Advanced Kinetics Physical Therapy

Heel pain that won’t quit? It might be more than your plantar fascia. 👣

The quadratus plantae sits deep in your arch and can refer pain straight into the heel. Dry needling reaches this hard-to-target muscle to release tension so you can get back to pain-free steps.

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Our team’s age range: TikTok to Jurassic Park 🦕

Your calves might be the missing link in your comeback.

Running is basically hundreds of single-leg heel raises in a row. If you can’t control the movement slowly on one leg, your ankle isn’t ready to absorb it at speed.

We use double- and single-leg heel raises to see where you stand, so returning to running is a plan, not a guess.

Ready to find out? Book a return-to-run assessment with our team.

Job security looks like this! (Kidding… mostly. Call us.) 🤣

Your feet have 29 muscles, and they need training too.

Marble pick-ups with your first and second toe strengthen the small muscles that support your arch. Toe yoga (lifting just the big toe, then just the four smaller toes) builds independent toe control and foot-brain coordination.

The payoff: better balance, a more stable arch, and a stronger foundation for your ankles, knees, and hips. Toe yoga is harder than it looks, so practice a few minutes daily.

Office Stretches for the Lumbar and Posterior Chain

Do your back or hips get tight while sitting? Do you ever get stuck sitting in a long meeting at work? Here are three stretches to help combat tightness that you can do from your office chair!

Seated rollouts: Sit at the edge of your chair and let your chest come down towards your knees. Your low back can gently round to feel a stretch in the lumbar paraspinals. Hold for 10 seconds and repeat up to 10 times.

Seated piriformis/figure 4 stretch: Bring your leg up into a figure 4 position, then lean forward to feel a stretch in the posterior hip. Keep your trunk straight as you lean forward. Hold for 30 seconds and repeat up to 3 times.

Seated hamstring stretch: Bring one leg straight and dorsiflex the foot. Keep the trunk straight as your lean forward, to feel a stretch in the posterior thigh. Hold for 30 seconds and repeat up to 3 times.

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