The Physio Fix

🎁 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.

⛸️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!⚠️

🌴 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! ❤️