Dr. Jonah Heyneman

Doctor of Physical Therapy | Clear clinical reasoning for real-world strength, recovery & longevity | Helping you move better and stay strong 💪

[Dr. Jonah Heyneman @Jonah_Heyneman]

@FormerDrJeff That’s right! 💪😎

[Dr. Jonah Heyneman @Jonah_Heyneman]

@fundstrat Small claps for small-caps??

[Dr. Jonah Heyneman @Jonah_Heyneman]

@foundmyfitness Seems like a lot of survivors get told to “be careful” and end up doing almost nothing trying to be diligent and follow that advice. This says a small amount of real movement still shows up on the aging markers and can make a meaningful positive difference.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@DeanTTraining Definitely! What’s also interesting is having someone with knee pain try to air squat (pain), and then try again with some form of load (holding a kettlebell for example - no pain). Depth, load, etc MATTER.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@gregcello For sure!! My favorite is doing extensions on either a GHD or Roman chair - making sure to get the glutes/hams involved too.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@DrKristieLeong Stairs beat the elevator. Definitely still need quads/glutes that can control the down.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@MetabolicFactor Stretches feel good. They don’t usually fix the thing that got “tight.”

A lot of that upper-back and hip stiffness is a different muscle that isn’t doing its job. Getting the quiet one to produce force is important to see if you still need the stretch.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@UnderdogNFL @Tim_McManus Yeah this tracks.

Missing Thursday usually means the sprint still isn’t there. Hamstrings can jog fine and still not be ready to open up on Sunday.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@RapSheet “Full” on a knee can still mean he’s managing it.

Hopefully he's doing well. A lot of these look fine in individual/practice and then complain once the speed and response needs to go up.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@espn @AdamSchefter @RapSheet Yeah 3–4 weeks is usually the tissue. The sprint is the part that lags and comes back later.

Grade 2 can look fine jogging and still not be ready to fully open up. That fast eccentric at the end of the stride is what typically re-injures these if they rush it.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@idiotpeach That first PT visit feeling is pretty normal haha.

Mobility helps. A lot of that "stiffness" is normally just a muscle that isn’t showing up on time. Get it producing appropriate force and the “tight” feeling often calms down.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@thegarybrecka Yeah this is important.

Things in life like groceries and stairs only work if the legs can actually produce appropriate force, your grip maintains, etc.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@SleeperNFL @Jeff_McLane Not being at practice this late in the week is a tell.

Hamstrings can look okay jogging and still not be ready to fully open up. Full-speed eccentric is usually the last thing to come back.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@AdamSchefter “Day to day” on a high ankle is usually optimistic.

Those can hang around because the joint still doesn’t like to cut.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@DrAndyGalpin Yeah the “as high as possible” framing misses the tradeoff. More isn’t automatically better if the blood gets thicker and the heart is working against that for years. Context matters.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@SportMDAnalysis The hamstring re-injury can be tough.

Full speed eccentric control is usually one of the last things to come back functionally, and that’s the thing that has the capacity to re-injure it.

[Dr. Jonah Heyneman @Jonah_Heyneman]

A lot of “knee pain” is just a quad that never got a real job.

People stretch, ice, avoid stairs, and the quad stays latent. Then the knee keeps taking an unnecessary hit on every step and squat.

Get it producing force in a range you can control, then load it. Avoiding the bend usually just makes the next bend worse.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@zachware Would you say you’d be way mo embarrassed?

[Dr. Jonah Heyneman @Jonah_Heyneman]

Yeah the cuff isn’t just a stretch project.

If those smaller muscles are late (not firing when they're supposed to), then the big ones grab the job and the shoulder starts complaining. Getting them to produce force first is important - then can check to see if it still needs more mobility work.

[Dr. Jonah Heyneman @Jonah_Heyneman]

@foundmyfitness Great finds :) Continuing to properly load will remain crucial - Wolff's law and all.

But yes the findings on metabolic/hormonal health are very interesting.