Welcome — I’m Glad You’re Here
If you’re dealing with pain, recovering from an injury, or trying to move better, you’re in the right place.
Hi, I’m Katie, a licensed physical therapist and certified strength and conditioning coach, and this website is dedicated to helping people relieve pain, recover from injuries, and improve movement through evidence-based physical therapy exercises.
On this website you’ll find:
• physical therapy exercises for common injuries
• strength and mobility routines
• rehab strategies designed to help you avoid surgery when possible
• education to help you understand your body and recover safely
Whether you’re dealing with lower body and running injuries, back pain, or mobility limitations, my goal is to provide clear, practical exercises you can start using right away to help your body heal and move better.
My Story
Before becoming a physical therapist, I spent years on the patient side of rehabilitation.
I have torn my ACL four different times, which required extensive physical therapy both before and after surgery. Those experiences gave me firsthand insight into how frustrating injuries can be — and how powerful the right rehab program can be when it is done correctly.
Going through that process ultimately inspired me to become a physical therapist.
Today, I combine my clinical experience and personal rehab experience to help people recover from injuries, reduce pain, and return to the activities they love.
Need Help With Your Injury?
If you’re dealing with pain or recovering from an injury and want personalized guidance, I offer virtual coaching sessions where we work together to identify the root cause of your pain and create a customized rehab plan.
Virtual coaching can help you:
• understand the cause of your pain
• learn the right exercises for your specific condition
• progress your rehab safely
• return to the activities you enjoy
If you’re unsure where to begin, you can schedule a free 15-minute clarity call where we briefly discuss your situation and determine whether coaching may be helpful.
Most people I work with have tried stretching, rest, or random exercises but still feel stuck. The clarity call helps us figure out the next best step.
Free call • No obligation • Just a quick conversation to see if coaching could help.
How to Use This Website
If you’re new here, the easiest way to navigate the site is to start with the area of injury or movement goal that applies to you.
Below are the main categories covered on this website.
Running & Lower Body Injuries
If you’re a runner, or active individual dealing with knee, hip, ankle, or foot pain, these resources can help you strengthen your lower body and recover safely.
- 31 Best ACL Strengthening Exercises After ACL Surgery
- 10 Best ACL Exercises To Do Before Surgery
- 13 Top Anterior Knee Pain Exrcises For Patellofemoral Pain
- 10 Simple Hip Labral Tearrcises
- 9 Powerful Exercises For Hip Instability Treatment
- 7 Exercises to Avoid With Plantar Fasciitis and 7 Safe Alternatives
Start here:
Browse Running & Lower Body Injury Exercise Posts
Back & Sciatica
Lower back pain and sciatica are extremely common but often respond well to the right combination of mobility, strengthening, and stability exercises.
Start here:
- 9 Miraculous Sciatica Stretches To Fix Your Sciatica Pain
- 10 Best Physical Therapy Core Exercises
- 11 Essential Physical Therapy Exercises After Spinal Fusion
- 9 Exercises For Lower Back And Hamstring Pain
- 13 Best Low Back Decompression Exercises
- How To Perform Abdominal Bracing Exercises Correctly
Explore Back & Sciatica Exercise Posts
Full Body & Mobility
Full body mobility exercises help improve flexibility, posture, strength and reduce overall stiffness.
These exercises can help improve posture, movement quality, and overall flexibility.
Start here:
- 29 Best Band Warmup Exercises For Quick Full Body Workout
- Top 10 Exercises For Anterior Chain Workouts
- 10 Best Daily Posture Exercises For Seniors
- 7 Best Cervical ROM Exercises For Neck Pain And Mobility
View Full Body & Mobility Exercise Posts
Balance & Stability
Balance and stability exercises strengthen the muscles that support your joints and improve coordination and control.
These exercises are especially helpful for injury prevention and rehabilitation.
Start here:
- 11 Dynamic Balance Exercises To Improve Stability In Seniors
- Guide To In-Home Physical Therapy For Seniors
- 8 Physical Therapy Concussion Exercises At Home
Explore Balance & Stability Exercise Posts
Popular Articles
If you’re not sure where to begin, these are some of the most helpful and popular guides on the website.
- Best 11 Infraspinatus Exercises For Rotator Cuff
- 15 Helpful Exercises To Avoid Shoulder Replacement
- 7 Best Exercises For Gluteal Tendinopathy And What To Avoid
- 10 Top After Carpal Tunnel Surgery Exercises
- 19 Easy Non Weight Bearing Leg Exercises For Full Body Workout
Want Personalized Help?
If you’re struggling with pain, injury recovery, or movement limitations, virtual coaching may help you move forward faster. I offer 30-minute, 45-minute and 60-minute virtual coaching sessions.
During a free 15-minute clarity call, we can discuss:
• your injury or pain
• what you’ve tried so far
• whether coaching might help you reach your goals
Important Disclaimer
The exercises and information provided on this website are intended for educational purposes only and should not replace individualized medical advice.
If an exercise significantly increases your pain, stop and consult a healthcare professional.
Final Thoughts
Recovering from pain or injury takes time, consistency, and the right approach.
Small improvements made consistently often lead to the biggest long-term results.
My goal with this website is to provide clear guidance and practical exercises so you can move better, feel stronger, and return to the activities you love.