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.

05/23/2026

Does the location of your Achilles tendon pain change how we treat it?

YES IT DOES!

✌️There are two categories of Achilles Tendinopathy: Insertional (pain at the back of the heel bone where the tendon meets the bone) and Mid-Portion (pain at the middle part of the tendon).

🔥This is important because it will determine what exercises you should and shouldn’t do INITIALLY as part of your rehab program.

🔑If you have the INSERTIONAL type, it’s best to avoid stretching the tendon or letting your heel drop below parallel (neutral) when doing strengthening exercises (initially) as this can cause pull on the bone & compression to the tendon which will cause further irritation early on!
↪️wearing a shoe with a higher heel (>8mm) or a rocker sole like MBT’s or Hokas are also beneficial in this early stage, or adding a heel lift to your normal shoes. This will mitigate symptoms. I actually recommend this heel lift strategy for all Achilles injuries for the first 6 weeks or so!

👍 If you are dealing with Insertional Achilles Tendinopathy here are some exercises that I know will be helpful for you!
1️⃣ Heel Elevated Step Through
2️⃣ Seated Heel Elevated Calf Raises
3️⃣ Banded Squish the Bug
4️⃣ Heel Elevated Lift Off
5️⃣ Banded Point + Circles
6️⃣ Foot Plank + Weight Pass

Side note: The appropriate weight needs to be determined based on your individual response to activity and load. When in doubt, go as heavy as you can tolerate as tendons respond best to LOAD!

05/22/2026

🌴 Going on vacation soon? 🌴

↪️These 7 movements can be done just about anywhere:
🏡 At home
🏖️ At the beach
🌳 At a park
🏋🏻‍♀️ In the gym
💼 At the office
✈️ In the airport
On a plane? Maybe that’s going too far, but you get the picture!

💥All you need is a powerband and you will be good to go! Try it now and make sure to save this full body power band routine from for later!!!

1️⃣ Lunge ISO + power band biceps curls
2️⃣ Hollow flutters with power band pull apart
3️⃣ Bent over band rows
4️⃣ Power band thrusters
5️⃣ Cross body power band pull
6️⃣ Power band-resisted push ups

💯Feel free to do as many rounds of these as you want (2-4 is ideal)

My favorite bands are from and if you want to get some you can save 10% off any of their products by using my code “thephysiofix” 💪

❤️Feel free to like, comment, share & save because this is the best vacation workout ever! ❤️

🦶 Anterior Ankle Impingement Rehab 🦶🦶Anterior ankle impingement is a condition in which pain is experienced in the front...
05/21/2026

🦶 Anterior Ankle Impingement Rehab 🦶

🦶Anterior ankle impingement is a condition in which pain is experienced in the front of the ankle during dorsiflexion of the ankle during activities such as squats, stairs, running, jumping, etc.

🦶This is frequently seen in soccer, football, volleyball players, runners, ballet dancers, gymnasts, etc.

🦶Basically, you may feel some pinching / grinding / generalized pressure in the front of the ankle with end range ankle dorsiflexion. Ankle dorsiflexion mobility is commonly limited both passively and actively, the calf/Achilles complex is usually stiff / tight & more times than not, the anterior tibialis muscle is also weak as it is not able to move through its full range of motion to get stronger.

🦶So we have to work on mobility and strength simultaneously.

Here’s what that may look like:
1️⃣ Band Assisted Ankle Dorsiflexion Mob
2️⃣ Kneeling Big Toe Extension Stretch
3️⃣ Kneeling Loaded Ankle Dorsiflexion Hold
4️⃣ Seated Ankle Dorsiflexion with Band
5️⃣ Anterior Tib Raises

Be sure to like, comment, save and tag a friend that could use this information!

🚨Unlock your FEET & ANKLES 🚨🤷‍♂️Why should you strengthen & mobilize your feet / ankles🤷‍♀️👣The feet are arguably the si...
05/18/2026

🚨Unlock your FEET & ANKLES 🚨

🤷‍♂️Why should you strengthen & mobilize your feet / ankles🤷‍♀️

👣The feet are arguably the single most important factor when it comes to optimizing movement quality, biomechanics, and muscle function. If we’re talking about building strength from the ground up the first place to start is with the feet, ankles, and toes.

👣The muscles in the feet make up 25 percent of the body’s total muscles!!! They can take a beating if you participate in sports, and just like any other structure in the body, dysfunction in our feet may lead to serious issues like knee pain, hip pain and lower back aches.

👣Foot mobility and strength directly influences proper foot mechanics, gait patterns, ankle stabilization and whole-body balance.

🏃🏻‍♀️*FUN FACT*🏃🏼‍♂️
Intrinsic foot strength has been proven with research, to directly influence power output...which means every athlete SHOULD be doing these exercises!

1️⃣ Loaded Ankle CARs
2️⃣ Toe Squeeze + Ankle Circles
3️⃣ Heel on Wall Calf Raises
4️⃣ Lunge Ankle Rocks to Wall
5️⃣ Floating Heel Pass Arounds
6️⃣ Lateral Ankle Circumduction
7️⃣ Medial Arch Lifts
8️⃣ Towel Scrunches
9️⃣ Toe Yoga

All it takes is 15 mins a day to work on your foundation!!!!

‼️ Have a question or want guidance on your next step? Send us a message, our team is happy to help!

05/17/2026

💢Tensor Fascia Latae (TFL) Rehab 💢

👌The Tensor Fascia Latae, or commonly known as the TFL, is a small superficial muscle located on the anterior/lateral side of the hip. This muscle is responsible for hip flexion, abduction and medial rotation.

👌The glute max, along with the TFL join together to form the IT Band, therefore the TFL can also be responsible for IT Band Pain/dysfunction/tightness.

👌The TFL can become irritated due to lack of mobility in the hip or lack of strength of the hip, so that is where I like to start in treating the TFL.

😁Here are a couple of basic mobility exercises and a couple of basic hip stability/strength exercises that may help:
1️⃣ 1/2 90/90 Back Leg Lifts
2️⃣ 90/90 ER Side Leans
3️⃣ 90/90 Lift + Kickouts
4️⃣ Stanky Leg / Squat with Band Combo
5️⃣ Hands Elevated Psoas March
6️⃣ Standing Banded Groin Step Ins

👌Number of sets and reps will depend on the individual and what they need to spend more time working on: mobility / strength.

Disclaimer: This is NOT medical advice. These are super basic exercises which may be a good place to start and help a lot of people, but if you want to know if these are right for you, please consult a healthcare professional.

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

😬 Struggle with stiff hips? You’re not alone!😒 Hip stiffness is one of the most common things that I see in the clinic w...
05/16/2026

😬 Struggle with stiff hips? You’re not alone!

😒 Hip stiffness is one of the most common things that I see in the clinic which may contribute to several other problems like piriformis syndrome, sciatica, low back pain, knee pain, ankle pain/stiffness, etc.

🙌 Here are some hip mobility staples that you can begin incorporating to get those pesky hips to loosen up!

These 5 moves will work on improving both the strength and control of your mobility in all ranges of motion, which is the key to unlocking your hips!!!
1️⃣ Prone Hip IR Loaded Lifts
2️⃣ Pigeon + Thoracic Rotation with Foam Roller
3️⃣ Jefferson Curls with Foam Roller
4️⃣ Hip Flexor Hold + Tibial Rotations
5️⃣ Incline Ankle DF Pull Downs

👍These are perfect to add in anytime you can, but here are some ideas to make these part of your normal routine so you can do them consistently:
☀️ Morning / evening routine
🏋️‍♀️ Before your workout / 🏃‍♂️ cardio of choice
💻 Mid day movement snack

💡Like these mobility exercises?
You’ll love The Mobility Fix! It is just 10 minutes a day, no equipment required and can be done anywhere!!!

❤️Like, comment, save and feel free to share with your friends!❤️

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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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