Head to Toh Physical Therapy

03/31/2026

03/23/2026

Love and hate Monday lifting.

We start the week building the foundation on juicy legs.

What are you training today?

03/19/2026

My favorite hobby is supersetting chores with lifting.



😂Anyone else?

03/18/2026

Check out my new blog post on running and joint health!

Honestly It baffles me that doctors are out here to this day still telling people that running is bad for your knees.

Anything is bad for your knees if you do way too much of it and ignore all warning signs from your body.

But running is actually great for joint health, not to mention cardiovascular, metabolic, and mental health.

In the article I link a long list of articles showing evidence for this.

Check out the article here.

https://headtotoh.com/is-running-bad-for-your-knees/

03/17/2026

Im not going to lie I cringe inside every time a patient tells me how a doctor told them to never run again, never squat again, never deadlift, never play their sport again and etc.

It bothers me so much because most of the time it’s really bad advice that causes long term harm to that person’s health. And in addition once they hear and believe that, it is REALLY hard to change their mind on it.

Because for many people what happens when they hear this advice is they give up. Maybe not all at once. But a little at a time they settle for less activity. They no longer feel like they can push themselves.

And slowly overtime they become less active, less fit, less mobile, and lose muscle.

And all of those things combined eventually lead to a decline in health.

I’m definitely not saying to push through pain or to ignore the signs your body gives you.

And I’m not saying to be reckless in your approach.

But usually there’s another way.

How about instead of:

“you should never do x activity again”,

we say:

“let’s try doing that activity differently”.

And by differently I mean listening to your body, taking a personalized approach, and gradually progressing.

That can look like spacing runs out more, spacing out lifting days more, not building running speed or mileage as aggressively, shortening your lifting days from 90 minutes to 60, building in active recovery or mobility days, modifying range of motion on certain lifts, and the list goes on.

The reality is, there are SO MANY options when it comes to movement.

Your body is resilient. It can adapt.

You just need to listen to it, have a smart plan to challenge it appropriately, and take care of yourself.

If you are looking for a better way to continue doing the things you love in a way that is sustainable and GOOD for your body, we need to chat.

03/16/2026

Who can relate? 😂

Happy Monday.

03/12/2026

Train both sides when you can for sure. But if there is significant weakness on 1 side, I will typically focus on just that side for at least a period time until it starts to “catch up”, or I will have the person train both, but do an extra set or 2 on the affected side.

03/11/2026

100% pain free training is a myth.

If you are human and you train hard or you play sports, you will much more likely than not encounter some aches and pains and injuries along the way.

Take this from someone who makes a living off helping people recover from and prevent injuries.

Yes of course you can reduce your risk of pain and injury by training smart, using gradual progression, having good technique, listening to your body, taking a personalized approach, and taking care of recovery essentials of nutrition, sleep and stress management. Those are all super important to staying as healthy as possible.

But even with doing all those things perfectly, stuff happens. That’s just reality.

But my hope is that this doesn’t discourage you, but that you accept it as par for the course, and take every pain and injury as a learning opportunity.

It sucks to be injured and to modify your training or sport. I’ve been there MANY times. But I hope maybe it gives you some comfort to know that is completely normal and even if you do everything perfect, stuff can still go wrong. But it’s okay because it’s all worth it in the end.

03/04/2026

The answer might surprise you.

Learned this move from and love it for [secret answer] rehab.

Share your answer in the comments!

03/03/2026

Friends and foods in LA ☀️

02/23/2026

My personal lesson lately, I need to chill on basketball a little 😂

I like to train my legs hard in the gym and play basketball with a high degree of effort in a way that pushes and improves my performance.

Doing both of those things well simultaneously is tough!

I of course have the option of backing off leg day which would help, but I don’t want to do that because I know how important it is for keeping me healthy and strong for sport, and I do have goals to increase my strength long term.

But I also find it hard to take it easy on basketball, because it is so fun and my main outlet for stress relief. So it’s tricky.

I almost always advise my clients playing sports that clearly aggravates symptoms to dial back play temporarily while we build resilience in the gym.

Just not doing so great at taking my own advice lately! Because ya know, ball is life.

But my body sure has been letting me know. No real injuries or crazy pain, just what I’d call warning lights 😬

Everyone’s tolerance and recovery is different, but these are important things to think about.

Programming both strength and sport need to work hand in hand. If not kept in check it can quickly get you in hot water.

Anybody else relate??

02/17/2026

Age is a thing. Just don’t let it be everything.

With age comes slower recovery times and less room for training errors, poor nutrition, and poor sleep.

But it doesn’t mean you can’t do it. It just means you have to do it different.

You have to do it smarter.

I find that people fall in one of two camps.

The “I’m too old I can’t do that anymore camp” or the “I’m still 20 in my mind when I’m 60 in real life camp”.

Maybe we could all benefit from swinging somewhere in between those two?

Age is a thing. Everybody knows you don’t perform and recover the same you did when you were 19. So take care of your body and train, but be smart with your training. And don’t be surprised when it doesn’t bounce back and forgive you as easily as it did back in your prime.

But also don’t let it be an excuse. You can still push yourself. You can still build muscle. You can still do athletic things. You just need to be a bit more mindful.

As .dave.strengthandkindness would say, strength and kindness. (Is it ok if I steal your mantra???)