Dozens of evidence-based rehab programs built by a licensed physical therapist. Your email sits untouched. I'll only use it if I have something genuinely worth sending.
No confirmation email. No newsletters. No sequences. No marketing.
Evidence-based programs built by a licensed physical therapist. Pick your track and get started.
Jaw pain, clicking, and masticatory dysfunction — addressed at the source
3 PhasesStiff neck, posture & motor control, radiculopathy, cervicogenic headache & hybrid
5 Sub-TracksRotator cuff pain, stiffness, instability, anterior overload & overhead athlete
5 Sub-TracksLateral tendon, medial tendon & nerve-related elbow pain
3 Sub-TracksAnterior, lateral, posterior, groin & mobility restriction sub-tracks
5 Sub-TracksFlexion, extension & stability sub-tracks
3 Sub-TracksPatellofemoral pain, ligament/stability, meniscus & knee osteoarthritis programs
4 Sub-TracksAcute lateral ankle sprain & chronic ankle instability
2 Sub-TracksPlantar fasciitis, Achilles, forefoot pain, flat foot & mobility restriction
5 Sub-TracksShin splints, IT band, patellar tendinopathy, Achilles & stress injuries — cross-regional logic
5 Sub-TracksMid-back pain, stiffness, rib-related & posture-driven thoracic conditions
3 Sub-TracksUnderstanding pain, breaking the cycle, and rebuilding confidence in movement — for people who have been everywhere and nothing has worked
Education ModulePosterior chain, strength fundamentals & injury prevention
ProgressiveJaw pain, clicking, limited opening, and masticatory muscle tension — addressed at the root.
These exercises will help — but if you want to get the most out of this program, do them alongside these two recommendations.
Reduce acute jaw and neck tension, calm the nervous system, begin restoring movement.
Daily until Progression Criteria metMost TMD patients habitually rest with teeth touching or clenching — this constant low-level muscle activation is a primary driver of jaw pain and headaches. Breaking this habit and consciously relaxing the masticatory muscles throughout the day is the single most impactful thing you can do for TMD. No exercise replaces it.
TMD pain is strongly driven by nervous system sensitization and stress. Slow nasal breathing directly downregulates the stress response and reduces jaw muscle tension. Pairing each exhale with a conscious jaw release trains the connection between breath and masticatory relaxation — this is the foundation of biofeedback-based TMD treatment.
Forward head posture compresses the upper cervical joints and is a primary driver of cervicogenic headaches. This activates the deep neck flexors — the most commonly weak muscle group in TMD patients — and begins correcting the postural pattern that feeds jaw tension.
The suboccipital muscles commonly refer pain into the head, and upper-neck input converges with the trigeminal nerve, which supplies the jaw. Releasing them reduces both head pain and jaw muscle tension simultaneously.
Some sideways drift during opening is common, often from how the joint disc moves or from uneven muscle control. Controlled straight-line opening retrains symmetrical muscle activation and maintains or improves mandibular range of motion — a primary measurable goal of TMD rehabilitation.
A muscle that feels tight is often overworked rather than short. Strength training that includes shrugs has reduced neck-shoulder muscle pain in trials (Andersen et al., 2008). Loading them builds the endurance they need to stop guarding — stretching alone provides only temporary relief without addressing the underlying weakness.
Build cervical and posterior chain strength. Restore full rotation. Address the jaw and neck together.
3–4× per weekThe seated progression of Phase 1 chin tuck — same corrective pattern, now fighting gravity. Builds deep neck flexor endurance and begins actively correcting forward head posture in the positions you spend the most time in.
Increases the mobilizing force on the upper cervical joints, helping restore segmental mobility that is often restricted in TMD patients — a combination that consistently produces worse outcomes when the cervical component goes untreated.
Targets the upper cervical segments most responsible for referred jaw and head pain. The retraction-first sequence ensures the movement is therapeutic rather than compressive. Stop and get checked if this causes dizziness, visual changes, or nausea.
Mobilizes the joint capsule and masticatory muscles at end range, improving mandibular ROM. This is the loaded progression of Phase 1 controlled opening and is well-supported as an effective intervention for TMD.
C1-C2 provides the majority of cervical rotation. Restriction here directly affects jaw mechanics and headache patterns. The towel assists the natural joint glide, making the movement more therapeutically effective.
Targets lower trapezius and lats — the scapular depressors that directly counteract the forward pull driving head-forward posture. Weakness here is a primary structural reason TMD and headaches recur despite pain management alone.
Direct posterior deltoid and external rotator loading against resistance. Weakness here allows shoulders to round and the head to drift forward — the foundational postural fault that feeds both TMD and cervicogenic headaches.
Combines cervical retraction training with serratus anterior activation in a stable, low-load position. The serratus keeps the scapula against the rib cage and is one of the most critical muscles for restoring normal scapular mechanics and reducing upper trap overactivation.
Progression from Phase 1 bodyweight shrugs. A stronger upper trap trained through full range stops guarding and stops referring pain into the head and jaw.
Stay symptom-free. Lock in the habits. Keep getting stronger.
1–2× per week in regular trainingThis program is organized by what helps you most. Answer the question below to find your starting point.
Not sure? Try a 2-minute test: do 10 slow standing back-bends, rest a minute, then 10 slow forward bends. Pick the direction that eases your pain or pulls leg symptoms back toward your spine. If neither is clear, extension bias is a reasonable default for most people with acute low back pain. If after 3–4 days it's not helping or feels worse, switch to flexion bias. If you've had back pain for more than 3 months, this is chronic LBP — the same approach applies but expect a longer adaptation timeline.
Arching backward, standing tall, or walking makes pain better or less intense.
Bending forward, sitting, or curling up makes pain better or less intense.
You're hypermobile or very flexible — pain feels more like instability or "giving way."
Movement is medicine. Exercise and staying active are the best treatments for low back pain — bed rest makes outcomes worse. Back pain is rarely caused by serious structural damage, and movement is safe. Your brain's threat response is often amplified well beyond the actual tissue state — understanding this is part of the treatment. Hands-on treatment from a PT can help alongside exercise — seeing a PT in person is strongly encouraged if symptoms are significant. Hip strength and mobility are critical. If your hips aren't doing their job, your back pays the price.
If you've had back pain for more than 3 months, this is chronic LBP — the research supports the same exercise approach but expect a longer adaptation timeline. Building load tolerance is the primary goal, not just pain relief. Traction is not well supported by current evidence for most low back pain.
Five of the most common running injuries — each with its own presentation, its own driver, and its own evidence-based approach.
Pick the description that best matches your main complaint. Running injuries have specific locations and patterns — location is the most reliable starting point.
Diffuse aching or tenderness along the inner shin bone — worse during or after running, better with rest. Common in new runners and those returning after a break. Hurts when you press along the inner tibia.
Sharp or burning pain on the outside of the knee — typically comes on at a consistent point into the run (often 2–3 miles). Goes away after stopping. Tender over the outer knee bump (lateral femoral condyle).
Pain at the bottom of the kneecap or just below it — worse with running, jumping, or stairs. Often stiff in the morning and warms up into activity. Tender at the inferior pole of the patella.
Stiffness and pain at the back of the heel or lower calf — worst first thing in the morning or after rest. Warms up during a run but worsens again afterward or the next morning.
Focal, specific pain at one point on the bone — not diffuse. Gets worse as the run continues and may persist at rest. Tenderness at a specific spot when you press on the bone. Requires modified approach.
Load management and progressive return to running.
Shin splints — medial tibial stress syndrome — affect 10–20% of all runners and 60% of lower limb overuse injuries. Two things define the approach.
Mid-back pain, stiffness, and rib-related presentations — the region most often undertreated because it sits between the neck and low back.
Pick the description that most closely matches your main complaint.
Aching, tight, or restricted mid-back — worse with prolonged sitting, forward bend, or twisting. Often feels like it needs to "crack." May be contributing to neck or shoulder symptoms.
Focal or diffuse mid-back pain that builds with sustained postures, desk work, or lifting. May have a specific painful segment or more diffuse aching across the thoracic region.
Sharp, catching pain with breathing, coughing, or specific trunk movements. Pain wraps around the rib or is sharply localized to one spot — at the back where a rib meets the spine, or at the front where it meets the breastbone (often called costochondritis).
Restore thoracic mobility — and the shoulder and neck problems often resolve with it.
No standalone thoracic CPG exists, but the evidence is consistent across multiple contexts. Thoracic spine mobility has regional interdependence with the cervical spine, shoulder, and lumbar spine — and thoracic manipulation is recommended for neck pain with mobility deficits (Grade B, JOSPT 2017 Neck CPG). This track applies those principles plus clinical expertise; it is expert-opinion level for mid-back pain itself.
Understanding why pain persists — and what the evidence actually says about getting better.
The best injury is the one that never happens. This is how.
These are my personal clinical opinions and things I genuinely live by. Most are well supported, but they are opinions, not guideline recommendations. Some of this challenges what you might have heard — that's intentional.
This trains trunk control before you add limb movement. Using the ball on top of the knees naturally facilitates this engagement without overthinking it. Progress through these stages — they are the foundation every other exercise in this program builds on.
Anti-extension core control — trains the deep stabilizers to prevent lumbar hyperextension under load. This is the core function that actually protects the spine during daily activities and sport, and it's a direct progression of TA activation. If your back lifts, you've exceeded your current capacity — reduce the range and build from there.
Lateral core stability — the quadratus lumborum and obliques must maintain frontal plane stiffness during all single-leg loading and lateral movement. Lateral trunk endurance is often reduced in people with back and hip pain. Progress over weeks.
Builds lumbar extensor and posterior chain strength from the ground up. Starting with the hip extension isolates the glutes without spinal compression, then progressing into loaded extension builds capacity that may help protect the back over time rather than just managing symptoms.
Limited ankle dorsiflexion can contribute to knee pain, hip compensation, and poor squat mechanics. Improving it is one of the highest-leverage mobility investments available — every squatting and single-leg movement you do is limited by this.
The hip thrust produces one of the highest gluteus maximus activations measured (Contreras 2015). Progress through this chain systematically — the unilateral stages reveal side-to-side strength deficits that bilateral bridges never expose, and those asymmetries are where most injuries begin.
Gluteus medius and external rotator activation — these muscles control hip alignment during gait and loading. Weakness here has been linked to knee, hip, and low back pain. Same rationale as the glute bridge: the unilateral nature reveals imbalances that bilateral exercises mask.
The best posterior chain exercise for most people. Teaches the hip hinge and loads hamstrings and glutes simultaneously. Progressing to single-leg exposes side-to-side deficits and forces the stability demands that bilateral loading never creates.
The calf-Achilles complex handles forces of several times body weight with every running step. One of the most undertrained yet injury-preventive exercises available — critical for anyone involved in acceleration sports or high walking and running volume.
Middle trap and posterior deltoid activation — helps balance all the pressing and sitting most people do. Do these before any pressing work every session.
Mid-back strength is commonly undertrained. A good rule of thumb is to row at least as much as you press — a sensible habit for shoulder health, though not proven to prevent injury.
Posterior deltoid and external rotator strength — essential for anyone who sits, presses, or uses a computer. These muscles hold the shoulders back and down in their natural position and are often weak in the general population.
Grip strength, core stability, postural endurance, and loaded gait — all in one exercise. One of the most functional and transferable exercises in existence. It also directly trains the posterior chain under the demands of real-world movement.
Knee pain isn't all the same — and your program shouldn't be either. Pick the track that matches your symptoms.
Pain around the front of the knee — worse with stairs, squatting, or sitting too long. A load tolerance + strength problem.
Instability, giving way, post-ACL or post-injury. Rebuilding strength, neuromuscular control, and trust in the joint.
Joint-line pain, stiffness, catching, or a history of meniscal tear. Progressive loading that respects and protects the joint.
Age 45+, knee pain that builds with activity, and morning stiffness under 30 minutes — or you have been told you have arthritis or "bone on bone." Education, strength, and walking: first-line care.
Front-of-knee pain with stairs, squatting, or prolonged sitting — addressed at the root.
This program is built around the 2019 JOSPT Clinical Practice Guidelines for Patellofemoral Pain. Two things determine your outcome more than any exercise selection.
Five evidence-based sub-tracks built around how your neck pain actually presents — not a one-size-fits-all protocol.
Pick the description that fits most closely. Most people have some overlap — pick the dominant pattern.
Localized neck pain with stiffness — hard to turn, look up, or look down. Often worse in the morning or after staying in one position. Gradual onset, may feel like the neck has tightened over time.
Neck pain that builds with sitting, screen time, or sustained positions. Fatigue and aching rather than sharp stiffness. May feel like your head is heavy or your neck is working too hard.
Neck pain with tingling, numbness, shooting pain, or weakness into the arm or hand. Certain positions make it better or worse. Often one-sided.
Headaches that start in the neck or base of the skull — often one-sided. Worse with neck movement or sustained postures. Neck stiffness or tenderness accompanies the headache.
Some stiffness, some weakness, some postural fatigue — no single dominant pattern. The most common real-world presentation. This track addresses all three components together.
Restore range, then build the strength to keep it.
This program is built around the 2017 JOSPT Neck Pain CPG — the most comprehensive neck pain guideline from the Orthopaedic Section of the APTA. Two things drive outcomes for neck stiffness.
Five evidence-based sub-tracks built around where your hip pain actually is — and what the research says drives it.
Pick the description that best matches your main complaint. Location is the most reliable starting point for the right program.
Pain in the front of the hip or groin with bending, squatting, or prolonged sitting. Often a pinching or catching sensation at end range. May be worse getting in and out of a car.
Pain on the outside of the hip — worse with walking, stairs, lying on that side, or crossing the legs. Tenderness over the bony prominence on the outer hip (greater trochanter).
Deep ache in the buttock or sit bone — worse with running, prolonged sitting (especially on hard seats), or stairs. Pain at the ischial tuberosity where the hamstring attaches.
Pain in the inner groin with kicking, sprinting, or cutting. Common in soccer, hockey, and multidirectional athletes. Tenderness along the inner thigh or at the pubic attachment.
Hip feels stiff overall — limited range in multiple directions. May ache with activity and improve briefly with movement. Often gradual onset, worsens over months or years.
Front-of-hip pain with bending and sitting — addressed at the root.
This program is built around current evidence for femoroacetabular impingement syndrome (FAIS) rehabilitation. Two things drive outcomes more than any exercise choice.
Three evidence-based sub-tracks built around where your elbow pain is and what structure is involved.
Pick the description that best matches your main symptom. Location is the most reliable starting point.
Pain on the outside of the elbow — worse with gripping, lifting, or extending the wrist. Tenderness over the lateral epicondyle. Often called "tennis elbow." Common in desk workers, manual laborers, and racket sport athletes.
Pain on the inside of the elbow — worse with wrist flexion, forearm pronation, or gripping. Often called "golfer's elbow." Common in throwing athletes, golfers, and those doing repetitive forearm work.
Tingling, numbness, or electric sensation in the ring and little fingers — especially with prolonged elbow bending. May have inner elbow aching. The "funny bone" area is often tender. Symptoms often worse at night or with phone use.
Progressive tendon loading to rebuild the capacity that gripping and lifting demands.
This program is built around the 2022 JOSPT Lateral Elbow Tendinopathy CPG — the most comprehensive elbow guideline from the Academy of Orthopaedic Physical Therapy. Two things drive outcomes.
Five evidence-based sub-tracks built around how your shoulder actually presents — not a one-size-fits-all protocol.
Pick the option that best matches your main complaint. If you're not sure, Rotator Cuff–Related Pain is the most common starting point.
Pain on the side or front of the shoulder — worse with lifting, reaching overhead, or lying on the shoulder at night. May have started gradually or after increased activity.
Shoulder feels stiff and hard to move in multiple directions. Getting worse over time, especially reaching behind the back or overhead. May have started without a clear injury.
Shoulder feels unstable, clicks, shifts, or has a history of dislocation or subluxation. Apprehension with certain positions. The joint doesn't feel trustworthy.
Pain in the front of the shoulder — mainly with pushing, pressing, or bench press. Often in people training heavily in the gym. Tenderness near the front of the shoulder or bicipital groove.
Shoulder health for throwers, swimmers, volleyball, or overhead sport. Prevention and performance — built around what the literature actually says keeps overhead athletes healthy.
Pain with lifting, reaching, and overhead — addressed at the root.
This program is built around the 2025 JOSPT Clinical Practice Guideline for Rotator Cuff Tendinopathy — the most current and comprehensive evidence base for this condition. Two things determine your outcome more than any exercise selection.
Five evidence-based sub-tracks built around where your foot pain actually is — and what the research says drives it.
Pick the description that best matches your main complaint. Location and symptom pattern are the most reliable guide to the right program.
Sharp pain on the bottom of the heel — worst with the first steps in the morning or after sitting. May ease after walking a few minutes. Tenderness when pressing on the inner heel.
Pain and stiffness in the back of the heel or lower calf — worse after rest, then eases into activity, then may worsen again with prolonged loading. Tender to pinch the tendon directly.
Aching, burning, or sharp pain across the ball of the foot or under the metatarsal heads. Worse with prolonged standing, walking, or running in hard-soled shoes.
Pain along the inner ankle and arch — worse with walking, standing, or single-leg heel raises. Arch may be flattening or already flat. Weakness or fatigue on the inside of the foot.
Overall foot stiffness — tight, achy, or restricted in multiple areas. May include limited toe extension, reduced ankle bend, or general morning stiffness that improves with movement.
Morning heel pain and first-step stiffness — addressed at the root.
This program is built around the 2023 JOSPT Plantar Fasciitis CPG — the most current revision of the landmark Martin et al. guidelines. Two things drive outcomes more than any single exercise.
Evidence-based rehabilitation for lateral ankle sprain and chronic ankle instability — based on the 2021 JOSPT Clinical Practice Guidelines.
Choose the track that best matches your situation. If you're not sure, Acute Sprain is the right starting point.
A recent sprain — usually within the last few weeks — with pain, swelling, or difficulty walking. If it has been months and the ankle still gives way, choose Chronic Ankle Instability. Focus on restoring mobility, strength, and getting you moving safely.
Ongoing giving way, recurrent sprains, or a feeling the ankle can't be trusted — lasting more than 12 months. The program emphasis shifts to neuromuscular control and recurrence prevention.
Progressive loading and balance retraining to get you moving safely and prevent future sprains.
This program follows the 2021 JOSPT Clinical Practice Guidelines for Lateral Ankle Sprain. Two things make the biggest difference.