10/05/2026
I've been a trainer for 30 years, a Doctor of Physical Therapy for 13. I turned 47 today. And one week ago I fell to the floor mid-workout when my hamstring popped during walking lunges.
That's my leg in the photo. It looks about as fun as it felt.
Here's what I didn't do: sit on the couch, ice it, and wait. The old "RICE" approach — rest, ice, compression, elevation — is still the most common advice people get, often from well meaning medical professionals. And for most injuries, it's wrong.
Rest doesn't heal tissue. Controlled, graded movement does. The right loading strategy tells your body what to rebuild and how to rebuild it stronger than before.
One week later, I'm back to deadlifting 325 lbs. Not at 100% — but moving well, building back with a plan, and further along than I would be if I'd spent the last seven days on the couch waiting for permission to move.
This is the same approach I use with every person who walks into my Studio. Not rest. Not "wait and see." A skilled plan built around getting you back to what you want to do — faster and stronger than the old way ever could.
If you've been resting something and waiting for it to get better on its own — it might be time for a different approach.
Dr. Freeborn Mondello, PT, DPT
RunFree PT — Recovery & Performance
https://studio.runfreept.com
