Built from Broken: A Science-Based Guide to Healing Painful Joints,
Preventing Injuries, and Rebuilding Your Body
Copyright 2021 by Scott Hogan
Published in Palm City, FL, by SaltWrap
First Edition
All rights reserved. This book or any portion thereof may not be reproduced
or used in any manner whatsoever without the express written permission
of the author except for the use of brief quotations in a book review,
published book, or published article.
ISBN-13 (Print): 978-1-7357285-0-6
ISBN-13 (eBook): 978-1-7357285-1-3
HEALTH & FITNESS
Written by Scott Hogan
Edited by Skye Loyd
Interior design by Alan Barnett
Cover design by Serhat Ozalp
Illustrations by Zarko Ticinovic
Photography by Adler Garfield
Models: Scott Hogan, Chelsea Nimmo, Bryan Wright
Book website: www.bfb-book.com
Author website: www.scotthogan.com
By using Built from Broken (referred to hereafter as this book), you (referred to hereafter as user) agree to the following terms and conditions. If you do not agree to these terms and conditions, please do not use this book:
This book is for educational purposes only. The author, publisher, and affiliated third party agents of the book assume no responsibility for any adverse effects arising directly or indirectly as a result of information provided in this book or any associated third-party websites. While the author has made every effort to provide accurate information and references at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publishing. If not practiced safely and under the guidance of a qualified medical professional, physical therapist, or qualified fitness instructor, exercise can be dangerous. Please consult a qualified medical professional before implementing any recommendations in this book or starting any new exercise, nutrition, nutritional supplement, or other health behavior related program. Consult with a certified fitness instructor or licensed physical therapist to ensure all recommendations in this book are implemented safely. Information contained in this book is not intended to diagnose, treat, mitigate, or cure any disease. No information in this book is a substitute for advice from a qualified medical professional. User agrees that usage of any content or recommendations in this book is at the users own risk. This includes suggested exercises, corrective routines, nutritional information, and all other information.
For printable guides, including home workout routines
and exercise templates, visit bfb-book.com .
Table of Contents
Introduction
Broken Down, Beat Up, or Bottlenecked
Broken down, beat up, or bottlenecked. Virtually everyone falls into one of these three categories. Theyre not separate categories, really, just different points on the same spectrum.
The broken down are those unlucky souls who are so riddled with pain and injuries that improving fitness and building a strong, healthy body has become all but impossible.
The beat up arent quite so damaged. Yet they suffer the debilitating effects of muscle imbalances, chronic inflammation, and nagging aches and pains, all of which put a damper on exercise goals and active hobbies.
The bottlenecked are the healthiest of the bunch. Though joint dysfunction and pain dont sideline them completely, they continually get stuck when attempting to stretch their bodies capabilities. Each time they progress in terms of strength, performance, or body composition, something breaks down and their bodies retrogress. Even elite athletes and professional fitness competitors suffer from this. Their limiting factor is rarely discipline or intensity or muscle-building capability or even time management. Its almost always joint problems, injuries, and connective tissue degeneration.
No matter where you fall on this spectrum, the major impediment to realizing your physical potential and moving pain-free through life is the same: joint dysfunction . Thats the real obstacle. The central question this book seeks to answer is this:
How can we manage our exercise, lifestyle, and nutrition habits to overcome the obstacle of joint dysfunction?
How This Book Will Benefit You
To walk a thorny road, we may cover its every
inch with leatheror we can make sandals.
Indian adage, from The Art of Learning
Theres a lot in a name.
Built from broken doesnt just mean going from a state of being broken to being built. It signifies that the final product is made from broken pieces. All the injuries, pain, limitations, and setbacks youve experienced arent merely obstacles preventing you from achieving your ideal body. They are the actual pieces you build with . In this book, Ill show you how to identify, understand, and assemble them into a unified system.
Youll learn to target the underlying issues that cause joint pain and dysfunction. If youre injury-prone, like me, you can use the principles in this book to build a strong, pain-free, injury-proof body. If youre an overtrained and beat-up athlete, you can implement the training program I recommend as a reset before conquering your next training cycle or competition. If youve been around the block a few times and your body is screaming for help, youll learn to build muscle and strength without sacrificing joint integrity. If youre broken, in pain, and searching for relief, you can do more than just mask symptoms. You can rebuild your bodys scaffolding, improve functional strength, and enjoy a body that works now and that stands the test of time.
Part 1 of this book covers the principles and strategies of rebuilding your body (and the way you think about it). It breaks down the primary causes of joint pain and dysfunction, how to resolve pain naturally, prevent injury, and build healthy connective tissue structures. In addition to laying the foundation for the training section in Part 2, it also teaches you to develop your own exercise program that fits your specific needs.
Part 2 takes the principles a step further, organizing a complete training program that folds all the concepts from Part 1 into a tactical plan with comprehensive templates and instructions.
This book doesnt claim to reveal any secrets. Instead, it focuses on illuminating a handful of principles that (when applied to resolving pain and dysfunction) allow you to achieve your ideal, functional body. It offers a paradigm shift in how to think about your fitness goals. Built from Broken is the culmination of my personal experiences, research in therapeutic sports nutrition, and face-to-face work with health clients Ive helped overcome injuries, obstacles, and setbacks. Most of all, its a product of the realization that many people dont fit into the available fitness boxes.
If youre suffering from old or new injuriesif you feel beat up, stuck, stiff, sore and falling apart at the seams, and not even close to where you want to be physicallyI want you to know that all the broken pieces can be reassembled to form a stronger version of you. In this book, Ill show you exactly how.
In the coming chapters, youre going to learn the five primary causes of joint pain, how your bodys pain signaling system works, and what to focus on instead of pain relief. Youll also learn about the misunderstood concept of collagen synthesis, what science really has to say about stretching, and why your connective tissue deserves as much attention as your muscles. These concepts form the backbone of the Built from Broken principles. Even if youre eager to dive into the training section, I encourage you to take your time with Part 1 of this book and internalize the concepts as best you can. You probably already know about some of the ideas well cover. Thats OK. It doesnt matter if youve heard something already or learned about it in the past. What matters is how well you know each principle and if you understand when to apply each for maximum effect. I want you to understand these ideas on a deep, fundamental level.