Foundations Health and Physical Medicine

Foundations Health and Physical Medicine We transform healthcare in the communities we serve by providing treatment of common conditions.

Many people notice their joint pain is worse after sitting, not while they are moving.That can feel confusing, especiall...
02/07/2026

Many people notice their joint pain is worse after sitting, not while they are moving.

That can feel confusing, especially if activity itself does not hurt.

When you sit for long periods, joints are not being lubricated through movement. Blood flow slows. Muscles that support the joint relax and stiffen. Inflammation has more time to settle in. When you stand back up, the joint has to move before it is ready, which is when stiffness and pain show up.

Movement often helps because it increases circulation, warms the tissues, and helps joints move more smoothly. That does not mean overuse is harmless, but it does help explain why gentle activity can feel better than rest.

Joint pain that shows up after sitting is often a sign of irritation, inflammation, or reduced joint support rather than a single structural injury.

Understanding when and how pain appears helps guide smarter decisions about care, not just what shows up on imaging.

If this pattern sounds familiar, it may be worth learning what your joint is responding to and why.

Being told that surgery is inevitable can feel discouraging, but it does not always mean there are no other options.In m...
02/05/2026

Being told that surgery is inevitable can feel discouraging, but it does not always mean there are no other options.

In many cases, that recommendation is based on imaging or structural changes alone. Surgery is sometimes necessary, but it is not the only path for every joint or every person. Pain and limited movement are often driven by inflammation, tissue breakdown, and reduced joint support, not just a single damaged structure.

Regenerative treatments focus on supporting your body’s natural repair process. By addressing inflammation and encouraging tissue healing at the source, these treatments may help improve function, reduce pain, and delay or even avoid surgery for some patients.

The key is determining whether the joint still has the ability to respond to healing. A thorough evaluation looks at your symptoms, movement, and overall joint health, not just what a scan shows.

If surgery has been presented as the next step, it can be worth asking whether a non surgical option is appropriate before making that decision.

An MRI is a snapshot, not the whole story.Imaging shows structure. It does not always explain how you feel or why you hu...
02/04/2026

An MRI is a snapshot, not the whole story.

Imaging shows structure. It does not always explain how you feel or why you hurt. Many people have MRI findings like disc changes, arthritis, or wear and tear that sound serious on paper but do not match their symptoms. Others have significant pain even when imaging looks relatively mild.

Pain is influenced by more than what shows up on a scan. Inflammation, tissue health, joint stability, movement patterns, and how the body is compensating all play a role. That is why two people with the same MRI report can feel completely different.

At Foundations, imaging is just one piece of the puzzle. We look at how your body is functioning, where inflammation is coming from, and what tissues are actually driving your pain. Understanding that difference is often the key to finding the right treatment path.

If your MRI does not seem to explain what you are feeling, that does not mean the pain is in your head. It means there is more to uncover.

Do you notice clicking or popping in your knee when you move?In many cases, joint noises are normal. They can happen whe...
01/30/2026

Do you notice clicking or popping in your knee when you move?

In many cases, joint noises are normal. They can happen when air bubbles shift in the joint, tendons move over bone, or tissues tighten from inactivity. Not every pop means damage.

What matters is what comes with it.

If clicking is paired with pain, swelling, stiffness, or a feeling that the joint is unstable, it can be a sign that the joint is under stress or not moving the way it should. Over time, irritation and inflammation can build, especially in knees that see a lot of repetitive use.

Pay attention to patterns. Sounds without symptoms are often harmless. Sounds with discomfort are your body asking for support.

Understanding what your joint is telling you is the first step toward protecting movement long term.

Swelling is one of the body’s ways of responding to stress or injury. Sometimes it is a normal part of healing. Other ti...
01/27/2026

Swelling is one of the body’s ways of responding to stress or injury. Sometimes it is a normal part of healing. Other times it is a sign that something deeper needs attention.

Normal swelling often shows up after activity, improves with rest, and goes down within a day or two. It may feel tight or warm but does not limit movement for long.

Swelling that lasts longer, returns frequently, or comes with stiffness, weakness, or reduced range of motion can signal ongoing inflammation or tissue damage. When the body cannot fully recover, swelling becomes a pattern instead of a response.

Paying attention to how long swelling lasts and how it affects movement can help guide your next steps. Understanding what your body is telling you is the first step toward protecting your joints and staying active.

Ever notice your joints feel stiff or achy first thing in the morning?After hours of sleep, joints are not moving and ci...
01/24/2026

Ever notice your joints feel stiff or achy first thing in the morning?

After hours of sleep, joints are not moving and circulation slows. That allows fluid to settle and tissues to tighten. A short movement routine helps wake everything back up.

A simple five minute morning routine to reduce joint stiffness

👉Minute one
Start with deep breathing and gentle neck movement. Slowly turn your head side to side and tilt ear to shoulder to ease neck and upper back tension.

👉Minute two
Roll your shoulders forward and backward, then gently reach both arms overhead and lower them slowly. This helps lubricate the shoulder joints and upper spine.

👉Minute three
Seated or standing, perform slow hip circles and gentle knee bends. This encourages blood flow to the hips and knees and reduces lower body stiffness.

👉Minute four
Move the spine. Try gentle seated twists or a slow cat and cow motion to loosen the back and support spinal mobility.

👉Minute five
Finish with light movement. Walk around the room, march in place, or do slow heel to toe steps to get full body circulation moving.

This routine is not about stretching hard or pushing through pain. It is about restoring movement and joint lubrication after rest. Done daily, even five minutes can help joints feel smoother, looser, and more ready for the day.

Ever notice that everyday movements start to feel harder than they used to?Range of motion is not about stretching furth...
01/23/2026

Ever notice that everyday movements start to feel harder than they used to?

Range of motion is not about stretching further or being flexible. It is about how easily your joints move during normal daily activities like reaching overhead, bending down, or turning your body without discomfort.

When range of motion becomes limited, stiffness and pain often follow. Over time, even simple tasks can place more strain on your joints and surrounding tissues.

Improving joint movement can help reduce stress on the body, support better function, and make daily life feel smoother again.

Repetitive overhead tasks place a lot of stress on the shoulder, even when the work feels routine. Every time your arm i...
01/21/2026

Repetitive overhead tasks place a lot of stress on the shoulder, even when the work feels routine. Every time your arm is raised above shoulder level, the muscles and tendons around the joint have to work harder to stabilize and guide movement. Over time, that repeated demand can lead to irritation, reduced mobility, and lingering soreness.

Many people assume shoulder pain from overhead work means they need to get stronger or push through it. In reality, irritation often comes from poor recovery, limited joint space, or tissues that are not healing as well as they should. When those issues are ignored, the shoulder starts compensating, which increases strain and raises the risk of long term problems.

Addressing shoulder irritation early can make a big difference. Improving movement patterns, supporting tissue recovery, and reducing inflammation help protect the joint so it can handle daily tasks without constant discomfort.

🚛💨 Attention Drivers! 💨🚛 Good news rolling in! 📣🗓️We have DOT Physical appointments available on Saturday, Feb 7th! 🩺✔️ ...
01/21/2026

🚛💨 Attention Drivers! 💨🚛 Good news rolling in! 📣🗓️

We have DOT Physical appointments available on Saturday, Feb 7th! 🩺✔️ If you need to stay compliant and keep those wheels turning, now’s the perfect time to get it done. 👍

📞 Call to reserve your spot before they fill up! Let’s keep you safe, certified, and on the road. 🚚💙

Is that “pins and needles,” or a reason to get checked? Here’s how to tell the difference, and when to act.Usually harml...
01/18/2026

Is that “pins and needles,” or a reason to get checked? Here’s how to tell the difference, and when to act.

Usually harmless
• Brief “pins and needles” after sitting, pressure, or a minor bump
• Episodes that fully resolve in minutes or hours
• Local numbness without weakness or other symptoms

Warning signs that need medical evaluation (seek immediate care for the first four):
• Sudden one-sided numbness or weakness of face, arm, or leg (possible stroke)
• New slurred speech, blurred/loss of vision, or sudden loss of balance (stroke signs)
• New urinary or bowel retention/incontinence, saddle numbness, or rapidly worsening leg weakness (possible cauda equina)
• Numbness after major trauma, or numbness with fever or rapidly worsening pain (may indicate serious infection or injury)
• Numbness that spreads, steadily worsens, or comes with true muscle weakness or falls, even if gradual, it needs evaluation

If you have any of the urgent signs above, get emergency care right away. For persistent, progressive, or unexplained numbness, schedule an evaluation with Foundations so the cause can be identified and treated.

Want to heal faster? Think of protein as the bricks your body uses to rebuild — the more the right bricks in the right p...
01/14/2026

Want to heal faster? Think of protein as the bricks your body uses to rebuild — the more the right bricks in the right place at the right time, the stronger the repair.

Amino acids — the building blocks. Protein supplies the amino acids needed to rebuild muscle, tendon, and soft tissue after injury or exercise.

Amount — ~20–40 g per meal. This practical per-meal range helps stimulate repair for most adults; older adults often benefit toward the higher end.

Timing — spread it, and include after activity. Distributing protein across the day and eating protein after exercise supports muscle protein synthesis and recovery.

Quality — complete proteins or smart combinations. Complete sources: eggs, dairy, meat, fish, and soy. Pair plant proteins (beans + rice, hummus + pita) to improve amino acid variety.

Protein needs vary with age, size, and health. For personalized guidance after surgery, injury, or with medical conditions, give us a call!

Your core is more than visible abs, it’s a coordinated system that stabilizes the spine, controls movement, and manages ...
01/12/2026

Your core is more than visible abs, it’s a coordinated system that stabilizes the spine, controls movement, and manages pressure.

Stability, supports the spine.
Deep core muscles, including the transverse abdominis and the pelvic floor, increase spinal stiffness and protect the spine during movement.

Control, guides safe motion.
Coordinated activation of deep abdominals, obliques, and back extensors helps prevent compensations that overload the low back.

Breath, regulates pressure.
The diaphragm and pelvic floor work with deep abdominals to manage intra-abdominal pressure, which supports the spine during lifting and sustained postures.

Pelvic alignment, prevents compensations.
Balanced pelvic position and adequate glute strength help distribute load across the hips and lumbar spine, reducing stress on discs and surrounding tissues.

Poor core coordination or weakness is commonly associated with low back pain. Rehabilitation emphasizes motor control and coordinated activation, using exercises such as bird dog, dead bug, and controlled plank variations to improve stability and movement control.

If you have ongoing back pain or a recent injury, check with Foundations before starting new exercises.

Address

415 W US Highway 2, Suite 2
Norway, MI
49870

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

Telephone

+19065635871

Website

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