The Physio Fix

The Physio Fix Now offering personal training/chiropractic care too! 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, 1-on-1 physical therapy services - we offer in person in Phoenix, AZ, virtually & template program for accessibility! 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.

04/07/2026

🔥💪 The plank kettlebell drag is one of those exercises that looks pretty simple… until you actually try it. 😅

As soon as you reach across to drag the kettlebell, your body immediately wants to rotate and your hips want to shift all over the place. That’s where the magic happens.

Your core has to work overtime to keep your torso stable and prevent that rotation. At the same time, the shoulder that’s staying on the ground has to support your body weight and stabilize while the other arm moves.

So even though it looks like an upper body exercise, your core is doing a ton of the work here too.

It’s a great way to work on:
🔥 Core stability
🔥 Shoulder stability
🔥 Anti-rotation strength

My biggest tip: go lighter than you think and move slow. If the hips are rocking side to side, the weight is probably too heavy.

Simple exercise… but definitely not an easy one. 😉

04/07/2026

💥Do you struggle with shoulder pain and discomfort when chasing a big bench press? 💪

🚫 If this is true, these are some things you definitely do not want to do 🚫

1️⃣ Improve your long-lever shoulder extension to unlock a better bottom position
2️⃣ Strengthen your short-lever shoulder extension and increase your power off the chest
3️⃣ Improve your shoulder internal rotation to keep your shoulders feeling good
4️⃣ Increase your capacity for thoracic extension so you have an optimal arch

Many people experience shoulder pain and discomfort at some point if they train hard. These areas seem to be the biggest limiters in the people we work with. You DEFINITELY would NOT want to work on improving them 😁 😉

‼️ Follow us for more tips!

❤️Like, share and save for your next bench day!

04/06/2026

Fat pad irritation, also known as Hoffa’s syndrome, occurs when the fat pad beneath the kneecap becomes inflamed.

This fat pad acts as a cushion for the knee joint, but when it’s irritated, it can cause pain, swelling, and discomfort, especially when straightening or bending the knee.

This condition is often due to injury, overuse, or repetitive stress on the knee but can be caused by several other things too.

Physical therapy can help by strengthening the muscles around the knee, improving mobility of the knee and hip, and restoring confidence with various movement patterns and functional activities. All of this will help to relieve pain and prevent further irritation, allowing you to move more comfortably.

Here’s some exercises I like to start with:
1️⃣ Reverse lunge + TKE
2️⃣ BSS + RDL combo
3️⃣ Prone Quad Extension with band (or knee extensions if you have access to a machine)
4️⃣ Ankle Rocks
5️⃣ Knee CARs

🔥🔥🔥These are perfect to add into a knee rehab plan but equally as beneficial to add into your workouts as extra accessory work for leg-day.🔥🔥🔥

💯One thing to keep in mind: most knee rehab looks similar from an exercise standpoint. There really isn’t a huge difference in exercise selection between meniscus rehab, ACL, patellar tendon, fat pad, place, etc…

🙌 Start off with no weight/light weight, make progress. Then manipulate the following variables to make things easier or harder:
↪️sets, reps, weight, frequency, tempo, etc…

🚨 Unlock your Thoracic Spine 🚨🔘The thoracic spine (middle back) consist of 12 vertebrae that allow for movement in diffe...
04/05/2026

🚨 Unlock your Thoracic Spine 🚨

🔘The thoracic spine (middle back) consist of 12 vertebrae that allow for movement in different planes.

🔘It is common to have restrictions in the thoracic spine from sitting at a computer all day (slouching forward) which can eventually lead to a lack of mobility in the spine & may begin to influence the mobility of the shoulders, especially overhead mobility. But you don’t have to be middle-aged to have these problems, mobility limitations can present at any age, so it’s important to implement a few of these into your normal routine to keep your spine moving!!!! It is true, if you don’t use it, you can definitely lose it!

🎦To open up the thoracic spine and follow this routine🎦

1️⃣ 1/2 Kneeling T Spine Dance
2️⃣ Loaded Open Book
3️⃣ Band Resisted Thoracic Extension
4️⃣ Band Assisted Thoracic Extension over Bench
5️⃣ Quad Band Assisted Thoracic Rotations
6️⃣ Quad Band Resisted Thoracic Rotation
7️⃣ Feet on wall Thoracic Extension over FR

🔘These exercises are perfect for anybody experiencing rounded shoulders, shoulder impingement or anyone that lacks overhead mobility.

🚨 TAG A TRAINING PARTNER WITH POOR MOBILITY! 🚨

04/03/2026

🚨Hip Flexor and Groin Strain Rehab for a Pole Dancer🚨

Hip Flexor Strains usually cause pain in the front part of the hip. Pain is typically with hip flexion, but it can also be with trunk flexion as the hip flexors are active then as well. Occasionally some people report hip flexor pain when the hip is extended because that’s when the tissue is stretched and weakest.

Groin Strains usually include the adductor magnus as it is actually the second largest muscle in the body and becomes a major hip extensor when the hip is flexed. This means it works hard during squats and hinges. 🤯

Different adductors work hardest at different hip angles, which is why training them through multiple positions is so important for strength, capacity and reducing re-injury risk.

↪️it’s important to know when the pain happens so we know what to focus on especially in the beginning so we can expose the tissue gradually to build its tolerance and strength. It’s also very important to make sure you are strengthening in alllll of the positions.

Here’s an example of rehab for this pole dancer:
1️⃣ Frog Slide Outs
2️⃣ Front Split Slides
3️⃣ Groin Slide + Lift Off
4️⃣ Hip Flexor Isometric + Body Lift
5️⃣ Tactical Frog + IR Lifts
6️⃣ Curtsy Lunge + Lateral Step Up
7️⃣ Tuck Ups with Medball
8️⃣ Groin Squat Walks

Give them a try and let me know how it goes!

🙌🏼 Tag someone who could use these exercises
🤷‍♀️Questions or comments?

❓First off, what is the meniscus? Well, the meniscus is a fibrocartilage that acts like a shock absorber for the knee an...
04/02/2026

❓First off, what is the meniscus? Well, the meniscus is a fibrocartilage that acts like a shock absorber for the knee and also assists in movement (gliding) of the knee joint. We have 2 of them on each knee - a medial and a lateral meniscus.

🧩Many people will tear their meniscus over the course of their life, and many people do NOT need surgical intervention. It all comes down to what your symptoms look like, how much pain you are in and if you get repetitive locking and catching which limits you during daily and recreational activities/sports.

🔑 Mid Phase PT goals 🔑
1️⃣Keep the knee moving with working on flexion, extension and don’t forget tibial rotation. Make sure the hips and ankles are working well too!
2️⃣Slowly rebuild strength- this includes all muscles surrounding the hip and knee and ankle, it’s all connected and it all matters. Make sure to do both anterior and posterior chain strengthening!
3️⃣Rebuild confidence with movement. Beginning with double leg exercises then progressing to single leg exercises as able.

🔴Here are some exercises to help during that mid phase: 🔴
1️⃣ BSS + RDL
2️⃣ 3 way step down
3️⃣ Lat lunge + step in
4️⃣ Reverse Lunge + TKE
5️⃣ SL Hamstring curl
6️⃣ Knee CARs
7️⃣ Bench Ankle Rocks
8️⃣ Prone Quad Ext with Band

💯These exercises are honestly great accessories for anyone, not just people recovering from a knee injury!!

❗Try them out & what you think

❗Tag & SHARE with a Friend with knee pain!

❗Don’t forget to LIKE ❤️ and FOLLOW ↗️

04/01/2026

As someone that always carries her stress in her upper traps, I literally had to try this exercise out when I saw it!

& it did NOT disappoint! 🤯

You just have to set the bar to shoulder height then step under it and maintain downward pressure on the bar as you push your trap up into it!!!!

The cool part is you can play with pressure & you can find different areas to dig around in!

I personally like to move my head away from the trap I’m trying to target to work on lengthening the tissue & improving neck ROM simultaneously!

For me, it works like a charm

& maybe it will work for you too!

Tag a friend that needs to try this with you! 👇🏻

& remember, if you suffer from chronic neck pain / tension, one exercise won’t fix all your problems, even if it helps temporarily! If you’re interested in a real fix, comment “chronic” and we will send you some info about our neck fix program which includes a comprehensive plan to keep that neck pain away for good!

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 - 1pm

Telephone

+16026750325

Website

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

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