Good Reps Physical Therapy

Witness the ultimate showdown as Oscar, Otto, and Alan go head-to-head — each representing a different borough! 🗽💪

Oscar, born and raised in Brooklyn. Otto, born in Brooklyn but raised in Queens. And Alan, a true Manhattan native through and through. Three New Yorkers, three boroughs, one battle.

Who's the strongest? Who's the most conditioned? The Battle of the Boroughs begins now!

Stay tuned for the first challenge next week!

Four runners. Four completely different takeaways.

🏃 Fueling matters more than you think.
💧 Hydration can make or break your race.
📅 The last few weeks of training still count.
🤝 Having the right people around you changes everything.
🔄 And sometimes the best training plan is the one you're willing to adapt.

Whether you're training for your first 5K, a half marathon, or just trying to stay consistent with your fitness goals, progress isn't about perfection. It's about learning, adjusting, and showing up on race day ready to give your best.

What was your biggest lesson from a race or fitness challenge?

We may have been off by one game, but we think tonight’s the night! 😉 Good Reps is proud to be based in NYC and couldn’t be more excited for game 5!

Let’s go New York Knicks 🏀 🏀

When you understand the sport, you become a better partner in the athlete's care.

Our own Dr. Katy recently shared her experience with the USAW Coaching Level 1 course. Taking the L1 gave her a deeper understanding of the technical demands of weightlifting, the language coaches use on the platform, and the environment our athletes train in every day.

That knowledge doesn't just live in the clinic. It shows up in every conversation with a coach, every modification to a training plan, and every decision made together to keep an athlete lifting.

Collaboration is at the heart of what we do at Good Reps. The more providers understand the sport, the better we can work alongside coaches and athletes to build a plan that actually fits their sport.

Are you diversifying your movement portfolio? 📉🏦

Everybody knows what a 401k and a Roth IRA is, but have you ever heard of a Movement IRA?

In this day and age, investing financial capital for retirement is a no-brainer. We need to start looking at our health and wellness through the exact same lens.\

Every single rep, run, and stretch you do is a dollar invested into your physical future. And just like any good portfolio, you can’t put all your eggs in one basket. You need to diversify your movement assets:

💪 Strength: Building bone density and muscle mass.
🫁 Cardio: Protecting your vascular and metabolic health.
🧘 Flexibility/Mobility: Maintaining your joints' range of motion.

The math is simple: The more you save and compound in your 30s, 40s, and 50s, the more physical capital you have to withdraw when you retire.

So ask yourself: Would you rather have $500k of physical capability or $2 Million by the time you hit 70?

Jumping before lifting "wakes up" the nervous system and can be a fast way to increase your body temperature which makes it a great warm up. Here are two jumps you can easily plug as warm up before your lifts.

The first type of jump is a depth jump - It preps your body and nervous system to absorb and redirect force which is needed for your lifts. Its best to use on days where you feel slow.

The second type of jump is a yielding jump where the goal is to decrease inhibition so we can get into deeper ranges of motion. Its best used when you have trouble going into a full squat position for your cleans or snatches.

Do you need to change your foot strike pattern when running to optimize performance or reduce risk of injury?

Short answer: No! 🚫

There is not a superior foot strike pattern and changing patterns increases load to areas that are not accustomed to it. This can lead to increased risk of new injury more than the specific pattern itself.

Heel Strike 🦶🏽
-Heel hits first >>foot rolls forward
-Most common foot strike in distance runners (~75-90%)
-Common associated injuries (most often caused by over-striding and NOT foot strike itself)
*Hip or low back pain
*Knee pain
*Shin Splints

Midfoot Strike 🦶🏽
-Heel and forefoot hit ground nearly together
-Less common pattern (~20-25%)
-Begins to shift load to calf, achilles and ankle

Forefoot Strike 🦶🏽
-Landing on the ball of the foot
-Runners are often told this is optimal but this is not evidence based and it does not guarantee reduced injury risk or improved performance
-15% increased load to Achilles
-Common injuries
*Achilles Tendinopathy
*Calf Strains
*Metatarsal stress injuries/fractures

‼️If dealing with an injury or looking to improve performance look to make changes in training load, strengthening, nutrition, hydration and sleep before changing foot strike‼️

Our roots run deep in the weightlifting community and we’re always looking for ways to go deeper.
Recently, .m.chen had the opportunity to share a testimonial for USA Weightlifting about the value of the USAW Coaching Level 1 course he just took.

Our team don’t just treat weightlifters, they‘re involved in the sport themselves. Taking courses like the USAW Coaching Level 1 is exactly the kind of extra step we take to better understand the demands of the platform, the language of the sport, and the environment our athletes train in every day. Because the better we understand the sport, the better we can serve the community we’re a part of.

Our practice was built inside a CrossFit and weightlifting gym, and that foundation has shaped everything about how we work. From helping athletes prepare for the Olympics to guiding novice lifters into their first positions, we‘ve had the privilege of supporting weightlifters at every level of the sport.

Our approach is collaborative by design as we understand how it can take a village to get people towards their goals. We work closely with coaches and athletes to build a plan of care that keeps people lifting, competing, and performing at their best.

Jumping can be scary if you haven't done it in a long time or if you are coming back from an injury. I like to use peusdo jumps and peusdo landings to get someone familiar with the forces needed to jump and the joint angles needed to land.

With peusdo jumps, think about putting more force into the ground to get yourself higher.

With peudo landings, think about dropping low to absorb the landing force. Once you know how to start and how to end, take that leap of faith!