Fitness Pain Free

Fitness Pain Free Excellence in Fitness, Performance and Rehabilitation Get back to what you love doing and stay healthy while doing it.

03/12/2026

👉 Comment “Insiders” to Learn More & Take Advantage of the Sale Price This Week Only

If you found this helpful, you’ll love FPF Insiders Academy.

Inside I break down the exact rehab progressions, case studies, and strength programming systems I use with patients every day.

🔥 Insiders is on sale this week

Save 50% on the annual membership.

👉 Comment “Insiders” to Learn More & Join Now

03/07/2026

Respond with “PTGUIDE” in the comments below to receive this free guide
Know the Difference Between Patellar Tendinopathy vs Fat Pad Irritation!

03/06/2026

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🦵🏼Six Strategies to Improve Knee Extension After Knee Surgery 🦵🏼

03/05/2026

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📖📚Here are a few clinical findings when examining a Patient for Hip Dysplasia 🦵🏼🦵🏼

Good news, guys!In order to celebrate the relaunch of my online educational platform “Insiders Academy” (Next Monday) I’...
03/04/2026

Good news, guys!

In order to celebrate the relaunch of my online educational platform “Insiders Academy” (Next Monday) I’m giving away a free year!

It’s simple to enter:

1. Follow 
2. Like this post!
3. Tag a friend who would be interested in leveling up their skills as a coach and clinician. Each tag is an entry!

I’ll give you bonus entries if you share this post on your story.

I’ll select a random winner 48 hours after this post goes live so don’t wait!

03/04/2026

Respond with “ACLWEBINAR” in the comments below to receive this free guide
🚷Gait Retraining after Knee Surgery?! 🚶🚶‍♀️

03/03/2026

Respond with “ACLWEBINAR” in the comments below
3 Special Tests to Diagnose ACL Tears 🦵

When you’re ruling in (or out) an ACL tear, don’t skip the fundamentals:

1️⃣ Lachman Test – Most sensitive for acute ACL injuries. Assess anterior tibial translation at ~20–30° flexion.
2️⃣ Anterior Drawer Test – Performed at 90° flexion. Watch for excessive anterior translation (and hamstring guarding).
3️⃣ Lever Test (Lelli Test) – Place your fist under the proximal calf and apply downward pressure to the distal quad.
👉 If the heel doesn’t lift off the table, suspect an ACL tear.

📚 Clinical examination remains a powerful diagnostic tool when performed correctly.

MRI supports the diagnosis — but your hands-on assessment sets the stage.

Save this for your next knee evaluation.

03/02/2026

Respond with “FAI” in the comments below
HIP FLEXOR STRAIN? Don’t Skip This Test.

Everyone loves to label anterior hip pain as a “hip flexor strain.”
But can your clinical exam actually predict what shows up on MRI?

📚 Serner et al., BJSM 2016
“Can standardised clinical examination of athletes with acute groin injuries predict the presence and location of MRI findings?”

Here’s what matters:

🔎 In athletes with acute groin pain,
Resisted hip flexion in the Thomas test position showed:

• Sensitivity ≈ 0.72
• Specificity ≈ 0.67

Translation:
It’s reasonably good at identifying hip flexor involvement — but it’s not perfect.

💡 Even stronger indicators?
Clusters of multiple positive tests increased diagnostic accuracy.

🚫 One test ≠ diagnosis
✅ Patterns + load response + mechanism matter



Clinical takeaway:
If you suspect hip flexor strain, don’t just test at 90°.
Test resisted hip flexion in the Thomas position to bias iliopsoas.

But remember — groin pain is layered.
Adductors, re**us femoris, iliopsoas, and even abdominal wall can overlap.

Diagnose with intent. Not assumption.

03/01/2026

Respond with “ACLGUIDE” in the comments below to receive this free guide
Open Chain Knee Extension After ACL Reconstruction… Safe or Scary? 🤔

For years we were told:
🚫 “No open-chain knee extension early after ACL surgery.”
🚫 “It increases graft laxity.”
🚫 “You’ll stretch the graft.”

But what does the research actually say?

A 2023 cohort study looked at early open kinetic chain exercise after ACL reconstruction and evaluated:
• Quad strength
• Graft laxity

Here’s the key takeaway:

👉 Early open-chain work did NOT increase graft laxity.
👉 It DID help improve quadriceps strength.

And we know this:
If the quad doesn’t come back…
The knee doesn’t come back.

The ACL doesn’t fail because you performed controlled, progressive knee extensions.
It fails when load management is poor, programming is careless

02/28/2026

Respond with “KNEEGUIDE” in the comments below
Do meniscus tears actually heal? 🤔

It depends on where the tear is.

The meniscus has 3 zones based on blood supply:

🔴 Red–Red Zone
Best blood flow = best healing potential
Longitudinal tears here have repair failure rates as low as ~6–28%.

🟠 Red–White Zone
Moderate blood flow
Healing is possible… but less predictable.

⚪ White–White Zone
Poor blood supply
Healing potential is limited, and certain tear types (like radial/oblique) have much higher failure rates after repair.

👉 Translation: not all meniscus tears are created equal.
Location + tear type matter more than the scary MRI wording.

Rehab isn’t “slow” because your body is broken.
It’s strategic because biology matters.

Save this for your next knee patient (or your own knee anxiety).

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110 Clematis Ave
Waltham, MA
02453

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