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KRU PT + Performance Lab

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KRU PT + Performance Lab

Accelerated injury recovery and return-to-sport with expert healthcare, physical therapy, and performance training.

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

07/17/2025

Every step, jump, and landing tells a story about the athlete— force plates help reveal what the eye can’t see: compensation patterns, imbalances, and/or breakdowns in force production or landing safely

Data collection is used to:
🔺detect the body’s compensations
🔺track progress with objective data
🔺suggest areas that need special attention
🔺test athlete readiness to return to sport

Knowledge is power - gain the confidence you’re body is moving the way it was meant to. This isn’t just about numbers—it’s about knowing you’re ready to perform and compete 🦾

07/08/2025

2nd Annual ZAY DAY — a community-centered event that brings together sport, culture, and purpose. ⁣
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KRU Lab values extend beyond the clinic and the weight room. We’re committed to investing in the next generation, supporting athletes both on and off the field, and showing up for the communities that raised them. ⁣
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Thank you .flowers4 for trusting us to be a part of this event ✊

#954

06/28/2025

Cervical isometric 🔥 for all you “Text-Necks” out there 👀
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The trick to treating neck pain isn’t in stretching aggressively — it’s to stabilize strategically. Stretching at the neck can put excessive stress on the cervical discs and surrounding joints. Isometric training
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These low-load, high-control static contractions:
🔺drive collagen synthesis in the ligaments and tendons that stabilize the spine.
🔺Limits shear forces on cervical discs
🔺Improves neuromuscular control of deep neck flexors
🔺Reinforce postural control

🔁Prescription: 5–10 sec holds, 3–5 reps each plane, 2–3x/day
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*Research shows that targeted isometric training significantly improves pain and function in patients with cervical disc pathology (Jull et al., 2008, J Orthop Sports Phys Ther).
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Early motor control restoration is not just rehab — it’s the foundation back to load tolerance

06/18/2025

Class IV Laser Therapy and how it's changing rehab at the cellular level:⁠
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1064nm Class IV laser therapy penetrates deeply into soft tissue, delivering high-powered light energy that interacts directly with mitochondria—the “power plants” of your cells. This stimulates ATP (energy) production, enhances blood flow, reduces inflammation, and accelerates tissue repair.⁠
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🔺 Increases cellular metabolism⁠
🔺 Promotes microcirculation⁠
🔺 Modulates nerve activity for pain relief⁠
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This isn’t masking pain—it’s supporting your body’s natural healing process, safely and non-invasively. Widely used in sports medicine, orthopedics, and rehab clinics worldwide.⁠
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05/22/2025

Grateful to partner with Lululemon 10K for last Thursday’s “Mobility Clinic” at the East Hotel in Miami!

As race day approached, our goal was simple- equip runners with practical tools to mobilize joints, activate muscle, and optimize the body with nutrition and neurological preparation. We brought together an outstanding team of professionals in physical therapy, nutrition, and run coaching to deliver a dynamic and interactive experience.

Thank you to everyone who attended and engaged with curiosity, energy, and intention. We’re proud to be part of a community that values education, performance, and longevity in sport.

Here’s to moving well—and racing even better 🏃🏃‍♀️🏃‍♂️

05/20/2025

Developing Rotational Power: The “WHY” behind these 3 drills for multiplanar sports

1️⃣Lateral Bound to Med Ball Throw
-Builds lateral force absorption & redirection critical to reintroduce agility, cutting, and change-of-direction mechanics post-injury
-Replicates the reactive, multiplanar loading the lower extremity experiences in sport
-Addition of a rotational med ball throw introduces upper-limb torque through the kinetic chain, requiring the stance leg to stabilize and transmit force

2️⃣ Rotational Triple Extension
-Triple extension with rotation targets the full sequence of power generation from the ground up—hip, knee, and ankle extension timed with trunk rotation—mirroring sprinting, jumping, and directional acceleration
-After lower limb injury, athletes often compensate with diminished hip drive or altered force sequencing. This exercise restores proper neuromuscular timing and rebuilds dynamic strength and rhythm

3️⃣Rotational Landmine Clean & Press
-A compound movement that demands power production, rotational stability, and full-body coordination—key competencies needed for game readiness
-Retrains deceleration mechanics and core-to-extremity transfer, building resilience against reinjury during unexpected directional shifts or contact in sport.

Train with Intent. Be deliberate.  

03/31/2025

9 months s/p MPFL Reconstruction, and the young hooper is still leveling up 🏀
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At this stage, focus has shifted toward performance optimization and building confidence on the surgical side as he returns to sport.
Reinforcing limb symmetry is 🔑and refining jumping and landing mechanics to meet the physical demands of basketball are going to be tested out on the force plates
Achieving >90% limb symmetry index (LSI) in single-leg hop tests and strength has been shown to significantly increase the risk of re-injury [Schmitt et al. (2015)]
ACTION drives the OUTCOME
⁠

02/03/2025

Shoutout to all the incredible runners who pushed the limit at the Miami Marathon this weekend! The dedication, grit, and energy was felt in every athlete we had the chance to work with 🙌

Special THANK YOU to for hosting us at their Miami Marathon Shakeout Run on Saturday—giving everyone a chance to fuel up, reset, and celebrate the running community before race day 🥇

01/07/2025

Overhead Athlete Shoulder Stability Progression 🔥🔥
(QB specific)
Greater force production is built on a strong/stable shoulder. This progression was designed to:
🔺restore + build overhead strength
🔺minimize the risk of subacromial impingement
1️⃣½ Kneeling Overhead KB Press (Band Pulling Anterior)
Challenges the shoulder to stabilize against an anterior pull, similar to forces experienced while decelerating an overhead serve or throw
2️⃣½ Kneeling Overhead KB Press (Band Pulling Into Adduction/IR): Adds a rotational demand, simulating the need for control against internal rotation forces seen in high-velocity overhead sports
3️⃣Plyometric Ball Drop Catches (90° ER + ABDuction): creating reflexive stability in the most exposed and vulnerable position of the shoulder
4️⃣Plyometric Ball Drop Catches (Prone Horizontal Abduction): Building reflexive stability and dynamic control, essential for reactive demands like blocking a spike or responding to quick positional change
5️⃣Prone Scapular Retraction + W Press w/ : Timing proper scapular mechanics with rotator cuff strengthening and positional awareness
6️⃣Prone Scaption w/ : Introduces controlled shoulder elevation in the scapular plane, a safer, sport-relevant range for overhead athletes to engage rotator cuff stabilizers effectively
7️⃣Prone Horizontal Abduction w/ ESTIM (Infraspinatus/Supraspinatus): Targets posterior rotator cuff activation decelerating the shoulder during high-velocity movements like pitching or throwing
💪Drop a comment or share with a teammate who needs this!
#305 #954

12/20/2024

Some 🔥🔥 eccentric hamstring control training in early phase of Grade 2 strain rehab. Focusing on the negative —where the muscle lengthens under tension— is key to healing but preventing future injury. Application of manual pressure by a therapist (as seen in these firat two) allows for variable resistance based on what you can tolerate in varied ranges of motion

Here’s the science 🧪: Eccentric training creates controlled muscle breakdown at the micro level, stimulating tissue remodeling and muscle growth while enhancing the tendon’s capacity to handle force.

🔺It also boosts strength specifically where injuries often occur—during the muscle’s lengthened phase!

Start slow, stay controlled, and progressively load the muscle over time. The result? Stronger, more resilient hamstrings that keep you in the game. 🍗

Address

3183 SW 38th Court
Miami, FL
33146

Opening Hours

Monday	7am - 5pm
Tuesday	7am - 7pm
Wednesday	7am - 5pm
Thursday	7am - 7pm
Friday	7am - 5pm

Telephone

(305)5010231

Website

http://www.kruperformance.com/

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