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Iron Health, 78 Southfield Avenue, Suite 201, Stamford, CT (2025)

09/19/2025

Top 5 Stretches Every Cyclist Needs | Prevent Pain and Ride Strong

Cyclists are you skipping your stretches? That’s the fastest way to tight hips, sore backs, and injuries.

Dr. JT from Iron Health breaks down the 5 essential stretches you should do before and after cycling to keep your body loose, strong, and pain-free:
1️⃣ 90/90 Shin Box – unlock tight glutes
2️⃣ Active Hamstring Stretch – lengthen and activate
3️⃣ Quad + Hip Flexor Stretch – release tension in the front of your legs
4️⃣ Iron Cross – reset your lower back
5️⃣ Open Book – improve mobility in your upper back

Whether you’re training for races, cycling outdoors, or crushing a spin class, these stretches are the key to better performance and recovery.

📍 Iron Health is here in Westchester County (Ardsley, Peekskill, Briarcliff) and Stamford, CT.
💬 DM us “CYCLE” for a free physical assessment to get a custom mobility plan built for your body.

09/19/2025

5 Must-Do Stretches for Cyclists | Prevent Tightness & Ride Strong

Cyclists stop skipping your warm-up and cooldown. 🚴 Tight hips, hamstrings, and lower back pain don’t have to be part of the ride.

Dr. JT from Iron Health breaks down 5 essential stretches every cyclist should do before and after biking:
1️⃣ 90/90 Shin Box – unlock your glutes
2️⃣ Active Hamstring Stretch – lengthen and activate
3️⃣ Quad + Hip Flexor Stretch – release the front of your thighs
4️⃣ Iron Cross – reset your lower back
5️⃣ Open Book – improve mobility in your upper back

Whether you’re cycling outdoors, training for races, or hitting a spin class, these stretches will keep you loose, strong, and injury-free.

📍 Available in Westchester County (Ardsley, Peekskill, Briarcliff) & Stamford, CT.
💬 DM us “CYCLE” to book a free physical assessment and get a plan built for your body.

09/19/2025

4 Must-Do Exercises to Build Cycling Strength | Iron Health PT

Training for long rides, triathlons, or even just weekend cycling? 🚴♂️ Dr. JT shares 4 powerhouse exercises that helped him prepare for the Ironman and boost cycling performance:
1️⃣ Wall Sits – build quad strength + endurance 2️⃣ Split Squats – single-leg power & stability 3️⃣ Curtsy Lunges – glute activation for stronger pedal strokes 4️⃣ RDLs – hamstrings & posterior chain for balance and speed
Whether you’re a competitive cyclist, triathlete, or just looking to level up your fitness, these moves are a game changer.
📍 Iron Health locations in Westchester County (Ardsley, Peekskill, Briarcliff) & Stamford, CT. 💬 DM us “CYCLE” to get a free physical assessment and custom strength plan tailored to your goals.

09/17/2025

✨ Briarcliff's Patient of the Month: Big Ger 💪🏽

Big Ger came in after a total knee replacement. Although we love helping people avoid surgery, if possible, the reality is that sometimes surgery is the best or only option for some people.

Since he started coming to Iron health Gerald has experienced an increase in strength, balance, flexibility and overall confidence. He says, "the team has guided me through initial recovery and ongoing development. Everyone is amazing - special thanks to Ryan, Angelo and Anthony for putting up with me - much love to the boys!"

Much love right back at cha Big Ger!

He says that now he's experienced some wins he's looking forward to living his life again, and 300 yard drives (lol)!

09/16/2025

Chronic pain can be overwhelming, making it hard to stay present. Many people turn to medication, but that can lead to addiction, especially with lower back pain. It's important to find ways to manage pain and explore alternatives.

09/12/2025

ACL Tear Facts You Need to Know | Dr. Alexa Explains

Did you know ACL tears are among the most common sports injuries? Dr. Alexa from Iron Health breaks down key stats every athlete, parent, and weekend warrior should know:

ACL tears often happen in sports with pivoting and cutting like basketball, baseball, and soccer.

Women are more likely to tear their ACLs than men due to biological and hormonal factors.

Recovery is not overnight, physical therapy after an ACL tear can take 6–12 months to restore strength and function.

If you or someone you know is active in sports, understanding these risks is the first step to preventing them.

For a personalized assessment of your movement and injury risk, schedule a session with our team at Iron Health today.

09/10/2025

Alan is the epitome of effort and consistency. Alan entered Iron Health after undergoing a partial knee replacement. With a clear vision of returning to his exercise and hobbies in mind, Alan took action.

Our sessions focused on returning knee range of motion, providing a solid foundation with stabilizing activities and strengthening his lower body to tolerate the stresses of his active lifestyle.

From pain in his knee to waterskiing!

Here's what Alan has to say about Iron Health:

"I came to Iron Health after a I had a partial knee replacement (mycoplasty) on July 8th.
My biggest win so far has been to get back waterskiing and mountain biking which I did at 6 weeks. My next goal would be racquet sports and snow skiing at the 4 month mark."

Keep it up Alan we can't wait to see you on the slopes ⛷️🤙🏽

09/05/2025

3 Tips to Prevent Running Injuries | Dr. JT’s Must-Know Advice

Runners in Westchester & Stamford — stop injuries before they stop YOU! Dr. JT from Iron Health is breaking down 3 essential tips to keep you running stronger, longer, and pain-free:
1️⃣ Strength train your lower body at least 2x per week 🦵
2️⃣ Improve your cadence (steps per minute, not speed!) ⏱️
3️⃣ Watch your running volume — don’t go from 0 to 10 miles in one day! 🛑
💡 Whether you’re training for a marathon or just running for fun, these tips will save you from setbacks and keep you crushing your goals.
👉 If you’re ready to run smarter, not harder, drop a 🏃‍♀️ in the comments and share this with a running buddy!

09/04/2025

Back on Track After Summer ☀️ | Iron Health Squat Wins + Stamford Coming Soon

After the summer months, it’s easy to fall out of routine—but Iron Health makes it simple to get back on track ✅.

Before joining, my workouts were inconsistent and unstructured. Once I started training here, I found the accountability, support, and expert coaching I needed to finally see progress. From total body workouts to learning proper lifting form, the team at Iron Health has been a game changer.

Biggest win? Hitting 145 lb squats and falling in love with Leg Day 🚀. Plus, the physical therapy sessions improved my flexibility and recovery, making me stronger all around.

💡 If you’re in Westchester County, Ardsley, Peekskill, Briarcliff—or soon Stamford, CT— this is your spot to build consistency, stay accountable, and achieve results.

✨ Whether you want to reset your fitness routine after summer, improve mobility, or crush strength goals—Iron Health will get you there.

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09/03/2025

3 Dynamic Warmups You NEED Before Hiking | Prevent Injury & Boost Performance

Attention Westchester + Stamford hikers! Before you hit the trails, don’t skip this 3-move dynamic warmup with Dr. Alexa from Iron Health. These simple exercises will help loosen your hips, activate your muscles, and prevent injury so you can hike longer, stronger, and pain-free.

✅ Hip Openers – improve mobility & balance
✅ Hamstring Sweeps – stretch & activate your hamstrings
✅ Dynamic Quad Stretch – get your blood flowing + prevent strain

Pro tip: Static stretching before hiking can actually increase injury risk. Stick to these dynamic moves instead!

Ready to hike smarter (not harder)? Save this routine & try it before your next hike.

09/01/2025

Wanna learn how our founder Dr. Joe lost over 40 lbs in the last 9 months + want to learn how you can kickstart your journey too👇🏽

This past January Dr. Joe decided that it was finally time to make a lasting change after years of weight fluctuations and inconsistent dieting (inclu. Intermittent Fasting, keto, calorie and macro tracking and OMAD or one meal a day)

Here’s what he did:
✔️got an accountability buddy to hit the gym with - they train 4-5X/week first thing in the AM
✔️started a structured hypertrophy training program with 6-8 weeks cycles to build strength and track progress along the way
✔️ got bloodwork and did hormone testing to get a custom supplement stack based on his hormone levels and blood chemistry markers with the help of Game Day Men’s Health in Stamford
✔️ started tracking calories and macros again with a short break where he switched to carnivore instead

Dr. Joe is not only looking his best but he’s also feeling his best too and because of that he’s committed to helping other men experience the same type of transformation….

That’s why Iron Health is teaming up with Game Day Mens Health in Stamford…

To give you the tools you need to kickstart your own health transformation 👊🏽

Join us in 1 week (Monday, 9/8) from 5:30-7:30 PM at Iron Health Stamford, in Harbor Point, with to:

💪🏽 learn the most impactful blood chemistry markers for men’s health …
💪🏽 and how to optimize those blood chemistry markers
💪🏽 learn how to keep your body injury free and moving like a well-oiled machine
💪🏽 experience hands-on stretching with a DPT at Iron Health
💪🏽 get shockwave therapy to reduce pain and inflammation that you may be experiencing
💪🏽 receive vitamin injections to boost energy
+ MORE

We already hit 15 sign ups but we’re opening spots up for 5 more people to sign up in the next week.

If you’re interested comment “mens health” below so we can get you registered for our event!

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