Built from Broken Quotes

“Nonexercise activity thermogenesis basically refers to all the usual activities and bodily functions that burn up calories. Chewing your food. Digesting your food. Walking. Breathing. Even thinking. All these activities require energy. More energy than you might think.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Leverage everyday activities. The most irritating kind of injury comes from doing something that shouldn’t cause injury. Mowing the lawn, a project at home, picking something off the floor. But all too often, these are the exact things that get people hurt. It’s not supposed to be this way—even with advanced age. When you train with optimal posture and alignment, learn to stabilize your core, and use correct form when performing movements like hinging at the hips, squatting, pulling and lifting—you can translate those movement patterns to real life. Now, a movement or project that would typically cause pain serves as a type of fitness supplement, reinforcing proper mechanics. Hobbies like golfing, going for a hike, or even doing chores around the house are no longer activities that ache your joints but varied movements that give your body the exact physiological nourishment it needs to stay healthy and pain-free. Getting to this level takes a three-pronged approach:
(1) mastery of the basic human movements with focused load training, (2) posture awareness, and (3) translating correct body position and movement quality (from exercise training) to everyday activities.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Plan activities, trips, and vacations around varied movement. For me, vacation isn’t sitting on a beach sipping piña coladas. That sounds like a nightmare. I would only last about 10 minutes before boredom, anxiety, and feelings of guilt for being such a bum took over. No, vacation to me is getting out of my head and into my body. That’s why I always plan one or two intensive activities when traveling.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Look for opportunities to challenge your body in novel ways.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Instead of extending the sedentary time period, break it up with some movement first thing in the morning. This isn’t a workout—it’s just going through the motions to give your body some nutritious movement. Perform a few repetitions of exercises that target the major movements: body weight squats and hip hinges and upper body pressing and pulling with light resistance bands or dumbbells. You won’t feel like doing this right when you get out of bed. Do it anyway, just for a few minutes. If you can establish this habit, you’ll wonder how you ever started your day without it. Your body and mind will feel much sharper and you’ll have fewer kinks in your muscles and joints.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Countertraining in this way isn’t just a smart strategy for preventing injuries; it improves overall fitness and physical ability. The more rounded an athlete you are, the better you will be at movements that require full body integration. Look for opportunities to add movement to your daily routine that counteract muscle imbalances created by your lifestyle.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The golfer would benefit more from doing exercises that counteract overused muscles and movement patterns: antirotation core strength exercises like planks, wrist extensions to counteract all the wrist flexion, and rotator cuff exercises to stabilize overused shoulders. Ironically, the ability to stabilize and engage core muscles will improve driving distance better than swinging a dumbbell through the air. And that can be accomplished by practicing basic movements such as the squat, hip hinge, upper body press, and upper body pull.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“I don’t use these tools to “work out” per se; I use them for movement snacks—short, unplanned movement sessions, often only lasting a minute or two. I squeeze and bend the Flexbar as I’m reading emails or thinking through a problem. I hang from the TRX strap when my shoulders feel tight. I stretch my back against the yoga wheel after sitting for long periods. And I use the exercise bands and kettlebells randomly throughout the day to get some blood flowing. It not only gives me varied movement that I know my body needs, it keeps my mind fresh and my energy levels elevated.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

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

“2. Place movement cues in your environment. If you looked around my office, you’d notice a Theraband FlexBar for wrist and elbow exercises sitting next to my keyboard.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“show the central nervous system that it’s OK to relax and to move around without tensing up.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“How Varied Movement Reduces Guarding and Pain Guarding is the tensing of muscle and shortening of posture to protect an injured, inflamed, or painful body part. It’s an overlooked pain-related behavior that plays a major contributing role in age-related mobility and activity declines. Studies show that patients who can reduce guarding behaviors experience lower levels of pain, anxiety, and distress. Because guarding has a psychological component (fear of injury and pain), exposure to novel movements helps retrain the nervous system. Varied movement is the best way to”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Retro walking is exactly what you might have guessed—walking backward. It takes more neuromuscular coordination than forward walking. It also stresses muscles differently, requiring more work from the quadriceps muscles on the front of your legs. But most of all, it’s challenging because it requires you to move your body in an unusual way.186 This is why retro walking performs so well in studies compared to forward walking. It’s divergent. It squeezes and pumps muscles that you don’t normally use, delivers oxygen to soft tissues that aren’t normally well circulated, and stimulates a physiological response through mechanotransduction that forward walking doesn’t.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Walking is the clearly the most underrated natural pain reliever. But in head-to-head studies, another natural pain management method was even more effective: retro walking.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“There is no more underrated and research-backed therapeutic tool than walking. It reduces back pain, and body pain in general, through dozens of mechanisms. Studies show that walking does the following: Increases circulation of natural opioids in the body175 Reduces pain sensitivity176 Stimulates production and circulation of synovial fluid within joints177 Improves lumbar (low back) function178 Strengthens foot muscles, creating a more stable and pliable base for the hips, back, and neck (especially in minimalist shoes)179 Reduces perceived pain levels, improves blood pressure, and strengthens feelings of personal power180 (if you walk with upright posture instead of slumped) Reduces bone density loss with age, helping to prevent osteoporosis and reduce osteoarthritis pain181 Is a surprisingly effective weight loss and weight management technique, which in turn keeps overall compression forces on joints down182 Increases blood flow to spinal muscles, improving oxygen and nutrient delivery required for cellular healing183 Speeds up elimination of cellular waste products through the repeated contractions of various muscle groups throughout the body183 Reduces the levels of the stress hormone, cortisol, which has a correlative relationship with subjective pain levels184 (Barefoot walking) Improves body awareness and wound healing, reduces inflammation, and helps prevent chronic inflammatory diseases185 Walking doesn’t just help relieve back pain—it targets the central causes of pain. And as you can see from the many studies on walking and pain relief, the benefits are not limited to the locomotion of walking. It’s movement in general that increases circulation of natural opioids, reduces pain sensitivity, stimulates synovial fluid production, and supports cellular health.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“physical therapist, or other certified corrective exercise specialist. Tell them you would like a functional movement screening, postural assessment, and written plan for optimizing your posture.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“One of the most fascinating and unexpected findings was the role of wind in a tree’s life. Before reaching maturity, many trees in the biosphere snapped under their own weight. Researchers learned later this was caused by lack of stress wood—a wood that forms in place of normal wood as a response to external forces. This necessary mechanical acclimation was lacking in the biosphere trees, preventing them from surviving. There’s an underlying principle at work here. Stress creates resilience. Lack of stress creates weakness. In the case of the biosphere trees, the stress they were missing was wind. Wind doesn’t just blow in one direction, or at one speed. It’s constantly changing directions, slowing down, speeding up—creating an infinite array of forces for the trees to counterbalance against. Ironically, the lack of varied movement and counterforce is what felled the trees.

p.151”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“While the right kind of exercise helps build and maintain muscle, keep body fat low, and improve joint health, exercise only goes so far. Nonexercise movement—what you do most of the day when you’re not at the gym—is much more powerful. That’s because your body adapts to what you do most of the time.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“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

“eight times is also in the range of recommended reps for building muscle.4 Not only does load training build strength and muscle, it also thickens and strengthens connective tissue.5”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Many people believe that weight training inevitably leads to joint breakdown and that pain and injuries are simply the cost of developing a fit body. But this is backward. 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. Your ability to choose the correct exercises, stabilize your joints, and perform movements effectively determines how your body responds to load-bearing training.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“mechanotransduction—the process by which your cells sense and respond to mechanical stimuli, changing them into biochemical signals that prompt certain cellular responses.2 Essentially, it describes how your body turns load-bearing activity into structural changes and healing mechanisms. And its impact is proportional to the load used. The more load, the greater the response.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The number of American adults affected by joint pain and arthritis is expected to jump from an estimated 52.5 million in 2012 to 78.4 million by 2040.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Traditional computer mouses force your arm into a pronated position, causing strain to the inner elbow and wrist tendons. Repetitive motions with your mouse can quickly cause repetitive use strains that lead to medial epicondylitis (tendinopathy of the inner elbow, a.k.a. golfer’s elbow). If”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“But the science behind stretching doesn’t hold up. A 2011 metastudy revealed that stretching has “no significant effect.”25”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The more you use a particular joint, the more important it is that you expose it to a variety of stressors”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Collagen is the second most abundant substance in the human body (behind water), accounting for about 30% of the total protein.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Tell them you would like a functional movement screening, postural assessment, and written plan for optimizing your posture.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“modulate inflammation, resolve and prevent tendinopathy, improve synovial fluid health, and protect collagen health.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

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