There are lots of walks in life: the catwalk, the moonwalk, the walk of shame… But for most of us, walking is mostly just a great way to get around. It’s also one of the easiest forms of exercise, since it requires no equipment (or real skill). That said, walking from the bedroom to the living room isn’t going to count toward your cardio goals. So when does walking really become exercise?

It’s no secret that being strong is an important part of being a runner and critical for preventing injuries. But there are many different fads that pop up in the strength training world, and not all of them are backed by science. Functional training, though, is one method that research shows is effective for everyone from children to grandma and grandpa, as well as athletes like us runners.

If you’re an active person, chances are you may want to see a physical therapist at some point. Many factors go into how likely that might be, but even minor aches and pains can sneak up on the best of us. Thankfully, pain often comes and goes, but if it doesn’t, a physical therapist is there to help. I know, because I am one .

Everyone knows that you need to commit time to training to hone your body for peak performance in sports and other physically demanding activities, but before you get to your workouts, there's one pressing question: Is stretching a necessary part of that equation?

Your shoulders are probably not the first body part you think about strengthening when running is your go-to sport, but you might want to rethink that. The muscles around the shoulder, including the four rotator cuff muscles, are important for all of us runners, as they affect your arm swing. Strengthening the rotator cuff muscles can contribute to improved running form as well as stronger shoulders, which you’ll definitely want for planks or cross-training workouts that you’re doing (or know you should be doing).

The iliotibial band—also known as the IT band—is not only one of the most common culprits of knee pain for cyclists, but it also one of the most commonly misunderstood parts of our athletic bodies. Understanding why the IT band can become a source of pain first requires an understanding of the anatomy. What is the Iliotibial Band?

When most people think of tai chi (short for “T’ai Chi Ch’üan”) they usually imagine a group of older people moving in slow motion in a public park. But this ancient movement practice is not just for the 65-plus crowd. Tai chi has many for people at any age, according to , like reducing stress, improving strength and balance, and reducing the likelihood of developing chronic diseases such as diabetes, hypertension, and chronic pain.

By now, most people know that planks are good for you. The one simple position can help you tone and strengthen your abdominal, shoulder, arm, and hip muscles. The name “plank” itself comes from the idea of a plank of wood or wooden board—a hard, solid structure that has no moving parts and can support a heavy load when positioned properly. Our bodies can take on forces from all different directions, and they also need to be able to move, but also stabilize when hit with unexpected force.

Humans can do amazing things, but sometimes, we have to admit it: Our lives are not perfectly designed for our bodies. For starters, we sit too much and we stare at too many screens. All this bad positioning can take a toll on our bodies and their alignment. Muscles that are supposed to be lengthened and shortened throughout the day stay short, making them tight and potentially limiting movement.

We use the muscles in and around our hips constantly, from getting out of a chair, to walking, to powering through just about any workout. Which means there’s a good chance you’ll feel it when your hips aren’t functioning at their best.

Before you get ready for a big lower body workout, make sure you can be steady on your feet underneath you. Weak and wobbly ankles are an easy precursor to many different types of injuries. To avoid many different types of injuries that occur while on your feet, try throwing some proprioception training in with your strengthening routine.

It usually goes something like this: You take some time off of running, or maybe you are just getting started for the first time, and you decide to get back out there. You’re motivated, and your intentions are good, so you pledge to get out there every day. First, you walk a little. Then you walk-run. Then you’re full-on running! You’re feeling great. You’re optimistic. And boom—you start feeling pain in your ankles.

When people think about core exercises, they usually imagine exercises that begin in the supine position, or lying on your back. There are some very effective core moves that begin in this position, but they aren’t the only ones that can help you get the abs you want. Bust out of your exercise funk and challenge your abdominal muscles (all of them) by breaking out these hanging and standing variations of the traditional “core” routine.

Let’s face it: Our bodies' design and the way we use them aren’t always compatible. Our constant computer and phone use means that your head and eyes tend to be tilted downwards more than you want to admit, and definitely more than you probably realize. This forward, downward head position (aka "tech neck") can take a serious toll on your body, leading to neck stiffness, upper and lower back pain, and even headaches.

What do dizziness, headaches, jaw pain, and erectile dysfunction all have in common? These might sound like symptoms you experience after a wild night out, but they are actually all symptoms you probably didn’t know could be treated with physical therapy.

Of all the aches and pains that can plague runners , knee pain is one of the most common. As a doctor of physical therapy, patients often ask me when it’s OK to run with knee pain and when running through it could lead to a worse injury. As a runner myself, I’m guilty of running with knee pain when I should probably be taking a break. If you’re anything like me, it takes a significant amount of pain to actually get you to stop running, but the truth is, that’s not always the best approach.

You've probably heard big guys at the gym tossing around the word "hypertrophy" when they talk about their lifting goals — but what does that even mean? Are the principles behind the term just some sketchy bro science, a passing fitness fad, or real, lab tested-and-proven physiology?

It's one of the most uncomfortable moments you can have in the gym: An awkward landing, a pop, and the painful sensation that prevents you from squatting, running, and even walking normally. You've strained your groin — but do you really understand how or why you'll want to ice around your junk for the foreseeable future? Groin strains are among the most common type of muscle strain, but they can be particularly annoying due to their location.

Unfortunately, the phenomenon is quite common. Just about everyone experiences headaches at some point in their life, and according to the World Health Organization (WHO), as many as 1 in 20 adults has a headache almost every day . But what exactly is a headache? Loosely defined, a headache is any kind of pain in the head, but it can also include pain in the face or neck. There are more than , if you want to get specific, varying in intensity, location, duration, and origin.

If you’re like most guys, you probably don’t associate yoga with the weight room. But you may be surprised how much a few simple yoga poses can seriously improve your overhead lifting technique, improve your postural alignment, and protect your shoulders and back from injury. Yoga began in India circa 3000 B.C. as a practice to find harmony between mind and body. In the thousands of years since then, the exercise has evolved and branched into many new styles that can benefit just about everyone.