New Day Physical Therapy

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New Day Physical Therapy Get relief from those nagging pains! Get treatment in the comfort of your own home or in our office.

New Day, Better Tomorrow
Relieve pain, improve function, decrease disability

Specializing in:
At-home therapy,
Sports rehabilitation,
Therapeutic exercise,
Joint mobilization,
Dry needling

10/17/2026

THE ROLL, STRETCH AND LOAD💥

As promised, here is the roll, stretch and load sequence to improve ankle range of motion.

Use this if your knee to wall test revealed a stretch feeling in the back of your ankle/ calf.

1. Roll on a foam roller or basketball for 30sec. 🦶

2. Stretch your calf with your knee straight and then bent for 3x 30sec. 🦵

3. Load the new range of motion with bent knee calf raises 3x20 💪

Follow for more tips!

If you want to improve your ankle ROM or decrease ankle pain with running, squatting or walking comment MOBILITY or text 937-234-7972 and let's talk about how New Day Physical Therapy can help you.

10/16/2026

Knee to wall test. 🦶

If your can't touch your knee to the wall with your heel on the ground, you FAIL the ankle mobility test.

I fail it myself. 😬

To improve your mobility ask yourself this,

Where do I feel it when I do this?

1. A stretch in back of your calf? Do Roll, Stretch, Load sequence (coming soon).

2. A pinch in the front of the ankle? Do banded ankle mobility work ( reel up on my page.)

Follow for more tips! 👌

Call or text if you want some help improving your ankle mobility or getting rid of ankle pain with squatting, running, or waking! 💪

10/07/2026

Shoulder pain with pressing?

Do this 3 position banded external rotation exercise. 3x5 with 5sec hold at each position.

It helps to reduce the shoulder from pinching the supraspinatus tendon and causing pain. It also improves shoulder stability in positions where people are often the weakest- elbow away from the body.

Follow for more tips or message/ text 937-234-7972 to get your painful shoulder under control so you can get back in the gym or playing with your kids!

09/30/2026

This may be used to:

1. Reduce a feeling of joint compression or stiffness.

2. Improve knee flexion/extension mobility.

3. Decrease the discomfort associated with A restricted joint.

Follow, like and/or share for more tips to help keep you in the gym or playing with your kids!

09/17/2026

Thank you to Betiko Blooms for the beautiful office warming flowers!

09/01/2026

Hip issues with walking or running?

Mobilizing the front of your hip can be just what you need to make walking, running, or squatting feel better.

If you're sick of hip pain that keeps you from running, walking, or squatting comment HIP and we can chat to see if physical therapy is right for you.

Follow for more tips!

08/26/2026

Ankle tightness or pain when squatting? 🦶🏋‍♂️

If you're heels want to come off the floor, your squat feels restricted, or you feel a pinch in the front of your ankle, your 1st thought might be:

"I need to stretch my calves. "

But sometimes the problem isn't simply a "tight muscle. "

Sometimes your ankle joint isn't moving well.

This banded ankle mobilization can help improve ankle dorsiflexion and make your squat feel smoother.

Using a band can help:

- improve ankle mobility
- increase dorsiflexion
- reduce that "blocked" feeling
- improve squat depth
- make your squat feel more comfortable

The key?

It shouldn't hurt.
It shouldn't create more pressure or pinching.
It should actually feel better as you move.

After working with 100s of patients, I've learned this:

✅️ Better = you're probably moving in thy right direction.
❌️ Worse = that strategy may not be right for you.
➡️ No change = you may not be addressing the actual problem.

If your ankle keeps feeling tight or painful when you squat, run, or lunge, there may be a reason why.

If your in the Centerville/ Kettering area and dealing with ankle pain, stiffness, or mobility restrictions, send me a DM with "ANKLE" and let's see if I can help. 💪

And follow New Day Physical Therapy for more practical physical therapy tips to help you keep training, moving, and doing the things you love.

08/16/2026

Hip pain when exercising? 👇

Pain in your hip when you squat, lunge, run, or deadlift?

Don't just start stretching.

The problem may not just be a tight muscle.

Sometimes the way the hip joint is moving may be part of the problem.

The banded hip mobilization can help hip movement and flexion.

08/15/2026

Hip pain when squatting? 👇

Feel pain in your hip when you squat, lunge, or Deadlift?

Don't just start stretching.

The problem may not be a tight muscle.

Sometimes, the way your hip joint is moving may be part of the problem.

The banded hip mobilization can help improve hip movement and flexion- and may reduce that uncomfortable pinching sensation.

✅️ Afterwards did the pain/pinch get better?
You may be moving in the right direction.

❌️ Did the pain get worse?
That strategy may not be right for you.

➡️ If nothing changed we may need to look at the bigger picture.

If your hip pain keeps coming back when you squat, deadlift, lunge or exercise don't just stretch it.

💬 Comment HIP below and let's talk about whether a Discovery visit could be right for you.

📍Serving active adults in Centerville and Kettering Ohio who want to get back to exercising and doing what they love - without relying on pain medication or surgery.

Follow for more practical physical therapy tips to help you move better, train smarter, and stay active.

07/04/2026

Happy 4th of July from New Day Physical Therapy!

Address

116 Westpark Road
Centerville, OH
45459

Telephone

+19372347972

Website

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