San Ramon Valley Physical Therapy

San Ramon Valley Physical Therapy 7AM to 7PM Monday thru Friday, 8AM to 4PM Saturdays

02/26/2026

That tight arch after running?

It’s not “just soreness.”

Your plantar fascia and intrinsic foot muscles absorb thousands of pounds of force every mile. If they stay stiff, it can lead to:

• Heel pain
• Achilles irritation
• Shin splints
• Knee pain

Try this:
Roll a ball under your arch for 1–2 minutes per side after your run.

Not aggressive. Not fast.
Slow and controlled.

Your feet are your foundation — treat them like it.





02/17/2026

“Golfer’s Elbow” isn’t just for golfers. 🎯

You don’t have to swing a club to earn this one.

Inner elbow pain (medial epicondylitis) shows up from:
🏋️‍♂️ Lifting
💻 Typing + mouse work
🏌️ Golf
🏓 Pickleball
🛠️ Repetitive gripping

It’s irritation of the wrist flexor tendon — usually from bending the wrist and elbow together over and over again.

⛓ That combo overloads the tendon.

RockTape can help by:
✔️ Offloading the irritated tissue
✔️ Improving circulation
✔️ Supporting the area without limiting motion
✔️ Letting you stay active while it calms down

But tape is support — not the solution.
You still need to retrain wrist + elbow control to truly fix it.

If your inner elbow has been nagging for weeks, don’t ignore it.

DM us “ELBOW” and let’s get you back to lifting, swinging, and working pain-free.





02/11/2026

Tennis elbow.
Golfer’s elbow.
That nagging ache when you grip, lift, or carry things…

Here’s what most people miss 👇

Your wrist and elbow are supposed to work independently.

But most people bend them together every time they lift, type, curl, or carry something.

Over time?
That overloads the tendon at the elbow.

So if you only train wrist exercises with your elbow bent…
or you skip isolated control work…

The pain keeps coming back.

The fix:
✅ Train wrist flexion + extension with elbow bent (control phase)
✅ Then train them with elbow straight (real-world strength phase)

Isolate first.
Then load.

That’s how you make elbow pain stay gone.

Save this for later ✔️
Send it to someone who keeps complaining about their elbow 👇

RehabTips InjuryPrevention PTeducation

02/04/2026

Thoracic spine extension = instant posture reset 🔓

If your upper back feels stiff, your neck is cranky, or your shoulders feel stuck overhead…
it’s probably not your shoulders.

👉 It’s your mid-back (T-spine).

Sitting + charting + driving + phones = locked-up extension.

This foam roll drill:
✅ opens your chest
✅ restores thoracic extension
✅ improves overhead mobility
✅ takes pressure off your neck & low back
✅ feels ridiculously good

Slow breaths. Relax your ribs. Extend one segment at a time.
Don’t crank your neck — let the roller do the work.

Do 60–90 seconds and thank me later 😄

Your posture (and shoulders) will love you.





01/30/2026

Over 50? These 2 exercises can seriously change how you move 👇

🟦 Squats
Use a counter, bar, or chair for support — no ego lifting needed.
This builds the leg and hip strength you need to sit, stand, and stay independent.

🟦 Calf Raises (BEST over a step)
Strong calves = better push-off when you walk.
That push helps prevent the short, shuffling steps we see as people lose strength.

👉 Strong legs = confident walking
👉 Confident walking = fewer falls

Start where you are. Use support. Stay consistent.
Your future self will thank you. 💪





01/27/2026

Returning from an Achilles injury is about more than just feeling better. 🦶
⠀
It’s about rebuilding strength, timing, coordination, and confidence — step by step.
⠀
Progressive loading, controlled agility, and sport-specific movement help prepare the tendon for real-world demands. 💪⚡️
⠀
Every phase matters.
Every rep has a purpose.
⠀
When rehab is intentional, athletes don’t just return — they return prepared.
⠀



🏃‍♂️🔥

01/19/2026

An easy way to help prevent injuries is checking your strength from side to side. One leg versus the other. Right arm versus left arm. Use the tools around you to create the test, which should be in long endurance forms.




01/15/2026

Your body doesn’t want you to sit “correctly” all day — it wants movement.

These two band exercises are easy to do while sitting and help your upper back and shoulders work without overusing your neck.

🔹 Palms up
🔹 Pause halfway
🔹 Turn your head side to side → neck should stay relaxed

10–15 reps. Once or twice a day.

💾 Save this for your next work break
📤 Share it with someone who sits all day





01/14/2026

Save this as a reminder to change positions during the day.




01/07/2026

Distal hamstring strength is one of the most missed pieces of rehab.

If you feel this more in your quads than your hamstrings, you’re compensating.

💾 Save this to try at home
🏃‍♂️ Great for back pain & runners





12/24/2025

Take away the shoulder pain to get more zzzzs 😴😴



11/21/2025

Couple (very different) things happening here!!

First: left shoulder pain chucking a cricket ball 🏏

Second: post op knee cap dislocation 🎾

It comes in all shapes, sizes, presentations, limitations, and end range goals. All in a days work!! 👍💪





Address

917 San Ramon Valley Boulevard , Ste. 190
Danville, CA
94526

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 7pm
Saturday 8am - 4pm

Telephone

+19255525787

Website

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