Apex Physical Therapy

Your TFL needs TLC!

Rolling out the TFL (tensor fascia latae) is a game-changer. Releasing this small hip muscle instantly relieves tension that contributes to hip tightness, IT band syndrome, low back pain and knee pain.

It’s a commonly overworked muscle from excessive sitting, running or overcompensating from weak glutes.

Rolling out the TFL, while a little uncomfortable, helps your lower body and work so much better. Give it a shot for 2-3 minutes 💪

Meniscus Tear Early Stage Exercises

These easy, low impact movements are intended to get supportive muscles firing, regain stability and help straighten the knee which is important early on. Aim to do 2-3 sets of 10 of each every day.

What to avoid in the early stage:
•Pivoting or twisting exercises
•Deep knee bends in loaded positions (squats)
•Pushing through pain
•Running or jumping

Focusing on swelling and pain management with compression, elevation and ice in the first 48-72 hours is also key!

Disclaimer: Every injury and person is unique. These are general, low level exercises that are commonly prescribed. You should consult with doctor or PT before trying these and avoid if painful.

Send a DM for questions or to book a session 👊

Great toe or “big toe” mobility is crucial for athletes and active folks 🦶Read below to learn why:

1. While it’s a relatively small joint, the big toe is used more than you think. When you can’t extend through your big toe, you lack spring power when pushing off during walking, running, sprinting and jumping. This is known as the Windlass Mechanism.

2. The tissue under the foot, your plantar fascia, is being put on excessive and constant stress when the big toe is stiffened. Over time, this can cause chronic and stubborn pain and inflammation in the arch and bottom of the heel

3. Since there is a loss of push off force from the big toe, it also places more strain on the calf and achilles tendon. Pain in these areas can become chronic and detrimental for staying in the game

4. Lack of mobility leads to energy leaks and inefficient compensatory movement patterns up the chain. If one joint is not moving right, the ones above it will have to adjust and make up for it

Try this Big Toe Extension Stretch (2x10) to explore and improve your mobility