Move Better Feel Better
Advice to improve your movement, fitness, and overall health from the world's #1 in orthopedics.
FITNESS
Optimize your movement, performance and recovery – no matter your level of physical fitness.
5 Plantar Fasciitis Stretches, from a PT
Do you have plantar fasciitis? Try these 5 stretches to treat the pain at home.
Foam Roller Exercises for the Whole Body
Whether you’re a runner or just sore from sitting too much, a foam roller can release the tension.
Gait Analysis for Runners: What to Expect and How It Can Help
How can a gait analysis help you be a better runner? Learn more from HSS running coach Kate Baird.
Strength Training for Runners: 4 Types of Moves You Should Be Doing
Strength training is crucial to help runners run better and avoid injury and extra stress on the joints.
VO2 Max: What It Is and How to Improve It
What is VO2 max and how does it affect your running? Learn more about how to increase VO2 max.
How to Start Training for a Marathon or Half Marathon
If running a long-distance race is a future goal, the time to start planning is well in advance.
Shin Splints Versus Stress Fracture: How to Tell the Difference
Explore the common causes of shin splints and stress fractures, typical signs and symptoms, and when to see a doctor.
Knee Pain After Running: Causes and Treatments
Learn about different types of knee pain after running, including runner’s knee, and how to treat it.
What to Know about Running After Hip Replacement
Can you run after hip replacement? Learn more below.
How Isometric Exercise Can Improve Your Mobility
Isometric exercises can help you be more mobile and recover after injury or surgery.
Playing Pickleball after Knee or Hip Replacement: What to Know
Pickleball can be a great sport for people after a joint replacement, but some precautions are in order.
Ioonna Félix is the site manager at the HSS Westside Sports Institute Rehabilitation and Performance Center
Proper Running Form for Every Part of the Body, from a Running Coach
Using proper running form is essential for avoiding injury and running faster.
4 Fitness and Wellness Gifts for Workout Enthusiasts
If you’ve got exercise-loving family and friends, we’ve got a list of the perfect presents for them. Because what better gift can you give than one that supports their health?
Back Exercises to Strengthen and Stretch, from a PT
Try these six simple exercises to make your back stronger and more flexible.
Low Weight, High Reps: Does It Work to Build Strength?
Using lighter weights with higher repetitions might be a more efficient way to build muscle.
A Guide to Your Core Muscles, from a PT
Your core includes your abdominal muscles, plus more in your back and pelvis.
Lower Back Pain after a Workout? Here’s How to Prevent It
There are several techniques athletes can use to protect their lower back.
The Best Core Exercises to Strengthen and Stretch
Flexibility and strength are both key in maintaining a healthy core.
Ankle Stretches and Exercises for Strength, from a PT
It’s an often overlooked area, but keeping your ankles flexible and healthy is key to staying active.
Elliptical Benefits: Advice from an Exercise Physiologist
Adding elliptical training to your workout routine can offer many benefits, no matter your fitness level.
Stretches and Exercises to Strengthen Hips, From a PT
Your hip health can impact how you sit, stand, walk, and move overall.
5 Common Cycling Injuries and How to Avoid Them
Cycling issues are generally brough on by overuse and improper form and alignment.
Cycling Tips for New Riders
The type of bike you choose, how it fits your body and the way you ride are all important.
How Pilates Can Help with Back Pain
By strengthening the whole core, including the back, this fitness method can relieve tension in the area.
How to Use Heart Rate Variability Data in Your Training
Heart rate variability shows you how well your body is recovered, if you’re overtraining, and if you need to improve how you handle stress.
How to Get the Most Out of Your Walking Workout
Focusing on form and varying speed and incline will give you the biggest benefits for your efforts.
Top 5 Pilates Moves for Pregnancy and Postpartum
These insights from an HSS certified Pilates instructor can help you move through pregnancy, delivery and recovery more smoothly.
10 Exercises to Build Strength in Your Anterior Chain
A strong anterior chain is crucial for running, changing direction while running, and staying healthy during everyday activities.
Is Dancing a Good Workout? Yes, Says a Dance Medicine Doctor
Regular participation in dance is good for body and mind.
Why Your IT Band Hurts and Stretches That Can Help
This thick strip of tissue can become inflamed and cause pain in the leg.
Trying a Triathlon? Tips for New Triathletes
Whether it’s a sprint or an Ironman, triathlons require a unique approach to training.
8 Exercises to Strengthen Your Posterior Chain
Having a strong posterior chain can help you with everything from daily tasks to lowering your risk for arthritis and bone loss.
Benefits of Strength Training for Women Throughout Life
From stronger bones to fewer injuries, building strength training into your routine can have major benefits.
Is Pickleball Good for the Knees?
Pickleball is less demanding than other racquet sports, but it can still be tough on the knees.
Deceleration Training and Exercises for Athletes
Your body’s ability to slow itself down is crucial for avoiding injury in sports like soccer and football.
Managing Shoulder Injuries in Pickleball
Tennis elbow is the bane of the weekend warrior. But pickleball shoulder?
Balance and Stability for Runners
Running is a one-legged sport, which means good balance is crucial to avoid injury and perform at your best.
Michelle Shafiro is the Clinical Manager at the HSS Westchester Rehabilitation and Sports Performance Center. She is a board certified Sports and Orthopedic Specialist and works with a broad spectrum of patients.
Exercises for Shoulder Impingement, from a PT
These three moves can help improve shoulder pain in a few weeks.
The Better Posture Workout: 5 Moves to Try
Learn how to counteract bad posture with moves to strengthen and stretch.
What Is Metabolic Testing and How Can It Improve Your Health?
Metabolic testing evaluates how athletes use oxygen during exercise. Learn more about incorporating it into your training.
7 Tips for Recovering After a Half-Marathon
Now that you’ve run the big race, help your body recover with these strategies.
Pamela Geisel is an exercise physiologist and Director of Performance and Wellness services at Hospital for Special Surgery.
Stretches and Exercises to Strengthen Your Knees, from a PT
One key to dealing with knee pain is to strengthen the muscles that support the joint.
The Best Types of Exercise for Sore Knees
The bad news is that knee pain is quite common. The good news is that most people with knee pain can still enjoy a wide range of activities without risking further injury.
What to Know about Running with Back Pain
Learn tips for how to adjust your workouts and keep your back safe.
Stretches and Exercises to Prevent Pickleball Injuries
Its name makes it sound like a silly playground game, but pickleball has become a seriously popular sport, especially with older adults.
Back Pain After Squats? Here’s How to Do Them Right
Squats are a functional movement in everyday life. Learn how to do them properly to avoid soreness or injury.
Lower Back Pain After Deadlifts? Here’s How to Do Them Right
When done correctly, deadlifts can actually help prevent back pain, since they strengthen the muscles necessary in so many commonplace movements, like scooping up your kid from the floor or bending down to get the air fryer out of a cabinet.
What to Know About Cycling with Osteoarthritis
If you have osteoarthritis (OA), you may think that cycling outdoors is out of the question. But that’s not the case. In fact, cycling is a great choice because it’s a low-impact activity with a big payoff.
How to Avoid Fatigue from Working Out
Feeling tired after exercise? These tips will help you power through and rebound quickly.
6 Simple Ways to Increase Your Flexibility
Maintaining normal range of motion in your joints is an important part of overall wellness.
Four Hip Flexor Stretches to Relieve Tightness, from a PT
Are your hip flexors tight? Chances are the answer is yes. HSS physical therapist Kimberly Baptiste-Mbadiwe shares why the area can get so tense and how to loosen it up.
HIIT for Seniors: How to Up the Intensity of Your Workouts
Have you ever heard of high-intensity interval training (HIIT) and wondered what it is? It sounds complicated, but it doesn’t have to be.
10 Ways to Make Sure You Work Out Through the Winter
Don’t let colder temps chill your exercise routine. Try these tips from HSS exercise physiologist Chelsea Long to transition from outdoor to indoor workouts.
A Guide to Post-Marathon Recovery
HSS exercise physiologist Pamela Geisel shares how to help your body bounce back after running 26.2.
Pamela Geisel is an exercise physiologist and Director of Performance and Wellness services at Hospital for Special Surgery.
How to Get Into (or Back Into) Running
Exercise physiologist and certified running coach Pamela Geisel shares how to start off on the right foot to avoid injury and enjoy the journey.
Pamela Geisel is an exercise physiologist and Director of Performance and Wellness services at Hospital for Special Surgery.
How Exercise Can Help You Build Better Bones
Strength training, weightbearing exercise and other techniques can make your bones stronger. Learn how and why.
Here’s What to Eat Before and After a Workout
If you exercise regularly, it’s important to make sure you’re taking in enough energy to fully benefit from your efforts.
Nutritionist at The Women's Sports Medicine Center at HSS
A Beginner’s Guide to Plyometrics Workouts
These fast, explosive movements can benefit athletes in many types of sports, including tennis and golf.
Overtraining: What It Is, Symptoms, and Recovery
Overtraining syndrome occurs when an athlete doesn’t adequately recover after repetitive intense training, and can include fatigue, declining performance and potential injury.
The Facts about Women and ACL Tears
HSS orthopedic surgeons Moira McCarthy and Karen Sutton explain how the female anatomy impacts knee injuries—and what you can do to lessen your risk.
How to Exercise Safely During Pregnancy
With a few small tweaks, many forms of exercise are safe and healthy for expectant moms. Read more on guidelines for exercise during pregnancy.
Exercise After Pregnancy: How to Regain Your Fitness
Is it possible to return to your pre-pregnancy form after giving birth? Marci Goolsby, a primary sports medicine physician in the Women’s Sports Medicine Center at HSS, has guidance for new moms.
Is Yoga Safe to Do After Joint Replacement Surgery?
With the green light from your surgeon and some adaptations for your new joint, yoga can have great benefits for people recovering from a joint replacement.
Sport Climbing Exercises and Tips for Beginners
Interested in trying your hand at climbing? HSS orthopedic surgeon Joshua Dines has a guide to getting started.
Want to Try Surfing? Here’s What to Know Before You Start
HSS doctors and researchers Harry “Tate” Greditzer and Peter Fabricant share tips for getting started with this demanding but thrilling sport.
8 Tips for Staying Safe and Motivated in the Heat
Summer temps present new challenges for sticking to your workout – and keeping yourself healthy. Read on for tips on hot-weather exercise.
How to Get Into, and Stick With, Your Workout Routine
Whether you’re new to working out or looking to reach a new goal, get tips from an HSS surgeon and sports medicine expert on sticking to your program.
Why Yoga Is Beneficial for Overhead Athletes
If you enjoy overhead activities like tennis, racquetball, baseball or softball, yoga can be a very beneficial adjunct to your fitness routine.
Yoga Cool Down Stretches for Runners
Why should you cool down after a run? HSS physical therapist Cara Ann Senicola shares some basics, plus a quick yoga-based cool-down routine that targets the body, breath and mind.
Yoga for Runners: How to Use Yoga to Improve Your Runs
HSS physical therapist Cara Ann Senicola shares how yoga can help runners improve their performance and offers a quick yoga-based warmup for runners of all levels.
How to Know If You’re Staying Hydrated While Running
Dehydration can be a serious issue for runners. HSS sports nutritionist Heidi Skolnik explains the signs of dehydration and shares tips for working fluids into daily and workout routines.
Nutritionist at The Women's Sports Medicine Center at HSS
Injury Prevention for First-Time Marathon Runners
Tackling your first marathon can be intimidating, but a little planning goes a long way. HSS sports medicine physician Kathryn McElheny shares some strategies to stay healthy while training for a big race.
Simple Back Stretches for Golfers
Golfing involves a lot of strenuous motion that can put serious stress on the lower back. HSS exercise physiologist Jamie Osmak offers advice and stretches to help you avoid it.
How to Exercise with Psoriatic Arthritis
Psoriatic arthritis is an autoimmune disorder characterized by inflammation of the joints. Follow these tips that will help bring you closer to reaching your exercise goals.
How to Make the Most of Your Rowing Machine Workout
Learn tips, technique and more from an HSS exercise physiologist.
How Much Do You Know about Stretching?
Does stretching prevent sports injuries? Can stretching make you taller? Take our quiz to test your knowledge.
Building a Fitness Plan If You’re New to Exercise
Committed to getting fit, but don’t know where to begin? Exercise physiologist Pamela Geisel offers some suggestions.
Pamela Geisel is an exercise physiologist and Director of Performance and Wellness services at Hospital for Special Surgery.
How to Exercise at Home Using Everyday Items
Everyday items can be used to add variety and intensity to your at-home workout.
How to Find the Best Winter Sport for You
Winter is the perfect time to shake up your usual fitness routine. HSS exercise physiologist Aaron Karp offers ways to complement your favorite summer activity in the off season.
Workout Basics: An Exercise Routine Inspired by Your Fifth-Grade Gym Class
Learn more about exercise basics with this foundational workout program from HSS strength and conditioning specialist Jimmy Russomano.
How to Exercise With Your Kids This Winter
If encouraging your kids to exercise more in the colder months is a constant challenge, try these ideas from HSS strength and conditioning specialist Jimmy Russomano.
The Best Bite-Size Workouts When You Only Have 20 Minutes
HSS suggests three short routines that can help you squeeze in a quick workout before getting back to your day.
Expert-Approved Tips for Staying on Track with Your Exercise Resolution
Learn how to set a successful exercise goal with these suggestions from HSS exercise physiologist Ashley Fluger.
How to Set Up an Exercise (or Spin) Bike Properly
Into indoor cycling? Here’s a step-by-step guide to proper bike setup for newbies and experienced riders alike.
Circuit Training at Home
For a time-efficient and fun home workout session, try our circuit training routine which incorporates all the fitness components.
Resistance Training at Home
Resistance training is a key part in maintaining your overall health. HSS provides you with ways in which to use your equipment and body to train.
Pamela Geisel is an exercise physiologist and Director of Performance and Wellness services at Hospital for Special Surgery.
Work Out at Home with Resistance Bands
Ashley Fluger, CSCS, CPT, an exercise physiologist at HSS, provides four resistance band exercises for strengthening the whole body.