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.
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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.

02/05/2026

🎁 (INTERNAL) SNAPPING HIP SYNDROME 🎁

Having hip pain or dysfunction & want more help? Exercises like this can be found in our Hip Fix program! Want more info?Comment “snap” below 👇

📍Snapping Hip Syndrome is a dysfunction where you feel a “snap”, “pop” or “click” when performing various hip movements. There are 2 main types: internal & external. Today we’ll be talking about Internal Snapping Hip Syndrome and the main culprit... the iliopsoas tendon.

📍The iliopsoas tendon is made of 2 muscles at the front of the hip: the iliacus & psoas major. What happens is when you move your leg up and down (or sometimes side to side / rotation), a click may happen in the front part of the hip which is essentially the iliopsoas tendon moving over the bony prominence.
↪️Now, most people don’t have any pain with this, but if you do you may need to see a healthcare professional and make sure it’s not a labral tear or a FAI (impingement).

📍Clicks and pops are very normal, but if you want to work on it, I recommend starting to address this by incorporating some core control and hip flexion exercises, eccentrically, isometrically and concentrically in both the shorten and lengthened state.

1️⃣ Modified Heel Tap Deadbugs
2️⃣ Reverse Crunch
3️⃣ Single Leg Hip Flexion
4️⃣ Seated Hip Flexion Hurdles
5️⃣ Standing KB Hip Flexion Lifts
6️⃣ Banded Plank Hip Flexion
7️⃣ Banded Deadbugs

❤️ Like, comment, save & tag a friend that could use these exercises ❤️

02/05/2026

It’s a pretty simple drill with lots of bang for your buck! Give it a try and let me know how it goes

🚨For the first time in 5 years we are offering free 15 min consultations / screens to see if we may be a good fit to wor...
02/04/2026

🚨For the first time in 5 years we are offering free 15 min consultations / screens to see if we may be a good fit to work with you & help you with your goals. Interested? Comment “SCREENS” below 👇 & we will send you more info! ❤️

Now back to today’s post…

☘️ What is Osgood-Schlatter?
Also known as apophysitis of the tibial tubercle, it’s an overuse injury where repetitive stress from the patellar tendon irritates its attachment at the tibial tuberosity - that bony bump just below your kneecap.

☘️ Who gets it?
Most common in growing adolescent athletes — typically:
👧 Ages 10–12 (girls)
👦 Ages 12–14 (boys)
Especially in sports with lots of running and jumping, like:
🏀 basketball
🏐 volleyball
🤸🏻‍♀️ gymnastics
⚽️ soccer

☘️ How do we address it?
Targeted exercises can help by focusing on:
🔹 hip & knee stability
🔹 quad & hamstring mobility
🔹 proper landing mechanics
🔹 strengthening through the full range of motion (both eccentric and concentric phases)

💪 A few of my go-to exercises for this:
1️⃣ Deep Squat to Calf Raise
2️⃣ Kettlebell Passes in a Lunge
3️⃣ Side Plank with Abduction
4️⃣ Eccentric Hamstring Sliders
5️⃣ Hip Flexor Hurdles
6️⃣ Spanish Squats

☘️ Disclaimer: If you’re experiencing knee pain, consult a healthcare provider to develop a personalized treatment plan. ☘️

🫵 Know someone dealing with knee pain like this? Tag them below - they might thank you later!

02/03/2026

🚨For the first time in 5 years we are offering free 15 min consultations / screens to see if we may be a good fit to work with you & help you with your goals. Interested? Comment “SCREENS” below 👇 & we will send you more info! ❤️

Now back to today’s post…

If you think you don’t need to warmup before lifting you’d be wrongggggo

⚠️Warming up does NOT mean stretching btw, quite the opposite

A good warmup includes mobility exercises specifically designed for the joints involved in your lifting workout of the day (think thoracic spine + shoulders and hips before benching) & a few prep exercises to get the right muscles warm & ready to contribute to the lift of the day -which can be called prehab (think rotator cuff + mid back exercises before benching)

⁉️ Do you warmup? It’s okay if you say no, and if you’re young you may be able to get away with it, but the best lifters in the world and those that stay injury free the longest definitely have a designated warmup routine and that’s our little PSA of the day! ❤️

02/02/2026

💪 Full Body KB Workout 💪

🤩We’ve been asked to put together a KB / DB workout that can be done at home, the park or the gym, so here you go!

‼️This workout by is designed to hit most major muscle groups and I’m not gonna lie, it is challenging!

💥I would do 2-4 rounds and I expect this will take you about 30 minutes to complete!

1️⃣ Gorilla row: back + core
2️⃣ Push press: build power through legs + shoulders
3️⃣ Front rack walking lunge: hips, quads and trunk control
4️⃣ Side bends into carry: core stability + grip strength
5️⃣ Kettlebell swing: posterior chain + conditioning

❤️Like, comment, save & tag a friend who needs to do this workout with you!❤️

🦶 Early Achilles Rehab 🦶❗️Have you ruptured your Achilles? Yea… me too. The worst part? The recovery “protocol” is all o...
02/01/2026

🦶 Early Achilles Rehab 🦶

❗️Have you ruptured your Achilles? Yea… me too.

The worst part? The recovery “protocol” is all over the place…there’s no consistency between surgeons, when to weight-bear, when to begin PT & most of them skip over many important steps. It’s very outdated IMO

I have a unique perspective on Achilles rehab being on both the patient and clinician side of things…so I have decided to share things I have learned along the way to show others what is possible with early weight-bearing, BFR, progressive strengthening, etc.

This is phase 1!

🔸After the cast is taken off, most people are put in a hinged walking boot which is set between 20º and 25º of PF to shorten the Achilles complex & help it heal. This ROM gradually changes over the next couple of weeks until you are in neutral.

🔸Phase 1 Goals:

MOBILITY: as mentioned, the ankle/foot will be in a boot, therefore it’s important to get that ankle moving - especially working on end range PF!

STRENGTHENING: yes, it’s possible to begin strengthening the foot, ankle & lower leg in this phase, & it’s very important to include exercises for the hip / knee as well, as long as WB precautions are being followed. BFR helps too!

PROPRIOCEPTION: proprioception is the body’s ability to sense movement & position in space. The bottom of the foot is a primary receiver of this info (with 400,000 proprioceptors!), making it critical to integrate early on!

💡This is what I recommend:
1️⃣ Banded Point + Circle
2️⃣ Seated Heel Elevated Calf Raises
3️⃣ Banded Squish the Bug
4️⃣ Seated Heel Elevated Lift Offs
5️⃣ Heel Elevated Step Through (can hold onto something)

Disclaimer!! These exercises are appropriate once you are PWB (sometime between week 5-8 for most people) - but I recommend talking with your surgeon/ physio before implementing these exercises.

♥️Like, comment, save & share with your friends! Any questions ❓

01/30/2026

🦅 Scapular Control 🦅

🔥First off, scapular winging is normal, extremely normal, and usually it’s not something that needs to be addressed ...that is, unless the person is having pain or other impairments due to the winging, or if there is damage to the long thoracic nerve.

🚩The scapula is controlled by 3 main muscles: upper trap, lower trap and serratus anterior, & all of these work together to help rotate the scapula upwards when elevating the humerus (moving the arm overhead). This relationship is often referred to as the “scapulohumoral rhythm.”

🚩When there is an imbalance between the muscles attached to the scapula, this interferes with the biomechanics of the shoulder and can lead to many compensations causing pain and injury.

❗️Although there isn’t a one size fits all protocol for scapular dysfunction, working on the low/mid trap, serratus & the external rotator cuff tend to help most people!

Here’s an example of 6 exercises to help!
1️⃣ 1/2 kneeling overhead press at wall
2️⃣ Crossbody tricep extension
3️⃣ Supine as pull aparts on foam roller
4️⃣ Incline chest supported arrows
5️⃣ Weighted angels on foam roller at wall
6️⃣ Powerband pullover

This is a great way to begin strengthening & retraining scapular mechanics and can easily be modified to make it easier or harder depending on the patient.

‼️Disclaimer: this is NOT medical advice and like I said, many people have scapular winging and it’s not something that needs to be “fixed”. If you are wondering if these exercises are right for you ask your healthcare professional.‼️

💯Tag someone who could use these exercises!
❤️ Like and save if you found it helpful!
⬇️Post questions or comments below!⬇️

Mommy’s thumb, also known as De Quervain’s tenosynovitis, is a condition that causes pain and inflammation in the tendon...
01/29/2026

Mommy’s thumb, also known as De Quervain’s tenosynovitis, is a condition that causes pain and inflammation in the tendons on the thumb side of the wrist

🔸It is common in new mothers or caregivers who repeatedly lift their babies or young children. The condition can cause discomfort, swelling, and difficulty moving the thumb and wrist.

🔸Recovery timeline depends on severity, but it’s a good idea to get things moving as soon as possible to restore range of motion, strength & most importantly to improve tolerance to painful movements (because we can’t really stop lifting up our babies!)

🔸Here are some simple exercises that I give patients to do as often as they can on their own (within pain-free motion at first):

1️⃣ Bottoms Up Waiter Walks
2️⃣ KB Pronation / Supination
3️⃣ I Y T with Wrist Extension
4️⃣ KB Radial Deviations
5️⃣ Banded Finger Pull Aparts

🔸Give these a try and let me know how it goes!!!!

Are you a mom or mom to be? I have made 4 separate programs made specifically for you that include strength, mobility & injury prevention exercises! Comment “mom life” below and I’ll send you some more info!

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

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