by Jessica Surman | Mar 11, 2026 | TFD Therapy
Foam rolling is a recovery technique that uses rolling action with a specific roller to create a massage-like effect and apply pressure to certain areas of soft tissue. It is a tool to help relieve pain and encourage your muscles to relax. It is a form of...
by Jessica Surman | Feb 25, 2026 | TFD Therapy
A questions we often get asked is, when is a good time to come for treatment? And the answer really depends on the nature and circumstances of the injury. For instance: Soft Tissue Damage: With soft tissue injuries (muscular tears, ligament sprains etc.), the general...
by Jessica Surman | Feb 17, 2026 | TFD Therapy, Workout
Here are some simple but powerful exercises for stronger, healthier knees… – Wall sit – Single leg squat to box – Bosu squat – Single leg step ups Strengthen the knees, improve control, and reduce injury risk with these go-to exercises....
by Jessica Surman | Feb 11, 2026 | TFD Therapy
What Is Hip Impingement? The hip joint supports most of our bodyweight and allows us to walk, run, jump and move comfortably throughout daily life. Although the hip is naturally flexible and robust, its function can become limited over time due to injury, overuse or...
by Jessica Surman | Jan 28, 2026 | TFD Therapy
Many people who spend long hours at a desk experience tightness in the hips, back, hamstrings, shoulders and chest. Sitting for extended periods places the hip flexors in a shortened position, reduces activation of the glutes and encourages the upper back to round...
by Jessica Surman | Jan 14, 2026 | TFD Therapy
Lower back pain is a fairly broad topic that can cover a wide range of issues including but not limited to structural issues with the spine or discs, restriction around the SIJ (sacroiliac joint – where your spine meets your pelvis), pelvis alignment, or soft...
