Have you ever cracked your back and wonder, “did I just fix something?” 💭
The pop is most likely not putting bones into place. It’s likely gas bubbles releasing in the joint as you move. What you did do is give your nervous system a quick reset. The crack often makes muscles relax and reduces tension. That’s why it feels good, but it’s only temporary.
So does cracking your back do anything? Yes, it can give short term relief, but if you want lasting change, you need mobility, strength, and consistent movement.
#physicaltherapist #mobility #strengthandconditioning #pt #physiotherapist #physiotherapy #injuryprevention #sportsperformance #newyork #brooklyn #physicaltherapytips
#rehab #physio #physicaltherapy #physicaltherapistnyc
#newyorkcity #nyc
Is full rest the best after an injury?
Swipe to see the benefits of staying active, how to tweak your positions, and when to seek expert guidance from a medical professional.
Updated Resistance Training Guidelines from the American College of Sports Medicine!
ANY Resistance Training is BETTER than NONE but here is how to Optimize Strength, Hypertrophy and Power!
STRENGTH:
Heavier loads (80%1RM)
Full range of motion
2-3 sets/session
≥2x/wk
HYPERTROPHY:
10+ sets/wk/muscle
Eccentric Training, high reps
High effort with progressive volume
POWER:
30-70% 1RM
Explosive lifts or power exercises
Low-Moderate Volume (≤24 reps)
What doesn't matter that much?
-Training to failure
-Equipment type
-Periodization
-Time under tension
-Exercise complexity
What Matters Most?
-Consistency/Adherence
-Progression
-Enjoyment
Welcome back to Hot Reps 🔥
Where the questions get uncomfortable… and the reps get worse.
Zeena's pick got a little spicy!
Rapid fire questions.
Zero time to think.
Let’s settle a few debates while suffering!
Who’s next on the hot seat? 👀
Welcome to Hot Reps 🔥
Where the questions get uncomfortable… and the reps get worse.
Episode 1 and Dr. Otto thought he was picking “mild.”
He got Assault Bike Hell instead.
Rapid fire questions.
Zero time to think.
Lungs on fire.
Let’s settle a few debates while suffering:
– Stretch before workouts?
– Ice vs. heat?
– Is running actually bad for your knees?
Who’s next on the hot seat? 👀
We are looking for another teammate/ Staff Physical Therapist.
A little bit more about us and this position:
Our Clinical Approach
Good Reps is a one-on-one outpatient orthopedic and performance focused physical therapy clinic rooted in movement science, patient education, and community engagement. We strive to:
-Develop treatment plans that align with patient goals and lifestyles
-Identify and address underlying root causes that have led to pain and injury
-Support active recovery with a focus on long-term outcomes
-Foster a welcoming, inclusive clinical environment
We’re Looking For a Physical Therapist Who:
-Has experience working with active individuals, from high-level athletes to recreational fitness enthusiasts
-Is passionate about strength and movement-based rehab
-Practices with clinical curiosity and values evidence-based treatment
-Thrives in a collaborative, patient-first clinical setting
Enjoys teaching and empowering patients through movement
-Brings a coachable mindset and a commitment to professional growth
Preferred (but not required):
-Involvement in your local fitness or wellness community
-Background in strength and endurance sports such
A positive attitude, team spirit, and a healthy appreciation for music and gym banter
What We Offer:
-1-on-1 care model: No double-booking and real time with every patient
-Well-equipped clinic: Access to barbells, strength equipment, and recovery tools
-Support & mentorship: Ongoing professional development and peer collaboration
-Inclusive culture: A supportive team where patients and providers feel seen and heard
If you’re committed to helping people move better, recover stronger, and build confidence through physical therapy we’d love to hear from you. Send us your resume - [email protected].
Deadlifts: Do you know the difference between a Traditional Deadlift and an RDL and why to choose one over the other?
Traditional Deadlifts
-Start from the ground and weight is lifted through full hip extension
-Typically performed with heavier weight and focuses on concentric muscle contraction
-Used to build more overall muscle strength
RDL
-Starts with weight held at the top of range in full hip extension and lowered part way to the ground
-Typically performed with lighter weights and a focus on the eccentric muscle contraction of the hamstrings
-Beneficial to be programmed for individuals who are involved in sports that involve high-speed running, sudden acceleration/deceleration or quick direction changes
Warm take: We need to give the stiff legged deadlift more love when teaching or learning how to hip hinge compared to the commonly prescribed romanian deadlift.
Since you are starting from the floor (bottom up) vs. top down like in an RDL, you already build tension in your posterior chain before adding any external load. This can feel like a safer entry point for people with lower back pain as we can make sure we feel engagement in your larger hip muscles before adding external load to the system.
There are a few different variations you can try. For someone not as flexible, you can have them perform it off blocks. For someone with adequate mobility, try performing it from a deficit. For a unilateral focus, you can do a kickstand version.
Hot take: trying to optimize your running form is overrated. This is not to say that form doesn’t matter, but most running related injuries occur due to training error: a mismatch between what your training consists of and what your body can currently handle.
Reviewing your training log a few weeks to months leading up to when your pain started might give you a better idea and a more tangible approach of what needs to change moving forward.
Running has a low barrier to entry and offers countless health benefits. As you progress and start craving more variety or set specific goals you can introduce different types of workouts to elevate your training.
Each workout serves a distinct purpose, and here’s a clear breakdown of how they fit into a well‑rounded running routine.
We always have a lot of fun at Good Reps PT, but this year we had a some extra laughs as we challenged each other with some good old fashioned friendly competition, which we like to call the Good Reps Games!
Should out to Emma & Otto for taking the gold! 🏅
We want to send a heartfelt thank you for the trust you placed in the Good Reps team this year. We are so grateful to have delivered thousands of appointments in 2025, for both new and returning patients.
To those who took a leap of faith with us, and those who continue to show their support, thank you. Thank you for allowing us to be part of your journey.
We wish you and your loved ones a warm, joyful holiday season and a happy, healthy New Year.
We look forward to caring for you in 2026!
