T1 Physio LLC

07/27/2026

The foot position should always be assessed in any low back or lower extremity injury. The type of foot you have and footwear you choose matters. Heel position is key. Check with your physical therapist to evaluate your feet as it can be a huge contributing factor to not only ankle and foot pain,but also calf, knee, back, etc. Set yourself, your athletes, growing kids up for success and help reduce pain or dysfunction you may be having and prevent injury in the future. Sometimes it’s an easy fix!

06/21/2026

02/10/2026

Hip Flexor Strengthening 1. Lunge position starting hip flexor on stretch. Flat surface for beginners and progress to step of varying levels. Can use a body under front foot to increase the stability/balance challenge and you can add weights or pulley/band resistance to the back ankle for increases strengthening forthe hip flexor. Note that you will smoke the other side as it’s a great quad and hip/glutes workout as well. Control the movement through the whole range of motion and come back into lunge with soft landing.
2. Straight arm and opposite leg military march
3. Supine with hands and elbows bent at 90 deg holding an isometric press into the wall, flatten back against the floor or mat, then raise knees and lower legs to 90/90 with theraband around the midfoot and reciprocally extend and flex the legs.
You can do 30 reps for both side for endurance or if doing more dynamic exercises or for power you can decrease to 5-8 reps for 2-3 sets and add increased resistance to the ankles.

02/02/2026

Thoracic Midback Stretches

Child’s pose walking hands all the way to one side and then the other.

Prone on stomach prop on one forearm then raise the opposite knee up to 90 degrees and reach through with that same side arm under the torso “threading the needle”. This can be a stretch and a mobilization.

Lastly get on hands and knees, reach one arm through toward the opposite foot, tucking the head under like you are about to do a summer salt or ukemi
Do all 5x each side for 3-5 second holds