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Advice to improve your movement, fitness, and overall health
from the world #1 in orthopedics.

Image - 4 Fitness and Wellness Gifts for Workout Enthusiasts
4 Fitness and Wellness Gifts for Workout Enthusiasts

Improve your physical and mental health with these workout tools.

HSS Rehab and Sports Performance

Image - Back Exercises to Strengthen and Stretch, from a PT
Back Exercises to Strengthen and Stretch, from a PT

Try these six simple exercises to make your back stronger and more flexible.

Brian Goonan
Physical Therapist

Image - Low Weight, High Reps: Does It Work to Build Strength?
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.

Jordan Metzl
Sports Medicine Physician

Image - A Guide to Your Core Muscles, from a PT
A Guide to Your Core Muscles, from a PT

Your core includes your abdominal muscles, plus more in your back and pelvis.

Anna Ribaudo
Physical Therapist

Image - Lower Back Pain after a Workout? Here’s How to Prevent It
Lower Back Pain after a Workout? Here’s How to Prevent It

There are several techniques athletes can use to protect their lower back.

James Wyss
Physiatrist

Image - The Best Core Exercises to Strengthen and Stretch
The Best Core Exercises to Strengthen and Stretch

Flexibility and strength are both key in maintaining a healthy core.

Timothy Coyle
Exercise Physiologist

Image - Elliptical Benefits: Advice from an Exercise Physiologist
Elliptical Benefits: Advice from an Exercise Physiologist

Adding elliptical training to your workout routine can offer many benefits, no matter your fitness level.

Chelsea Long
Exercise Physiologist

Image - Ankle Stretches and Exercises for Strength, from a PT
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.

Kimberly Baptiste-Mbadiwe
Physical Therapist

Image - Stretches and Exercises to Strengthen Hips, From a PT
Stretches and Exercises to Strengthen Hips, From a PT

Your hip health can impact how you sit, stand, walk, and move overall.

Aleksandra Kuta
Physical Therapist

Image - 5 Common Cycling Injuries and How to Avoid Them
5 Common Cycling Injuries and How to Avoid Them

Cycling issues are generally brought on by overuse and improper form and alignment.

Letty Krueger
Physical Therapist

Image - Cycling Tips for New Riders
Cycling Tips for New Riders

The type of bike you choose, how it fits your body and the way you ride are all important.

Joel Press
Physiatrist

Image - How Pilates Can Help with Back Pain
How Pilates Can Help with Back Pain

By strengthening the whole core, including the back, this fitness method can relieve tension in the area.

Valarie Samulski
Certified Pilates Instructor

Image - How to Use Heart Rate Variability Data in Your Training
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.

Vincent Luppino
Physical Therapist

Image - How to Get the Most Out of Your Walking Workout
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.

Kate Baird
Exercise Physiologist

Image - 10 Exercises to Build Strength in Your Anterior Chain
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.

Mathew Welch
Exercise Physiologist

Image - Top 5 Pilates Moves for Pregnancy and Postpartum
Top 5 Pilates Moves for Pregnancy and Postpartum

These tips can help you move through pregnancy, delivery and recovery more smoothly.

Valarie Samulski
Pilates Instructor

Image - Is Dancing a Good Workout? Yes, Says a Dance Medicine Doctor
Is Dancing a Good Workout? Yes, Says a Dance Medicine Doctor

Regular participation in dance is good for body and mind.

Kathleen Davenport
Physiatrist

Image - Why Your IT Band Hurts and Stretches That Can Help
Why Your IT Band Hurts and Stretches That Can Help

This thick strip of tissue can become inflamed and cause pain in the leg.

Kate Baird
Exercise Physiologist

Image - Trying a Triathlon? Tips for New Triathletes
Trying a Triathlon? Tips for New Triathletes

Whether it’s a sprint or an Ironman, triathlons require a unique approach to training.

Kate Baird
Exercise Physiologist

Image - 8 Exercises to Strengthen Your Posterior Chain
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.

Mathew Welch
Physical Therapist

Image - Benefits of Strength Training for Women Throughout Life
Benefits of Strength Training for Women Throughout Life

From stronger bones to fewer injuries, strength training can add major benefits to your fitness routine and overall health.

Ellen Casey
Physiatrist

Anna Ribaudo
Physical Therapist

Image - Is Pickleball Good for the Knees?
Is Pickleball Good for the Knees?

Pickleball is less demanding than other racquet sports, but it can still be tough on the knees.

James Robinson
Sports Medicine Physician

Image - Deceleration Training and Exercises for Athletes
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.

Theresa Chiaia
Physical Therapist

Image - Managing Shoulder Injuries in Pickleball
Managing Shoulder Injuries in Pickleball

Overuse injuries to the upper extremities are common in people new to this fast-growing sport.

Joshua Dines
Orthopedic Surgeon

Image - Balance and Stability for Runners
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
Physical Therapist

Image - Exercises for Shoulder Impingement, from a PT
Exercises for Shoulder Impingement, from a PT

Shoulder impingement is a common cause of shoulder pain. If you’re experiencing it, try these three exercises.

Nicholas Hershfield
Physical Therapist

Image - The Better Posture Workout: 5 Moves to Try
The Better Posture Workout: 5 Moves to Try

This specially designed workout counteracts all the sitting and slumping that can leave you hunched over.

Brian Goonan
Physical Therapist

Image - What Is Metabolic Testing and How Can It Improve Your Health?
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.

Kate Baird
Exercise Physiologist

Image - 7 Tips for Recovering After a Half-Marathon
7 Tips for Recovering After a Half-Marathon

After your run, make sure to prioritize refueling, hydrating and movement along with rest.

Pam Geisel, Exercise Physiologist - Kate Baird, Exercise Physiologist

Image - Stretches and Exercises to Strengthen Your Knees, from a PT
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.

Aleksandra Kuta
Physical Therapist

Image - The Best Types of Exercise for Sore Knees
The Best Types of Exercise for Sore Knees

Though knee pain is quite common, it’s generally not a reason to stop exercising. Learn more about the best types of exercise for sore knees.

Kimberly Baptiste-Mbadiwe
Physical Therapist

Image - What to Know about Running with Back Pain
What to Know about Running with Back Pain

If you’re dealing with back pain, it’s possible to continue running safely with a few tweaks to your workout.

Ashleigh McAdam, Physical Therapist
Andrew Paul Creighton, Physiatrist

Image - Stretches and Exercises to Prevent Pickleball Injuries
Stretches and Exercises to Prevent Pickleball Injuries

Pickleball injuries are on the rise. Learn more about how to prepare for the game to stay injury free.

Kristina Marie Quirolgico
Sports Medicine Physician

Image - Back Pain After Squats? Here’s How to Do Them Right
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.

Chelsea Long
Exercise Physiologist

Image - Lower Back Pain After Deadlifts? Here’s How to Do Them Right
Lower Back Pain After Deadlifts? Here’s How to Do Them Right

When done properly, deadlifts can actually help prevent back pain.

Chelsea Long
Exercise Physiologist

Image - What to Know About Cycling with Osteoarthritis
What to Know About Cycling with Osteoarthritis

If you have osteoarthritis (OA), cycling is a great choice because it’s a low-impact activity with a big payoff.

Nicholas Sgrignoli
Sports Medicine Physician

Image - How to Avoid Fatigue from Working Out
How to Avoid Fatigue from Working Out

Feeling tired after exercise? These tips will help you power through and rebound quickly.

Matthew Accetta
Exercise Physiologist

Image - Four Hip Flexor Stretches to Relieve Tightness, from a PT
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.

Kimberly Baptise-Mbadiwe
Physical Therapist

Total Body Alignment Workout

In this virtual physical education class from HSS Sports Safety, learn about how to correct your body's alignment through exercise.

Jimmy Russomano
Certified Strength and Conditioning Specialist

The Right Way to Do a Squat

Proper form when doing a squat is essential to avoid injury and get the full benefit of the exercise.

Pamela Geisel and Ashley Fluger
Exercise Physiologists

The Right Way to Do a Push-up

Are you doing push-ups properly? Learn what to look for and how to check your form.

Pamela Geisel and Ashley Fluger
Exercise Physiologists

Image - How to Start Training for a Marathon or Half Marathon
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.

Brett Toresdahl
Sports Medicine Physician

Image - HIIT for Seniors: How to Up the Intensity of Your Workouts
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.

Kelyssa Hall
Exercise Physiologist

Image - How Much Do You Know about Stretching?
How Much Do You Know about Stretching?

Does stretching prevent sports injuries? Can stretching make you taller? Take our quiz to test your knowledge.

Patrick Vignona
Physical Therapist

The Right Way to Do a Plank

Planks are essential exercises to strengthen the core. Learn how to know if you're doing them properly.

Pamela Geisel and Ashley Fluger
Exercise Physiologists

Stretching 101 Workshop

Join Astrid DiVincent and Vincent Luppino, physical therapists at HSS, to learn how to stretch and be guided through a full body stretch.

Astrid DiVincent and Vincent Luppino
Physical Therapists
 

Stretches to Prepare for Golf Season

Try these simple stretches to open up your hips, and you’ll be golf ready when it’s time to get back on the course.

Jamie Osmak
Exercise Physiologist

Image - 10 Ways to Make Sure You Work Out Through the Winter
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.

Chelsea Long
Exercise Physiologist

Image - How Exercise Can Help You Build Better Bones
How Exercise Can Help You Build Better Bones

Strength training, weightbearing exercise and other techniques can make your bones stronger. Learn which moves to work into your routine, ways to improve your posture and more.

Marci Goolsby
Sports Medicine Physician

Image - How to Get Into (or Back Into) Running
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
Exercise Physiologist

Pilates Break: Quick Leg Exercises

Follow along as Master Pilates Instructor Katherine Shapiro leads you through five minutes of low-impact Pilates leg exercises.

Katherine Shapiro
Master Pilates Instructor

Pilates Break: Quick Core Exercises

Follow along as Master Pilates Instructor Katherine Shapiro leads you through five minutes of low-impact Pilates core exercises.

Katherine Shapiro
Master Pilates Instructor

Pilates Break: Quick Arm Exercises

Follow along as Master Pilates Instructor Katherine Shapiro leads you through five minutes of low-impact Pilates arm exercises.

Katherine Shapiro
Master Pilates Instructor

Image - A Guide to Post-Marathon Recovery
A Guide to Post-Marathon Recovery

HSS exercise physiologist Pamela Geisel shares more on what to do immediately after your run and in the days and weeks following to help your body recover from running 26.2 miles.

Pamela Geisel
Exercise Physiologist

Image - Overtraining: What It Is, Symptoms, and Recovery
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.

Marci Goolsby
Sports Medicine Physician

Image - The Facts about Women and ACL Tears
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.

Moira McCarthy
Sports Medicine Surgeon

Karen Sutton
Sports Medicine Surgeon

Setting Up Your Home Gym

You’ll need a space plus some basic equipment. Max Castrogaleas, an exercise physiologist at HSS, shares tips for getting started.

Max Castrogaleas
Exercise Physiologist

Pain Management: Nutrition

Chronic pain can make it difficult to enjoy everyday activities. Join HSS clinical nutritionist Danna Raphael to learn how nutrition may help to reduce symptoms.

Danna Raphael
Registered Dietitian

Osteoarthritis and Exercise

Osteoarthritis (OA) can cause joint pain and stiffness. Join HSS Physical Therapists to learn how you can move better to feel better!

Dana Aaron and Katherine Wilson 
Physical Therapists

Image - How to Exercise Safely During Pregnancy
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.

Polly deMille
Exercise Physiologist

Image - Here’s What to Eat Before and After a Workout
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.

Heidi Skolnik
Certified Dietitian Nutritionist

Image - 8 Tips for Staying Safe and Motivated in the Heat
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.

Jordan Metzl
Sports Medicine Physician

Make Body Weight Exercises More Challenging

It all comes down to time under tension. HSS exercise physiologist Pam Geisel teaches you how to up the ante on bodyweight exercises.

Pamela Geisel
Exercise Physiologist

Image - A Beginner’s Guide to Plyometrics Workouts
A Beginner’s Guide to Plyometrics Workouts

These fast, explosive movements can benefit athletes in many types of sports, including tennis and golf.

Matthew Accetta
Exercise Physiologist

Image - Simple Back Stretches for Golfers
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.

Jamie Osmak
Exercise Physiologist

Image - Injury Prevention for First-Time Marathon Runners
Injury Prevention for First-Time Marathon Runners

Tackling your first marathon can be intimidating, but a little planning will help.

Kathryn D. McElheny
Sports Medicine Physician

Exercise and Inflammatory Arthritis Series: The Basics

Learn about recommended exercises for people with inflammatory arthritis.

Zack Rogers
Physical Therapist

Exercise and Inflammatory Arthritis Series: Flares, Pain, and Fatigue

Helpful exercise and activity tips for people with inflammatory arthritis who are experiencing a flare, pain, or fatigue.

Zack Rogers
Physical Therapist

Exercise and Inflammatory Arthritis Series: Exercise at Home/Outside

Helpful tips for exercising at home or outside for people with inflammatory arthritis conditions.

Zack Rogers 
Physical Therapist

Image - How to Know If You’re Staying Hydrated While Running
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.

Heidi Skolnik
Certified Dietitian Nutritionist

Image - Yoga for Runners: How to Use Yoga to Improve Your Runs
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.

Cara Ann Senicola
Certified Yoga Instructor

Image - Yoga Cool Down Stretches for Runners
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.

Cara Ann Senicola
Certified Yoga Instructor

How and When to Stretch

Looking to improve your flexibility and mobility? Learn the fundamentals of stretching, including dynamic, static and ballistic stretching.

Kathleen Davenport 
Physiatrist

Jorge Giral
Physical Therapist

Essential Strength Training Exercises

HSS orthopedic surgeon Sabrina Strickland shows you a complete at-home strength-training routine using bands or the weight of your own body.

Sabrina M. Strickland
Orthopedic Surgeon

Using Resistance Bands to Improve Your Squat

A simple series of band exercises can help keep your hips, knees and feet in optimal alignment when squatting. HSS performance coordinator Jamie Osmak demonstrates.

Jamie Osmak
Exercise Physiologist

Image - Want to Try Surfing? Here’s What to Know Before You Start
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.

Harry Greditzer
Radiologist

Peter Fabricant
Pediatric Orthopedic Surgeon

Image - Sport Climbing Exercises and Tips for Beginners
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.

Joshua Dines
Orthopedic Surgeon

Image - Exercise After Pregnancy: How to Regain Your Fitness
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.

Marci Goolsby
Sports Medicine Physician

Better Exercise for Better Aging

Learn about exercise as you age, including what's normal during the aging process and how you can build an exercise program that works for you.

Kayla Hazel
Physical Therapist

Image - Is Yoga Safe to Do After Joint Replacement Surgery?
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.

Christine Mironenko
Nurse Practitioner

Image - Building a Fitness Plan If You’re New to Exercise
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.

Pam Geisel
Exercise Physiologist

Image - How to Get Into, and Stick With, Your Workout Routine
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.

Scott Rodeo
Orthopedic Surgeon

Image - Why Yoga Is Beneficial for Overhead Athletes
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.

Cara Ann Senicola
Certified Yoga Instructor

Image - Workout Basics: An Exercise Routine Inspired by Your Fifth-Grade Gym Class
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.

Jimmy Russomano
Certified Strength and Conditioning Specialist

Image - Static vs. Dynamic Stretching: What Are They and Which Should You Do?
Static vs. Dynamic Stretching: What Are They and Which Should You Do?

Stretching is a crucial part of any exercise routine. Learn more about techniques to use to improve your performance and lower your risk of injury.

Leigh-Ann Bramble
Physical Therapist

Image - Circuit Training at Home
Circuit Training at Home

For a time-efficient and fun home workout session, try our circuit training routine which incorporates all the fitness components.

Max Castrogaleas
Exercise Physiologist

Image - 4 Expert-Approved Tips for Staying on Track with Your Exercise Resolution
4 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.

Ashley Fluger
Exercise Physiologist

Image - How to Make the Most of Your Rowing Machine Workout
How to Make the Most of Your Rowing Machine Workout

Learn tips, technique and more from an HSS exercise physiologist.

HSS Rehabilitation

Image - How to Set Up an Exercise (or Spin) Bike Properly
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.

HSS Rehabilitation

Image - Resistance Training at Home
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.

Ashley Fluger
Exercise Physiologist

Pamela Geisel
Exercise Physiologist

Image - How to Exercise at Home Using Everyday Items
How to Exercise at Home Using Everyday Items

Chelsea Long, MS, CSCS, an exercise physiologist at HSS, suggests some regular everyday items that you can use to add variety and intensity to your at-home workout.

Chelsea Long
Physical Therapist

Image - Work Out at Home with Resistance Bands
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.

Ashley Fluger
Exercise Physiologist

Image - The Best Bite-Size Workouts When You Only Have 20 Minutes
The Best Bite-Size Workouts When You Only Have 20 Minutes

Chelsea Long, MS, CSCS, an exercise physiologist at HSS, suggests three short routines that can help you squeeze in a quick workout before getting back to your day.

Chelsea Long
Exercise Physiologist

Image - How to Exercise with Psoriatic Arthritis
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.

Lauren P. Smith
Physical Therapist

Image - How to Exercise With Your Kids This Winter
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.

Jimmy Russomano
Certified Strength and Conditioning Specialist

Image - How to Find the Best Winter Sport for You
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.

HSS Rehabilitation

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