Peroneal Tendinopathy: Symptoms, Treatment, and Exercises

  OUCH! Does the outside of your ankle or outside of your midfoot hurt when standing? Does your pain increase when you put weight through it, wear high heels, or stand on your tiptoes? Do symptoms worsen the longer you walk or run without relief, no matter how much you stretch out your foot? The […]

Why Do My Neck and Upper Back Hurt? About Cervical Postural Dysfunction

Your neck and upper back pain could be a result of bad posture. Pain from bad posture is common with prolonged sitting and often has a direct correlation with work-from-home jobs. (2) For example, back when offices shut down during COVID-19, most people were not prepared or equipped to have a proper desk set-up. Our […]

Treat and Prevent Knee Pain From Hiking Downhill

Who doesn’t love hiking the outdoors and soaking up the beauty around us? Outdoor walks are always enjoyable and relaxing, especially if you can be fully immersed in nature. Living in Hawaii (or anywhere with natural beauty) gives the never-ending opportunity to explore nature through hiking!  But don’t let aches and pains ruin the chance […]

Physical Therapy After a PCL Injury: What to Expect

If you’re familiar with knee injuries, you have probably heard of the anterior cruciate ligament (ACL), one of the most common ligament injuries of the knee. An ACL injury has a notoriously long recovery time—most medical professionals recommend nine months to a year recovery before returning to sport.  In contrast, posterior cruciate ligament (PCL) injuries […]

When Should I Use a Brace?

To brace or not to brace—that is the question. Painful joints and muscles feel better when they’re supported or offloaded. To feel better, you may divert force and effort away from the painful area by distributing it elsewhere. Let’s use a painful knee as an example. If your knee hurts, you may: Sit or lay […]

How To Start a Walking Program After Injury

According to the Centers of Disease Control and Prevention, The Physical Activity Guidelines For Americans recommend adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity aerobic activity per week.  Walking is a great way to meet these general activity guidelines as it requires no equipment or skill, and has […]

Woman foamrolling her glutes

Why is My Home Exercise Program Important?

When you’re attending physical therapy sessions, your therapist may do some passive activities where you get to relax. That’s everyone’s favorite part–the soft tissue manipulation, the muscle release–it’s magic. But the real magic happens when you work! The most effective parts of physical therapy are guided by the therapist, but performed by you. You’ll feel […]

How to Treat Hip Arthritis

Osteoarthritis is a common condition that many people develop, commonly due to age related wear and tear of the hip joint. It can occur in any joint, but most often occurs in weight bearing joints like the hip and knee. Symptoms of osteoarthritis at the hip may include pain in or around the hip joint, […]

What to Expect After a SLAP Repair

Have you experienced deep ache or sharp pain in the shoulder when doing overhead activities like reaching into a cabinet or serving a tennis ball?  Do you feel weak when lifting heavy items? Does the pain occasionally radiate into your arm? You may have a type of cartilage tear in your shoulder called a SLAP […]

Does My SLAP Tear Need Surgery?

Do you have shoulder pain? Do you notice instability or difficulty with reaching and lifting your arm? Have you experienced clicking or catching in the shoulder when swimming or hitting a tennis ball? If you play overhead sports or perform repetitive lifting activities, you may notice deep, aching, or sharp shoulder pain that even radiates […]

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