Good Reps Physical Therapy

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Good Reps Physical Therapy Good Reps Physical Therapy is on a mission to help YOU reach your goals.

We are here to help you live your fullest potential by providing you with the right tools for good movement and recovery.

10/19/2026

The secret exercise most clinics won’t tell you about?

Its that most pain will go away with 3 sets of 10 of absolutely nothing. 🤫

If you tweaked your back or shoulder last week, you probably don't need a 12-week rehab plan, a magic adjustment, or expensive passive treatments. Your body is remarkably good at healing itself. It just needs time, comfortable movement, and a little patience.

So, what happens at the 12-week mark?
If your pain is lingering past 3 months, the game changes. At this stage:
Tissues are typically healed, but your nervous system remains on high alert.

Rest stops helping and starts causing stiffness and loss of strength.
Your body starts compensating, building fear around basic movements.
This is where actual physical therapy steps in. We don't just put ice on it. We find your current load tolerance, retrain the movements you’ve been avoiding, and progressively rebuild your strength so the pain stops coming back.

Stop resting a 3 month old injury. It’s time to start loading it.

💬 Has your pain been hanging around longer than 12 weeks?

Maybe it’s time to pay your local friendly PT a visit.

10/17/2026

Strength training during marathon season only works if you do it right. Two things to avoid:

1️⃣ Chasing a ton of reps — 4-6 reps is what's been shown to improve running economy and lower injury risk.
2️⃣ Training on your rest days or easy runs. Pair your strength work with your hard days (like intervals) instead, so your rest days actually stay rest.

Get this right and strength training becomes one of the best things you can do for performance and injury prevention this season.

10/15/2026

It is called the great toe because of it's importance in gait, running, and anything athletic.

Approximately 50 to 70 degrees of extension is required during the push off phase to allow for proper mechanics and efficiency.

Lack of adequate extension can lead to compensation, including early heel-off, decreased stride length, excessive foot pronation and potential bunion formation. If you are feeling limited in range of motion in your great toe.

Try out these tips to clear the restriction.

1) Great toe self Mobilization: Isolate the great toe and shift it side to side/forward and backwards.

2) Quadruped Hover: Build weight bearing tolerance at a greater range of extension.

3) Triple Extension: Recreate the push off phase by extending at the hip, knee, ankle and great toe simultaneously.

10/13/2026

Have you been stretching and stretching to help your tendinopathy and not making any progress? 😭 Maybe stretching is not the right treatment for you!

Progressive loading of tendons including resistance training is the cornerstone of tendinopathy treatment! 💪🏾

In some cases tendons do NOT like being compressed, therefore repeated stretching can lead to an increase instead of a decrease in pain 🤕

Stretching isn't always contraindicated for tendinopathies and can be helpful if mobility limitations are present.

Keep these things in mind when adding stretching to your tendinopathy rehab:

🔹 Level of irritability of the tendon
🔹 Tissue tolerance to stretch or compression
🔹 Mobility limitations
🔹 Stage of rehab and tissue healing

Total recovery from tendinopathy can take an extended period of time, but if you continue to struggle with pain it may be time to reach out to a PT to help ensure you are on the road to recovery!

10/10/2026

Medial tibial stress syndrome more commonly referred to as shin splints is super common in individuals that participate in repetitive impact heavy activities, such as running. However, along that same spectrum are stress fractures, a more serious diagnosis. So, how do these typically present and when should you be concerned?

Typically symptoms will be located on the inner side of the low leg bone, closer to the ankle than it would to the knee. And may be tender, achy, or quite sharp. Symptoms may come on with loading such as running, jumping, or in more severe cases, walking. Generally, stress fracture symptoms will be more localized than shin splints.

But if you are concerned about symptoms you are experiencing, it is always best to find a PT near you or see your doctor.

10/07/2026

It’s so easy to say, “I moved the wrong way” or “I'm just prone to injury.” But movement is just one piece of the puzzle. Address the rest to get back on track.

Checklist:
Rest 😴
Fuel 🍎
Stress 📈
Consistency 🏋️‍♂️
Load 🏃‍♀️

Meet Dr. Matt Orrok, the newest member of the Good Reps family!
10/06/2026

Meet Dr. Matt Orrok, the newest member of the Good Reps family!

10/05/2026

Get to know Dr. Matt Orrok!

10/01/2026

As you’re peaking and tapering for your next race, you don’t have to entirely drop strength work. It is true that doing heavy or high-volume calf raises can hinder your ability to recover as you peak for your race, but this is where overcoming isometrics can come in handy.

Isometrics are often used for early stages in rehab, but can also be used as a training tool as it allows you to manage fatigue while achieving a high level of intensity to maintain strength qualities.

09/29/2026

Check out these tips, to make sure your shoe wear and surface selection are helping, and not hurting your hops!

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639 Vanderbilt Avenue
Brooklyn, NY
11238

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