The Physio Fix

The Physio Fix At The Physio Fix, our goal is to provide top quality, affordable, 1-on-1 physical therapy services Call us today, and let's get you moving.

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.

🌟 MPFL Rehab (Non-Operative) 🌟Ever dislocated or subluxed your kneecap? 😬You might’ve stretched or irritated your MPFL (...
11/21/2025

🌟 MPFL Rehab (Non-Operative) 🌟

Ever dislocated or subluxed your kneecap? 😬
You might’ve stretched or irritated your MPFL (Medial Patellofemoral Ligament)– the main structure that helps keep your kneecap centered in its groove.

When this ligament gets injured, the kneecap can become unstable or slip laterally, especially during squats, stairs, or running. But with the right rehab plan, you can restore stability, strength, and confidence– without surgery. 💪

🧠 Rehab priorities:
1️⃣ Regain full knee extension + quad control
2️⃣ Strengthen the medial stabilizers (VMO + adductors)
3️⃣ Improve hip + foot alignment to reduce lateral pull
4️⃣ Restore balance + control through functional movement

Here are 6 of my favorite non-op MPFL rehab exercises:
1️⃣ Terminal Knee Extensions (TKEs)– reestablish quad control + end-range stability
2️⃣ Straight Leg Raises with External Rotation– bias the VMO for medial stability
3️⃣ Heel Elevated Wall Sits with Adductor Squeeze– train co-contraction of quads + inner thigh
4️⃣ Bridge March with Mini Band– strengthen glutes for improved knee tracking
5️⃣ Lateral Step-Downs– work controlled knee flexion + alignment
6️⃣ Single-Leg Balance + Reach– integrate control, proprioception, and dynamic stability

💡 Pro tip: Don’t rush flexion early– focus on extension, control, and swelling management first. Once you can contract your quad pain-free and fully extend the knee, then progress your loading and depth.

🙌 Bonus: Practice gait cycle drills– relearning to walk efficiently helps retrain neuromuscular control that’s often lost after instability.

❗️As always, check with a licensed professional to rule out fractures or complete tears before beginning rehab.

❤️ Like, save, and tag someone rehabbing a tricky knee injury

💪 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ for personalized rehab programs!

🦵✴️ UNLOCK YOUR GROIN MOBILITY ✴️🦵Tight through your inner thighs? 😬Or maybe you’re bendy but can’t control your range? ...
11/19/2025

🦵✴️ UNLOCK YOUR GROIN MOBILITY ✴️🦵

Tight through your inner thighs? 😬
Or maybe you’re bendy but can’t control your range? 😏
Either way– this one’s for you. 👊

Your adductors (aka groin muscles) help stabilize your hips, control rotation, and generate power– so when they’re tight or weak, you’ll feel it in your hips, knees, and low back.

Here are 7 of my favorite exercises to open up and strengthen your groin while building control 👇
1️⃣ Bulgarian Ballerina– challenges adductor length + strength in a supported split position
2️⃣ Loaded Butterfly Holds– improves adductor mobility under tension
3️⃣ Banded Pancake Stretch– adds resistance for active end range control
4️⃣ 90/90 Hip Lift + Adductor Squeeze– connects your hips and core for stability
5️⃣ Cossack Squats– trains lateral hip control through a deep range
6️⃣ Half-Kneeling Adductor Slides– isolates groin mobility + stability at end range
7️⃣ Extended Copenhagen Lifts– deep opener for the adductors + hips

🔑 Don’t rush these – move slowly, breathe deeply, and own every inch of the range. Mobility isn’t about forcing positions – it’s about controlling them. 😍

💥 Add 2–3 rounds before leg day or after training to improve depth, control, and recovery.

👉 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to level up your hip mobility and strength!!!

🤍 Testimonials like this remind us why we do what we do 🤍Every win- whether it’s less pain, more strength, better mobili...
11/19/2025

🤍 Testimonials like this remind us why we do what we do 🤍

Every win- whether it’s less pain, more strength, better mobility, or finally feeling confident in your body again- means everything to us.

💥 At The Physio Fix, we’re committed to providing 1-on-1 care, movement-focused treatment and evidence-based progressions that actually help you move better in real life. When our patients feel supported, understood, and stronger than when they walked in… that’s the real reward!!!

❤️ Thank you for trusting us with your care. Your progress is the reason we show up every single day.

👉 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to start your own movement journey with our team!!!

11/18/2025

👏 Osteoporosis and Exercise 👏

Shocking statistics: 💡

In the US there are roughly 10 million people with osteoporosis, 80% of them are women and 1 in 2 women over the age of 50 will break a bone because of osteoporosis 😱

This can then trigger a spiral of physical decline where one issue leads to another and so on. Research has shown the prevalence of falls actually starts much younger than you might imagine and for women increases from the age of 40 onwards. 🔍

Estrogen helps protect bone strength. The reduction in oestrogen in the years following menopause causes a rapid bone loss, which can lead to osteoporosis. 🧬

Often the first time a woman realizes she has a problem with bone health is when she has a fall / fractures a bone. ⚠️

There are many ways to keep our bones healthy including strength training, eating calcium rich foods, ensuring adequate Vitamin D intake, maintaining a healthy body weight, limiting alcohol intake and stopping smoking. HRT (hormone replacement therapy) is also an important consideration in addressing estrogen deficiency. 🌱

Let’s talk exercise: 💪🏼

🏋🏻‍♀️Strength training can be used as a way to prevent the onset of osteoporosis, but you may not realize it is just as beneficial as a treatment strategy for those already diagnosed with osteoporosis due to the fact that strength training loads our bones and joints and this improves your bone density!

Here are a few of my favorites exercises for anyone with osteoporosis or osteopenia: These can all be found in my Aging Stronger Fix which is made for the aging adult!
1️⃣Goblet Squats
2️⃣Curl + Press
3️⃣Row + Tricep KickBack
4️⃣Deadlift
5️⃣Farmers Carry

I like to start out with 2 sets of 8-12 reps of most things or 30-45 seconds for the walking exercises, and progress from there in terms of weight used! 📈

❤️Find this information helpful? Tag a friend who needs to see this for themselves!❤️

👉 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ for our Aging Stronger Fix and more evidence-based programs!!!

💥TFCC PAIN- WHAT IT IS & HOW TO FIX IT!💥Have wrist pain on the ulnar (pinky) side when you rotate, grip, or push off the...
11/18/2025

💥TFCC PAIN- WHAT IT IS & HOW TO FIX IT!💥
Have wrist pain on the ulnar (pinky) side when you rotate, grip, or push off the floor? 🤔

You might be dealing with irritation or a tear of your TFCC- Triangular Fibrocartilage Complex.

The TFCC acts like a shock absorber + stabilizer for the wrist, especially when rotating your forearm or bearing weight through your hand (think push-ups, handstands, or holding a barbell).

💡Common causes:
Repetitive loading or twisting (lifting, gymnastics, racket sports)
Falling on an outstretched hand
Weakness or stiffness in the wrist/forearm
Poor load tolerance after immobilization or surgery

👎 Symptoms often include:
Pain or clicking on the pinky side of the wrist
Weak grip strength
Pain with pronation/supination
Pain when pushing up from a chair or doing planks/push-ups

‼️The good news- many TFCC issues can be treated conservatively with a proper loading program!

Here are 6 of my go-to exercises for TFCC rehab:
1️⃣ Wrist CARs- improve joint motion + control through rotation
2️⃣ Pronation + Supination with Hammer or Dumbbell- train rotational strength
3️⃣ Supine Isometric Ulnar Deviation Holds- build stability without aggravation
4️⃣ Quadruped Weight Shifts + Circles (Pain-Free Range)- restore load tolerance gradually
5️⃣ Band Resisted Wrist Flexion- train wrist flexor strength and improve load tolerance on the palm side of the wrist
6️⃣ Band Resisted Wrist Extension - strengthen wrist extensors to support dynamic stability through the TFCC

💪 Do these 3–4 sets, 2–3x per week, progressing from isometrics → light dynamic work → heavier loading as tolerated.

⚠️ If you’re dealing with acute pain, limit compressive or twisting loads early on and gradually reintroduce them as your tolerance improves.

💥As always, this is NOT medical advice- consult your provider before starting any new exercise program.

👉 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ for more wrist, grip, and upper body strength programs!!!

11/18/2025

🦬 GOT A NECK HUMP? LET’S FIX IT! 🦬

That “neck hump”- also known as a Dowager’s Hump or thoracic kyphosis- is a rounding at the base of your neck that often comes from poor posture, muscle imbalances, or limited thoracic mobility.

It can cause neck stiffness, shoulder tension, and even headaches… but here’s the good news 👉🏻 you can retrain it with the right combo of mobility, strength, and awareness.

Here are 7 of my go-to exercises to help flatten that hump, strengthen your posture, and relieve tension 👇🏻
1️⃣ Wall Angels with Chin Tuck- improves thoracic extension + reinforces upright posture
2️⃣ Quadruped Assisted T-Spine Rotations- restores rotation and mobility through the upper back
3️⃣ Prone Swimmers- strengthen mid-back and scapular stabilizers through full range
4️⃣ Banded Face Pull to OH Press- builds posterior shoulder and postural control
5️⃣ Bird Dog Row- postural strength, core stability and reinforces scapular control
6️⃣ Head Supported Reverse Fly- strengthens rhomboids + mid traps
7️⃣ Bench Lat Pullover- works deep neck flexors and opens up thoracic spine and lats

💪 Do 2-3 rounds of 10-15 reps (or 30-sec holds) at least 3x per week. You’ll start to feel taller, looser, and stronger with time and consistency!

❤️ Like, save, and tag a friend who needs this!
💪 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ for more posture and mobility programs!!!

👏 Osteoporosis and Exercise👏Shocking statistics: 💡In the US there are roughly 10 million people with osteoporosis, 80% o...
11/16/2025

👏 Osteoporosis and Exercise👏

Shocking statistics: 💡

In the US there are roughly 10 million people with osteoporosis, 80% of them are women and 1 in 2 women over the age of 50 will break a bone because of osteoporosis 😱

This can then trigger a spiral of physical decline where one issue leads to another and so on. Research has shown the prevalence of falls actually starts much younger than you might imagine and for women increases from the age of 40 onwards. 🔍

Estrogen helps protect bone strength. The reduction in oestrogen in the years following menopause causes a rapid bone loss, which can lead to osteoporosis. 🧬

Often the first time a woman realizes she has a problem with bone health is when she has a fall / fractures a bone. ⚠️

There are many ways to keep our bones healthy including strength training, eating calcium rich foods, ensuring adequate Vitamin D intake, maintaining a healthy body weight, limiting alcohol intake and stopping smoking. HRT (hormone replacement therapy) is also an important consideration in addressing estrogen deficiency. 🌱

Let’s talk exercise: 💪🏼

🏋🏻‍♀️Strength training can be used as a way to prevent the onset of osteoporosis, but you may not realize it is just as beneficial as a treatment strategy for those already diagnosed with osteoporosis due to the fact that strength training loads our bones and joints and this improves your bone density!

Here are a few of my favorites exercises for anyone with osteoporosis or osteopenia: These can all be found in my Aging Stronger Fix which is made for the aging adult!
1️⃣Goblet Squats
2️⃣Row + Tricep KickBack
3️⃣Curl + Press
4️⃣Deadlift
5️⃣Farmers Carry

I like to start out with 2 sets of 8-12 reps of most things or 30-45 seconds for the walking exercises, and progress from there in terms of weight used! 📈

❤️Find this information helpful? Tag a friend who needs to see this for themselves!❤️

👉 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ for our Aging Stronger Fix and more evidence-based programs!!!

⚠️ UNLOCK YOUR SQUAT MOBILITY ⚠️Ever feel stuck in your squat no matter how much you stretch? 😩Let’s clear something up ...
11/15/2025

⚠️ UNLOCK YOUR SQUAT MOBILITY ⚠️

Ever feel stuck in your squat no matter how much you stretch? 😩
Let’s clear something up 👇🏻

❌ Flexibility ≠ Mobility
Flexibility means you can get into a position (usually with help), but not necessarily control it. It’s passive.

✅ Mobility = Control + Strength
Mobility means you can get into and out of a position actively – while producing and absorbing force. That’s what keeps you strong, stable, and injury-free.

💡Think of flexibility as the door opening, and mobility as you being able to walk through it confidently.

Here are 6 of my favorite moves to open up your hips, ankles, and spine for a deeper, smoother squat:
1️⃣ Posterior Step-Ups– wake up glutes + quads and train single-leg control
2️⃣ Groin Rock Backs– open adductors and hips dynamically
3️⃣ Spine Extensions Over Bench– improve thoracic mobility for upright posture
4️⃣ Loaded Pigeon– strengthen and mobilize hip external rotation under tension
5️⃣ Squat Prys– build control and strength in the bottom position
6️⃣ Banded Ankle Dorsiflexion Mobs– improve ankle range for deeper depth

🚨 Do these 2–3 rounds before your next lower body day – your squat will feel smoother, stronger, and deeper instantly.

🤜🏻💢🤛🏻 Mobility > stretching. Always.

💯 Tag someone chasing that ATG squat!
❤️ Like, save, and share if you found this helpful!

💪 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to see how we can help you fix your squat mobility!!!

‼️ At The Physio Fix, we don’t believe in cookie-cutter care. Everything we offer is designed to help you move better, f...
11/14/2025

‼️ At The Physio Fix, we don’t believe in cookie-cutter care. Everything we offer is designed to help you move better, feel stronger, and get back to doing what you love with confidence‼️

Whether you want 1-on-1 rehab, personalized training or high-quality online programs, we’ve built something for every body and every goal!

Swipe through to explore all the ways we can support your movement journey:
⭐ 1-On-1 In-Person Physical Therapy– 60 minute sessions, no techs, no hand-offs, and fully individualized care
⭐ Personal Training– 1:1, small group, and online options with expert coaching
⭐ Video Appointments– Virtual PT and evaluations from anywhere
⭐ Custom Programs– Personalized online plans tailored to your body and goals
⭐ Template Programs– Evidence-based, rehab-informed strength and mobility programs for every need

From injury recovery to strength development, pelvic floor to neurological conditions, sport performance to long-term resilience, our team is here to deliver top-tier care every step of the way.

👉 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to learn more about each service, book with our team or start your online program today!!!

👟 Got a bump on the back of your heel? 👟It might be a Haglund’s bump (and yes, we all agree “deformity” is the worst nam...
11/13/2025

👟 Got a bump on the back of your heel? 👟

It might be a Haglund’s bump (and yes, we all agree “deformity” is the worst name for it 😅).

This bony irritation develops from repeated friction or stress between your heel bone and your shoe–often paired with insertional Achilles pain.

💥 Top 3 causes:
1️⃣ Limited ankle dorsiflexion or big toe extension → early heel lift → more rubbing
2️⃣ Poor foot/ankle control (overpronation or oversupination) → heel whipping
3️⃣ Rigid shoes or stiff heel counters causing constant friction

💡 Pro tip: If you also have insertional Achilles pain, wear shoes with a rocker sole or >8mm heel drop (like Hoka or MBT) for 6–8 weeks to reduce tension on the tendon.

🔑 Rehab that actually helps:
1️⃣ Seated Heel-Elevated Calf Raises– build tendon strength without deep stretch
2️⃣ Banded Windshield Wiper– improves foot control and reduces heel whip
3️⃣ Heel-Elevated Step-Throughs– train controlled push-off without irritation
4️⃣ Wall Lean Calf Holds + Shifts– load tolerance without compression
5️⃣ Banded Toe Yoga (Lift/Spread/Press)– retrain foot stability from the ground up

✅ Focus on controlled loading + mobility + shoe setup – not stretching into pain.

🙌🏻 This condition is super common in runners and lifters– share this with someone who’s dealing with heel pain!

💪 Tap the 🔗 in my 🅱️ ℹ️ 🅾️ to see how we can help you!

‼️If you want to learn more about achilles pain & how to treat it, l am doing a 2 hour webinar on Sat 11/15 starting at 9am AZ time! Comment “webinar” below & I will share the info!

😂🤣😂 Accurate 😂🤣😂I like to treat myself as much as the next person, and when I really want a treat....I EAT IT!What if I ...
11/12/2025

😂🤣😂 Accurate 😂🤣😂

I like to treat myself as much as the next person, and when I really want a treat....I EAT IT!

What if I told you that you can treat yo self (in moderation) and still reach your goals?

Well, with the RP Diet App, you can do just that!

If you’re trying to lose weight it’s all about calories in vs calories out at the end of the day...so, yes, you can eat the occasional cupcake, brownie, ice cream, etc & you can track it in the and still meet your macro goals for the meal. Now, I don’t recommend eating only processed food, candy bars, etc to meet your macros, but it is okay to eat these things occasionally.

Many people fail with strict diets because they feel very restricted and they feel super guilty when they eat something “bad” and they end up thinking that they have ruined the day, week, month, etc which causes them to further fall off track....but it doesn’t have to be like that!!!

It’s all about balance and it’s all about moderation!

❤️I’ve mentioned this before, but I have been using this app for over 6 years now and I can honestly say that it has really helped me to stay on track with my goals!

👊🏼Don’t just take my word for it, if you are interested in trying the app you can save 10% with my direct link!

💰Just click the 🔗 that’s in my story today or the one that is in my 🅱️ℹ️🅾️ permanently & get started working towards your goals today (so you can eat the treats & track them too)


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 - 6pm

Telephone

+16026750325

Website

https://calendly.com/thephysiofix/onlinelinkthephysiofix, https://practice.kareo.com/thep

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