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.

Stretching before a run has long been considered essential, but new research reveals it may not improve performance as once believed. While it doesn’t boost running efficiency, stretching can still support flexibility and mental readiness. Discover how to rethink your stretching routine for better results and smarter training.

A groundbreaking study found that older adults with low muscle strength had up to a 69% higher risk of earlier death. At Zero Point One Physical Therapy, we believe strength isn’t just about fitness—it’s about living a longer, better life. This article breaks down the research, explains what it means for your health, and outlines how our performance-focused approach can help you build resilience and longevity—at any age.

Muscle fiber types aren't fixed — and training changes more than you think. Learn how genetics, endurance, hypertrophy, and recovery shape performance with insights from Zero Point One PT.

Tendon pain isn’t just from overuse — it’s often a sign your tendon isn’t strong enough for what you're asking it to do. Whether it’s your knee, shoulder, or Achilles, the real issue is often poor load management. In this article, we break down why rest alone doesn’t heal tendons, how age impacts recovery, and what a smarter, strength-based rehab approach actually looks like.

Most people treat sciatica like a nerve problem — but that’s only part of the picture. At Zero Point One Physical Therapy in NoMad, NYC, we take a different approach. Sciatica often stems from poor load tolerance and undertrained tissues — not just nerve irritation. Learn how our performance-based method goes beyond pain relief to rebuild strength, function, and long-term resilience.

Pain isn’t always about damage — it’s often your body’s way of saying it’s not ready for the demands being placed on it. At Zero Point One Physical Therapy in NYC, we help active adults rebuild capacity, not just chase symptoms. Discover how our 3-step process guides you from pain to performance.

Most runners think more miles are the answer — but the real unlock for speed, resilience, and running longevity is strength. Backed by new research, this blog breaks down why strength training improves running economy, reduces injury risk, and how NYC runners can train smarter with Zero Point One Physical Therapy’s proven 3-step approach.

When it comes to running performance, your form matters—but not in the way most people think. A new meta-analysis reveals that no single movement pattern makes or breaks your running economy. Instead, it’s the coordination of multiple biomechanical factors working together that gives runners an edge. Here’s what NYC runners need to know to move smarter, not just harder.

Your Metabolism Isn’t Slowing Down—You’re Just Moving Less.
You don’t need to accept weight gain, fatigue, or aches as inevitable signs of aging. Much of what we blame on “metabolism” is actually a lack of movement, capacity, and resilience—all of which can be trained.