Essential Physical Therapy and Rehab

02/24/2026

Is your foot arch actually “broken”? 🦶
It’s not about the height; it’s about the FUNCTION. Your foot arch isn’t just a static bone structure—it’s a dynamic spring designed to absorb shock and bounce back.

Why do arches collapse? simple: Disuse.
Thick cushions and stiff shoes have made our “intrinsic muscles” lazy. If you don’t use them, you lose them.

The Solution:
• Insoles are like crutches: They help with pain, but they don’t fix the weakness.
• Rehab is the key: Treat your feet like any other muscle!

3 Quick Exercises to Wake Up Your Feet:

1. Short Foot Exercise: Lift the arch without curling your toes.
2. Towel Curls: Pull a towel toward you using only your toes.
3. Barefoot Walking: Get tactile feedback from natural surfaces.

Also, keep in mind the overall collaborated action of Hip-Knee-Foot/Ankle are the key essentials to activate the sole muscles so maybe trying some of the essential exercises such as squat/dead-lift with resistance band on bare-feet.

Your feet aren’t “flat”—they’re just “sleeping.” Time to wake them up!

(Photo source: Cleveland Clinic)

12/21/2025

Peronius tertius injury from playing tennis. Electrohydraulic focused shockwave was done folowed by talar PA mob with dorsiflexion. Then these therex provided.

Place one foot on a small stool and loop a monster Theraband around the front of the ankle, anchored low behind you. Lean forward to create tension so the band pulls the talus backward. Keeping the heel down, actively bend the knee forward over the toes, then return to start. Move slowly and with control. Fibular head-tibial self mon simultaneously.

This exercise improves closed-chain ankle dorsiflexion by restoring posterior talar glide. For someone with a peroneus tertius injury, it can reduce lateral ankle strain and make activities like stepping down stairs easier and more controlled.

12/21/2025

Peronius tertius injury from playing tennis. Electrohydraulic focused shockwave was done folowed by talar PA mob with dorsiflexion. Then these therex provided.

Place one foot on a small stool and loop a monster Theraband around the front of the ankle, anchored low behind you. Lean forward to create tension so the band pulls the talus backward. Keeping the heel down, actively bend the knee forward over the toes, then return to start. Move slowly and with control. Fibular head-tibial self mon simultaneously.

This exercise improves closed-chain ankle dorsiflexion by restoring posterior talar glide. For someone with a peroneus tertius injury, it can reduce lateral ankle strain and make activities like stepping down stairs easier and more controlled.

Video for educational purposes.

11/06/2025

10/25/2025

Dynamic cervical dissociation training focusing on separation of upper cervical rotators from periscapular stabilizers to restore selective motor control and decrease compensatory neck and shoulder tension

✅ Cervical rotation dissociation drill using resistance band feedback for scapular stabilization

Activation of deep cervical rotators in isolation from upper trapezius and rhomboids enhances segmental control of the cervical spine.
By maintaining scapular stabilization through resistance band tension while performing controlled cervical rotation, the patient learns to dissociate neck movement from shoulder girdle motion — reducing excessive upper trap co-contraction and periscapular recruitment patterns.
This exercise is especially beneficial for individuals with chronic neck pain, tension-type headaches, or shoulder dysfunction related to poor cervical-scapular coordination.

12/15/2024

Adequate recovery is essential for training adaptability and performance enhancement because it allows the body to repair tissues, replenish energy stores, and adapt to the stress of exercise, preventing overtraining and fatigue. Recovery processes, such as sleep, nutrition, soft tissue work, and active recovery, improve muscle repair, restore hormonal balance, and optimize neural function, enabling athletes to train consistently at higher intensities. Without proper recovery, accumulated fatigue hinders performance, increases the risk of injury, and limits the body’s ability to adapt positively to training stimuli, ultimately slowing progress and diminishing long-term performance potential.

09/21/2024

Appears to be not so much of a difference made in 8 weeks but for once per week for 8 weeks we can conclude that some significance has been made for a patient in mid 50s!

Moti-Physio is an AI driven professional and personalized assessment tool that allows you to easily monitor the progress throughout your journey to a better static and dynamic posture. The postural analysis provides data that is comparable to EOS 3D X-Ray with little to minuscule margin of standard deviation as shown on a published research paper (link below) to see your skeletal and muscle demonstrated with qualitative & quantitative analysis to be used to develop your functional movement therapy plan to improve your quality of life!!

LINK to the published article:

https://scholar.google.com/scholar?hl=ko&as_sdt=0%2C5&q=motiphysio&btnG= =gs_qabs&t=1692144909808&u=%23p%3DBJ7Imu1pvukJ

(Posts are for educational purposes only and should not be solely taken as a treatment advises)

-physio analysis analysis squat test #

11/17/2023

Foot and ankle dynamic range of motion training combined with posterior talar glide - great neuro-muscular rehab and facilitation for lower extremity stability

✅ Active ankle dorsiflexion with posterior talar glided.

Get an ankle support of your own from the core



(Video is for educational purposes only)

08/16/2023

Moti-Physio is an AI driven professional and personalized assessment tool that allows you to easily monitor the progress throughout your journey to a better static and dynamic posture. The postural analysis provides data that is comparable to EOS 3D X-Ray with little to minuscule margin of standard deviation as shown on a published research paper (link below) to see your skeletal and muscle demonstrated with qualitative & quantitative analysis to be used to develop your functional movement therapy plan to improve your quality of life!!

LINK to the published article:

https://scholar.google.com/scholar?hl=ko&as_sdt=0%2C5&q=motiphysio&btnG= =gs_qabs&t=1692144909808&u=%23p%3DBJ7Imu1pvukJ

-physio analysis analysis squat test #

07/29/2023

The importance of neuromuscular rehab in activation of lumbo-pelvic-hip complex for sporting activities that requires propelling force generation inside the multi-planar space. Activation of glut med/max through adequate core activation through proper breathing as you are pushing in the direction you want to push into. There is also anterior/posterior oblique chain activation followed by proper foot-ankle motion such as inversion+supination on the contact surface working simultaneously, from which you develop the proper propelling force. It is combined dynamic balance skills learned from proprioception training, and is built upon numerous previous training of proper core firing, gluts facilitated back stability and hip mobility; collaborative movement patterns that are functional to her essential daily activities as well as road biking. The beauty.

Contents are for educational purposes only, please consult with your medical doctor or physical therapist if you have underlying medical conditions.

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