The Physio Fix

Comment “DROP” below for a discount + details about the Stroke Fix! 🙌

As many of you know, my husband suffered a massive hemorrhagic stroke in September 2024, leaving him with left-sided weakness in both his arm & leg.

One of his biggest challenges from that has been drop foot, which is when the muscles that lift your foot don’t activate properly.

👉 That means his toes sometimes drag, he tends to trip more easily, his steps are a little uneven, and he even rolls his ankle due to weakness & sensory loss. Foot drop is incredibly common post-stroke and can really impact your confidence with movement.

We’ve tried probably 8 different AFOs (ankle-foot orthoses) before realizing that while some provide stability, others actually create long-term dependence and weakness. So while assistive devices are helpful and needed the thing is we don’t want to rely on them forever!

Our long-term goal is independence.

As a physical therapist (and wife), I’ve been working with him on rebuilding his anterior tibialis strength, controlling ankle inversion, reconnecting with his foot, ankle, and toes, and restoring that mind-body link that was disrupted by his stroke.

It’s been slow and humbling, but every toe wiggle & ankle movement is a victory - if you know, you know!!!

Here are some of the key exercises we’ve been using to target his foot drop & rebuild that connection 👇
1️⃣ Hip Flexor Rollback
2️⃣ KB Hip Flexor Lift
3️⃣ Ankle Circles/Foot Lifts
4️⃣ Banded Ankle Eversion
5️⃣ Lateral Band Walks
6️⃣ Big Toe Lifts
7️⃣ Ankle Eversion Lifts
8️⃣ Toe Curls / Lifts

As always, consult your healthcare provider before trying new exercises and if you’re navigating foot drop or post-stroke rehab yourself, drop a comment below or reach out. You’re not alone in this journey. ❤️

🚨Comment “deep core” below & I’ll send you more info on the our complete program which is 90% off the first month or $40 off the lifetime access until 7/20 with code “9years”

Back to today’s post ⤵️

🫶 STRONG PELVIC FLOOR ROUTINE 🫶

Whether you’re pregnant, postpartum, or rebuilding your core connection, this is one of the most important foundations for your strength, stability, and confidence inside and outside the gym.

These are the same exercises I used during pregnancy and when appropriate postpartum to reconnect my pelvic floor, deep core, and breath. They bridge the gap between gentle early rehab and true strength work 💪

💡Why This Matters:
Your pelvic floor works with your diaphragm, deep abdominals, and glutes to stabilize your spine and pelvis.
Ignoring it or jumping too far ahead too soon can lead to leakage, heaviness, or back or hip pain. All signs your core system isn’t fully supporting you yet.

🔸 Here’s the Routine:
1️⃣ 2-Point Core Iso with Hamstring Slide: connects posterior chain and core stability
2️⃣ Hip Flexor Roll Back and Drop Combo: improves hip control and pelvic alignment
3️⃣ Wall Push Deadbugs: trains deep core engagement and breathing coordination
4️⃣ Sidelying Pelvic Pullback with Foam Roller: reinforces rib pelvis alignment and diaphragm function
5️⃣ Foam Roller Slides and Drops: challenges anterior core and pelvic floor control
6️⃣ Glute Bridge with Exhale and Lift: integrates glutes and pelvic floor through breath

‼️ Important Reminders:
💫 Always start with breath. The diaphragm and pelvic floor move together.
💫 Prioritize quality over quantity. Slow intentional movement builds long term strength.
💫 Watch for red flags. Pain, heaviness, leaking, or soreness lasting more than 48 hours means too much too soon.

🫶 If you want more structured guidance, send us a message and we would be happy to answer any questions and would love to help you either in-person or virtually!

🌼 Everyone progresses at their own pace. Trust your body and stay consistent.

💥Comment “STRIDE” below, and I’ll send you a special discount plus all the details on my Runner Fix program!

🏃‍♀️ Strong Runners have Strong Hips 🏃‍♂️

Your hips are the engine behind every stride. They help stabilize your pelvis, control your knee, absorb force, and generate power while you run.

When your hips aren’t strong enough, your knees, ankles, and even your low back often have to work overtime to make up the difference. Over time, that can contribute to aches, pains, and decreased running efficiency.

💪 Here are 4 favorite exercises from our running specialist Colbi Sheldon PT, DPT, CSCS to build stronger, more resilient hips:

1️⃣ Captain Morgan Single Leg RDL
2️⃣ Landmine Single Leg Hip Thrust
3️⃣ Hip Flexor March
4️⃣ Loaded Shin Box

💡Remember: the “best” exercise isn’t the fanciest one...it’s the one that’s appropriately challenging for YOU and that you can perform consistently.

Whether you’re training for your next race or simply want to run with less pain and more confidence, stronger hips are almost always a good investment.

📌 Add 2-3 of these into your strength routine 2-3x/week and build strength that carries over to every step.

Which one are you adding to your next workout? 👇

‼️Comment “SPINE” below, and I’ll send you a special discount plus all the details on my Low Back Fix program!

🔑 Low Back Pain Rehab 🔑

Let’s be real, everyone deals with back pain, stiffness, soreness, or tightness at some point. The key? Keep moving!

💥 I prioritize helping people learn how to scale, modify, and move smarter around pain and not to avoid it completely. Movement is medicine when done right!

These 7 exercises can help you:
✅ Reduce fear of movement
✅ Improve spine + hip mobility
✅ Maintain or build core strength
✅ Reintroduce functional patterns gradually & safely

Try these out (save this post!):
1️⃣ Hip IR Pullover to Reach
2️⃣ Cat / Cow
3️⃣ Single-Leg Chinese Plank Hold
4️⃣ Quad Couch Stretch
5️⃣ Knee-Propped Single-Leg RDL
6️⃣ Kettlebell Deadlift
7️⃣ Retro Monster Walks

🐥 Reminder: Not every movement is right for every body. Some discomfort is okay, but if pain goes above a 6/10, modify or skip it and seek professional guidance. You deserve care that fits your body.

‼️ Don’t forget you to use the code “9YEARS” to save 90% on the 1st month of our monthly access programs or $40 off of our lifetime access programs!!!

♥️ Like, comment, save & share with someone who needs to move better and feel better.