Feeling tight all the time?
You might not need more stretching—you might need better movement, load management, and a new way to understand what “tightness” actually means. In this episode, Craig and Alex challenge the cultural obsession with stretching and unpack why static stretching is often overrated, misused, and even harmful when dealing with pain, injury, or performance goals.

We break down the real reasons people feel tight, why stretching doesn’t make you more flexible, and what to do instead if you want to move better, stay pain-free, and keep training as you age.

In this episode:
– Why tightness is a sensation—not a diagnosis– The 9 reasons you might feel tight (and why stretching won’t fix them)– How stretching masks useful symptoms and delays recovery– When stretching actually makes injuries worse– The problem with hypermobility and “feeling tight”– Why static stretching reduces power and performance– When stretching is appropriate (rare, specific cases only)– Alternatives to stretching that build real mobility and control– Craig’s concept of Sensory Motor Tightness Syndrome– How to rethink your warm-up, cool-down, and mobility work

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Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.

In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.

💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠⁠pastyourprime.com⁠⁠⁠⁠

Follow us on Instagram:

📲 Alex – ⁠⁠⁠⁠@spikerkeicher⁠⁠⁠⁠

📲 Craig – ⁠⁠⁠⁠@craigsmithPT⁠

Medial ankle pain?

You might be dealing with a posterior tibialis injury—and not just a “flat foot.” In this episode, Craig and Alex break down why so many people miss the real cause of their foot pain and how the wrong rehab strategy leads to chronic issues. We cover structure vs. function, key signs, overpronation myths, and how to use taping and bracing to offload the post tib tendon without relying on orthotics forever.

In this episode:– What the posterior tibialis does—and why it matters– Key signs and testing for post-tib tendinopathy– How foot structure (flat vs. rigid) influences injury risk– Why taping and bracing work (and how to use them right)– The 5 levels of artificial stabilization– Common rehab mistakes with post-tib pain– When orthotics become a crutch– Progressing to long-term load tolerance

🛠 Tools Mentioned:
▶️ Modified Low Dye Taping – How To Guide▶️ Ankle Compression Wrap – Setup Instructions

___________________________________________________

Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.

In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.

💡 Learn more, access resources, and join our community: 👉 ⁠⁠⁠pastyourprime.com⁠⁠⁠

Follow us on Instagram:

📲 Alex – ⁠⁠⁠@spikerkeicher⁠⁠⁠

📲 Craig – ⁠⁠⁠@craigsmithPT

Why does your injury keep coming back—even after rehab?

In this episode of Past Your Prime, Craig and Alex break down the “Rehab Gap”: the vulnerable zone between feeling better and actually being better. If you’ve ever stopped rehab too early, mistook fitness for readiness, or blown yourself up trying to return to activity, this episode is for you.

They unpack:

• Why symptoms disappearing doesn’t mean the injury is resolved

• The difference between tissue capacity and exercise capacity

• What the rehab standard actually looks like

• How the therapeutic gap explains your plateau

• The full checklist for graduating from Phase 3 and avoiding reinjury

Whether you're managing a bum knee, cranky wrist, or recurring back pain—this episode helps you cross the Rubicon and stay in the game.

✅ Phase 3 Completion Checklist: Are You Ready to Cross the Rehab Gap?

Use this checklist to assess whether you're ready to move from rehab to full performance:

1. Key signs are clear and improving – You can track progress and responses to activity.

2. You tolerate higher volume and intensity – No delayed flares (12–72 hours) or end-of-week crashes.

3. Your home plan includes progressive loading – You’re actively increasing load and complexity.

4. You’ve reintroduced key real-life triggers – And your body handles them without setbacks.

5. Artificial stabilization is minimal – Bracing, taping, or aids are now used only as training/performance tools.

6. Tissue and fatigue responses are stable – You know what your body can handle and can adjust as needed.

7. You can manage flare-ups independently – Without relying on providers, meds, or external tools.

8. You’ve kept your therapeutic gap – You’re still doing what helps, even as you feel better.

If you're missing one or more of these, you're likely still in Phase 3. Stay there, keep building tissue capacity, and monitor your feedback loops.

Mentioned in the Episode:

• Craig’s 4 signs of a healthy knee

• Dwyane Wade and the failure of elite rehab systems

• Tissue response levels and flare-up timing

• The 3 Capacities Model (energy, tissue, exercise)

• Artificial stabilization levels (crutch → performance aid)

• How to stop confusing pain relief with actual readiness

___________________________________________________

Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.

In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.

💡 Learn more, access resources, and join our community: 👉 ⁠⁠pastyourprime.com⁠⁠

Follow us on Instagram:

📲 Alex – ⁠⁠@spikerkeicher⁠⁠

📲 Craig – ⁠⁠@craigsmithPT