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Physical therapy costs add up quickly

How Much Does Physical Therapy Cost for Soft Tissue Injuries? Tips to Get Effective, Affordable Care

Physical therapy costs add up fast for chronic injuries like Plantar Fasciitis: even with insurance, it's typically $500 or more. Our PT shares 8 ways...
Walk 10,000 steps (or more) without risking overuse injuries

How to Walk 10,000 Steps without Risking Overuse Injuries

Trying to walk 10,000 steps a day for health benefits or for fun? Use these PT tips to walk more, and avoid overuse injuries as...
Soft tissue mobilization, using the Alleviate Massage Blade

What Is Soft Tissue Mobilization? Techniques for At-Home Recovery

Soft Tissue Mobilization is an effective PT treatment for injuries. Learn the Soft Tissue Mobilization techniques to heal your chronic pain conditions at home. ...
Arnica Montana flower

What Is Arnica? Benefits and How to Use It

Some studies suggest Arnica Montana extracts may be effective at chronic pain relief and workout recovery. Learn about the potential Arnica benefits and how to...
Arch Massager and Recovery Balm make a perfect gift for anyone hard on their feet

2024 Alleviate Gift Guide: Recovery Tools for Everyone in Your Life!

Workout recovery with a festive flair. Thoughtful little things that make long days on foot go by a little quicker. Solutions that actually work for...
An effective knee massager for Runner’s Knee self-care should be able to activate the VMO muscle and relieve pain.

3 Ways to Use a Knee Massager for Runner’s Knee: Prepare for Workouts, Relieve Knee Pain, and Prevent Flare-ups

Runner’s Knee can be effectively treated with knee massage techniques like Instrument-Assisted Soft Tissue Mobilization (IASTM). A knee massager for Runner’s Knee should activate the...
Before starting Patellofemoral Pain Syndrome exercises, make sure your pain is under control.

Patellofemoral Pain Syndrome Exercises: How to Use PT Knee Exercises for Recovery

Patellofemoral Pain Syndrome exercises are a key part of your recovery. Because knee is a complex joint, Runner's Knee exercises are a little tricky to...
How long Runner's Knee pain lasts depends on the severity of symptoms and quality of treatments.

How Long Does Runner's Knee Last: 5 Ways to Shorten Runner's Knee Recovery Time

How long does Runner's Knee last? It depends on the severity, but active treatment should make a noticeable difference in 10-14 days. Here's what to...
Runner's Knee pain can be felt when going down stairs

What is Runner’s Knee? All about Patellofemoral Pain Syndrome

Runner’s Knee, or Patellofemoral Pain Syndrome, is a repetitive stress injury that causes pain on the inside of your knee. Learn what's happening inside with...
You can keep running without further aggravating your inner knee pain from running

Inner Knee Pain from Running May Be Runner’s Knee. Here’s How to Keep Running Smart

When you develop inner knee pain from running, it may be Runner’s Knee. Here's how to rule out other knee pain conditions, and how to...
PT tips for runners looking for an effective method of patellofemoral Pain Syndrome self-care

Patellofemoral Pain Syndrome Self-Care: How to Treat Runner’s Knee Yourself Like a Physical Therapist

When done right and consistently, Runner's Knee or Patellofemoral Pain Syndrome self-care can be as effective as physical therapy treatment by an expert. Learn how...
Tennis Elbow, PTTD, and Plantar Fasciitis in the summer can increase pain

8 Tips to Avoid Pain Flare-Ups in Summer, from Our Physical Therapist

Summer can be a risky time for people with chronic musculoskeletal pain conditions like Plantar Fasciitis and Tennis Elbow. We explain what variables to watch...
Ownership Mindset for chronic pain management - Rick using one of his knee pain Recipes

How I Use Mental Models, Beliefs, and Recipes to Manage My Chronic Pain

Three things have been key to my taking ownership of my chronic pain condition: mental models, beliefs and recipes. I share how I use each...
Ownership Mindset for chronic pain management - Rick using one of his knee pain Recipes

How I Cultivated an Ownership Mindset to Manage My Chronic Pain

A former college hockey player, I'll share my journey from letting pain manage me to actively managing my chronic knee pain. It took me over...

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