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

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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

Ever tried adding plyometrics—only to end up sore, flared up, or frustrated?

In this episode of Past Your Prime, Craig and Alex explain how to reintroduce plyometric training without blowing yourself up. Whether you’re returning from injury, trying to get more explosive, or just want to stay athletic as you age, this conversation gives you a clear roadmap for success.

They cover:– What the stretch-shortening cycle (SSC) really is– How plyos train both your nervous system and your tendons– The most common mistakes people make when adding jump training– The foundational movements and phases you must own first– How to progress: landing → control → power– Why cramping might get worse before it gets better– Craig’s rules for volume, frequency, and intensity– Real-world examples from rehab and sport

If you’ve ever skipped the “boring” prep and paid for it later, this episode will show you how to do plyos the smart way—without wrecking your knees, aggravating old injuries, or derailing your training.

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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

Why do you feel fine during a workout… only to wake up sore, stiff, or wrecked the next day?

In this episode of Past Your Prime, Craig and Alex break down a powerful clinical tool: the 3-Capacity Model, which helps you identify what’s actually limiting your progress—and what’s setting you up for injury, burnout, or flare-ups.

They cover:

• The difference between energy capacity, tissue capacity, and exercise capacity

• Why most people train the wrong one (and don’t realize it)

• How to use the 6-level response scale for fatigue and pain

• Why workouts that feel good can still backfire

• Case studies: a breast cancer survivor, a college runner, and a retired firefighter trying to get back on track

  
  

If you’ve ever said, “I don’t get why I’m sore—I didn’t even push that hard,” this episode will change how you think about fatigue, injury, and sustainable performance.

🎧 Subscribe to catch all future episodes

___________________________________________________

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