Kinetix Physio, 22600 Lambert Street, Suite 1202F, Lake Forest, CA (2026)

03/13/2026

Once you control your head which helps control your torso for stability, then make sure your arms and legs are synced up.

You should feel that your arms and legs are pumping with the same amount or amplitude. It shouldn’t feel like your legs are doing most of the work and your arms are pinned by your side, or vice versa.

I find it more helpful to focus on driving the arms in order to propel the legs, rather than the other way around.

Specifically, I focus on driving my elbow backwards in order to drive the knee forward on that same side. This also will automatically drive your opposite arm forward.

When I focus on driving the arms, then my knee drive happens more naturally.

And because the arms and legs are moving in unison, this creates better stability through the whole system.

And once there’s more stability through the whole system, then you can focus on being light and poppy off of the ground, which results in producing more force to increase your running economy and speed.

These cues are helpful whether you are a distance runner, sprinter, or a court or field sport athlete.

Running technique goes a long way!

03/13/2026

Here are the top three running technique cues that I find myself giving most people during rehab.

1️⃣ Keep the head still. This helps keep the rest of the torso still as well to provide. Better stability.

2️⃣ Pump the arms. Specifically focus on driving your elbow backward to help drive that same knee forward and drive the opposite arm forward.

3️⃣ Be light and poppy off the ground. We want to be strong and reactive off of the ground instead of heavy and mushy.

Getting your running technique dialed in is just as important as improving your single leg stability and strength to feel comfortable, strong, and confident with running.

03/12/2026

The single leg airplane is great for improving single leg stability and hip mobility.

It teaches you to maintain a stable foot and leg while rotating your pelvis over your femur.

Developing this control at your hip is crucial if you are dealing with repetitive/overuse injuries like runners knee, or your hips always feel tight.

Static stretches like the 90/90 and pigeon stretch feel good in the moment, but don’t result in lasting improvement in hip mobility because they don’t teach the active control needed.

Make sure you have single leg control dialed in before adding on volume with heavier weights and plyometrics 💪🏻

03/11/2026

Strength training isn’t just for gym bros, body builders, and “young people” 📣

New JAMA study: In 5,400+ women 63-99, top grip strength & timed 5x sit to stand slashed all-cause mortality risk by ~30% vs. the weakest group, even after accounting for cardio, sitting time & activity level 😱

Pair it with dynamic balance drills and it’s even more effective—studies show the combo cuts falls 20-40% in older adults by improving power & stability.

PSA: strength training means 6-8 RPE! Meaning it needs to be hard/challenging for 6-15 reps.

Start simple:

- Frequency: 2-3x/wk resistance + balance work
- Exercises: 2-3 each of Strength (step ups, longest, squats, deadlifts, leg press, etc) and Balance (lunge + diagonal reach, walking lunges, single leg RDL, quick feet/run in place, etc)
- Sets: 1-3 each
- Reps: 6-15
- RPE (effort): 6-8/10
- Rest: 60-90 sec

Your parents, grandparents and future self will thank you! 💪🏻

03/07/2026

Ever pulled your hamstring??

I have, a few times and it sucks real bad. One time I couldn’t walk without it seizing and couldn’t sit on it without severe pain. That was after stretching a double into a triple in intramural softball 😂🤦‍♂️

I’ve learned a few things after pulling both hamstrings a few times. The first lesson is early loading, NOT stretching ❌

Early isometrics after a hamstring strain are your secret weapon for pain‑free progress while protecting healing tissue. Research shows gentle, controlled loading helps reorganize collagen and restore strength—without triggering flare‑ups like aggressive stretching often does

Instead of stretching in the early stages, try short‑range isometrics in different positions:
• Short‑range seated hamstring isometric (slight knee bend, press foot into floor)
• Prism/bridge hamstring iso (bridge position, gently push hips up)
• Prone leg curl iso (lying face down, lightly “curl/lift” into the opposite leg)
• Kneeling strider isometric (shown here - one knee down, other leg forward, press heel down without pain)

Each of these hits the hamstrings in a slightly different length–tension range, helping you build strength and confidence without overloading the repair zone.

If you’ve recently pulled your hamstring, focus on pain‑free isometrics first, adding gentle mobility only when your PT says it’s safe.

Your recovery timeline shortens when you load smart, not stretch aggressively.

03/06/2026

Planting your heel when you change direction can sneakily load your Achilles too hard, too fast ⚠️

Here’s how to tweak your movement to reduce the risk of a nasty tear 👇

Adjust your angle of approach, maintain a slight bend in the knee/ankle, and lean into the move instead of “braking” with a flat, forceful heel contact. This keeps load on your Achilles controlled and smooth, not sudden and explosive.

🚨 Why it matters:
• Planted heel = sudden spike in Achilles tension
• Direction changes are high‑risk moments for tendon overload
• Small technical tweaks = big protection over time

Save this if you cut, pivot, or change direction in sports or training. Your Achilles will thank you down the road.

03/06/2026

Anterior knee pain isn’t all the same 🔍

Here’s how to quickly tell if it’s patellofemoral pain (runner’s knee) vs patellar/quad tendinitis:

1️⃣ Patellofemoral pain (runner’s knee)
• Pain is usually around or behind the kneecap
• Often feels diffuse, “achy” with stairs, squatting, or long sitting
• Can come with a grinding or clicking sensation under the patella

2️⃣ Patellar tendinitis (jumper’s knee)
• Pain is sharp and localized just below the kneecap
• Hurts most with jumping, sprinting, or heavy loaded leg extension
• Tendon often feels tender or thickened at the bottom of the patella

3️⃣ Quadriceps tendinitis
• Pain sits above the kneecap, where thigh meets knee
• Often worse with deep squatting, lunging, or eccentric loading (like landing from a jump)

📍 If your pain is pinpoint on the tendon vs vague around the kneecap, treatment strategies change. This is why assessment matters before you jump into random quad exercises.

03/06/2026

Split stance calf raises: trailing‑leg focus for hypertrophy and work capacity.

By loading most of the demand into the back leg, we increase time under tension where it matters most for growth during rehab, while the front leg provides just enough stability to keep everything controlled. Stronger calves = better stability, more power, and more resilient ankles under load, making you a stronger and more confident runner and athlete.

03/06/2026

Running can place huge forces through the Achilles tendon—often 3–5 times body weight with each step, especially when you’re pushing off or running at speed. That’s why jumping straight back into running after Achilles pain or injury can be risky if the tendon hasn’t been properly re‑loaded and tested.

Ankle isometric pushes (or “ankle iso pushes”) are a simple but powerful way to expose the Achilles to controlled, time‑specific forces in a low‑impact environment. During a strong ankle iso push against a wall, Smith machine, or immovable object, you’re generating tendon load that can be surprisingly close to a portion of the forces seen in running, but without the high‑impact deceleration and repetition that can aggravate symptoms.

This makes ankle iso pushes a helpful objective test of readiness:
- If the tendon tolerates the isometric push without pain or flare‑up, it suggests better tolerance to load and improved tendon health.
- If there’s pain during the push or sensitivity afterward, it’s a sign the tendon may not yet be ready to handle the higher, more chaotic forces of running.
- By tracking how much force you can generate and hold over time, you gain a clearer picture of progress and can guide your return‑to‑run plan more safely.

In rehab, this isn’t about pain‑free at all costs—it’s about progressive, predictable loading. Ankle iso pushes help you dial in that load, build confidence, and bridge the gap between being “cleared” in theory and truly ready to run again.

If you’re working through a foot, ankle, or Achilles injury, make sure you’re treating running as the high‑load test, not the first step. 💪🏻

02/27/2026

Got nagging Achilles pain?

Most people miss one key move for tendon health. Eccentric calf strength is the secret sauce for staying active and getting rid of pain.

Try standing on wedges for slow, controlled heel drops. This targets your Achilles and builds real resilience—especially if you’ve had tendon pain or want to prevent it.

Tendons get bigger and stronger with eccentric loading just like muscles do 💪🏻

Want a step-by-step plan built for you? DM me and I’ll help you train smarter.

08/22/2025

Surgery sucks.

I make it so your rehab doesn’t have to also suck.

Here’s what you get at Kinetix Physio:

✅ Appointments at your home/office
✅ Tailored to your surgery and goals
✅ Direct access for questions
✅ Convenient scheduling
✅ Check-ins for progress
✅ Communication with surgeons, coaches, trainers, etc
✅ Recovery rentals (compression boots, red light, BFR, NMES, etc)
✅ Custom rehab program in training app
✅ Programming for non-surgical areas
✅ Submit claims to insurance (PPOs)

I want you to have the best experience and be a badass again.

I won’t stop until those things happen.

Want more info?

DM me ‘REHAB’ and let’s chat 💪🏻

08/21/2025

Speed Day on the Bay

I’m not a distance guy. Never was, never will be.

I hate it less when I’m running with a fun group of people or when training for something 😆

But I like speed and feeling light and powerful.

That’s what gets me going and makes me feel like I accomplished something for the day 🧱

I’m not going to tell you exactly what I did because honestly, it doesn’t matter.

But here’s a tip if you’re training for maintenance a.k.a. not training for anything specific, but want to feel good physically and mentally.

Don’t get caught up in the specifics of speed, pace, distance, duration, etc.

Do what you have time for and be all in.

Focus on the quality of your form and control more than anything else 📈

When you feel like you’ve had enough or you run out of time, you’re done.

It’s supposed to be fun!

If distance and endurance is your thing, go follow my guy .monpere. He’s the best when it comes to rehab and performance for distance runners 💪🏻

Do you prefer speed or distance running? Let me know in the poll!

Have a great one!

Freedom Through Movement.

Kinetix Physio

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