KRU PT + Performance Lab

02/20/2026

Position before power.
The LightBack reinforces spinal alignment and posterior chain control — because performance built on compensation doesn’t last.

02/17/2026

Research shows athletes who return to cutting and pivoting sports before 9 months after ACL reconstruction have up to a 7× higher risk of a new ACL injury.

Even more important — many athletes who re-injure actually passed symmetry and hop testing.

Why? Because strength symmetry ≠ sport readiness.
A safe return to sport depends on:

• biological graft healing
• adequate quadriceps strength
• force production & deceleration control
• progressive exposure to sport demands

Clearance is a moment.

Readiness is a process.

At KRU, return-to-sport is criteria-based — not timeline-based.

If you’re coming back from an ACL injury, the goal isn’t just to play again.

It’s to stay playing.

kneerehab

02/16/2026

02/13/2026

For sprinters, “strong hamstrings” is about matching eccentric (lengthening) capacity to the force demands at each sprint phase:
🔺 Proximal eccentrics to support hip acceleration mechanics
🔺 Distal eccentrics to tolerate high-speed knee recovery
🔺 Long-length strength to bridge both

Injury prevention for sprinting starts once you align isolated hamstring capacity to actual sprint-phase mechanics. Most hamstring strains occur during high-speed running, preparation must reflect those mechanical demands .

The hamstrings are biarticular — meaning they cross the hip and the knee — and their mechanical demands shift across phases of the sprint cycle (Acceleration to Max Speed).

▶️Acceleration - early phase
🔺Backside hip extension demands are high through the glutes and hamstring for propulsion
🔺Eccentric strength at the proximal end (closer to the glute) helps the athlete tolerate large hip flexion moments while transitioning from swing back into stance.

▶️Max velocity - top speed phase
🔺This is the phase most commonly associated with hamstring strain occurrence.
🔺The distal hamstring (closer to the knee) experiences high eccentric load in late swing as it decelerates knee extension just before foot strike.
🔺Distal-focused eccentric capacity helps the athlete manage the rapid lengthening that occurs at high limb speeds during knee recovery

▶️Why eccentric specifically?
🔺Most sprint-related hamstring strains occur during terminal swing, when the muscle is lengthening under high load (Alonso et al., World Athletics injury surveillance data).
🔺Eccentric training increases fascicle length, improves force production at extended muscle lengths, and enhances the muscle-tendon unit’s ability to absorb energy — all critical for sprinting.

01/28/2026

Recovery that is engineered — not random. These techniques address the entire performance system in sequence: soft tissue, joints, nervous system, anatomical alignment, and capacity to repeat effort…

Here’s how we do it:
• Voodoo floss banding → restores joint motion, improves blood flow, and helps athletes feel springy again
• Joint manipulations → immediate mobility gains and better movement efficiency
• NeuFit pulsed DC current → resets the nervous system so muscles fire faster and more coordinated
• Corrective exercise → fixes the root problem, not just the symptom
• WAVE5 tissue pliability → increases local circulation and fluid exchange, helping tissues become more elastic and better prepared to accept force
• Dry needling → downregulates overactive muscles and reduces protective tension
• Pneumatic compression therapy → sequential compression increases venous and lymphatic return, clears metabolic waste, reduces soreness

01/19/2026

2026 NFL Combine Prep underway

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.

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.

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