Physio Ed.

30/05/2025

🔹 Got knee pain when bending? You’re not alone—everyday tasks like walking, kneeling, or squatting can become a struggle.

🔹 From osteoarthritis and tendonitis to patellofemoral pain syndrome, there are a few usual suspects behind that ache.

👉 Try these quick-relief tips today:

Rest, then move gently within your comfort zone

Ice or heat for 15–20 minutes to calm inflammation

Support your knee with a compression sleeve or brace

💪 Ready for more? We’ve put together simple, PT-approved exercises to help build strength and reduce pain—check them out here:
https://physioed.com/health-advice/orthopedic/knee-health/knee-pain-when-bending-2

💬 Over to you: Which tip are you going to try first? Or drop your favorite knee-soothing hack below!

👍 Tag a friend who could use some knee relief and let’s start moving better together.

Do you have knee pain when bending your knee? You're not alone. This article will provide expert advice about how to manage this problem

11/05/2025

🌸 Happy Mother’s Day to All the Inspiring Women in Our Community! 🌸

Today, we honor the strength, love, and wisdom that mothers, grandmothers, and mother figures bring into our lives. Your dedication to staying active, embracing wellness, and leading by example is truly inspiring.

Whether you're enjoying a morning walk, sharing a healthy meal, or simply reflecting on cherished memories, take a moment to celebrate you and the incredible journey of motherhood.

💬 We'd love to hear from you: What's a wellness habit you've embraced or passed down that's made a difference in your life or your family's? Share your stories in the comments below!

Wishing you a day filled with joy, love, and movement.

—The Physio Ed. Team

01/05/2025

Join us live now for fracture and fall prevention!

LIVE WEBCAST SCHEDULE SESSION 1: “Strengthen Your Bones” In this foundational webcast, Dr. Doubleday and Dr. Ryan will explain the science of bone strengthening in…

22/04/2025

We're live today at 2pm PST, 5pm EST! Join below:

Weekly Q-and-A Session Connect with our movement experts and fellow community members in this interactive Q&A session focused on staying healthy, active, and independent as…

09/04/2025

🎥 Q&A with Dr. Kaitlin Ryan, PT, DPT

We had an awesome Q&A session with Kaitlin, where she answered your questions with her usual mix of knowledge, warmth, and practicality. If you missed it live, here’s your chance to catch up!

🧠 This session is packed with helpful info if you're navigating pain, recovery, or just trying to keep moving. As always, this is general advice—not a replacement for individual care.

🗣️ Questions Kaitlin answered:
"Should I have surgery for a major shoulder tear at age 71, or can I just live with it?"
(From a longtime baseball pitcher who’s still throwing!)

"What can help with bilateral foot drop and neuropathy in both legs?"
(Including when to consider braces and what to watch for to prevent falls.)

"What exercises are safe—or should be avoided—if you have lower back degeneration?"
(Tips for figuring out what movements work best for your spine.)

"How do I get back to a walking workout after a knee scope?"
(Moving forward without overdoing it.)

➡️ Check out the video for Kaitlin’s full answers, and let us know if you have more questions for next time!

08/04/2025

🎥 We’re going LIVE today at 2PM PST right here on our page!

Join us for an interactive Q&A on staying strong, mobile, and injury-free as we age. 💪

We’ll answer your questions about fitness, movement, and how to stay active with confidence.

✅ It’s free
✅ It’s live
✅ Bring your questions!

👉 Details here: https://physioed.com/zoom-meetings/q-and-a/
📅 See you soon!

Weekly Q-and-A Session Connect with our movement experts and fellow community members in this interactive Q&A session focused on staying healthy, active, and independent as we age. We’ll be tackling the questions and topics you shared during signup, creating a supportive and collaborative learning...

15/03/2025

★★★ WALL SLIDES: A SIMPLE EXERCISE FOR SHOULDER HEALTH 💪 ★★★

Looking for a beginner-friendly exercise to improve shoulder strength and mobility?

Try wall slides - recommended by our physical therapists and easy to do at home!

👀 Watch our demonstration video below!

HOW TO PERFORM WALL SLIDES:
• Stand facing a wall, about a foot away
• Press a small hand towel against the wall with one hand
• Slide the towel up toward the ceiling, maintaining pressure
• Slide back down to the starting position
• Complete 15-20 repetitions with one hand, then switch
• For an added challenge, try with both hands at once

⚠️ Important: Always work within your comfort zone and stop if you experience pain or significant discomfort.

Wall slides target your deltoids—the muscles on the front and side of your shoulders.

This simple exercise strengthens shoulder muscles and improves stability while maintaining full range of motion.

Perfect for beginners and those recovering from shoulder issues alike!

Have you incorporated shoulder exercises into your routine? Tell us in the comments below! 👇

10/03/2025

Catching Up on Sleep After Daylight Saving Time: We're All in This Together!

Anyone else counting down until "fall back" when we get that hour back? 😉

That lost hour from daylight saving time can really throw off your sleep schedule, can't it? If you're feeling groggy and out of sorts, you're definitely not alone in this sleep struggle!

# # What's Actually Happening to Your Body

That missing hour hits harder than you might think! Our bodies run on internal clocks that don't immediately adjust to calendar changes. Research shows most people lose about 40 minutes of actual sleep during the transition. No wonder Monday felt like swimming through molasses!

# # Recovery Strategies That Actually Work

Here are some physio-approved strategies that have helped many of our patients:

😴 **Start With Small Steps**: Try going to bed just 15 minutes earlier each night. It feels more manageable than forcing yourself to sleep a whole hour earlier right away.

☀️ **Morning Sunshine is Your Friend**: Have your coffee by the brightest window in your house. That natural light tells your brain "Hey, it's daytime now!" which helps reset your internal clock.

📱 **The Evening Screen Struggle**: We all face it—but that blue light really messes with melatonin production. Try setting a "screens off" alarm as a friendly reminder.

🧘 Stretching Before Bed: A gentle evening stretch routine can work wonders. Just 5 minutes of light stretching helps release the tension carried in shoulders and back after a long day.

🛏️ **Pillow Check**: Is your neck feeling extra stiff this week? It might be time to evaluate your pillow situation. The right support makes a world of difference!

Remember, be patient with yourself! Most people need about a week to fully adjust to the time change. If you're still struggling after two weeks, it might be worth checking in with your healthcare provider.

Anyone else counting down until "fall back" when we get that hour back? 😉

How has everyone been adjusting to the time change? Share your tips below!

07/03/2025

🔍 MYTH BUSTERS: PT Edition 🔍

MYTH: "Complete rest is always the best treatment for back pain."

Ever been told to just "stay in bed" when your back hurts? This common advice is probably slowing your recovery!

THE TRUTH:
While short periods of reduced activity might help during severe, acute pain, research now shows that controlled movement and specific exercises lead to BETTER outcomes for most back pain.
A landmark study in The Lancet found that people who remained moderately active recovered from acute low back pain up to 4 DAYS FASTER than those who rested completely.

Even more striking, the Journal of Orthopaedic & Sports Physical Therapy reported that patients who followed a guided exercise program reduced their chronic back pain by 33% more than those managing with rest alone.

WHAT REALLY HELPS:
✅ Gentle, controlled movement guided by a physical therapist
✅ Specific strengthening exercises for your unique condition
✅ Gradually returning to normal activities (often sooner than you'd think!)
✅ Learning proper mechanics to prevent future episodes

The workshops at Physio Ed. keep you moving safely while addressing the root causes of your pain.

💬 QUESTION: What's the most surprising advice you've ever received about managing back pain? Share below!

01/03/2025

🚶‍♀️ Struggling with balance? Worried about falls? You're not alone! As we age, balance naturally declines—but the good news is, you can improve it with the right exercises.

At Physio Ed, we’ve put together expert-backed tips to help you strengthen stability, stay confident on your feet, and prevent falls.

💡 Inside this guide, you’ll learn:
✔️ Why balance declines with age (and how to slow it down)
✔️ Simple exercises to boost stability & coordination
✔️ Everyday habits to reduce your fall risk

Taking care of your balance today means staying active, independent, and safe for years to come! 💙

📌 Check out the full article in the comments below ⬇️

24/02/2025

Can you stand on one leg for 10 seconds? Give it a try and comment ‘Done!’ when you succeed! (Here’s instructions for doing a balance test safely at home: https://physioed.com/how-to-do-a-balance-test-at-home/)

Learn how to do a balance test at home with easy exercises and tips to improve stability, enhance balance, and prevent falls effectively.

11/02/2025

Wondering how to avoid pickleball injuries? This article dives deep into the most common injuries and how to manage them.