Tonic Physical Therapy

06/30/2025

June is Scoliosis Awareness Month, and we’re taking time to raise awareness about a condition that impacts millions of people—especially teens and older adults.

This is my back brace. Stylish, right? I wore it through lectures, dorm life, and all kinds of awkward seating. It taught me a lot— about posture, persistence, and what real support feels like. That experience shaped how I work with back patients today — practical, body-aware, and never one-size-fits-all.

💡 What Is Scoliosis?
Scoliosis is a sideways curvature of the spine, most commonly diagnosed during the growth spurt before puberty. It can range from mild to severe and may lead to discomfort, posture changes, or even breathing issues if left unaddressed.

There are four main types:

Idiopathic: Most common, usually in teens
Congenital: Present at birth
Neuromuscular: Linked to underlying conditions like CP or MD
Degenerative: Caused by aging or spinal changes

👀 Early Signs to Watch For
- Uneven shoulders or hips
- A rib hump when bending forward
- One side of the back more prominent
- Frequent back pain or muscle fatigue

🏃‍♀️ How Physical Therapy Helps

We use movement-based care to reduce pain, improve posture, interrupt the muscular cascade and prevent scoliosis from progressing. Some of the techniques we use include:

Postural alignment and awareness training
Core stabilization and spinal support exercises
Breathing and rib mobility work similar to the Schroth Method
Soft tissue work to relieve muscle tightness

🧠 Quick Facts About Scoliosis
-Affects 2–3% of the population
-Most common in girls aged 10–15
-Can continue to progress into adulthood
-Early intervention = better outcomes

If you or your child has been diagnosed with scoliosis—or you’re noticing postural imbalances—physical therapy can make a real difference. Let’s work together to build strength, balance, and confidence.

05/30/2025

As the weather heats up, we tend to trade sneakers for sandals—however those easy, breezy choices may need a few adjustments . As a physical therapist, I often see a spike in foot, knee, and back pain every summer due to unsupportive footwear.

Here’s how to keep your feet (and body) happy all season long:

👟 Arch Support Is a Must
Flat sandals stress your arches. Look for shoes with built-in support to help maintain proper alignment and reduce overuse injuries.

🧽 Cushioning Protects Your Joints
Hard, thin soles offer little shock absorption. Choose footwear with cushioned midsoles, especially if you're walking long distances.

🔒 Secure Fit Over Flip-Flops
Avoid backless shoes that make your toes work overtime. Instead, opt for sandals with ankle and midfoot straps for stability.

🦶 Flex Where Your Foot Does
Check the bend in the sole—it should flex at the toes, not in the middle of the arch. This supports natural movement.

🚫 Don’t Go Too Minimal Too Fast
Minimalist shoes can work for some, but transitioning too quickly can cause strain. Ease in gradually if you’re new to them.

✅ Better Footwear Brands to Consider:

Birkenstock – Great arch support & molded footbed
Vionic – Designed by podiatrists
Chaco – Excellent for active summer adventures
Teva & ECCO – Ideal for hiking or beach days
On Cloud & Hoka – Breathable sneakers with great shock absorption
Ready to Feel Better on Your Feet?
Book a Summer Foot Assessment
https://tonicpt.com/

05/26/2025

Happy Memorial Day. Today we celevrate all the Veterans.

Photographer: Aaron Burden on Unsplash

05/17/2025

Love this!

❤️

04/30/2025

As the days get longer and the temperatures rise, it's the perfect time to shake off the winter blues and step into spring with renewed energy and purpose. This season offers a natural opportunity to kickstart (or reboot!) habits that support a healthy, active lifestyle.

Here are my favorite spring-inspired outdoor activities that promote mobility, strength, and overall well-being:

🌿 1. Walking with Purpose

A brisk 10-20 minute walk, 4-5 times a week, can improve cardiovascular health, reduce joint stiffness, and elevate your mood. Use local parks, trails, or your neighborhood loop — just be sure to wear supportive shoes and move that core!

👉 PT Tip: Try walking sideways to change things up. It activates your hip abductors, improves your pelvic range, works medial lateral stability of ankles and supports proper knee alignment. Be sure to keep your toes and heels pointing straight ahead.

🚲 2. Bike Your Way to Better Joints

Cycling is gentle on the knees and great for building endurance. Whether it's a weekend ride or part of your commute, biking can help you stay fit without overloading your joints.

👉 PT Tip: Adjust your bike seat height to avoid knee pain — your knee should be slightly bent at the bottom of the pedal stroke.

🧘‍♂️ 3. Stretch in the Sunshine

Try outdoor yoga or mobility sessions in your backyard or a quiet park. Active stretching in the fresh warm air helps you relax while maintaining flexibility and balance — both crucial as we age.

👉 PT Tip: Focus on pelvic patterns, scapula mobility, and mid back — common areas of tightness in the 30+ crowd.

🥾 4. Weekend Hikes, Big Benefits

Hiking offers strength training in disguise — those inclines fire up your glutes and calves, and the uneven terrain challenges your balance. Plus, nature has a calming effect on the nervous system.

👉 PT Tip: Use a lightweight backpack and trekking poles to reduce joint strain and improve posture.

💧 5. Hydrate & Recover

Remember: New activities mean new demands on your body. Hydrate well, and remember active movements that mimic your activity beforehand are the best warm up routine before outdoor fun.

👉 PT Tip: Listen to your body. Soreness is okay, but pain is a signal to modify or scale back.

🌟 Build Habits That Last

Small, consistent choices create sustainable results. Spring is about growth — not perfection. Start with what feels doable, and let your body (and mindset) adjust with the season.

Spring into health — and stay there!

03/27/2025

March is Women’s History Month—a time to recognize the remarkable contributions of women throughout history and celebrate the strength of women today. As a physical therapist, I see firsthand the resilience of women in overcoming challenges, whether recovering from injury, navigating pregnancy and postpartum changes, or staying active through the years.

This month, I encourage you to prioritize your health and movement. Here are three PT-approved tips for lifelong strength and wellness:

1. Protect Your Core:
A strong core supports posture, balance, and daily function. Try exercises like dead bugs, planks, and bridges to build stability.

2. Prioritize Mobility:
Mobility work keeps your body agile by promoting movement through a full range of motion. Incorporating active exercises that engage the trunk, limbs, and crossbody diagonals helps improve joint flexibility and prevent stiffness.

3. Listen to Your Body:
Pain is not a badge of honor. If something doesn’t feel right, seek professional guidance to prevent long-term issues.

This Women’s History Month, let’s honor the women who paved the way by investing in our own strength and well-being.

Stay strong, stay active, and keep making history!

📸: Ravi Patel on Unsplash

01/14/2025

The start of a new year often brings reflection. Maybe you’re thinking about how you’d like to move through this year—feeling stronger, more at ease, or simply more in tune with your body. Wherever you are, check out our website for tipshttps://bit.ly/2025tips

The start of a new year often brings reflection and a desire for a reset. Maybe you’re thinking about how you’d like to move through this year—feeling stronger, more at ease, or simply more in tune with your body. Wherever...

12/31/2024

Hope you had a very Happy Holiday Season. Here is to a Happy New Year ahead. 🥳

📸: Kelly Sikkema Unsplash

11/14/2024

So, you’re back on the trails. Good choice. Whether you’re covering serious mileage or just easing into it, a bit of prep can help you enjoy the hike and skip the “next day regret.” I’m a physical therapist with a soft spot for the outdoors, so here are a few essentials to keep you moving well—no fluff, just what actually works.

A Few Moves to Keep Your Body Trail-Ready

No need for over-complicated routines; these basics are effective and straightforward:

Lunges: The ultimate leg conditioner. Mix in forward, reverse, and side lunges for balanced strength and a stable core that won’t let you down when the ground gets unpredictable.

Core Work: A stable core means better balance and less strain on your back. Abdominal bracing, planks, bird dog and side stepping.

Foot Balance & Intrinsic Exercises: Your feet do a ton of work on uneven trails, so targeting the foot’s intrinsic muscles can pay off.

Single-Leg Stance: Stand on one leg with a relaxed foot, aiming to hold for 30 seconds, then work up to a minute.

Toe Yoga: Stand barefoot and pick up 5 marbles/ rocks/ pencils with your toes and put them in a bowl switch to lifting the smaller toes while keeping the big toe down.

Uneven Surface Training: Trails aren’t paved, so prepping your ankles and feet for rough ground can save you from rolled ankles.

Balance on a Towel or Foam Pad: Stand on one foot on a folded towel or foam pad to simulate uneven terrain.

Rocker Board: If you have access to a rocker or wobble board, try balancing for 1-2 minutes on each foot.

Footwear That Works with You
Shoes make a massive difference on hikes. Here’s what to look for:

Fit: Don’t go loose or tight—aim for snug around the mid-foot and a little room around the toes.

Support: Look for solid arch and ankle support to help you stay in control on rocky, unpredictable trails. Mid foot lacing should hold your foot snuggly and a high top might lend extra support.

Grip: Good traction matters. You want to feel confident on every surface, whether loose dirt or slick rocks.

The Overlooked Essentials: Warming Up and Cooling Down

Warm-ups and cool-downs are hardly revolutionary, but over time, they keep injuries at bay. Here’s the lowdown:

Warm-Up
Light Cardio: 5-10 minutes of brisk stepping or a light jog in place is enough. Keep it simple.

Cool-Down
Stretch: Focus on legs, hips, and lower back. Just a few basic stretches here.

Hydrate & Refuel: Water is essential, and a snack with protein and carbs afterward helps your body bounce back faster.

That’s it—no gimmicks, just smart prep. Take care of your bod

11/11/2024

Thank you for your service 🇺🇸💙❤️ Happy Veterans Day 🎖️

10/21/2024

Empower Yourself

Cancer affects millions of lives worldwide, by adopting a proactive approach, we can significantly reduce the risk of developing this devastating disease. Let’s embark on a journey together to embrace a lifestyle that promotes overall well-being and cancer prevention through physical therapy.

Stay Active: Engage in at least 150 minutes of moderate exercise weekly. Activities like walking, swimming, or biking boost your immune system and lower cancer risk.

Strength Training: Incorporate strength training exercises twice a week. Building muscle mass supports overall health and helps maintain a healthy weight.

Flexibility and Balance: Practice stretching and balance exercises, such as yoga or tai chi, to improve mobility and reduce the risk of falls and injuries.

Quit Smoking and Limit Alcohol: Avoid to***co and moderate your alcohol intake. Both are significant cancer risk factors.

Healthy Nutrition: Fuel your body with a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support your physical activity and overall health.

Regular Screenings: Stay on top of recommended screenings like mammograms and colonoscopies for early detection and prevention.

Stress Management:Incorporate stress-relief techniques like deep breathing, meditation, and gentle exercises into your routine to support mental and physical health.

Remember, small, consistent changes in your lifestyle can have a significant impact on cancer prevention. By making informed choices and prioritizing your well-being, you are taking crucial steps towards a healthier, cancer-free future.

Contact us to schedule a discovery session to learn more about a customized approach to your physical therapy treatment or wellness program for overall wellbeing.

10/03/2024

Happy New Year