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These stretches are part of a comprehensive treatment plan for patients with certain issues. These can all be performed in the comfort of your home instead of spending time at physical therapy.

We cannot stress enough how good yoga is for our patients!! There are a lot of good yoga apps out there but here is one that we recommend.

Try combining these stretches with foam rolling to maximize your treatment. A foam roller enables you to apply direct pressure to sore muscles, allowing you to roll out troubled areas such as knots.

Remember, pain in your hips and back can often be linked to your feet. The same goes with knee pain. If you're experiencing pain, it's your body's way of telling you that something's wrong.

Foam Rolling

Foam Roller

As we age, our muscles naturally lose elasticity causing us to endure more aches and pains. The good news is that there's an affordable and simple way to help manage and prevent these increased aches and pains. For many people, foam rolling and stretching are just added tasks at the gym that rarely get done. Although having an intense and hard workout is necessary in order to achieve fitness goals, foam rolling and stretching are equally as important. Foam rolling flushes out toxins that build up during your workouts, resulting in a faster and more efficient recovery for your body. It does this through the process of self-myofascial release, or a self-massage. A foam roller enables you to apply direct pressure to sore muscles, allowing you to roll out troubled areas such as knots.

How To Use A Foam Roller

Do you see foam rollers at the gym, but aren't exactly sure how to properly use them? Here are 3 tips to help you foam roll more effectively:

  1. Avoid rolling directly onto the painful area. Rolling directly onto your area of pain can increase inflammation. Instead, try targeting the muscles surrounding the area. They are likely the source of the imbalance and tension in your body and by focusing on them can help your muscles relax and repair.
  2. Take your time! In order to get the maximum benefit, give your brain time to process so that it can tell your muscles to relax. You can break up adhesions and scar tissue by slowly rolling over sore parts of your body. Doing this can help boost the recovery process after working out.
  3. Do foam rolling for at least ten minutes, twice a week. This can help relieve stress, improve posture, and help prevent future injuries.

How Can A Foam Roller Benefit You?

  • Massages and Relaxes your muscles: Loosen up tight areas such as your outer thighs by laying on top of the roller while slowly rolling back and forth over it with the weight of your body.
  • Provides self-accupressure: Using it to roll over tight spots relaxes the muscles. However, for extremely tight areas applying constant pressure may work best.
  • Can be used as a stretching aid: The softness of the foam roller can not only help increase your range of motion, but provide extra support for poses.
  • Rehabilitates your feet: Gently roll the arch of your foot back and forth on top of the foam roller while applying pressure as needed.

Whether you're an athlete, dedicated employee, or just in need of a stress reliever, foam rolling can benefit you. Save your money on a deep tissue massage and give yourself one with your foam roller. Happy rolling!

DME Tutorials


Coming soon

We know that coming to the doctor can be overwhelming. You were given a lot of information about your diagnosis, treatment plan and how to use the boot or brace you just received. By the time you get home, it can be hard to remember all the instructions, leaving you worried that you are not doing things right.

No need to worry! We have video tutorials to show you how to properly wear/use the boot or brace you may have received. We want you to wear everyth-ing properly because that is how you are going to get better the fastest. An ill-worn brace/boot can delay treatment.

You can watch any of the tutorials at the links provided.

Remember to follow the doctor's instructions for how long you should wear the item dispensed to you. If you have any question please contact our office at 859-264-1141 and we will be happy to help.