The Physio Fix

Do you have a bump on the back of your heel?

This is called a Haglund’s Deformity although I don’t love the word deformity, so let’s call it a Haglunds’ bump from now on 😊

Comment “BUMP” for more info + discount on the Achilles Fix!

This bump develops over time due to increased stress or friction to this area. Some of the most common reasons this happens include:

1️⃣Decreased ankle DF & big toe extension which causes an early heel lift during walking / running and ultimately increases rubbing in shoe. This early heel lift can also be due to limited hip extension mobility/strength btw

2️⃣Rapid heel whipping during walking / running which is usually due to over pronation (foot flattening), excessive tibial rotation or weakness in the foot / ankle.

3️⃣The wrong shoes: Rigid heel counter shoes (the heel counter is the part that hugs the heel) or shoes that are incredibly stiff can limit your range of motion & cause friction to the heel. If you’re limited in ankle / toe mobility or have insertional Achilles pain that accompanies your haglund’s bump, I recommend a rocker shoe or a shoe with a heel drop of > 8mm for at least 6-8 weeks!!

There are lots of things we can work on to help this from a rehab standpoint, which is why a proper assessment & individualized plan is key 🔑

But generally speaking, here are some exercises that help my patients:
1️⃣Ankle Wall Slides
2️⃣Toe Extended Calf Raises
3️⃣Foot Plank Woodpeckers
4️⃣Seated Medial Resisted Ankle CARs
5️⃣Banded Wall Clams
6️⃣Hip Flexor Drops
7️⃣Reverse Lunge to Dynamic Step

👩🏼‍⚕️ There isn’t a lot of info out there on this, so please feel free to share with your friends and ask any questions you have below 👇

🏋🏼‍♀️ Weightlifting MOBILITY Warm-up 🏋🏽‍♂️

Comment “BARBELL” and I will send you more info + discount for the Weightlifter Fix!!!

The ‘snatch’ & the ‘clean & jerk’ are 2 of the most technically challenging barbell exercises (IMHO) that requires a blend of mobility, strength, technique and timing to be executed effectively.

These are full body movements, which can make warming up for each of these movements rather lengthy. I personally prefer to do some quick compound mobility exercises to work a little bit of everything, then spend the larger part of my warmup time working with an empty bar as that is crucial for any weightlifter.

🎥 Here’s a few exercises to help warmup the ankles, spine, hips, wrists and shoulders 🎥

1️⃣Groin + Wrist Extension Rocks
2️⃣Groin + Thoracic Rotation
3️⃣Quadruped Hip CARs
4️⃣Quadruped to Down Dog
5️⃣Prone Shoulder ER Lift Offs
6️⃣Quadruped Cat Cow
7️⃣Ankle Rock to Hamstring

⚠️ NOTE: These mobility exercises aren’t exclusively designed for OlyLifters and CrossFitters... Anyone who is interested in working out or lifting at all can benefit from this simple but all inclusive routine!

🏋🏼‍♀️SAVE THIS POST & tag a friend who needs to up their OlyLifting warmup game! 🏋🏽‍♂️

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💥 Want to actually prevent injuries before they happen? 💥

💬 Comment “ARMOR” for details + discount for my Prehab Fix program!!!

‼️Do your mobility work, crush your main lifts, then finish with Prehab Fix, your prehab/rehab block designed to keep you healthy, mobile, and strong all year long.

🤔 Can you actually prevent injuries?
Maybe you can… maybe you can’t. Let’s talk about it 👇

😬 Freak accidents happen. Slips, falls, collisions, contact injuries.
↪️ Are those preventable? Nope. Sometimes things just happen.

But what about the potentially preventable ones?

🏋🏻‍♂️ Example:
Joe’s 1RM bicep curl is 50 lb (internal capacity).
His job requires lifting 100 lb all day (external load).

💥 External load exceeds internal capacity = strain, tendinopathy, or rupture.

✅ Can that be prevented?
YES, by increasing tissue capacity with proper strength + mobility training.

Most people train the big muscles but skip the smaller stabilizers that protect joints and support performance:
• Rotator cuff
• Groin / adductors
• Core
• Low traps & serratus
• Unilateral stabilizers
• Mobility work

That’s exactly what Prehab Fix targets! Check out a few of the exercises from the Program:
1️⃣ Copenhagen Reverse Flyes
2️⃣ Banded Wall Slides + Foam Roller
3️⃣ Standing Banded Wall Clams
4️⃣ Medial to Lateral SL RDL
5️⃣ Front Foot Elevated Calf Raises
6️⃣ Hip Flexor Roll Back
7️⃣ Tactical Frog + Hip IR
8️⃣ Tibial IR + Ankle Rocks
9️⃣ Behind Head to Behind Back + Down Dog

⏱️ Program details:
• 5 days per week | 30 minutes or less
• Mobility + strength daily
• Minimal equipment | Home or gym friendly

💪Train smarter, lift stronger, and stay resilient year-round. Save 60% with code “DREAMTEAM” on all online programs!

❤️ Like, save, and tag someone who skips their prehab work.

👇 Comment “HAMMY” below for more info on our online hamstring rehab program + a discount on it 👇

Now back to today’s post:

⬇️⬇️⬇️

💥 PROXIMAL HAMSTRING REHAB (EARLY PHASE) 💥

That deep ache under your glute at your “sit bone”? 😩 That’s likely a proximal hamstring strain, right where the hamstring tendon attaches high on the pelvis.

Because this tendon is loaded every time you sit, walk, or hinge, early rehab must be slow, controlled, and progressive. The goal is to load the tissue, not stretch it.

🧠 Early Phase Goals (Weeks 0–4):
✅ Reduce pain and irritation
✅ Rebuild gentle tendon load tolerance
✅ Activate hamstrings, glutes, and adductors in short range
✅ Maintain pelvic and trunk stability

We start with isometric and short lever work before progressing to long lever or dynamic loading.

🦵 8 Go-To Early Phase Exercises
1️⃣ Chinese Plank Lifts: full posterior chain activation with short holds once pain free
2️⃣ Straight Leg Hamstring ISO into Ball: press heel into a physio ball, 5–10 second holds × 5–6 reps
3️⃣ Bent Knee Heel Dig Bridge ISO: gentle double leg load without overstretching the tendon
4️⃣ Bridge March (Short Range): maintain glute and hamstring co contraction with minimal hip drop
5️⃣ Side Plank Clamshell (Bent Knees): build lateral hip and glute strength for pelvic control
6️⃣ Incline Back Extension Lift (¼ range): controlled long lever tension without overstretch
7️⃣ Bird Dog (Slow and Controlled): integrate hamstrings and core stability
8️⃣ Copenhagen Adduction Lifts (Bent Knee): improve adductor and hamstring synergy

💡Pro Tips:
Mild tension = okay ✅
Sharp pain = back off 🚫
Skip deep hip flexion early
Focus on tension and control, not range

❤️ Save this for your recovery plan and tag a runner or lifter who is nursing a hamstring injury!

‼️ PSA: all our programs, memberships & bundles, are 60% OFF with code “DREAMTEAM” (ends 9/30!).

🖇 Pain on the inside of your elbow (medial side) is often known as golfer’s elbow or medial epicondylitis / epicondylosis.

‼️Comment “GRIP” below and I will send you more info + discount for the Elbow Fix! 💪

🖇 you don’t need to be a golfer to get this, I actually see a lot of weightlifters, climbers and even people that don’t do sports at all struggle with this. This can happen to anyone and it can make simple activities such as opening a jar, shaking hands or carrying a bag of groceries extremely painful & frustrating.

🖇 “golfer’s” elbow is often a result of repetitive microtrauma to the common flexor tendon where it originates at the medial epicondyle. This may occur if the elbow has to do more work if the wrist and shoulders aren’t doing their job which results in extra stress to the elbow itself OR when the tissue capacity is less than the demands of life/ sport.

🖇My first step is to check wrist extension & make sure we have adequate extensibility of the flexor muscles to allow for full wrist extension, if not I like to mobilize these tissues and increase that extensibility. Next I like to begin loading the flexor / pronator tendons and of course strengthen the shoulders (shoulder exercises are not in this post)

🖇 here are a few simple exercises that I commonly use to load the wrist / forearm:
1️⃣ Banded Pronation 8-12 reps
2️⃣ Kettlebell Pronation / Supination 8-12 reps
3️⃣ Behind Back Barbell Wrist Curls 8-12 reps
4️⃣ Towel Scrunches / Wrist Curls 1 min
5️⃣ Zottman Curls 8-12 reps
6️⃣ Ulnar Plate Holds + Twists until fatigue
7️⃣ Plate ISO + Radial / Ulnar Deviation

Aim for 3 non consecutive days/ week & 2-4 sets. I would pick 3 from this post to do each day & to keep pain under a 6/10 during exercise!

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‼️ All online programs + bundles, are 60% OFF- code “DREAMTEAM” (ends 9/30!)