SELF TREATMENT

RESOURCES

Our number one goal is to help get (or keep) you healthy. This page is dedicated to resources and downloads that help empower you to take care of yourself, or know when it's time to reach out and ask for help! If you're looking for something that's not listed, click below to set up a call so we can point you in the right direction!

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Resources for Triathletes and Endurance Athletes

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Are your feet and ankles keeping you from setting PRs? Stop letting pain get in the way of your performance. Here are 5 things everyone needs to know about taking care of their feet and ankles well. 

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Are your knees keeping you from setting PRs? Stop letting pain get in the way of your performance. Here are 5 things everyone needs to know about taking care of their knees well.

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Are your hips keeping you from setting PRs? Stop letting pain get in the way of your performance. Here are 5 things everyone needs to know about taking care of their hips well. 

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Is your low back keeping you from setting PRs? Stop letting pain get in the way of your performance. Here are 5 things everyone needs to know about taking care of their low back well. 

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Are your upper back and neck keeping you from setting PRs? Stop letting pain get in the way of your performance. Here are 5 things everyone needs to know about taking care of their upper back and neck well.

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Are your shoulders keeping you from setting PRs? Stop letting pain get in the way of your performance. Here are 5 things everyone needs to know about taking care of their shoulders well. 

Resources for Busy and Active Professionals

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Frustrated with your feet and ankles? Use this resource to learn 5 of the most important things to know about your feet and ankles.

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Frustrated by knee pain? Use this resource to learn 5 of the most important things to know about keeping your knees healthy.

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Frustrated by hip pain? Use this resource to learn 5 of the most important things to know about keeping your hips healthy.

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Frustrated by low back pain? Use this resource to learn 5 of the most important things to know about keeping your hips healthy.

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Frustrated by neck and upper back pain? Use this resource to learn 5 of the most important things on how to keep your neck and upper back healthy.

Shoulder and Arm

Frustrated by shoulder pain? Use this resource to learn 5 of the most important things on how to keep your shoulders healthy.

Video Resources

RDL Heel Raise

Using your whole foot and calf is vital to make sure you don't irritate your plantar fascia, achilles and calf. See how you do with this excellent exercise!

Squat

Many people think that squatting is bad for their knees BUT we have to be able to squat to get in and out of a chair, to go to the bathroom, and many other things. Here are the things to consider when you're squatting!  

Lunge

Lunging is a portion of many other exercises like cycling, running and walking. Getting your body to work together is essential in making sure you're lunging properly.

"Rule of 3rds"

Knee pain can be annoying and being able to self treat is helpful to keep you working toward your goals. Here's the way to know what to pay attention to in your knee. 

Single Leg Squat

Single leg squats challenge our strength, power, and balance in the foot and ankle, knee and hip. In order to be an efficient runner or cyclist this is an essential exercise to master.

Bridges

Bridges are a great way to get the whole back side of your hip and core to work together and is a good introductory exercise to squats, lunges, and others. Here's what to consider with a bridge.

Cat/Camel

Your back was designed to move both forward and backward. Many people "hinge" in one spot through these motions which can cause extra strain. Watch this to learn how to get more motion through your back.

Pelvic Tilts

Your back was designed to move forward (flexion) and backward (extension) and is meant to move with your pelvis. Many of us struggle to use our pelvis to "rock" back and forth. This is a great exercise to learn how to use your hips/pelvis properly.

Upper Back Extensions

Many people with neck and low back pain have difficulty with getting their upper back to extend. They sit for long periods of time at a computer, ride their bike in a "hunched" position or many other things that keep their shoulders forward. This is a great exercise to get you out of these positions and strengthen your upper back.

Plank (+)

Many people with neck and low back pain have difficulty using the muscles around their shoulder blades. This causes them to "wing." Try this exercise to get the muscles around your shoulder blades stronger!

Overhead Press

Lifting and reaching your arms over your head is necessary in life. Being able to use not only your shoulders but also your upper back, core, and hips to "drive" the motion is helpful to help keep your shoulders healthy and happy.

Scap Clocks

Knowing where your shoulder blades are and being able to use all 17 muscles that attach to your shoulder blade is essential in keeping your neck, shoulder and upper back strong and healthy. 

Chin Tucks

Many of us use only the muscles on the back side of our neck for neck stability instead of also using the muscles on the front side of your neck as well. Learn how to improve your posture and strength in your neck.

People like you!

You're not alone and we've had the privilege of working with so many others who have overcome their obstacles and gone on to do incredible things! -- Read their stories below

 

"This is my second go around at physical therapy after tearing my labrum again and needing shoulder surgery a second time. Working with T-Zero Physio has been a game changer! My shoulder has felt stronger and more stable than ever before. I would highly recommend T-Zero Physio to anyone in need of physical therapy services! "

Aaron N.

"I highly recommended T-Zero Physio. The team that work and operate it are very professional and extremely knowledgeable. I personally use Kari there and would highly recommend her too. So far Kari has proven herself to be an excellent physio and has completely transformed my life again. Previously before finding T-Zero I had to give up a lot of my sporting activities as they were causing too much discomfort. Kari has resolved a lot of my discomfort to the point I have started to return to various sports now including running. Thank you Kari and keep up the great work!!! "

Gareth A.

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