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Rebuilding Milo: The Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance
Every athlete who spends time in the weight room eventually deals with pain/injury that leaves them frustrated and unable to reach their highest potential. Every athlete ought to have the ability to take the first steps at addressing these minor injuries. They shouldn’t have to wait weeks for a doctor’s appointment, only to be prescribed pain medications and told to “take two weeks off lifting” or, even worse, to “stop lifting so heavy.” Dr. Aaron Horschig knows your pain and frustration. He’s been there. For over a decade, Dr. Horschig has been a competitive weightlifter, and he understands how discouraging it is to tweak your back three weeks out from a huge weightlifting competition, to have knee pain limit your ability to squat heavy for weeks, and to suffer from chronic shoulder issues that keep you from reaching your goals. Rebuilding Milo is the culmination of Dr. Horschig’s life’s work as a sports physical therapist, certified strength and conditioning specialist, and Olympic weightlifting coach. It contains all of the knowledge he has amassed over the past decade while helping some of the best athletes in the world. Now he wants to share that knowledge with you. This book, designed by a strength athlete for anyone who spends time in the weight room, is the solution to your struggles with injury and pain. It walks you through simple tests and screens to uncover the movement problem at the root of your pain. After discovering the cause of your injury, you’ll be able to create an individualized rehab program as laid out in this book. Finally, you’ll be on the right path to eliminate your pain and return to the activities you love.
401 pages, Kindle Edition
Published January 17, 2021
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Displaying 1 - 30 of 44 reviews
January 3, 2022
I have a lot of training related books. So rather than buy this I thought I'd read the library's copy. Better than forking out $65 for it if it turns out not to be that great. After all I already have Supple Leopard so why would I need another rehab related book?
This is excellent. It breaks things down from a weightlifting and gym point of view. E.g. the ankle section talks about Achilles tendon issues, not sprained ankles, because that's normally what you see in iron related issues. It goes into the anatomy of various joints (hips, ankles, knees, shoulders, wrists). Then into how to screen for problems, how to recover and repair, then how to return to full function. I wish I had this book 10 years ago.
So it looks like I'll be owning another training book! I have a suspicion I'll be revisiting it many times over the years.
This is excellent. It breaks things down from a weightlifting and gym point of view. E.g. the ankle section talks about Achilles tendon issues, not sprained ankles, because that's normally what you see in iron related issues. It goes into the anatomy of various joints (hips, ankles, knees, shoulders, wrists). Then into how to screen for problems, how to recover and repair, then how to return to full function. I wish I had this book 10 years ago.
So it looks like I'll be owning another training book! I have a suspicion I'll be revisiting it many times over the years.
August 9, 2021
Clear and concise information, is what I love about this book. Is it a comprehensive PT textbook? No. What it is, is common lifters problems explained in plain english along with self-diagnostic tools, PT exercise and rehab. It's been invaluable to me, as an Olympic lifter and CrossFitter - to head off and fix soft tissue injuries before they become something much larger. Buy this book!
May 21, 2025
If I gave this book five stars I would be a big ol nerd
December 17, 2025
vegre tudok segiteni a dani anyukajanak amikor faj a hata
September 7, 2024
Only through the first chapter on back injury and very impressed with the clear, substantive content. I didn't get the book due to an injury but to avoid future ones.
Another source I have been studying also teaches the specifics of how to lift but lacks the precision of the mechanics behind "why" and doesn't offer "recovery" guidance.
Not watered down but communicated with depth, examples, and metaphors to get the point across. Great photos, images, and diagrams. At first blush, this book would appear to be for professional or competitive power lifters. I'm finding it (way too late in my journey) perfect for my health and longevity based weightlifting. I was an educated/schooled military fitness trainer back in the 90s. The field has evolved since then. Should be required reading for any instructor who directs their athletes to the gym for supplemental training. These authors are talented teachers.
Another source I have been studying also teaches the specifics of how to lift but lacks the precision of the mechanics behind "why" and doesn't offer "recovery" guidance.
Not watered down but communicated with depth, examples, and metaphors to get the point across. Great photos, images, and diagrams. At first blush, this book would appear to be for professional or competitive power lifters. I'm finding it (way too late in my journey) perfect for my health and longevity based weightlifting. I was an educated/schooled military fitness trainer back in the 90s. The field has evolved since then. Should be required reading for any instructor who directs their athletes to the gym for supplemental training. These authors are talented teachers.
March 12, 2023
One of the best books in the field of Sports Rehabilitation that I've ever read. Very straightforward, illustrative, and organized.
Takeaway Messages:
Don't overemphasize on the Diagnosis and the Symptoms, but on the cause of the problem.
Common Steps for Rehab:
1)Remove Movement/Postures that Provoke pain
2) Use Soft Tissue/ and Joint Mobilization
3) Isometrics
4) Continue with Isotonics (Slow Reps Initially)
5) Sport Specific Movements
Takeaway Messages:
Don't overemphasize on the Diagnosis and the Symptoms, but on the cause of the problem.
Common Steps for Rehab:
1)Remove Movement/Postures that Provoke pain
2) Use Soft Tissue/ and Joint Mobilization
3) Isometrics
4) Continue with Isotonics (Slow Reps Initially)
5) Sport Specific Movements
This entire review has been hidden because of spoilers.
December 16, 2021
As a hobby athlete who wants to train for longevity as much as for any other physical results, I have become very interested in recovery and rehab. This is a fantastic book by a marvelous practitioner and teacher that clarifies a lot of finer points about fixing common injuries and building a strong physical foundation.
December 18, 2021
Може би най-добрата книга свързана с контузиите във фитнес средите. ❤
July 30, 2026
This year I've developed a real interest in rehabilitation and generally fitness related texts, sorting out different resources and interesting people in the field of sports medicine. One thing that was apparent is the lack of textbooks that really touch base on a whole range of topics. A textbook that covers everything from a holistic approach rather than confining itself to one small area. That's where Rebuilding Milo stands out. It provides enough depth to tackle whatever injury your faced with, not too much where your overwhelmed but enough where you can make headway in your recovery. Aaron Horschig has really provided the toolbox or the foundational approach to almost all physical ailments that can aided by physiology. His written the book for the ones that don't have time to go deep-diving into scientific journals and the latest in sport medicine, his taken the meat from the bones and served it on a fully synthesized platter, ready to be consumed. The book is great basically.
What also makes it stand out is the multiple screening guidelines for each part of the body. He outlines a variety of exercises that act as a test for usually one of these three things; biomechanical, flexibility, and mobility. Based on how well you perform in the exercises will give you clues to what's going wrong in your body, enough pieces of the pie and eventually you get the whole picture. Depending on your results, he gives certain exercises that serve to correct your deficits causing you trouble, all laid out with step-by-step progressions to which you should eventually return back to your normal functioning self. As much as Horschig is nuanced with the exercises he prescribes, that's not the special part of this. Its the independence and power he gives you, the confidence and the healthy dose of encouragement that allows you take matters in your own hands. The most debilitating thing about being in a injured state is that loss of independence, the feeling that you can rely on yourself when the going gets rough. Yes, Horschig gets the ball rolling but its you that keeps it in motion from that point onwards.
The knee chapter for me was the most beneficial but all the chapters of the book are great, especially his stuff on the back and hip, which are quite comprehensive. I think his strategy of looking for issues when doing anything with one leg isolated from the other is quite remarkable, it seems to dig up hidden problems you never knew you had. Before this book I never understood the importance of being able to do a one legged squat at least parallel to the other leg, how my body reacts differently without the help of its counterpart and the degree of benefit you get from actually performing something like a one legged squat.
Only one gripe I had with this book is how some of the exercises are formatted. I think its a little convoluted at some points trying to figure out what exercises you should start of with and when to forget about them as soon as you progressed with your rehabilitation. Like for someone suffering patellar tendinopathy, its hard to distinguish whether you should do shallow squats along with shallow one-legged squats at the same time, whether one should be replacing the other because both seemed to be recommended and prescribed by Horschig. Maybe I'm a little dumb in the head but I found it difficult to navigate.
Anyway this book is literally the DIY physical therapy manual, may as well buy it.
What also makes it stand out is the multiple screening guidelines for each part of the body. He outlines a variety of exercises that act as a test for usually one of these three things; biomechanical, flexibility, and mobility. Based on how well you perform in the exercises will give you clues to what's going wrong in your body, enough pieces of the pie and eventually you get the whole picture. Depending on your results, he gives certain exercises that serve to correct your deficits causing you trouble, all laid out with step-by-step progressions to which you should eventually return back to your normal functioning self. As much as Horschig is nuanced with the exercises he prescribes, that's not the special part of this. Its the independence and power he gives you, the confidence and the healthy dose of encouragement that allows you take matters in your own hands. The most debilitating thing about being in a injured state is that loss of independence, the feeling that you can rely on yourself when the going gets rough. Yes, Horschig gets the ball rolling but its you that keeps it in motion from that point onwards.
The knee chapter for me was the most beneficial but all the chapters of the book are great, especially his stuff on the back and hip, which are quite comprehensive. I think his strategy of looking for issues when doing anything with one leg isolated from the other is quite remarkable, it seems to dig up hidden problems you never knew you had. Before this book I never understood the importance of being able to do a one legged squat at least parallel to the other leg, how my body reacts differently without the help of its counterpart and the degree of benefit you get from actually performing something like a one legged squat.
Only one gripe I had with this book is how some of the exercises are formatted. I think its a little convoluted at some points trying to figure out what exercises you should start of with and when to forget about them as soon as you progressed with your rehabilitation. Like for someone suffering patellar tendinopathy, its hard to distinguish whether you should do shallow squats along with shallow one-legged squats at the same time, whether one should be replacing the other because both seemed to be recommended and prescribed by Horschig. Maybe I'm a little dumb in the head but I found it difficult to navigate.
Anyway this book is literally the DIY physical therapy manual, may as well buy it.
June 7, 2023
An insightful book that goes joint by joint through common injuries and ways to fix them. I learned a good amount and am happy I read it. My only complaint is that I think the book deserves a final chapter with warmups and stretches we should do regularly to keep everything working smoothly. I felt overwhelmed by the number of exercises he gave - this was a physical therapy book - and am not sure where I would start to prevent future injuries, since I don't have time to do every exercise for every joint before my workouts.
August 31, 2023
Fantastic hands-on book on how to treat and recover from injuries. It covers from A-Z on how to screen and handle the most common injuries in the weightlifting world. It always goes to the source of the problem and treats injuries in a holistic way, by taking into account the movements that provoke the problems and addressing not only the manifested injury, but also the other joints that could be contributing to the problem.
It really goes by the motto, "Treat the person, not the injury". Every lifter should read this book.
It really goes by the motto, "Treat the person, not the injury". Every lifter should read this book.
August 2, 2022
This book is fantastic. Not the type of book you just read straight through. Do the work and progress alongside it. I have been referencing it and reading it for the past 9 months while lifting weights with functional fitness 5 days a week. Dr. Horschig is so knowledgeable and I will always look to him first for injury recovery. My husband also references it and as a PA is very well versed in Sports Medicine and PT. The very best thing you can do for an injury is keep moving!
April 1, 2023
Excellent resource for rehab and prevention. I’ve been following Squat University online for years, and have been able to avoid surgery and discontinue ongoing chiropractic services that were never truly effective in long term care for sports-related injuries and injuries cause by repeated lifting movements with incorrect form. Combined with some solid weightlifting coaching, this is an invaluable tool.
March 24, 2025
This is a solid book for anyone who lifts or plays sports, trains/rehabs people who lift or play sports, or are just interested in the topic. I think the author makes very good points. The author does attempt to make it evidence-based and lists many references though not all of them are rigorous scientific articles. As a book as food for thought, it's great. This clearly isn't meant to be a textbook. Worth giving a read for athletes or those who are in one of the above demographics.
December 30, 2025
A pretty straightforward introductions to different commonly-injured body parts, possible causes and their diagnostic tests, and remedial exercises.
It oversimplifies, but that's what any DIY PT book has to be. Some of the tests are hard to implement based on the descriptions provided (like uh I can't tell if I'm doing this test right) but it's great for getting a basic sense of possible issues leading to a reader's injuries.
It oversimplifies, but that's what any DIY PT book has to be. Some of the tests are hard to implement based on the descriptions provided (like uh I can't tell if I'm doing this test right) but it's great for getting a basic sense of possible issues leading to a reader's injuries.
January 12, 2022
Very clear tests to self-diagnose many of the nagging issues for us Geezer-Jocks! More thorough than any doctor or PT that I've been to and the exercises and rolling/stretching exercises he specifies have gotten directly to the knee issues that I've been having on the bike (that really are hip and ankle issues that are causing the knee pain!)
January 30, 2023
As a personal trainer & kines grad with previous injuries/ailments of my own, I was so grateful for the clear explanation of common symptoms and injuries when under a barbell. I’ve followed Aaron on IG (@squatuniversity) for years and finally dove into this book. Highly recommend for anyone who enjoys weightlifting and wants to do it for as long as possible.
May 18, 2026
this was a long one but i took my time and was able to put methods into my practice with some intentional building on my form, technique and recovery. as i have been spenidng my 30's diving deeper into my own strength and conditioning coming across books like this genuinely make me consider diving into helping others professionally.
January 2, 2023
This literally fixed all my lifting related problems and I'm now helping others fix their problems! Amazing book, especially with the in-depth explanation on why things to wrong and actually having ways to fix them!
January 10, 2026
Wow, this book is life-changing! I have not read a book that goes into the level of detail he does around body mechanics and the impact it has on pain. It’s exactly at the right altitude and helps with specific suggestions on resolution. This is a book I will keep referring to year after year!
February 1, 2021
Excellent for anyone, not just weight lifters. Lots of exercises and explanations to help eliminate pain and get stronger.
February 25, 2021
User friendly
Dr. Horshig makes the evaluation and treatment of injuries simple. You don't have to be a Doctor or a PT to benefit from this book.
Dr. Horshig makes the evaluation and treatment of injuries simple. You don't have to be a Doctor or a PT to benefit from this book.
September 18, 2021
Great book, if you are interested in sports this book must be really healthful !!
January 7, 2022
Imprescindible!!!!
Read
February 1, 2022Good Reference book
May 30, 2022
Incredible book, a must read for any practicing personal trainer or PT. It’s a goldmine for anyone with any lifting experience and will take your understanding to the next level.
June 15, 2022
Great book!! very informative .
need to work alongside with the book, it's not the kind of book that you just read!
need to work alongside with the book, it's not the kind of book that you just read!
September 23, 2022
A staple for the aspiring weight lifter
RICE works in cases of inflammation and swelling but teaching the body how to move again is what Aaron describes very well.
RICE works in cases of inflammation and swelling but teaching the body how to move again is what Aaron describes very well.
February 4, 2023
I skimmed through this book, but I made some notes for fixes especially for next time I have an injury.
March 5, 2023
Great book, I just wish it covered more
This book is very easy to understand, and practical to apply in many situations. My only complaint is that I wish it covered more.
This book is very easy to understand, and practical to apply in many situations. My only complaint is that I wish it covered more.
Displaying 1 - 30 of 44 reviews