Keep It Moving PT & Wellness

Keep It Moving PT & Wellness Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Keep It Moving PT & Wellness, Physical therapist, 50 Mall Road, Suite 207, Burlington, MA.

Located in Burlington, MA

We specialize in:
Orthopedic & Pelvic Physical Therapy
Orthopedic & Perinatal Massage
Manual Lymphatic Drainage
Transitional Training

Providing the tools to help you move better in all aspects of life 🤙🏼🏂🚵🏻‍♀️🏋🏻‍♀️🕺🏻

08/20/2026

Posterior Shoulder Pain? It’s Probably Your External Rotators. Here’s How to Fix It.

Pain in the back of your shoulder is one of the most misunderstood symptoms we treat. It’s often not a “shoulder problem” — it’s a weakness and length issue in the muscles that control shoulder external rotation (your infraspinatus, teres minor, and posterior deltoid).

When these muscles are underworked and tight, your shoulder blade compensates, your rotator cuff overworks, and you end up with that dull ache behind the shoulder blade — especially after a day at a desk or overhead activity.

Here are 3 exercises we prescribe to lengthen and strengthen your external rotators and relieve posterior shoulder pain:

1️⃣ Arm Supported Shoulder ER — Eccentric Focus
Control the lowering phase for 3 seconds. This builds strength through the full range, not just at the top.

2️⃣ Hand on Bench Row
Targets scapular retraction to support the external rotators and improve posture-related shoulder mechanics.

3️⃣ W Rows
Combines external rotation with scapular control — a favorite for restoring pain-free overhead movement.

📋 Dosing: 2-3 sets of 10-12 reps, performed 3-4x per week.

If you’ve been dealing with posterior shoulder pain that isn’t improving with rest, it may be time for a proper movement assessment.

We’re an out-of-network physical therapy clinic in Burlington, MA, helping people in Burlington, Woburn, Lexington, Bedford, and the surrounding Boston area get lasting relief — without being limited by insurance restrictions.

📍 Burlington, MA | Out-of-Network Physical Therapy
🔗 Book your free assessment — link in bio

BostonPT ShoulderHealth PosteriorShoulderPain OutOfNetworkPT MetroWestPT ShoulderMobility PainRelief

08/13/2026

If you’re struggling with foot pain during walking, running, hiking, lifting, or recreational sports, the real issue may be higher up the chain—specifically your ankle mobility and calf strength.

Two of the biggest contributors to healthy foot mechanics are:

🔹 Ankle Dorsiflexion – This is your ankle’s ability to move your shin forward over your foot. Adequate dorsiflexion is essential for walking, squatting, climbing stairs, running, and landing from a jump. When ankle dorsiflexion is limited, your body often compensates by placing extra stress on the foot, which can contribute to foot pain and altered movement patterns.

🔹 Calf Strength – Your calf muscles do much more than help you rise onto your toes. They absorb force when you land, control your movement as you walk and run, and generate the power needed to push off the ground. Strong calves help reduce the workload on the smaller muscles and tissues in your foot while improving efficiency during everyday activities and sports.

When ankle mobility is restricted or calf strength is lacking, you may notice:
✔️ Foot pain during walking or running
✔️ Heel pain or arch discomfort
✔️ Reduced balance and stability
✔️ Difficulty squatting deeply
✔️ Increased stress on the ankles, knees, and hips

At Keep It Moving Physical Therapy in Burlington, Massachusetts, we look beyond the location of your pain. We assess your ankle dorsiflexion, calf strength, foot mechanics, balance, and overall movement patterns to identify what’s driving your symptoms—not just treat where it hurts.

Whether you’re training for a race, playing pickleball, hiking New England trails, or simply want to stay active without pain, improving ankle mobility and calf strength can help you move more efficiently and build long-term resilience.

📍Our out-of-network physical therapy clinic in Burlington, MA provides one-on-one care for active adults who want to reduce foot pain, improve performance, and get back to doing what they love.

💬 Are you experiencing foot pain during exercise or everyday activities? Send us a message or schedule an evaluation—we’re here to help you get back to moving with

08/12/2026

👣 Your foot pain may not start in your foot.

If you’re dealing with foot pain during walking, running, lifting, or recreational sports, it’s easy to focus only on your feet. But lasting relief often comes from looking at how your entire lower body works together.

Healthy movement depends on three key components:

🔹 Foot Pronation – Pronation is your foot’s natural ability to roll inward after it contacts the ground. This isn’t a bad thing—it’s essential for absorbing shock, adapting to uneven surfaces, and preparing your body to move efficiently.

🔹 Foot Supination – As you push off the ground, your foot transitions into supination, creating a stable, rigid lever that allows you to generate force for walking, running, jumping, and changing direction.

🔹 Adductor Strength – Your hip adductors (the muscles along your inner thigh) do much more than bring your legs together. They help control your pelvis, support hip stability, and assist with transferring force from your trunk through your leg and into your foot. When these muscles are weak or poorly coordinated, your foot and ankle may have to work harder to create stability, increasing stress throughout the lower extremity.

The goal isn’t to stop pronation or force your foot into one position. The goal is to have strong, coordinated movementfrom your hips to your feet.

When your foot can smoothly transition between pronation and supination—and your hips provide the strength and stability to support that movement—you can often:
✔️ Reduce foot pain
✔️ Improve foot and ankle stability
✔️ Move more efficiently
✔️ Improve balance and athletic performance
✔️ Lower your risk of recurring injuries

At Keep It Moving Physical Therapy in Burlington, Massachusetts, we don’t just treat where it hurts. We evaluate your foot mechanics, ankle mobility, hip strength, movement patterns, and overall function to identify the root cause of your pain.

Whether you’re a runner, pickleball player, golfer, weightlifter, or simply enjoy staying active, our one-on-one, out-of-network physical therapy is designed to help you move better, perform better, and stay active without

08/11/2026

👣 Could your hamstring be contributing to your foot pain?

When most people experience foot pain, they focus on the foot itself. But the way your entire leg moves—including your medial hamstrings and tibial internal rotation—can have a significant impact on how forces are distributed through your foot.

Here’s why it matters:

🔹 Medial Hamstring Strength – The medial hamstrings (including the semitendinosus and semimembranosus) help control your knee, assist with deceleration, and contribute to healthy rotation of your lower leg during walking, running, and squatting. Strong, coordinated medial hamstrings help your body absorb force and maintain efficient movement throughout the lower extremity.

🔹 Tibial Internal Rotation – As your foot naturally moves into pronation after it contacts the ground, your tibia (shin bone) should also internally rotate. This is a normal part of gait that helps your body absorb shock and distribute forces efficiently. If this movement is limited or poorly controlled, other tissues—including those in your foot—may experience increased stress.

When your medial hamstrings aren’t doing their job or your tibia doesn’t move efficiently, your body may compensate by overloading the foot and ankle. Over time, this can contribute to foot pain, reduced mobility, and decreased performance during walking, running, lifting, or recreational sports.

At Keep It Moving Physical Therapy in Burlington, Massachusetts, we don’t just treat painful feet—we evaluate the entire movement system. We assess foot mechanics, ankle mobility, lower-leg rotation, hip strength, and movement patterns to determine what’s driving your symptoms.

Our goal is to help you build a stronger, more resilient body so you can:
✔️ Reduce foot pain
✔️ Improve lower-body movement mechanics
✔️ Increase strength and stability
✔️ Return to running, lifting, hiking, or pickleball with confidence
✔️ Stay active without pain limiting your lifestyle

Pain is often the end result of a movement strategy—not just a problem in one joint. Understanding how the foot, tibia, knee, and hamstrings work together is key to finding long-term

07/29/2026

👣If you’re experiencing lateral foot pain while walking, running, hiking, or playing sports, it’s worth taking a closer look at how your foot moves—not just where it hurts.

Your foot is designed to transition between pronation and supination with every step.

➡️ Pronation allows your foot to absorb shock and adapt to the ground.
➡️ Supination creates a stable, rigid lever so you can push off efficiently.

The key isn’t having more pronation or more supination—it’s having the ability to move smoothly between both.

When your foot spends too much time in one position or struggles to transition between pronation and supination, the outside of your foot can take on more stress. This may contribute to lateral foot pain, recurrent ankle sprains, tendon irritation, or discomfort during running, lifting, hiking, or recreational sports.

Just as important is balance.

Good balance isn’t simply standing on one leg—it’s your body’s ability to coordinate the muscles of your foot, ankle, hip, and core to respond to changing surfaces and movement demands. Improving balance can enhance foot control, reduce unnecessary stress on the lateral foot, and help lower your risk of future injuries.

At our out-of-network physical therapy clinic in Burlington, Massachusetts, we don’t just chase symptoms. We perform a comprehensive movement assessment to evaluate your foot mechanics, ankle mobility, strength, balance, and overall movement patterns to uncover what’s contributing to your pain.

Whether you’re a runner, pickleball player, golfer, or active adult who wants to stay moving, restoring healthy foot mechanics can help you:
✔️ Reduce lateral foot pain
✔️ Improve foot and ankle stability
✔️ Build better balance and coordination
✔️ Prevent recurring injuries
✔️ Return to the activities you love with confidence

Pain doesn’t always mean something is damaged—it can be a sign that your body needs to move more efficiently.

07/27/2026

🦶 Do your toes grip the ground every time you squat?

It might seem like a sign that you’re “using your feet,” but excessive toe gripping during a squat is often your body’s way of trying to create stability when your foot isn’t moving as efficiently as it could.

A healthy squat starts from the ground up.

As you lower into a squat, your foot should naturally allow a controlled amount of pronation—the foot’s normal inward movement that helps absorb force and create a stable foundation. When your foot is too rigid or you struggle to control pronation, your toes may grip the floor in an effort to keep your balance.

Over time, excessive toe gripping can contribute to:
✔️ Foot fatigue
✔️ Reduced squat depth
✔️ Less efficient movement
✔️ Increased stress on the feet, ankles, knees, and hips
✔️ Difficulty generating power during exercise or sports

The goal isn’t to stop pronation—it’s to improve your ability to control it. Strong foot muscles, good ankle mobility, and proper movement mechanics allow your feet to support you without relying on your toes to do all the work.

At our out-of-network physical therapy clinic in Burlington, Massachusetts, we evaluate how your feet, ankles, and entire body work together during movements like squatting, lifting, running, and recreational sports. Rather than simply treating pain, we identify movement patterns that may be limiting your performance or contributing to injury.

Whether you’re lifting weights, training for a race, playing pickleball, or simply want to move with greater confidence, improving foot mechanics can make every movement more efficient.

📍Serving Burlington, MA, and surrounding communities with one-on-one, out-of-network physical therapy for active adults who want to move better, perform better, and stay pain-free.

SquatForm SquatTechnique ToeGrip FootStrength AnkleMobility MovementAssessment SportsPhysicalTherapy StrengthTraining InjuryPrevention Runner Weightlifting Pickleball ActiveAdults OutOfNetworkPhysicalTherapy MoveBetter

07/23/2026

👣 Pain on the outside of your foot isn’t always where the problem starts.

If you’re dealing with lateral foot pain while walking, running, hiking, or playing sports, your foot pronation may be part of the reason.

Pronation is your foot’s natural ability to roll inward after it contacts the ground. This movement helps absorb shock and distribute forces throughout your body. The goal isn’t to eliminate pronation—it’s to have the right amount of movement and the strength to control it.

When your foot doesn’t move or control pronation well, extra stress can be placed on the outside of the foot, ankle, and lower leg. Over time, this may contribute to lateral foot pain, recurring ankle sprains, tendon irritation, or difficulty staying active.

At our out-of-network physical therapy clinic in Burlington, Massachusetts, we don’t just treat where it hurts—we identify why it hurts. Through a comprehensive movement assessment, we’ll evaluate your foot mechanics, ankle mobility, strength, balance, and overall movement patterns to create a personalized treatment plan.

Whether you’re a runner, pickleball player, weekend athlete, or simply want to walk comfortably again, improving foot strength and movement control can help you:
✔️ Reduce lateral foot pain
✔️ Improve foot and ankle stability
✔️ Prevent future injuries
✔️ Move more efficiently
✔️ Stay active doing what you love—without pain

Pain is often a symptom of how you’re moving, not just where you’re hurting. Addressing the root cause can help you get back to the activities you enjoy with greater confidence.

📍Serving Burlington, MA, and surrounding communities with one-on-one, out-of-network physical therapy focused on helping active adults move better, recover faster, and stay strong.

FootPronation AnklePain RunningInjuries SportsPhysicalTherapy InjuryPrevention FootStrength AnkleStability Runner Pickleball Hiking MoveBetter PainFreeMovement OutOfNetworkPhysicalTherapy MassachusettsPhysicalTherapist SportsMedicine

Address

50 Mall Road, Suite 207
Burlington, MA
01803

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 9am - 7pm
Friday 9am - 7pm
Saturday 10am - 5pm

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