EPIC Physical Therapy

EPIC Physical Therapy Private Physical Therapy & Performance Training Clinic
📍Raleigh, NC
📍Clayton, NC
📍Pickles and Play Garner, Wake Forest & Chapel Hill, NC

How to Use Game Ready for an Ankle Sprain‼️•Why it helps: - Cold + compression reduces swelling and pain better than ice...
02/27/2026

How to Use Game Ready for an Ankle Sprain‼️
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Why it helps:
- Cold + compression reduces swelling and pain better than ice alone
- Controls inflammation, especially early on
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How to use it:
- Sit or lie down with your ankle elevated above heart level
- Wrap the ankle sleeve snug and smooth (not overly tight)
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Settings:
- Cold: standard setting (not max)
- Compression: low to moderate
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Timing:
- 20–30 minutes per session
- 2–4 times per day
- Leave at least 1 hour between sessions
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After each session:
- Remove the sleeve
- Perform light range of motion exercises (circles, pumps) after to restore circulation
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From sprain to game! 💪🏻
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Meet Alexis! 👋🏻•Born and raised in Southern California, Alexis graduated from The University of Alabama with a Bachelor ...
02/26/2026

Meet Alexis! 👋🏻
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Born and raised in Southern California, Alexis graduated from The University of Alabama with a Bachelor of Science degree in Athletic Training. While studying at Alabama, Alexis worked with the cheer and dance programs, women’s basketball, football, men’s and women’s tennis, and even served at a local high school for a period of time.
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After graduating, Alexis moved to Raleigh and earned her masters degree in sports management from North Carolina State University. While at State, she worked as a graduate assistant athletic trainer with the women’s tennis, women’s golf, and women’s gymnastics programs. Upon graduation, Alexis worked as an athletic trainer at a local high school before transitioning to EPIC and starting at Wake Prep Academy.
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Her favorite part of being an athletic trainer is building connections with patients and watching them progress through their rehab. It’s always a good day when a patient realizes how far they’ve come and that they’ve exceeded what they couldn’t do before.
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When she’s not helping people return to doing what they love, Alexis enjoys reading, exercising, hanging out with friends, and watching New Girl.
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Welcome to the EPIC family, Alexis! ❤️
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Recovering from an ACL reconstruction is a journey — but knowing the milestones makes it a whole lot smoother. •Here’s a...
02/25/2026

Recovering from an ACL reconstruction is a journey — but knowing the milestones makes it a whole lot smoother.
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Here’s a quick breakdown of what’s normal in the early phases of rehab:
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“Locked out?” Yes — early on, your brace may be locked to protect the repair. This is expected.
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Walking Timeline
- Start physical therapy: within 24 hours post op
- Week 1 goals: terminal knee extension (TKE) and knee flexion past 95°
- Walking without assistive devices: usually by 10 days
- Brace fully open: around 21 days.
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Return to Sport
Most athletes return between 9–12 months, depending on:
- Age
- Sports demands
- Strength and stability progress
- Surgeon/PT guidance
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Rehab isn’t a race — it’s a rebuild. Stay consistent, trust the process, and celebrate every milestone along the way! 💪🏻
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Meet Ethan! 👋🏻•Ethan is a Doctor of Physical Therapy who earned his Bachelor of Science in Exercise Science from the Uni...
02/24/2026

Meet Ethan! 👋🏻
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Ethan is a Doctor of Physical Therapy who earned his Bachelor of Science in Exercise Science from the University of South Carolina in 2019 and his Doctor of Physical Therapy degree from High Point University in 2023. He has experience treating a wide range of musculoskeletal conditions through both operative and non-operative management and holds certification in concussion management.
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Ethan is passionate about helping active adults and athletes better understand their bodies, move with confidence, and safely return to the activities they love. Prior to joining the EPIC PT team, he worked as a physical therapist at an outpatient orthopedic physical therapy clinic in Raleigh, NC.
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Outside of the clinic, Ethan is an avid rock climber and has been training Brazilian Jiu-Jitsu for the past two years. When he’s not being active, he enjoys spending time with his dog, visiting local breweries, and listening to podcasts.
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Schedule an appointment with Ethan at our North Raleigh location today! 919-803-0738 ☎️
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02/23/2026

It’s Muscle Monday and we’re talking TRAPS 😤🔥
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Meet the Trapezius — the powerhouse that helps you shrug, rotate, and stabilize your shoulders so you can lift, carry, pull, and dominate upper body day.
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- Upper traps → shrug
- Mid traps → squeeze those shoulder blades
- Lower traps → keep your shoulders strong + stable overhead
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Strong traps = better posture, fewer neck aches, and more power in your lifts!
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Your neck and shoulders will thank you.
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Meet Raya! 👋🏻•Raya is originally from Raleigh, NC. She earned her Bachelor’s degree from Coker University, where she was...
02/20/2026

Meet Raya! 👋🏻
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Raya is originally from Raleigh, NC. She earned her Bachelor’s degree from Coker University, where she was a four-year member of the women’s basketball team. Her experience as a collegiate athlete sparked her passion for performance-based rehabilitation and injury prevention.
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She received her Doctorate of Physical Therapy from Elon University in 2025. During her time at Elon, she was actively involved in the Elon H.O.P.E. clinic, a pro bono clinic where she treated a variety of orthopedic and neurological conditions. Additionally, Raya actively participated in research opportunities, contributing to research data collection for the examination of performance measures in Division I athletes.
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Her clinical interests include lower extremity injuries, ACL rehabilitation, and concussion management. As a Certified Strength and Conditioning Coach, she blends performance training principles with individualized care to help patients return to the activities they love.
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Outside of work, she enjoys spending time with friends and family, traveling in search of the best coffee and matcha, going to concerts and listening to live music, and staying active through strength training, yoga, pilates, and long-distance running. She is passionate about empowering others to reach their goals and live active, healthy lives.
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Schedule an appointment with Raya at our North Raleigh location! 919-803-0738 ☎️
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So many people live with pelvic pain, leaking, or pressure because they’ve been told it’s “normal”. •It’s common—but it’...
02/20/2026

So many people live with pelvic pain, leaking, or pressure because they’ve been told it’s “normal”.
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It’s common—but it’s not something you have to accept.
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Swipe to bust some pelvic floor PT myths 👉🏻
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02/18/2026

Try mixing some of these exercises into your next leg day! 💪🏻
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Plyometrics improve a runner’s ability to absorb and produce force efficiently, leading to better stride mechanics, improved running economy, and increased power with push-off. 🏃🏼‍♀️👟
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02/13/2026

If your neck is always tight you might be training the wrong muscles!
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There’s a difference between training the muscles that move your neck, and the ones that stabilize it.
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💥 Deep stabilizers = small, endurance-based muscles that hold your head in position all day
💥 Prime movers = big muscles that create visible motion, but can’t support 8-hours of desk posture
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Give these exercises a try:
- Chin Tuck Holds: These target the deep stabilizing muscles of the neck. Nod your head “yes” and hold without lifting the chin or forehead.
- Wall Slides: This exercise forces you to keep your neck “quiet” while your shoulders move.
- Alternating Full Cans: Lift without shrugging. Keep space between your shoulders and ears.
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These are just some of the ways we train the stabilizers so your neck doesn’t have to feel “on” all day.
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Want a plan built around your movements? Come see us! 💪🏻
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02/11/2026

Don’t be like Sal‼️
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Research shows pre-op PT can improve post-surgical strength, ROM, and functional outcomes while reducing pain and time to return to sport. Building capacity before surgery sets the foundation for a smoother, faster rehab.
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Train now so recovery isn’t starting from zero! 💪🏻
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02/09/2026

Muscle Monday spotlight: Fibularis (Peroneus) Brevis 💪🏻
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This key muscle runs along the outer lower leg, attaching from the distal fibula to the base of the 5th metatarsal. Its main jobs? Foot eversion, assisting ankle plantarflexion, and providing dynamic lateral ankle stability—especially during walking and cutting movements.
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Try these to strengthen it:
• Single Leg Stance on BOSU with Pallof Press
• Resisted Side Stepping on Toes
• Lateral Heel Raise with Kettlebell
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Strong lateral ankle support = better balance, control, and injury prevention. 🔥
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02/02/2026

Muscle Monday: Subscapularis 💪🏻
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One of the rotator cuff muscles and a major player in shoulder stability.
- Lives on the front of the shoulder blade (subscapular fossa)
- Inserts on the lesser tubercle of the humerus
- Internally rotates the arm (think reaching behind your back)
- Helps keep the shoulder joint centered and protected
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When it’s weak or irritated, you may notice:
⚠️ Shoulder pain
⚠️ Difficulty reaching behind you
⚠️ Decreased strength with pushing or throwing
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Give these exercises a try:
- Resisted bear hugs
- Banded shoulder internal rotation with elbow at side
- Banded shoulder internal rotation at 90 degrees
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Address

8470 Falls Of Neuse Road Suite 100
Raleigh, NC
27615

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 6pm

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