New research shows that running doesn’t cause knee arthritis — it may actually protect your joints. A 2023 systematic review found that runners experience less knee pain, healthier cartilage, and a lower risk of knee replacement than non-runners. Learn why running builds joint capacity and how strength training supports knee health and longevity.

Zero Point One Physical Therapy in NoMad NYC offers personalized, one-on-one sessions designed to relieve pain, rebuild strength, and improve performance. Our expert physical therapists combine hands-on care with progressive, fitness-forward training so you can move better, feel stronger, and live your fullest life.

A new 2025 study in Musculoskeletal Science and Practice found that muscle strength, not pain, best predicts how well people with knee osteoarthritis move and function. Even small gains in leg strength can lead to major improvements in mobility, independence, and quality of life.

Sauna and hyperbaric oxygen therapy may look like opposites, but research shows they complement each other: sauna expands your body’s circulatory “tank,” while HBOT fills that tank with more oxygen. The result? A new frontier in endurance, recovery, and human performance.

Most runners focus on mileage and training plans, but sleep may be the missing link for performance and recovery. At Zero Point One Physical Therapy in NoMad, NYC, we explore the science behind how sleep shapes endurance, reduces pain, and speeds healing.

At Zero Point One Physical Therapy in NoMad, NYC, we help active adults build both physical and cognitive resilience. Research shows stronger legs predict slower cognitive decline, while strength, aerobic, and mind–body exercise each protect different aspects of brain health. Learn how movement supports memory, independence, and long-term healthy aging.

Most people chase the latest workout trend or gadget, but real movement health comes down to four fundamentals: range of motion, strength, endurance, and speed. These are the “primary colors” of your body, and the way you blend them determines everything from mobility to power to stability. Learn why training these foundations consistently is the key to resilience, performance, and longevity.

Cardiovascular disease remains the leading cause of death worldwide, but a surprising solution is emerging. A large-scale meta-analysis found that isometric training—static holds like wall sits and handgrip squeezes—outperforms other forms of exercise in lowering blood pressure. With average reductions comparable to first-line medications, isometrics may be one of the simplest and most powerful tools for long-term heart health and longevity.

A study of over 2,300 recreational runners found that weekly mileage is the strongest predictor of race performance at every distance. Mileage drives bigger improvements than intervals or tempos, which only add gains once a base is built. At Zero Point One PT, we apply the same principle in rehab: build capacity first, then layer on intensity.

Everyone is searching for the next best exercise or supplement to prevent injuries—but the most powerful tool is already in your hands: sleep. Research shows that less than 7 hours per night raises your injury risk by 70%, while more than 8 hours can cut it in half. Sleep is when your body resets stress, repairs tissue, and restores balance. At Zero Point One Physical Therapy, we see sleep as the ultimate reset button—critical for staying injury-free and moving with confidence.

Stress isn’t just mental pressure — it’s any demand on your body, from tough workouts to tight deadlines. Research shows that academic stress can nearly double injury risk, and physical stress can triple it. Your body doesn’t separate work, life, and training stress — it all adds up. When managed well, stress becomes a driver of resilience and performance. When unmanaged, it leads to pain, fatigue, and burnout. Learn how to balance the load, build recovery into your routine, and turn stress into one of your greatest allies.

Strength training isn’t just for injury prevention — it helps runners stay efficient under fatigue. At Zero Point One Physical Therapy in NYC, we use strength and plyometrics to improve running economy, boost durability, and help athletes perform stronger when it matters most.

Not all sports drinks are created equal. At Zero Point One Physical Therapy, we explain why hydration is fuel — and how sodium and simple carbs can enhance performance, recovery, and resilience.

Even brief movement breaks during your day can significantly impact your muscle health and longevity. At Zero Point One Physical Therapy, we help NYC adults integrate smart, science-backed habits — like movement “snacks” — into their routine to maintain strength and independence as they age.

Struggling to fall asleep because your brain won’t turn off? You’re not alone. New research confirms what we’ve seen for years: sleep is a skill that can be trained. From emotional regulation to breathwork and stretching, we break down how to improve your sleep, recover faster, and move better—starting tonight.

We’ve been told to sit up straight to protect our spine — but new research says otherwise. Learn why supported slouching and postural variety may be the secret to a healthier back, and how we apply these findings at Zero Point One Physical Therapy.

Muscle is more than just for movement. It’s your body’s largest site for glucose disposal — and how you train it can either prevent disease or accelerate decline. Discover how strength and aerobic training reshape your metabolic future.

Contrary to popular belief, lifting weights won’t make you tight—it can actually improve your flexibility. At Zero Point One Physical Therapy in NoMad NYC, we show patients how full-range strength training builds mobility, control, and long-term function.

Walking with a weight vest has gone viral, especially among women looking to support bone health and metabolism. But does it actually help improve osteoporosis or osteopenia? Here's what research — and real-world training — say.

Running in the same shoes every day could be increasing your injury risk. Research shows that rotating your running shoes changes loading patterns, reducing repetitive stress and improving resilience. At Zero Point One Physical Therapy, we explain how small shifts in footwear can make a big difference in your running longevity.