Built from Broken Quotes

“acute:chronic workload ratio (ACWR).”
― 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).”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Injury prevention training boils down to two things: 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. 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

“The take-home message for athletes is that exposure to increased loads during a training cycle reduces injury risk during the sprints of game play (and over the next several days as the negative effects of overreaching set in).”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Also, novice athletes tend to have imbalances between the development of their muscles and tendons, with muscles being more developed and tendon health falling behind. This muscle-tendon imbalance is a major risk factor for tendinopathy.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Just as overtraining causes tendon degeneration from lack of recovery, undertraining leads to reduced connective tissue load capacity and reactive tendinopathy. Consistent, intense training is the best way to prevent injury.171, 172”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Athletes accustomed to higher training volumes have fewer injuries than athletes training at lower volumes.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“A three-year study of English Premier League football players showed that spikes in the ACWR are associated with 5–7 times greater injury rates—either during the high-intensity periods or the days afterward, as fatigue sets in.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“The ratio is determined by measuring the difference between acute workloads—how much physically demanding activity an athlete faces over a period of seven days or shorter—and chronic workloads—the amount of work an athlete completes over a period of four weeks or longer.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“According to Gabbett, the most important concept for injury prevention is the acute:chronic workload ratio (ACWR).”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

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

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

“Movement, Load Volume, and Injury Risk”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“the core of your training should involve compound movements that challenge multiple muscle groups and joint systems together.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Just as you can’t mimic the wind by pushing against a tree for a few minutes, you can’t mimic natural, varied human movement through isolation exercises for muscles or repetitive aerobic training at the gym.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“There’s an underlying principle at work here. Stress creates resilience. Lack of stress creates weakness.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“Every time you move, muscle and joint systems circulate blood and oxygen and expel waste products.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“There is no way to physically recover the specific bends and torques, no way to recreate one hundred weekly hours of cell-squashing in seven, and no technology, at this time, smart enough to override nature.167”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

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

“Ironically, the lack of varied movement and counterforce is what felled the trees.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“What We Can Learn about Movement from Trees”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“On a cellular level, varied movement is what creates, maintains, and reinforces physiological health.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

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

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

“their hunter-gatherer lifestyle gives us a glimpse into our past and a better understanding of how other prehistoric human tribes lived.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

“This is also near the location where one of the earliest hominid species, Homo habilis, lived 1.9 million years ago.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

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

“Type II collagen has anti-inflammatory and protective effects on joints. Collagen protein supplements play a role in the building and repair of connective tissue, especially injured or degenerated tissues. Both have been shown to reduce joint pain and can be utilized separately or together, depending on your goals.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

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

“Preworkout recommendation: To increase collagen synthesis, tissue regeneration, and joint recovery, supplement with 5–10 grams of collagen protein 30–60 minutes before exercise. Choose a supplement that lists “hydrolyzed collagen,” “collagen hydrolysate,” or “collagen peptides” to mirror the supplements proven effective in studies. Adding 100–200 mg of vitamin C to your preworkout routine further supports tissue repair and healing rates. Type II collagen supplements appear to be preferentially effective at reducing cartilage inflammation in dosages as low as 10 mg per day.161 For added joint inflammation support, you could also supplement with type II collagen immediately before training.”
― Scott H Hogan, Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body