Built from Broken Quotes

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

“10 pounds of weight loss equals about 40 pounds of stress relief on your knees.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“you can work through discomfort safely just by reducing the weight and slowing down the repetition speed to at least three seconds during the lifting (concentric) phase and three seconds during the lowering (eccentric) phase.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“catastrophizing—when fear of additional pain and injury becomes exaggerated. Pain scientists have found that catastrophizing leads to negative outcomes independent of the actual pain.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Adaptations in your brain, spinal cord, and peripheral nerves can outlast the original injury and lead to structure changes, which include the sprouting of new nerve endings and the formation of new synapses between neurons.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Stretching has its place. But mobility training, corrective exercise, and adding more varied movement are much more effective strategies.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“you must challenge your joints with weights around 80% of your one-repetition maximum to elicit the greatest adaptive response. This equates to a weight you can lift about eight times before reaching failure. Unsurprisingly, eight times is also in the range of recommended reps for building muscle.”
― 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. Even within daily time periods, being sedentary all day and then exercising intensely for one hour will lead to injury. It might show up as tendinopathy, or it might be an acute tear or sprain. But it will happen.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Pain has a dual role in your body: communication and protection. It is the body’s last resort mechanism to get your attention. You have ignored the subtle signals that your body has sent you: the strange feelings, muscle tightness, reduced range of motion, and so on. To make you take notice and stop your destructive behavior, your body is forced to take harsh action and makes you hurt—terribly. Your pain is trying to help you prevent further or more serious injury.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Federation of State High School Associations showed that single-sport athletes are 70% more likely to suffer an injury than are multisport athletes.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“wobble boards, BOSU balls, or the inflatable Swiss balls.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Understanding the connective tissue formation process gives us insight into how to prevent injuries and heal nagging joints marked by junky scar tissue formations. With this knowledge, you can assemble a training system that rebuilds and maintains connective tissue structures for strong, functional joints that are resistant to breakdown, irritation, and reinjury.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Load training (a.k.a. resistance training) is the most effective lever for resolving joint pain and building a resilient body. Everything else—stretching, foam rolling, manual therapy, massage, flossing, smashing, taping, cracking, and popping—is secondary. You can spend hours each week on extraneous soft tissue and recovery work, but if you don’t effectively utilize load training, you won’t get the relief you’re looking for.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Load training (a.k.a. resistance training) is the most effective lever for resolving joint pain and building a resilient body. Everything else—stretching, foam rolling, manual therapy, massage, flossing, smashing, taping, cracking, and popping—is secondary.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Here are some examples of high ROI (return on investment) stretches that lengthen muscles prone to tightness, while also adding an element of core stability training: Glutes and hip abductors ▶ Pigeon Hip flexors and hamstrings ▶ Cossack Squat Lats and thoracic spine ▶ Anchored Lat Stretch”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Resolve painful joints. Stop the bleeding before going any further. You now know that working through joint pain means that you are actively fraying connective tissue fibers and damaging nerves. It’s not OK to work through joint pain. Toughing it out is dumb. Plain and simple. So before worrying about your beach body or how you will deadlift 600 pounds, work on establishing a baseline of pain-free movement capability.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Train the new modality no more than twice per week for at least four to six weeks (ideally with two to three days of rest between). This will give your connective tissue time to heal between sessions and increase load tolerance. (Remember, collagen synthesis levels within joints stay elevated for three full days postexercise.)128 You can then bump up the training frequency to three days per week for another four to six weeks. This rule applies whether you’re a couch potato or dedicated fitness junky.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Type II collagen supplements have a novel “oral vaccine” effect that builds immune cell tolerance, reduces autoimmune reactions, and relieves inflammation-based pain.162 Think of collagen protein as a joint builder and type II collagen as an anti-inflammatory pain reliever.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Studies show you must challenge your joints with weights around 80% of your one-repetition maximum to elicit the greatest adaptive response. This equates to a weight you can lift about eight times before reaching failure.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Take having tight hamstrings as an example. If you have not trained your low back to hinge correctly, your core muscles are weak, or your hips are unstable, your nervous system will slam on the breaks when you try to touch your toes. It knows that if you extend all the way down to maximum hamstring muscle length, you’ll be open for all sorts of injuries. This is called protective tension. In this scenario, short hamstring muscles aren’t the problem. It’s lack of strength and stability through the midsection. For most people—especially nonathletes—this is often the case.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The concept of muscles lengthening most effectively when contracted has major implications for how we should think about mobility. 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. 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

“This is not to say that you shouldn’t warm up at all. One of the most studied warm-up routines in the world is FIFA’s “11+” routine—which consists of isometric holds, agility drills, balance training, and game-play simulations. Studies of female soccer players have demonstrated that this type of warm-up reduces injury rates by around 30%.193 Passive stretching is conspicuously vacant from the 11+ warm-up.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The idea of stretching to improve flexibility has fallen out of favor in much of the fitness world, and for good reason. A vast body of research on injury recovery, athletic performance, and pain management has obliterated nearly every argument for stretching in the traditional sense. But many people, even fitness professionals, are sticking to their guns—stretching daily, despite any measurable benefits, and recommending their clients do the same.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Let’s look at hamstring function to illustrate this difference. Your capacity to reach down and grab your toes with straight legs illustrates flexibility. It’s a passive movement, maintained by holding a stretch. Conversely, your ability to hinge at the hips and pick up a weight off the floor (efficiently and without injury) illustrates mobility. It requires actively moving a joint system (your hips) through a full range of motion.”
― 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. In one study, professional female soccer players who underwent structured agility training achieved a 400% reduction in injury rates.191 Practicing jumps, throws, and other total body coordinated movements is surprisingly effective for keeping athletes healthy.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“picking up a weight or stepping onto a treadmill. Why? Because experts say limited mobility reduces athletic performance, causes pain, and leads to injury. Some studies support this. Collegiate athletes with tighter ligaments and muscles are more prone to injury, leading researchers to conclude that preseason flexibility programs “may decrease injuries.”189”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“please consider visiting bfb-book.com to download the printable exercise templates for the best viewing experience.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Build some muscle. Muscle is more metabolically expensive than body fat. The more muscle you have, the more calories you’ll burn each day—even at rest. Having more muscle also improves your body’s ability to regulate blood glucose levels after meals, which has been linked to reduced body fat levels.3 Increase workout intensity. Adding more daily activity like walking is a good idea, but adding more intensity to your exercise routine will make a bigger impact on your metabolism. This is due to excess post-exercise oxygen consumption. After an intense weight training session or circuit training routine, your body burns calories at a higher rate for several hours after the exercise session has ended. Move more. Look for opportunities to increase nonexercise movement throughout the day: taking the stairs instead of the elevator, walking while talking on the phone instead of sitting down, or standing instead of sitting when possible.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Eat more protein. Protein has a higher thermic effect of feeding than any other macronutrient. Around 20%–35% of the calories you consume from protein are burned up during the digestion”
― 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. For a person who requires 2,500 calories per day to maintain their body weight, increasing NEAT from 15% to 50% creates a difference of 875 calories burned.188 That’s twice the number of calories burned from jogging at a moderate pace for one hour straight. So, if you’re looking for a way to boost weight loss efforts or to more easily maintain a healthy body weight, focus on NEAT. Here are the most impactful NEAT-related tactics you can employ right now:”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body