Dr Jason Won, Physical Therapy And Coaching

Your knee pain isn't a strength problem. It's a variety problem.

If you're still doing the same glute bridges, clamshells, and bodyweight squats your PT gave you months ago

..this is why it stopped working.

1) Strengthen your quads AND hamstrings.

Overdeveloping one alone doesn't protect the joint.
Both need to be strong enough to guard the ligaments and cartilage around it.

2) Look above and below the knee aka regional interdepedence.

Your hips control rotation and side-to-side force. Your ankles and feet absorb load before it ever reaches your knee. Train front-to-back only, and you're exposed everywhere else.

3) Add plyometrics and progressive overload, at any age (see my client in their 70s doing what my 20 yewr old's doing)

The same 3 sets of 10 for six months stops producing results because your body already adapted.

Jumping and landing drills 🦵 done at the right intensity, teach your knees to decelerate and handle real life.

Which of these are you missing in your rehab? Drop a 1, 2, or 3 below.

Save this for your next leg day. Send it to someone stuck doing the same PT sheet on repeat.

Your dumbbell rear delt fly is missing the one thing that actually relieves shoulder pain.

Here's my go-to move for shoulder pain relief and real shoulder stability: the single-arm cable rear delt raise.

Why it beats the standard dumbbell version

👌 Threee bases of support.

Your working arm moves with two feet on the floor and your opposite hand braces against your knee, so you're stable enough to actually load the muscle instead of just fighting to balance.

💪 Constant tension.

A dumbbell reverse fly goes slack at the bottom. This cable rear delt fly keeps tension on the muscle through the entire range, from full horizontal abduction all the way across your body.

🤹‍♂️ The real win here is balance.

Most of us have an overdeveloped chest and front delt from years of pressing and zero pulling. Training your rear delts directly starts to fix that imbalance, which is a big piece of how you can reduce pain in the front and build genuinely strong pain-free shoulders.

Protocol: 10-20 reps per side. Dial in the weight, control the speed, and don't let momentum do the work.

Save this one so you have it at the gym.

Comment below if you're adding this to your shoulder day 👇

If you’ve been dealing with low back pain for a while, you know it’s not just about the pain itself. It can affect how you move, how you sleep, how you work, and even how much you enjoy your everyday life.

That’s why I put together these 4 videos to help you better understand what may be contributing to your pain and what you can actually do about it.

Inside, you’ll learn about:

• Common mistakes that can keep back pain going
• Exercises to build strength and stability
• Simple lifestyle strategies that can help reduce daily pain
• The mindset and movement strategies that can help you regain confidence in your body

Watch these 4 videos and start learning what you can do to take back control of your low back pain.

Comment “PAIN FREE” to get your FREE Pain-Free Blueprint eBook with expert tips to help prevent back pain.

You are not your diagnosis.

I hear it all the time.

"I'm an arthritis patient."

"I'm a low back sufferer."

"I'm damaged goods."

A label doesn't just describe what happened to your body. It starts to decide what you think is possible for it.

I know because I lived it.

After my car accident, a chiropractor told me my neck and back were done.

Early arthritis.

Damaged goods.

He didn't just diagnose my spine — he closed the door on my mind too.

I believed him for a long time.

I remember thinking: how could someone this fragile ever hold a baby? Chase a toddler? Be a real dad?

So I didn't just carry pain in my neck. I carried a label in my identity.

Everything changed when I stopped asking "what's wrong with me" and started asking "who do I want to become."

Not the guy with the bad neck. The guy who gets stronger anyway.

Today I have 3 kids on my shoulders — literally and figuratively. Not because the diagnosis disappeared.

Because I stopped letting it write the whole story.

Here's what I want you to hear: a diagnosis is information. It's not a sentence.

— You are not your MRI

— You are not your worst day

— You are not the label a doctor handed you in a five-minute visit

You get to choose what you build from here.

Which question hits home for you today?

Is there a label you've been carrying longer than you needed to?

Or — what would you do differently this week if you stopped calling yourself "the person with the bad back"?

Drop your answer below. I read every one.

— Dr. Jason Won, PT, DPT, OCS

Nobody warns you that chasing quick fixes for chronic pain can quietly take five years of your life.

Jacob had two hip surgeries.

He tried dry needling, acupuncture, and a rotating cast of physical therapists.

Every single one gave him short-term relief and long-term dependence.

He kept needing them. He never stopped needing them.

That's not a fix. That's a subscription to staying broken.

The shift that actually worked wasn't another treatment done to him. It was becoming the owner of his own body, understanding his own mobility restrictions, and building real strength through 1-on-1 coaching designed around his specific compensations, not a generic template.

He told me himself: be prepared to work. This isn't passive. But it's his body now, not his provider's.

If you've tried everything and you're ready for the bleeding of time, money, and frustration to finally end, you don't need to stay stuck.

Use the link in my bio or DM me privately the phrase "PAIN FREE" to get all the details about our 1-on-1 virtual pain relief coaching.

Nobody warns you that chasing quick fixes for chronic pain can quietly take five years of your life.

Jacob had two hip surgeries.

He tried dry needling, acupuncture, and a rotating cast of physical therapists.

Every single one gave him short-term relief and long-term dependence.

He kept needing them. He never stopped needing them.

That's not a fix. That's a subscription to staying broken.

The shift that actually worked wasn't another treatment done to him. It was becoming the owner of his own body, understanding his own mobility restrictions, and building real strength through 1-on-1 coaching designed around his specific compensations, not a generic template.

He told me himself: be prepared to work. This isn't passive. But it's his body now, not his provider's.

If you've tried everything and you're ready for the bleeding of time, money, and frustration to finally end, you don't need to stay stuck.

Use the link in my bio or DM me privately the phrase "PAIN FREE" to get all the details about our 1-on-1 virtual pain relief coaching.