No knee pain? You might still be failing rehab.

In Episode 22 of Past Your Prime, Craig and Alex break down the most common mistake in knee recovery: assuming that once the pain is gone, you’re ready to get back to life. Spoiler—your knee disagrees.

Using Alex’s recent flare-up as a case study, Craig explains why true recovery depends on more than just how your knee feels. You’ll learn the four metrics every athlete and active adult needs to pass before getting cleared: full extension, no swelling, full flexion, and quad strength.

They also dig into the real reason cortisone shots create long-term problems, how swelling shuts down your quad, and why glute training isn’t the fix everyone thinks it is.

Whether you're recovering from injury or just want knees that last, this one’s a must-listen.

We cover:– Why "pain-free" doesn’t mean "problem-free"– The 4 clinical signs you need to clear before resuming activity– How to test your own knee extension– What joint swelling does to your quad (and how to reverse it)– Why cortisone can feel like a miracle—and still ruin your joint– How to create a positive rehab loop (instead of a doom loop spiral)– The real role of glutes in knee recovery– When to use heel lifts, ideal knees, and quad primers

Resources:👉 Check out pastyourprime.com for knee tools, training programs, and recovery content.

Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life.
Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic.
💡 Join the community: pastyourprime.com

Follow us on Instagram:📲 Alex – @spikerkeicher📲 Craig – @craigsmithPT

Cramping mid-game? Here’s why it happens—and how to actually fix it.

In Episode 21 of Past Your Prime, Craig and Alex tackle one of the most frustrating problems in sports: calf and hamstring cramps. Alex shares a real-time story from a recent volleyball match where he finally overcame a calf cramp mid-game using a neural flossing technique—and why it worked for the first time in his life.

Craig breaks down the science behind muscle cramping, including the real role of the nervous system, why stretching often makes things worse, and how fatigue, inhibition, and movement patterns all contribute to recurring cramps. They also discuss hamstring pulls, glute shutdown, and how to rewire your body to stop overusing the same muscles.

Whether you’re an athlete, weekend warrior, or just tired of waking up with leg cramps, this episode gives you the tools to take control.

We cover:

– Why your cramps aren’t caused by hydration or electrolytes

– How to tell if your cramps are coming from your back

– Why glute inhibition leads to hamstring overload

– Real-time cramp solutions: neural flossing, traction, and activation

– When your training style becomes your injury risk

– The #1 mistake people make when treating cramps (stretching!)

– How to identify and treat double crush syndrome

– How to stop night cramps before they start

Resources: Are You Past Your Prime?

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

Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic.

💡 Join the community: pastyourprime.com

Follow us on Instagram:

📲 Alex – ⁠@spikerkeicher⁠ 📲 Craig – ⁠@craigsmithPT

Feeling motivated but still can’t make progress? In Episode 20 of Past Your Prime, Craig and Alex break down why motivation alone isn’t enough—and what to do instead.

Using Alex’s recent string of injuries and volleyball training as a case study, they reveal a four-step system designed to eliminate failure points, build foundational skills, use feedback loops, and continuously upgrade your plan.

Whether you're a busy adult trying to stay fit or an athlete balancing real life with training goals, this episode gives you the tools to build a body that can actually handle your life.

We cover: – Why motivation fails—even when you're fired up – How to find and eliminate the real failure points in your routine – The five barriers that stop people from working out consistently – Foundational physical and life skills you need to succeed – How to use tight feedback loops to avoid setbacks and tweak your plan – Why refining your training system matters more than just “working harder”

Resources:

Are you past your prime?

How to Start a Workout Routine

Motivation Myth

Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life. Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic. 💡 Join the community: pastyourprime.com