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.

🎁 Want STRONG KNEES? 🎁 💡Knees feeling cranky when you squat, lunge, or go up the stairs? Instead of avoiding movement, i...
05/29/2026

🎁 Want STRONG KNEES? 🎁

💡Knees feeling cranky when you squat, lunge, or go up the stairs? Instead of avoiding movement, it’s time to rebuild your knee strength from the ground up.

☀️These 5 exercises hit your quads, hamstrings, and calves to strengthen your knees from every angle- helping you move better, jump higher, and squat deeper (without pain).

Here’s your new lineup👇
1️⃣ 3 way Step-Downs (Controlled Eccentric): teaches your knee to absorb force safely
2️⃣ Single Leg RDL to Knee Drive: trains hip+knee coordination and dynamic stability
3️⃣ Spanish Squats: builds terminal knee extension strength + quad endurance
4️⃣ Heels Elevated Goblet Squat: maximizes quad strength and knee flexion tolerance
5️⃣ Hamstring Slider Curls: balances the anterior + posterior chain and protects the joint

🔥These can be used in early stage knee rehab or as accessory work for any lower body training day.

💯Remember: strength and movement is medicine. Most knee issues respond best to gradual, consistent loading and not avoiding movement!

🙌Start with bodyweight, focus on form, and progress by adjusting:
↪️reps, sets, load, tempo, range, and weekly frequency.

05/27/2026

🚨No knee extension machine? Try this instead 🚨

All you need is a bench, a kettlebell, and strong intentions 😅

This incline kettlebell knee extension variation absolutely lights up the quads while also challenging the anterior tibialis (your shin muscle) to help keep the kettlebell stable throughout the movement 🔥

Honestly… this one burns WAY more than people expect 👀

A few quick tips:
1️⃣ Control the lowering phase
2️⃣ Pause at the top
3️⃣ Don’t let the kettlebell swing
4️⃣ Start lighter than you think

Great option for:
🔹 Quad strength
🔹 Knee rehab
🔹 Home workouts
🔹 Building stronger knees without machines

Save this for your next leg day and tag someone who needs more quad work 😮‍💨

💥MCL Sprain Rehab Exercises💥Dealing with an MCL injury?🎯 The MCL (medial collateral ligament) is a large ligament that r...
05/27/2026

💥MCL Sprain Rehab Exercises💥

Dealing with an MCL injury?

🎯 The MCL (medial collateral ligament) is a large ligament that runs between the upper leg bone (femur) and across the inner (medial) side of the knee joint to the lower leg bone (tibia).

📌 The MCL helps to provide stability to the inside of the knee by resisting valgus force (forces pushing the knee inward) and lateral rotation (rotating outward) of the tibia on the femur.

How does someone hurt their MCL?
1️⃣ CONTACT injury: impact to the outside of the knee that causes the knee to go inward.

2️⃣ NON-CONTACT injury: such as with cutting/changing direction but can also be from things like rotating / spinning.

🦵For grade 1 or 2 injuries (no laxity present to slight laxity present), physical therapy is the first line of defense.

🦵For grade 3 (complete rupture) injuries, surgery may be required, but not always, as there is a lot of good research out there that still shows positive results with non-operative treatment.

🎥 Here are 6 exercises that may be helpful in the mid to end phase of your recovery.

1️⃣ Landmine Deep Tier Split Squats
2️⃣ Captain Morgan Loaded Squats
3️⃣ Cable Resisted Lateral + Curtsy Lunge
4️⃣ Elevated SL RDL with Everted Wedge
5️⃣ KB Knee Extensions
6️⃣ Banded Hamstring Curls on Foam Roller

🚨 As always, remember that these are just EXAMPLES of exercises that MAY help, these are not a “one-size-fits-all” approach to rehab and it’s always best to get a full assessment to see if these are right for you!

📱 If you need an individualized plan to help you out with your knee or any other injury/painful area we are here for you!

⁉️ Questions? Comments? Send me a message or leave a comment below ⬇️⬇️⬇️

⛸️The posterior tibialis muscle is a relatively small muscle located within the back side of the calf.⛸️The posterior ti...
05/26/2026

⛸️The posterior tibialis muscle is a relatively small muscle located within the back side of the calf.

⛸️The posterior tibialis tendon is even smaller and runs down the lower leg, behind the medial malleolus, (the bone on the inside of the ankle) & inserts into the navicular bone along your instep.

⛸️The primary function of this muscle is to provide stability to the lower leg. It also facilitates foot inversion (inward motion) and assists with ankle plantar flexion (pointing the foot or toes downward). Additionally, the muscle performs a key role in providing support to the foot’s medial arch. Often times, dysfunction of the posterior tibialis muscle or tendon may result in a condition known as ‘flat foot syndrome’ in children and adults.

⛸️Posterior tibial tendon dysfunction is one of the most common problems of the foot and ankle. It occurs when the posterior tibial tendon becomes inflamed, torn or strained.

🥊Disclaimer: These exercises won’t necessarily fix your flat feet. We have learned over the years that the structure of the arch is how it is and won’t easily change…BUT these exercises may help the symptoms that many individuals often associate with flat feet, because these exercises focus on loading the tendon so it can tolerate more + they also work on controlling your foot position with various tasks which can absolutely decrease pain and discomfort.

Here are 8 of my go to exercises for posterior tibialis tendinopathy:

1️⃣ Arch Lifts (off pen)
2️⃣ Lateral Ankle Dance
3️⃣ Calf Raises with Ball Squeeze
4️⃣ Soleus Calf Raises
5️⃣ Banded Inversion
6️⃣ Toe Scrunches
7️⃣ Ankle CARs
8️⃣ Plantarflexion Stretch (to improve accessible ROM)

✏️I recommend doing these 2-3 x a week as needed for roughly 8-12 reps of each (or until fatigue) if you’re having pain in this area.

⚠️If you found this helpful, feel free to save and share with your friends!⚠️

05/25/2026

After three ACL reconstructions it’s pretty cool to look back and see just how much progress your patient has made! 💪

❤️ What you eat on Memorial Day won’t make or break your progress, but stressing about it might.🤍 One meal doesn’t derai...
05/24/2026

❤️ What you eat on Memorial Day won’t make or break your progress, but stressing about it might.

🤍 One meal doesn’t derail your goals, your strength, or your routine. What matters most is what you do consistently, and that’s why the 80/20 approach works so well.
If 80 percent of your habits support your health and long-term goals, that remaining 20 percent, the holidays, the celebrations, the memories, will not hold you back.

💙 And speaking of consistency, this is the time of year when people either fall off completely or dial in the habits that actually support their goals. If you’ve been wanting more structure with your nutrition, the from can help you and my 🔗 can save you 10%! 🎉

‼️ Memorial Day is part of that 20 percent. Enjoy your food. Be present. Move your body because it feels good, not because you have to earn it.
You’re allowed to eat without guilt, you’re human, and you deserve joy on your plate too. 💯

👉 Ready to feel stronger, move better, and train with confidence? Lesssss gooooo!!!

Happy Memorial Day and please remember it’s not about the bbq and parties it’s about honoring those who gave their life for our freedom ❤️🤍💙

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! ❤️

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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