Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

Hey, this is Scott. In this section, I'll explain why I wrote this book.

And, why I believe it will help you when nothing else has.

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After years of being plagued by overuse injuries, joint pain, and movement limitations, I decided enough was enough.

I went back to the drawing board.

Started from scratch with no assumptions about what might be causing my issues or how to fix them.

I dove deep into the literature around corrective exercise, injury recovery, mobility training, and therapeutic sports nutrition.

During this process, I analyzed the slew of injuries and faulty joints I'd accumulated from years of sports and training (some of which you can see penciled on the cover of the book).

From head to toe, I was banged up and broken down:

• Shoulder labrum tears and ongoing impingement syndrome.

• Chronic elbow tendinopathy.

• Ligament tears and inflammation in my wrists and hands.

• Low back pain that flared up any time I lifted something heavy.

• Knee pain, Achilles injuries, pulled groin and hamstring muscles...

The list was staggering. Ridiculous, really.

Especially since I was supposed to be a fitness authority.

As a Certified Personal Trainer and health researcher/writer, I should have known better than to let myself get so damaged.

And, I should have been able to dig myself out.

But I couldn't. As soon as I got over one injury, another popped up.

It was like playing whack-a-mole.

After years of research, interviewing experts, and gaining experience through coaching other athletes and clients suffering from the same issues, I noticed a few distinct patterns:

First, there is an accumulation of common overuse injuries when people reach a certain age. Regardless of their fitness level (because, as I explain in the book, this is largely caused by changes in connective tissue cell formations).

This accumulation of injuries creates an advancing cycle of pain compensations, muscle imbalances, postural faults, and altered joint mechanics.

Which naturally leads to more pain and injuries, more imbalances, and so on.

It's a complex process that grows increasingly complex (and difficult to escape from) the more times it cycles through.

Second, I couldn't find any resource that provided an understanding of the whole picture. Some of the parts were available. Plenty of literature on physical therapy methods, injury recovery tactics, and so on. But I couldn't find anything that made sense of the whole frustrating merry-go-round cycle (and how to get the hell off of it).

And third, and most importantly, I realized that most people don't fit into the available fitness boxes.

Well-intentioned mainstream fitness advice leads to pain, overuse injuries, and joint degeneration.

That's why it's the rule rather than the exception to be broken down by exercise.

As counterintuitive as that sounds, just think about that for a second.

Picture what the average gym-goer looks like and performs like.

Are they pain-free?

Making progress?

Happy with how their body is performing (especially as they reach their 30's, 40's, 50's and beyond)?

The answer is 'No' to all three for the vast majority of people.

It wasn't just me and the other people I'd met who were broken --- the system was broken.

I realized no one was going to put together all the pieces for me. I'd have to do it myself.

So, I began the slow, arduous process of assembling the pieces.

Eventually constructing a complete program that heals and prevents the most common injuries fitness enthusiasts and active hobbyists face.

Leveraging fundamental science-based principles from joint physiology, therapeutic sports nutrition, and the study of ergonomics.

Built from Broken is the story of how I finally recovered from (years) old nagging injuries, stopped tearing my joints apart with overuse injuries, and finally built a pain-free, functional body.

More than that, it's a guide on exactly how you can do the same.

It starts with understanding the truth about pain management, mobility training, and the joint degeneration process.

From there, you can start rebuilding the scaffolding of your body, mobilizing latent muscles, and building real strength.

Like I said before, if the mainstream methods aren't working for you, why not try something new?

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I wrote this book to serve you in two distinct ways:

1) to guide you OUT of the hole you're currently in.

and

2) to serve as a reference source you can use to fix pain points and recover from minor setbacks for the rest of your life.

-Scott Hogan, June 2021

Scott Hogan is an NCCA-accredited Certified Personal Trainer (American Council on Exercise), Certified Orthopedic Exercise Specialist, author, and nutritional supplement formulator.

Scott is the founder of SaltWrap, an online resource for therapeutic sports nutrition. He currently resides in Palm City, FL.

In 2021, Scott published "Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body."

It quickly achieved best seller status in the categories of Injury Prevention, Osteopathy, and Pain Management. The book also won three independent publishing awards:

• National Indie Excellence Awards (Winner)

• Indie Reader Discovery Awards (Winner)

• Independent Publishing Book Awards (Bronze)

From the author: "I formulated all SaltWrap products with the same level of care and research that went into Built From Broken. These are the products I wish I had access to when I started my fitness journey. They would have saved me a lot of busted joints and time on the sidelines."

About SaltWrap

SaltWrap is the leading resource for therapeutic sports nutrition & fitness, based in Palm City, FL.

Our goal is to help you come back stronger and keep doing what you love.

SaltWrap products and content have been featured in Forbes, Women's Health, Barbend, Medical Fitness Association, Wellness Magazine, SPY, Bustle, and PopSugar.

Look for SaltWrap products and books at these fine retailers: Amazon.com, Walmart.com, Target.com.

What is Therapeutic Sports Nutrition?

Therapeutics Sports Nutrition is our proprietary system of weaving healing principles into nutrition formulas, allowing you to remodel and repair tissue while supporting pain-free joints and building longevity.

Every SaltWrap formula and system combines proven sports performance ingredients with nutrients that support your body’s natural healing mechanisms. So you can perform better today, recover faster tomorrow, and stay healthy for the long term.

With our Therapeutic Sports Nutrition System, you don't have to choose between better performance today and a healthy body tomorrow.

• Not sure where to start? If you're a beginner, start by implementing the Morning Mobility Routine and Beginner Program (2 Days per Week, on non-consecutive days).

  
  

• ... don't skip the morning mobility routine! This is a crucial piece of the puzzle. Do it for one week, and I bet you'll be hooked.

  
  

• See Chapter 10 for more details on which program fits you best based your fitness level and current exercise schedule.

  
  

• Repetition Speed (Tempo): Recommended tempos will be indicated in this format: 3131. This means a 3-second eccentric phase, 1-second hold at the bottom of the movement, 3-second concentric phase, and 1-second hold at the top of the movement.

  
  

• Exercise Instructions: Refer to the "Mastering the Movements" for instructions on how to perform each exercise. For paperback book readers, use the index in the back of the book to look up exercises quickly by page number. For Audible listeners, see the companion PDF that came with the book for all exercise demonstrations.

The index in the back of the book will be useful for looking up any key concepts, words, or exercises that you want to refer to. Also, the revised and expanded edition has a newly added Exercise Appendix that lists the page numbers of all exercises for easy reference.

Yes, please send an email to help@saltwrap.com and our customer service team will make sure you get the bonuses.

In the exercise section, this number sequence refers to the suggested tempo of each exercise. Or, how long each phase of the exercise should last. For example, 3131 means you should allow 3 seconds to lower the weight, 1 second pause at the bottom of the movement, 3 seconds to lift the weight, and 1 second pause at the top of the movement.

Not at this time. It’s on our long-term roadmap, but for now, please send an email to help@saltwrap.com if you wish to be on a notification list when we launch this service.

Use warm-up sets to test your strength and find a working weight that challenges you without failure. Track your numbers, progress gradually, and don’t worry about being exact —incremental improvement is the goal. I also recommend spending one full exercise day at your local gym (or home gym) going through each exercise outlined in the program you selected. This will allow you to practice the exercises while reading the form notes within the book, and it will help you gauge the appropriate resistance to use.

SaltWrap is my sports nutrition company. The formulations we developed at SaltWrap are based on the same principles that underpin Built from Broken.

Go to saltwrap.com/bfb-nutrition to see how these cutting-edge nutrition formulas can help you rebuild and stay pain-free.

It would not be possible or ethical to address every injury scenario in the book. Instead, I aimed to explore the principles that are underneath all injuries and pain. Also, without having direct face-to-face contact that allows for movement screening, it's not safe to provide recommendations in many situations. That being said, there are a few specific questions that have come up repeatedly. See answers below to common body part questions:

Ankle Issues

Q: Can this book help me regain ankle flexibility after reconstructive surgery?

A: The injury recovery and collagen synthesis chapters will give you insight into healing and flexibility. The mobility chapter (including ankle glide drills) can also help. That said, the book doesn’t cover post-surgical ankle rehab specifically.

Arthritis

Q: Will this program help with arthritis?

A: Yes. The book explains how rebuilding collagen and using controlled resistance training can reduce joint pain from arthritis. For severe arthritis, it’s best to work closely with a physician, but Built from Broken gives you a strong foundation.

Shoulder Issues

Q: Does the program help with frozen shoulder?

A: While the book does not specifically address frozen shoulder, I do recommend focusing on a few key recommendations from the book after getting clearance from your doctor: First,  implement the Morning Mobility Routine. Then, add the Swimmer’s Stretch to your daily routine (page number available in book’s index). Healing frozen shoulder requires time and gentle, daily movement. These two tactics will help you get through it.

Hip Issues

Q: Will this program help with hip flexor weakness or gait issues?

A: Yes. BFB includes end-range strength work for the hips, which improves stability and coordination. I also recommend re-reading the “Activate your feet” section in the chapter titled Preventing the Big Three (in Knee Pain section).

Q: Are there exercise suggestions for people with hip precautions, like after a hip replacement?

A: Yes, modifications are included. Avoid heavy bilateral barbell lifts early on; instead, emphasize unilateral (one side at a time) work to help safely strengthen the hips. I purposely selected lower body exercises that put minimal stress on the hips for this reason.

Knee Issues

Q: Will the book help with overuse-related knee pain?

A: Yes. The book outlines how to manage repetitive-use knee pain with brief deloading, gradual re-loading, and slow resistance training. Another key aspect of preventing and recovering from overuse-related knee pain is a variety of movements. There is a chapter dedicated to why this is important and I believe you’ll find it helpful for healing without having to completely stop exercise.

Q: What if I have bone-on-bone knee pain?

A: Proceed with caution, but assuming you have clearance from your doctor, there are many things you can do to prevent further knee pain and support cartilage maintenance. See the Knee Pain section in the “Preventing the Big Three” chapter for tips on how to exercise your knees safely.

Low Back & Spine

Q: Does the program help with low back pain from herniated discs?

A: The book explains what causes disc injuries, how to reduce pressure on the lumbar spine, and corrective hip/thoracic exercises. But get medical clearance first — herniated discs require caution.

Q: What about recovery from spinal fusion surgery?

A: Not explicitly covered, but the same mobility and strength concepts apply. With medical clearance, you can still train safely by avoiding heavy spinal loading and focusing on mobility above and below the fusion site. Also, it’s important to be intentional about what kind of “load” you put on your low back. For example, putting a barbell on your back is not a good idea because it creates spinal compression, whereas holding dumbbells on each side allows for a much safer load of the lower body.

Neck Pain

Q: Does the book cover neck issues?

A: While posture correction and muscle balance can help prevent neck pain, existing neck injuries should be evaluated by a specialist. I omitted neck exercises from the book on purpose simply because there is too much risk to you if I were to provide blanket advice and exercises that could be harmful.

Plantar Fasciitis

Q: Will this book help with plantar fasciitis?

A: Yes, I recommend re-reading the “Activate your feet” section in the chapter on Preventing the Big Three. Effective steps for healing plantar fascitis include eliminating exercises that elicit pain, daily foot massage (using a lacrosse ball on the underside of your feet), and mobilizing your calves and ankles.

Tendinitis

Q: Does the book provide advice on tendinitis?

A: Yes. Tendinitis is a major focus of the book throughout several chapters. Key concepts that you’ll learn about include how tendinitis not merely an inflammation problem, and how slow resistance training helps remodel and rebuild connective tissue that has been damaged by tendinitis.