Grow for the brain.” Despite the dumb weight lifter stereotypes, resistance training is one of the best things you can do for your cognitive function.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Researchers found that those who lifted weights had a 46% lower death rate.9”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“low muscle strength was independently associated with elevated risk of all-cause mortality” among participants 50 years or older.7 Another”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Strength, Muscle, and Mortality Say it . . . what one man can do, another can do. —from The Edge (movie, 1997)”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“First, physical fitness (specifically, muscle mass and strength levels) is one of the strongest predictors of future health.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“weightlifting morphs from a vanity-based hobby to a learned skill of absolute human necessity.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“If it breaks your body down, it’s because either your tissues are not prepared for the load volume or specific movements are creating unnatural stress on your musculoskeletal system.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Despite popular opinion, tendon breakdown and joint dysfunction can only be fixed by increasing the load tolerance of connective tissues. And how is that accomplished? Rest? Stretching? Anti-inflammatories and injections? Nope. Only through load training. But it must be well planned and well executed.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“You don’t have to—and should NOT—accept pain and movement dysfunction as part of aging. Those things need to be addressed and eradicated. But if you can let go of your preconceived notions about what you are supposed to look like and what exercises you should be able to do, you’ll be wiser, capable of addressing the obstacles in front of you and moving past them. The real challenge is accepting your current limitations without letting that knowledge discourage you. Instead of asking yourself, “Why me?” ask, “What is the next logical step forward?”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Maybe being at rock bottom is the perfect place to start. I was free to explore life’s infinite possibilities.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Regular exercise is necessary to bring high inflammation levels down, even when you’re inflamed and don’t feel like moving. The trick is to find ways to exercise without aggravating the injury or causing an inflammatory response that sets you back. As much as you are able, move daily.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Symptoms of Systemic Inflammation Symptoms are far ranging, including everything from general fatigue to weight gain.44 Even if you are less concerned about overall health and more worried about your banged-up knees and elbows, pay close attention to this. Studies show low-grade systemic inflammation makes you more susceptible to tendinopathy and joint pain.45 While most people have one or two of these symptoms, you should seek medical guidance if several of these describe you: Weight gain (especially around the midsection) Fatigue, brain fog, general lethargy, insomnia Joint and muscle pain, spasms, muscle cramps Depressed mood and anxiety Digestive discomfort (gas, diarrhea, constipation, stomach cramps and pains) Skin disorders, including easily irritated skin, persistent redness or puffiness, eczema, and psoriasis Frequent infections, colds, and illnesses Frequent allergic reactions and allergy symptoms Symptoms of local chronic inflammation (in a specific region of the body) are more specific: Pain, swelling, irritation, or redness lasting longer than six weeks Progressive muscle weakness Progressive reductions in range of motion Causes and Risk Factors for Chronic Inflammation While some of these are out of your control—like genetics and age—you can influence most of these risk factors:”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“I am not what has happened to me. I am what I choose to become. — Carl Jung”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“When something bad happens you have three choices. You can either let it define you, let it destroy you, or you can let it strengthen you. — Dr. Seuss”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Load training is the only therapeutic intervention that addresses all five primary causes of joint pain—posture, movement quality, muscle imbalances, tendinopathy, and collagen degradation.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body