KRU PT + Performance Lab

KRU PT + Performance Lab Accelerated injury recovery and return-to-sport with expert healthcare, physical therapy, and performance training.

01/14/2026

ATTN Miami Marathon runners ‼️
Make sure your hips, knees, and spine are ready to handle the asphalt with this activation + movement prep sequence.

These exercises prime the key systems your body relies on every stride:

• Spanish Squat → Activates the quads and unloads the knee, improving force absorption and knee control
• Banded Side Stepping → Wakes up the glute med to improve hip stability and reduce knee collapse
• Pogos → Preps the calves and Achilles for quick, elastic ground contact
• Hopping → Builds single-leg impact tolerance and bridges strength to running speed
• Alternating Glute Bridge → Reinforces hip extension strength and pelvic control for efficient push-off
• Heel Taps → Trains single-leg control, eccentric strength, and landing mechanics

Together, these drills help improve movement quality, support durability, and prepare your body for marathon-level load—especially late in the race.

Activate first. Run better after. 💪🏻

01/09/2026

Marathon prep isn’t just about mileage
It’s about making sure your body can move well before you load it.
As training volume increases — especially in heat — tight hips and quads can change how you run. When mobility is limited, your body compensates, and that added stress often shows up later as knee, calf, or Achilles pain.
This movement prep sequence focuses on the areas runners rely on most to maintain good mechanics as fatigue sets in:

* Downward dog with walkout → open calves and hamstrings dynamically
* Couch stretch → reduce quad tension that pulls on the knee
* Hip 90/90s → improve hip rotation for smoother stride mechanics
* Scorpion & iron cross → restore controlled rotation through the hips and spine
* World’s greatest stretch → connect hips, spine, and ankles together
Move well first.
Then ask your body to handle the miles.

Winter Sweat, you did NOT disappoint! Huge thank you to everyone who stopped by the KRU tent at the StayFit305 Winter Sw...
12/09/2025

Winter Sweat, you did NOT disappoint!
Huge thank you to everyone who stopped by the KRU tent at the StayFit305 Winter Sweat event.
Loved meeting so many of you at the KRU tent today- talking goals, movement, recovery, and what’s actually going to help you feel strong every day (not just event-day)
Grateful for this community and always here to help you train smarter, recover better, and stay consistent.

When you’re deep into marathon prep, not every run should feel aggressive. Some days need to be about reducing joint str...
12/03/2025

When you’re deep into marathon prep, not every run should feel aggressive. Some days need to be about reducing joint stress while still getting in the necessary miles to build stroke volume and capillary density.

Highly cushioned running shoes like the Nike Vomero Premium, HOKA Bondi 9, and Brooks Glycerin Max make some bold claims to reduce joint stress if the goal is a recovery run. Had to put this impact theory to the test with the force plates (results are on the last slide 👀) and the data didn’t lie:

🔺lower braking force → less impact to deal with over thousands of steps
🔺lower eccentric RFD → smoother loading rate, less “punch” into the joints
🔺longer braking duration → forces spread out over time, making easy runs actually easy
🔺lower force at zero velocity → reduced stiffness demand on tendons during every landing
🔺reduced eccentric impulse → less total mechanical work per stride

Add that up across 5–10 km on a recovery day, and you’re giving your tissues a chance to catch up instead of falling behind. The evidence is clear: use a cushioned setup when the goal is lowering load so you can approach your next intense training session with fresh legs.

⚠️Pick the right tool for the right day. Highly cushioned shoes are not for every day use, keep it to recovery training days only.

09/29/2025

PSA : HAMSTRING STRAINS have a 15-30% recurrence rate within the 1st year, the majority happening in the first week of return-to-play.

The two most common mistakes:
1. Rushing back to play once the pain subsides
2. Excess scar tissue build up within the muscle

The solution starts with building tissue tolerance to lengthening + accepting high forces at varied joint angles of the knee and hip.

Check out these simple exercises to regain hamstring strength and build loading tolerance:

🔺Isometrics – Manage pain, restore activation, and reintroduce safe load.
🔺Controlled Eccentric Strength – Build lengthening capcity of the hamstrings under load - where re-injury risk is highest

⚠️Recovery isn’t about waiting until it “feels fine.” It’s about preparing the hamstring for high output demands in a lengthened position

08/04/2025

Targeted tissue regeneration protocols for ligament injuries like this Grade II LCL sprain 👀

🧬Combining dry needling with near infrared light therapy creates a powerful environment to accelerate recovery:
🔺 Dry needling promotes localized inflammation, pain modulation, and pain modulation
🔺 Near infrared therapy enhances cellular metabolism, increases circulation, and stimulates fibroblast activity—accelerating collagen production critical for ligament healing

This integrative approach doesn’t just manage symptoms—it helps restore structure, function, and performance at the cellular level

07/17/2025

Every step, jump, and landing tells a story about the athlete— force plates help reveal what the eye can’t see: compensation patterns, imbalances, and/or breakdowns in force production or landing safely

Data collection is used to:
🔺detect the body’s compensations
🔺track progress with objective data
🔺suggest areas that need special attention
🔺test athlete readiness to return to sport

Knowledge is power - gain the confidence you’re body is moving the way it was meant to. This isn’t just about numbers—it’s about knowing you’re ready to perform and compete 🦾

2nd Annual ZAY DAY — a community-centered event that brings together sport, culture, and purpose. ⁣⁣KRU Lab values exten...
07/08/2025

2nd Annual ZAY DAY — a community-centered event that brings together sport, culture, and purpose. ⁣
⁣
KRU Lab values extend beyond the clinic and the weight room. We’re committed to investing in the next generation, supporting athletes both on and off the field, and showing up for the communities that raised them. ⁣
⁣
Thank you .flowers4 for trusting us to be a part of this event ✊

#954

06/28/2025

Cervical isometric 🔥 for all you “Text-Necks” out there 👀
⠀
The trick to treating neck pain isn’t in stretching aggressively — it’s to stabilize strategically. Stretching at the neck can put excessive stress on the cervical discs and surrounding joints. Isometric training
⠀
These low-load, high-control static contractions:
🔺drive collagen synthesis in the ligaments and tendons that stabilize the spine.
🔺Limits shear forces on cervical discs
🔺Improves neuromuscular control of deep neck flexors
🔺Reinforce postural control

🔁Prescription: 5–10 sec holds, 3–5 reps each plane, 2–3x/day
⠀
*Research shows that targeted isometric training significantly improves pain and function in patients with cervical disc pathology (Jull et al., 2008, J Orthop Sports Phys Ther).
⠀
Early motor control restoration is not just rehab — it’s the foundation back to load tolerance

Address

3183 SW 38th Court
Miami, FL
33146

Opening Hours

Monday 7am - 5pm
Tuesday 7am - 7pm
Wednesday 7am - 5pm
Thursday 7am - 7pm
Friday 7am - 5pm

Telephone

(305)5010231

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