The Physio Fix

The Physio Fix Now offering personal training/chiropractic care too! Call us today, and let's get you moving.
(2)

At The Physio Fix, our goal is to provide top quality, affordable, 1-on-1 physical therapy services - we offer in person in Phoenix, AZ, virtually & template program for accessibility! At The Physio Fix, our goal is to provide top quality, affordable, accessible physical therapy services to anyone, anywhere, at any time. We use a comprehensive initial assessment to identify impairments in mobility

, flexibility, strength, and functional movement patterns to create an individualized physical therapy program based on you, your sport, your injury, and your goals. From corrective exercise and rehabilitation to injury prevention and sport performance programs, we offer a plan for every person and every budget, and we'll even offer remote services for your convenience.

‼️Comment “ 🔨” below and I will send you a discount and details on the Elbow & Wrist Fix!!!🤗I’ve been asked by many to m...
06/05/2026

‼️Comment “ 🔨” below and I will send you a discount and details on the Elbow & Wrist Fix!!!

🤗I’ve been asked by many to make a post for ways to mobilize as well as strengthen the wrists, so here ya go!

🤗This one is fairly quick, hits all the major players and I recommend it for anyone who spends any time on the computer, on their hands! 🤸🏻‍♀️ or lifting weights 🏋🏻‍♀️

1️⃣ Wrist Rock and Lifts
2️⃣ Loaded Wrist CARs with Passive Block
3️⃣ Wrist / Finger Towel Scrunches
4️⃣ Fat Grip Farmers Carry
5️⃣ Hammer Radial & Ulnar Deviation
6️⃣ Hammer Pronation / Supination
7️⃣ Partial Dead Hang

❇️As always, I like to have my patients do 2-3 sets of these exercises 2-3 times a week, especially if you are having wrist, hand or elbow pain.

🎉Don’t forget use the code “RIVERSTRONG” to save 33% off of the Elbow & Wrist Fix and all my other online programs thru June 9th!

TAG A FRIEND‼️

COMMENT ‼️

SHARE THIS ‼️

🎾 3 Home Exercises for Wrist or Elbow Pain 🎾Quick overview:🔨Tennis elbow typically occurs when the wrist extensor muscle...
06/04/2026

🎾 3 Home Exercises for Wrist or Elbow Pain 🎾

Quick overview:

🔨Tennis elbow typically occurs when the wrist extensor muscles get over worked, causing some local inflammation, followed by pain in the outer (lateral part) of the elbow.

🖇 Similar to “tennis” elbow, “golfer’s” elbow is often a result of repetitive microtrauma to the common flexor tendon where it originates at the medial epicondyle (inside part). Usually this occurs because the elbow has to do more work because the wrist and shoulders aren’t doing their job, which results in extra stress to the elbow itself.

🔨Although the pain for both of these is in the elbow, the elbow is not the SOURCE of the problem, the WRIST is the actual source of the problem, so it’s best to begin strengthening at the wrist & forearm & even hit that shoulder complex for added stability

🔨As always, rehab in the clinic is always individual to the patient, their symptoms, their limitations and their goals.

With that being said, here are a 3 simple exercises that I commonly give for patients to do at home:
1️⃣ Hammer (or stick/bat) Pronation / Supination
2️⃣ Shoulder Elevation + Wrist Extension
4️⃣ Shoulder ER + Punch

🔨Remember, tendons take time to heal, it’s not realistic to think they will heal overnight. An acute tendon injury still takes on average 3-7 weeks to heal & a chronic tendon injury takes on average 3 weeks to 6 months to heal.

💯Disclaimer: this is NOT medical advice. If you are in pain you should always consult a healthcare professional before trying these out on your own.💯

♥️Tag a friend who needs to see this!♥️

06/03/2026

✨ Hypermobility does not mean constant subluxations ✨

The key⁉️
Train smarter
Move with control
Build stability through your full range

These 5 strategies are designed to help you feel stronger, safer, and more confident in your body, without constantly flaring your symptoms 💪
1️⃣ Strength Training Using Machines to Help with Stability
2️⃣ Using Tactile Cues to Control Full Range of Motion
3️⃣ Practicing Core Control to Have Proximal Stability
4️⃣ Learning How to Pace Yourself
5️⃣ Bracing When Needed

‼️Save this for later and share it with someone who needs it!

🙌 Your joints will thank you!!!

06/02/2026

⛸️The posterior tibialis muscle is a relatively small muscle located within the back side of the calf.

⛸️The posterior tibialis tendon is even smaller and runs down the lower leg, behind the medial malleolus, (the bone on the inside of the ankle) & inserts into the navicular bone along your instep.

⛸️The primary function of this muscle is to provide stability to the lower leg. It also facilitates foot inversion (inward motion) and assists with ankle plantar flexion (pointing the foot or toes downward). Additionally, the muscle performs a key role in providing support to the foot’s medial arch. Often times, dysfunction of the posterior tibialis muscle or tendon may result in a condition known as ‘flat foot syndrome’ in children and adults.

⛸️Posterior tibial tendon dysfunction is one of the most common problems of the foot and ankle. It occurs when the posterior tibial tendon becomes inflamed, torn or strained.

🥊Disclaimer: These exercises won’t necessarily fix your flat feet. We have learned over the years that the structure of the arch is how it is and won’t easily change…BUT these exercises may help the symptoms that many individuals often associate with flat feet, because these exercises focus on loading the tendon so it can tolerate more + they also work on controlling your foot position with various tasks which can absolutely decrease pain and discomfort.

Here are 8 of my go to exercises for posterior tibialis tendinopathy:

1️⃣ Arch Lifts (off pen)
2️⃣ Lateral Ankle Dance
3️⃣ Calf Raises with Ball Squeeze
4️⃣ Soleus Calf Raises
5️⃣ Banded Inversion
6️⃣ Toe Scrunches
7️⃣ Ankle CARs
8️⃣ Plantarflexion Stretch (to improve accessible ROM)

✏️I recommend doing these 2-3 x a week as needed for roughly 8-12 reps of each (or until fatigue) if you’re having pain in this area.

⚠️If you found this helpful, feel free to save and share with your friends!⚠️

🏌️‍♀️ Golfer’s Elbow Rehab 🏌️‍♀️⁉️Dealing with pain on the inside of your elbow (aka the medial side)? You might be deal...
06/02/2026

🏌️‍♀️ Golfer’s Elbow Rehab 🏌️‍♀️

⁉️Dealing with pain on the inside of your elbow (aka the medial side)? You might be dealing with golfer’s elbow, even if you’ve never touched a golf club.

👉 Technically called medial epicondylitis or epicondylosis, this condition is way more common than the name suggests. I see it in weightlifters, desk workers, and weekend warriors all the time. Which is why I created The Elbow Fix! 🙌

Pain usually shows up during everyday tasks like:
🌀 Opening jars
🌀 Shaking hands
🌀 Carrying groceries
…a frustrating reminder that your elbow isn’t happy.

🔍 Like “tennis elbow,” this is usually caused by repetitive strain to the common flexor tendon at the medial epicondyle. It often stems from the wrist or shoulders not pulling their weight, leaving the elbow to do too much.

💥 My first step?
✅ Check wrist extension
✅ Mobilize the flexor muscles
✅ Start loading the flexor/pronator tendons
✅ Strengthen the shoulders

Here are some of my go-to exercises to begin that process:
1️⃣ 1/2 Kneeling Thoracic on Wall
2️⃣ Feet on Wall Thoracic Extension on FR
3️⃣ Behind the Back BB Wrist Curls
4️⃣ Pec Step Outs
5️⃣ Waiter Walks (90° + Overhead Carry)
6️⃣ Pincer Grip Plate Walks
7️⃣ Prayer Stretch Wrist Pull-Aparts

🔁 Rehab should always be personalized—based on your symptoms, limitations, and goals. But these moves are a great place to start.

💬 Drop any questions below or DM me if you want more individualized help!
👯‍♀️ TAG a friend who’s dealing with elbow pain!

✨Elbow Rehab for Gymnasts✨🤸Meet Eden 👏
Eden is a 12-year-old Level 10 gymnast s/p L elbow OCD repair with radial/ulnar i...
06/01/2026

✨Elbow Rehab for Gymnasts✨🤸

Meet Eden 👏
Eden is a 12-year-old Level 10 gymnast s/p L elbow OCD repair with radial/ulnar internal fixation. After surgery, her rehab focused on gradually rebuilding the strength, mobility, stability, and power needed to safely return to the high demands of gymnastics.

We started with the basics:
➡️Restoring elbow range of motion
➡️Rebuilding foundational strength
➡️Improving stability and control

Once the foundations were established, we progressed into more advanced strengthening, upper body stability work, plyometrics, and eventually sport-specific drills to prepare her body for skills such as… back handsprings!

In gymnastics, athletes need a combination of:
⚡️ Acceleration & deceleration control
⚡️ Upper body power
⚡️ Plyometric strength
⚡️ Dynamic stability

…which is why these types of exercises are so important throughout the rehab process and to return to movements like the back handspring.

Exercises featured:
1️⃣ Drop Hang High to Low
2️⃣ Prone “I”s
3️⃣ Barbell Z Press
4️⃣ Chinese Plank Lat Pull Over
5️⃣ Plank + Pike + Handstand
6️⃣ Triple Extension Ball Throw

The goal of every good rehab program is to get patients stronger, more powerful, and way more stable than they think they need to reduce risk of re-injury.

↪️ If this looks a lot like sports performance coaching, it should.
👏 Blurring the lines between rehab and training, one patient at a time!

There’s no one-size-fits-all approach for any injury or any sport. A comprehensive assessment and individualized plan of care are key to making sure athletes are doing the right things at the right time for their recovery and return to sport.

Tag a gymnast, coach, or physical therapist that could benefit from this info below 👇

05/31/2026

🔥Unlock your Lat Mobility 🔥

⛄️If you’ve been yanking on bands, smashing or stretching your lats religiously & thinking you’re improving your lat mobility, you’ve been approaching mobility all wrong.

⛄️Why? First, mobility (active range of motion) is the product of the extensibility of the lat (how well it stretches), mobility of the thoracic spine and requires end range strength (control). You have to work on all 3 to loosen those stubborn lats.

🎥 Here’s a couple different ways to work on your thoracic spine and lats:
1️⃣ PVC Prayer Stretch
2️⃣ Child Pose Lat Stretch
3️⃣ Quadruped Lat Mobility with PVC

💕I recommend adding a couple of these to the beginning of your workouts 2-3 times a week if you struggle with lat mobility.

TAG A FRIEND‼️

COMMENT ‼️

SHARE THIS ‼️

⁉️Do you have pain or swelling in the back of your knee⁉️You might have popliteal tendinopathy!Don’t know what the popli...
05/30/2026

⁉️Do you have pain or swelling in the back of your knee⁉️

You might have popliteal tendinopathy!

Don’t know what the popliteus is? Well, let’s break it down.

The popliteus is a small but mighty muscle that crosses the knee joint & is known for unlocking the knee.

It originates on the posteriolateral condyle of the femur (thigh bone) and crosses the posterior aspect of the knee diagonally to attach on the medial surface of the proximal tibia (shin bone). Fun fact: It also has fibers that attach to the poplitealfibular ligament & the lateral meniscus so it can also cause either medial or lateral knee pain!!!!

In closed chain it helps to externally rotate the femur on the tibia & in open chain it has the reverse role of internally rotating the tibia on the femur. It’s kind of a big deal yall and is known in the research world as a key knee stabilizer!

So how do we treat it?

We do what it does! & we use graded exposure, like we always do to improve the tissues tolerance!!! Oh, and we make sure to load 2-3 non-consecutive days a week!

Rehab ideas:
1️⃣ 1/2 Kneeling Clam
2️⃣ Resisted Tibial IR CARs
3️⃣ 1/2 Kneeling Captain Morgan + Tib IR
4️⃣ Single Leg Hamstring Curl
5️⃣ Wall 90/90 Clams
6️⃣ Standing Tib IR

⁉️ Questions? Comments? Tag a friend that needs to see this!!! ⬇️⬇️⬇️

🎁 Want STRONG KNEES? 🎁 💡Knees feeling cranky when you squat, lunge, or go up the stairs? Instead of avoiding movement, i...
05/29/2026

🎁 Want STRONG KNEES? 🎁

💡Knees feeling cranky when you squat, lunge, or go up the stairs? Instead of avoiding movement, it’s time to rebuild your knee strength from the ground up.

☀️These 5 exercises hit your quads, hamstrings, and calves to strengthen your knees from every angle- helping you move better, jump higher, and squat deeper (without pain).

Here’s your new lineup👇
1️⃣ 3 way Step-Downs (Controlled Eccentric): teaches your knee to absorb force safely
2️⃣ Single Leg RDL to Knee Drive: trains hip+knee coordination and dynamic stability
3️⃣ Spanish Squats: builds terminal knee extension strength + quad endurance
4️⃣ Heels Elevated Goblet Squat: maximizes quad strength and knee flexion tolerance
5️⃣ Hamstring Slider Curls: balances the anterior + posterior chain and protects the joint

🔥These can be used in early stage knee rehab or as accessory work for any lower body training day.

💯Remember: strength and movement is medicine. Most knee issues respond best to gradual, consistent loading and not avoiding movement!

🙌Start with bodyweight, focus on form, and progress by adjusting:
↪️reps, sets, load, tempo, range, and weekly frequency.

Address

2103 West Parkside Lane, #103
Phoenix, AZ
85027

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 1pm

Telephone

+16026750325

Website

https://thephysiofix.janeapp.com/#/online-video-visits-virtual-training-custom-programmin

Alerts

Be the first to know and let us send you an email when The Physio Fix posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to The Physio Fix:

Shortcuts

Featured

Share

Category