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  • The Anterior Horn Meniscus – Diagnosis & Key Considerations (Part 1)

    The Anterior Horn Meniscus – Diagnosis & Key Considerations (Part 1)
    2025/02/27

    📅 Part 1 of 2

    Episode Summary

    In this episode, Craig and Alex dive into anterior horn meniscus injuries, a commonly overlooked source of anterior knee pain that often fails conservative therapy if not diagnosed correctly.


    Craig breaks down:
    ✅ What is the anterior horn meniscus?
    ✅ How does it get injured? (Hint: It’s not always from sports or pivoting!)
    ✅ Why this injury is often misdiagnosed and mistreated
    ✅ The biomechanics of walking and how knee extension plays a role
    ✅ Key signs and symptoms – Could your knee pain be from an anterior horn lesion?
    ✅ Common gait and movement patterns that may predispose you to injury


    Injury Updates 🏥

    • Craig’s neck pain: Flares up with heavy lifting, but traction helps.
    • Alex’s wrist: Gradually improving but still testing its limits.
    • Random triceps pain? Alex self-diagnoses (incorrectly) via Google.

    Key Takeaways

    🔹 This is not a glute weakness issue.
    🔹 Precision in diagnosis matters – You can’t fix what you don’t accurately identify.
    🔹 Pain with knee extension? It could be your anterior horn meniscus.
    🔹 Many meniscus injuries show up on MRIs without causing pain—imaging alone isn’t enough.
    🔹 Gait matters! Walking mechanics can contribute to or protect against this injury.


    What’s Next?

    📢 Part 2 drops next week, where Craig and Alex will walk through treatment strategies and a rehab plan for an anterior horn meniscus lesion.


    💬 Join the conversation:
    👉 Leave a comment if you’ve had knee pain and aren’t sure what’s causing it!
    👉 Subscribe to Past Your Prime Podcast for more insights on injury rehab, training, and performance.

    🎥 Watch the video version on YouTube!

    🔗 More Resources & Extra Clips: pastyourprime.com


    #PastYourPrime #MeniscusTear #KneePain #InjuryRehab #PhysicalTherapy #AthleteRecovery #StrengthTraining #Biomechanics #SportsMedicine #MoveBetter #StayActive #ExerciseScience #RehabStandard
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    20 分
  • The Truth About Knee Pain: Myths, Tests & Real Fixes

    The Truth About Knee Pain: Myths, Tests & Real Fixes
    2025/02/21

    Welcome to Episode 10 of Past Your Prime!


    In this episode, Craig and Alex dive deep into knee pain, busting common myths, discussing why it’s not as simple as "just stretch" or "strengthen your hips," and breaking down what actually works. Plus, we take you behind the scenes for a live knee assessment and explore real strategies for managing knee pain long-term.


    🔹 Injury Updates:

    • Craig’s neck is dramatically better (this time, he’s actually sticking to his home plan).
    • Alex’s wrist is improving, but his TFL is flaring up after extra plyos and an extra gym day.
    • Alex officially ran for 10 minutes straight—cue the apocalypse survival plan.


    🔹 Key Topics in This Episode:
    1️⃣ Why Knee Pain is More Complex Than You Think – It’s not just about hip strength or valgus control.
    2️⃣ Myths About Knee Pain – Stretching, YouTube "quick fixes," and the hip obsession.
    3️⃣ Live Knee Exam Breakdown – Craig walks through ligament tests, meniscus checks, and how to actually diagnose knee issues.
    4️⃣ What Really Works for Knee Pain – Tissue capacity, movement analysis, and strategic rehab.
    5️⃣ Why Ice & Kinesio Tape Are Overrated (Hot Take Alert!)
    6️⃣ The Importance of Artificial Stabilization – When braces, straps, and taping actually help.
    7️⃣ Best Exercises for Knee Pain – Quad activation, meniscus mobilization, and isometrics for athletes.
    8️⃣ Why Knee Pain Keeps Coming Back – And how to actually stop the cycle.


    🎥 Want Us to Break Down Your Knee Pain? Drop a comment and let us know! Craig is ready to deep dive into a case study.


    🔥 Like, Comment, & Subscribe!
    Follow along for more real-talk on injuries, training, and aging like a boss.


    PYP, baby! 👊


    #PastYourPrime #Podcast #PodcastEpisode #PodcastLife #NewEpisode #FitnessPodcast #TrainingPodcast #KneePain #InjuryRecovery #Rehab #PhysicalTherapy #Physio #StrengthAndConditioning #PTLife #SportsRehab #RehabExercises #KneeInjury #ACLRecovery #MeniscusInjury #PatellarTendonitis #StrengthTraining #AthleteRecovery #PerformanceTraining #InjuryPrevention #MobilityTraining #MoveBetter #PainFreeTraining #AthleticPerformance #FunctionalFitness #VolleyballTraining #VolleyballFitness #AthleteLife #SportsMedicine #SportsPerformance #AthleticTraining #FixKneePain #WorkoutTips #KneePainRelief #NoPainNoGain #SportsInjury #TrainSmart
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    46 分
  • The Exercise Standard & Basics of Programming

    The Exercise Standard & Basics of Programming
    2025/02/14

    🔗 Website:PastYourPrime.com

    Episode Summary

    In this episode, Craig and Alex dive into the Exercise Standard and the fundamentals of programming an exercise routine. Before jumping into the main topic, they provide injury updates, discussing Alex's wrist issues and Craig’s ongoing neck rehab. They explore how injuries evolve through the rehab process, the importance of monitoring pain generators, and how mechanics impact recovery.

    From there, they break down:

    • The Three Standards of Exercise:

      • Rehab Standard – Managing injuries and tissue capacity

      • Exercise Standard – Building consistency, overcoming barriers, and mastering movement

      • Performance Standard – Optimizing training for sport and high-level fitness

    • General Training vs. Sport-Specific Training

      • Why general strength and conditioning should be a priority

      • How prehab and sport-specific work fit into training

      • The importance of injury history over general injury trends in a sport

    • The Six Functional Movements(and why they matter)

      • Squat (Lower Body Press)

      • Deadlift (Lower Body Pull)

      • Split Stance (Lunge/Step-Up)

      • Upper Body Press (Push-Ups, Overhead Press)

      • Upper Body Pull (Rows, Pull-Ups)

      • Core (Stability & Rotational Control)

    • Programming Fundamentals

      • How progressive overload works

      • Balancing volume, intensity, and fatigue

      • How daily stressors impact workouts and why recovery matters

      • The importance of coordination and stability beyond just lifting heavier

    • Common Mistakes in Exercise & Training

      • Why people struggle with squatting and hinging

      • The dangers of relying too much on machines

      • How coordination loss impacts long-term movement quality

    • How Programming Changes Over Time

      • Craig reflects on his evolution as a trainer, strength coach, and physical therapist

      • Why knowing your REAL problem (whether it’s consistency, movement quality, or injury) is key to success

      • How life stressors impact training and the importance of individualized adjustments


    Key Takeaways

    ✔ If you can’t show up consistently, your program doesn’t matter.

    ✔ General training should form the base of any program—even for athletes.

    ✔ Prehab is useful but doesn't mean you need to be in a rehab phase.

    ✔ The 6 functional movements should be mastered before focusing on specialized skills.

    ✔ Pay attention to daily stress levels and adjust workouts accordingly.

    ✔ Strength, endurance, speed, and coordination should all be considered in programming.

    Connect With Us!

    💬 Got questions? Drop a comment!

    YouTube:Subscribe Here

    🔔 Like, Subscribe & Share! See you next week for another episode of Past Your Prime!


    #FitnessPodcast #RehabFitness #StrengthTraining #InjuryRecovery #ExerciseScience #TrainingForLife #AthleteMindset #FunctionalFitness #MobilityMatters #ExerciseStandard #ProgressiveOverload #StrengthVsEndurance #FunctionalMovements #TrainingConsistency #SportsPerformance #KneeHealth #InjuryPrevention #PhysicalTherapy #RehabStandard #Prehab #MoveStrong #TrainSmart #BetterWithCraig #MasterTheBasics #LifelongAthlete #FitnessForLife #PerformanceMatters #ReturnToSport #StrongerEveryDay #JointHealth #PainFreeMovement
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    42 分
  • Progression After Injury: Are You Really Ready to Train Hard?

    Progression After Injury: Are You Really Ready to Train Hard?
    2025/02/06
    Question: How to progress your workouts after an injury without getting stuck in an endless injury cycle. Episode Overview In this episode, Craig and Alex break down exercise progression when returning from injury and how to know if you're truly ready to push your training again. They cover: ✅ The Three Training Standards – Rehab, Exercise, and Performance.✅ How to Know Which Standard You're In – Why skipping steps leads to setbacks.✅ The Key Tools for Managing Progression – Including feedback loops, taping, and exercise modifications.✅ How PTs and Strength Coaches Work Together – Finding the balance between recovery and progression.✅ Common Mistakes When Returning from Injury – Why doing too much, too soon keeps you injured. 🚨 Spoiler Alert: Alex fights hard to prove he’s in the Performance Standard, but Craig isn’t buying it. Tune in to find out who wins the debate! Key Takeaways from the Episode 1. The Three Training Standards Rehab Standard – Tissue capacity is lower than exercise capacity, making injury recurrence likely.Exercise Standard – Building strength, endurance, coordination, and speed for consistent training.Performance Standard – Maximizing performance once foundational fitness is in place. 💡 Biggest Mistake: Ignoring the rehab standard keeps you stuck in an injury-recovery-injury cycle. 2. Key Tools for Progressing Safely After an Injury Key Sign Feedback Loop – Identify pain triggers and monitor progress.Artificial Stabilization – Taping, bracing, or external support to protect weak tissue.Regression, Lateralization, Progression (RLP) System – Modify exercises intelligently. 3. How to Progress Training After Injury Without Reinjuring Yourself ✔️ Increase load gradually (more weight, but only if pain-free).✔️ Increase volume (add reps/sets, not just weight).✔️ Increase frequency (more workouts per week, but with caution).✔️ Increase intensity (harder effort, but not at the cost of tissue health).✔️ Increase complexity (more challenging movements, but only when tissue is ready).✔️ Test key signs after workouts – No pain? Time to progress. 🔥 Fun Fact: Alex admits to sneaking in extra workouts because he craves more intensity. Craig immediately adjusts his program to keep him in check. Listener Q&A & Common Mistakes When Coming Back from Injury 🔹 How do you know when you're ready to move to the next standard?Craig explains the step-by-step process for moving from rehab to full training. 🔹 Should you keep doing rehab exercises after an injury feels better?Yes! Tissue remains vulnerable even after symptoms disappear. Keep mobility, activation, and rehab exercises in your routine. 🔹 What’s the role of a PT vs. a Strength Coach when returning from injury? PTs focus on injury prevention & rehab (monitoring tissue capacity).Strength Coaches focus on progression & performance (pushing training limits).The best results come from collaboration between both. Best Quotes from the Episode 💬 "Your main problem drives your training decisions. If you ignore it, you’ll be stuck in injury hell." – Craig💬 "I could have played volleyball this week… but I resisted! Look at that self-control." – Alex💬 "You’re like a crack addict looking for another hit of exercise. We’re here to cure stupidity." – Craig Action Steps for Listeners 🚀 Evaluate your training standard – Are you in Rehab, Exercise, or Performance?🚀 Monitor key signs – Track progress using the feedback loop method.🚀 Modify intelligently – Use the RLP system (Regression, Lateralization, Progression).🚀 Work with a professional – A PT helps manage injuries, while a Coach pushes progression. Resources & Links 📌 Read more: PastYourPrime.com📌 Need help with injury management? Smith Performance Center – SmithPerformanceCenter.com 👉 Like, Comment & Subscribe! If this episode helped you, let us know in the comments!
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    42 分
  • Comment Section #1: Height Controversies, Injuries, and Warranties

    Comment Section #1: Height Controversies, Injuries, and Warranties
    2025/02/02

    Summary:

    In this first-ever Comment Section episode, Craig and Alex respond to listener comments and questions. They cover topics ranging from height exaggeration in sports rosters to training modifications for injuries and why they don’t record the podcast in the gym. They also break down injury-related questions, including forearm pain, mid-to-lower back pain, and gripping techniques in weight training. The episode wraps up with a discussion about staying active and a humorous take on expired warranties.


    • Topics Covered:

      • How Tall Are We? – The truth about height exaggeration on sports rosters
      • Why We Don't Record in the Gym – Acoustic challenges and potential future changes
      • Forearm Injury Breakdown – Causes, diagnostic tips, and grip modifications
      • Mid-to-Lower Back Pain & Volleyball – Why playing may help and foam rolling strategies
      • Pain, Adrenaline & Tissue Tolerance – The tricky balance between pushing through and overdoing it
      • Past Your Prime Warranty? – A humorous take on extended warranties and expiration dates


    • Listener Comments & Questions Addressed:

      • A.Elliott1978 – "How tall?"
      • MaggieDavis8377 – "Why don’t you record in the gym?"
      • GreenTerra291 – "Five months into a forearm injury after returning to a commercial gym. Thoughts?"
      • DealzerCJ – "Mid-to-lower back pain is worse when I play less volleyball. Why?"
      • Bosskitties – "I’m past my prime warranty and expiration date. What should I do?"


    • Takeaways & Tips:

      • If you're dealing with a forearm injury, check your gripping mechanics, consider using wrist straps, and make sure you’re not over-gripping.
      • For mid-to-lower back pain, a foam roller on the thoracic spine can be effective, especially on weeks when you’re less active.
      • Adrenaline can mask pain, so don’t ignore discomfort just because it feels fine while playing.
      • Comment below. The podcast is still small enough to answer everything, so let us know your thoughts.


    • Listen & Subscribe:

      Website: PastYourPrime.com

      YouTube: @PastYourPrimePodcast

    • Got questions? Drop a comment. Your question might be featured in the next episode.
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    8 分
  • How to Start a Workout Routine (and Stick With It)

    How to Start a Workout Routine (and Stick With It)
    2025/01/30

    You can read more about this topic and more at Past Your Prime.


    If you are struggling with an injury and need help, visit Smith Performance Center.

    Summary


    In this episode of the Past Year Prime podcast, hosts Craig and Alex discuss how to start a workout routine, emphasizing the importance of motivation, injury management, and foundational movement skills. They share personal injury updates, celebrate their podcast milestones, and provide insights on assessing movement capabilities and understanding different workout standards. The conversation also covers the significance of cardio and recovery in a fitness regimen, encouraging listeners to prioritize their health and consistency in exercise.


    Takeaways


    It's important to celebrate small victories in fitness. Injury updates can motivate and inform workout routines. Understanding your movement capability is crucial before starting a workout. Accountability increases the likelihood of sticking to a workout routine. Foundational movements are essential for effective exercise. Cardio is vital for overall health and should be incorporated into routines. Recovery is as important as the workout itself for long-term success. You can start with simple exercises and gradually increase intensity. Consistency in workouts leads to better results over time. Mental aspects of fitness, like optimism, play a significant role in success.

    Sound Bites


    "Not be a quitter." "You are worth it." "Put yourself on your calendar."

    #FitnessOver30 #FitnessOver40 #ActiveAging #HealthyAging #Longevity #StrongerWithAge #MoveBetter #FeelBetter #AgingAthlete #PastYourPrimePodcast #WorkoutRoutine #StrengthTraining #FunctionalFitness #FitnessHabits #ConsistencyIsKey #TrainSmart #MovementMatters #StayActive #ExerciseForLife #NoExcuses #FitnessMotivation #DisciplineOverMotivation #ShowUp #JustStart #MindsetMatters #MoveDaily #SmallStepsBigResults #InjuryPrevention #RehabStandard #StayStrong #PainFreeMovement #TrainThroughPain #RecoverRight #SmartTraining #ListenToYourBody #PodcastEpisode #PodcastLife #PodcastForMen #PodcastForWomen #FitnessPodcast #StrengthPodcast #JoinTheMovement #PastYourPrime

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    45 分
  • Getting Back to Exercise: Overcoming Obstacles and Building Habits

    Getting Back to Exercise: Overcoming Obstacles and Building Habits
    2025/01/24

    Summary

    In this episode of the Past Your Prime podcast, hosts Alex and Craig discuss their personal injury updates and recovery experiences, emphasizing the importance of getting back into exercise after an injury. They explore foundational exercises and functional movements that are essential for anyone looking to start or return to a fitness routine. The conversation also highlights the significance of creating a home exercise plan and staying accountable to one's fitness goals.


    Takeaways Injury recovery can lead to increased athleticism. Staying active is crucial for long-term health. Understanding the basics of exercise helps build confidence. Scheduling workouts increases accountability. Functional movements are the foundation of fitness. Bodyweight exercises can be effective for beginners. Using machines can reduce injury risk for new exercisers. Isometric exercises are beneficial for strength training. Creating a home workout plan can be simple and effective. Consistency is key to maintaining an exercise routine.


    Sound Bites

    "I'm super jacked about it."

    "Getting back into exercise is key."

    "You just start with the basics."


    Chapters

    00:00 Introduction and Injury Updates

    07:10 Getting Back into Exercise

    14:04 5 Reasons People Struggle to Start an Exercise Habit

    19:18 Overcoming Gym Anxiety and Accountability

    22:52 Starting Your Workout Journey

    31:36 Understanding Functional Movements

    40:05 Creating a Home Exercise Plan


    #PastYourPrimePodcast #Episode6 #FitnessPodcast #HealthTalk #StayActive #InjuryUpdate #RecoverStrong #RehabJourney #PhysicalTherapyTalk #PainFreeLiving #ComebackStronger #TrainSmart #AthleteRecovery #ExerciseInjury #InjuryManagement #BackToExercise #StartTraining #FitnessBasics #WorkoutPlan #FunctionalTraining #StrengthForLife #GetMoving #ConsistencyIsKey #TrainWithPurpose #FitnessMindset #FitnessMotivation #StartSmall #TinyHabits #MakeItHappen #StayConsistent #DisciplineOverMotivation #KeepMoving #AccountabilityMatters #NoExcuses #VolleyballLife #AthleteComeback #JumpHigher #VolleyballTraining #SpikeLife #VolleyballPerformance #GameReady #GymAnxiety #StartWhereYouAre #FirstTimeInTheGym #HomeWorkouts #BuildConfidence #WorkoutRoutine #NewYearNewMe #FindYourWhy #BeginnerFitness #FunctionalMovements #MuscleContractions #SquatForm #PushPullLegs #HomeWorkoutPlan #ExerciseFundamentals #StrengthAndConditioning #WorkoutTips #ListenNow #TrainWithPurpose #FitnessGoals #ConsistencyWins #MoveBetter #MotivationMonday #ExerciseForLife #StayMoving



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    44 分
  • Key Insights on Hip Injury Rehab and Performance Training

    Key Insights on Hip Injury Rehab and Performance Training
    2025/01/16

    Summary

    In this episode, Craig and Alex discuss the complexities of hip injuries, focusing on rehabilitation and performance training. They share personal injury updates, delve into the common causes and assessments of hip pain, and emphasize the importance of recognizing key signs and triggers during rehabilitation. The conversation highlights common mistakes athletes make in their rehab process, the critical role of warm-ups, and the effective use of training aids. They conclude with insights on how to approach future training and injury management.


    Takeaways


    Rehabilitation and performance training require a tailored approach for hip injuries. Understanding the common causes of hip pain is crucial for effective treatment. Assessment of hip injuries involves differentiating between various potential issues. Key signs and triggers must be monitored to avoid exacerbating injuries. Differentiating between injury severity can guide treatment decisions. Common mistakes in rehab include not monitoring activity responses and pushing too hard too soon. Warm-ups are essential for preparing the body and preventing injuries. Using training aids can help manage load and improve performance during rehab. Therapeutic workouts can enhance recovery and performance simultaneously. Engaging the core can improve balance and stability during rehabilitation.


    Sound Bites


    "You can still handle a lot of load." "The warmup gets a bad reputation." "Your workouts become therapeutic."


    Chapters


    00:00 Introduction to the Podcast and Hosts

    00:55 Injury Updates

    02:55 Injury Updates and Personal Experiences

    03:24 Understanding Hip Injuries in Athletes

    06:26 Assessment and Diagnosis of Hip Pain

    09:40 Triggers vs. Key Signs in Injury Management

    12:13 Hidden Triggers and Aging Athletes

    13:43 Differentiating Between Injury Severity

    16:43 Common Mistakes in Hip Injury Rehab - Overloading Tissue Capacity

    21:02 The Importance of Warm-Up and Training Aids

    24:46 The Importance of a Proper Warm-Up

    33:00 Utilizing Training Aids for Injury Management

    39:42 Therapeutic Workouts and Injury Recovery

    46:11 Balancing Techniques and Proprioception

    48:13 riverside_outro_smith_performance c.mp4

    Key Words

    #PastYourPrimePodcast
    #PodcastEpisode
    #HealthAndFitness
    #RehabTalks
    #AthleteLife
    #HipInjury
    #Rehabilitation
    #PhysicalTherapy
    #PerformanceTraining
    #InjuryPrevention
    #SportsInjuries
    #AthleteHealth
    #PainManagement
    #WarmUpMatters
    #TherapeuticWorkouts
    #FitnessOver40
    #ActiveAging
    #MoveStrong
    #InjuryRecoveryJourney
    #StrengthThroughInjury
    #FitnessMotivation
    #HealthTips
    #InjuryRecovery
    #StayActive
    #TrainingTips

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    49 分