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    The Alleviate Method

    The gold standards of physical therapy, evolved to take you beyond temporary relief.

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    What is Plantar Fasciitis?

    A repetitive stress injury that causes pain in the arch and heel, Plantar Fasciitis can be effectively treated at home.

    Learn More

  • Tennis Elbow Test

    Is your pain due to Tennis Elbow? Maudsley's Test is a simple way to find out.

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  • Ankle Pain

    Pain on the inside of your ankle may indicate PTTD (Posterior Tibial Tendonitis). Find the right solution in just 3 minutes.

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    Alleviate Blog

    Plantar FasciitisPosterior Tibial Tendonitis (PTTD)Tennis ElbowRunner's KneeAll
    Tennis Elbow stretches aren't enough for pain relief that lasts

    When Tennis Elbow Stretches Aren’t Working: What to Do Instead

    Even when you do Tennis Elbow stretches consistently, pain can persist or flare up. Here are the 4 factors you should look at, and 5...
    A morning foot massage right out of bed can relieve heel pain in the morning

    Heel Pain in the Morning or After Running: Causes & Self-Care

    Most likely cause of heel pain in the morning or heel pain after running is Plantar Fasciitis. Here's how to treat heel pain yourself and...
    Cortisone shots can relieve Plantar Fasciitis pain quickly, but they have important limitations

    A Cortisone Shot for Plantar Fasciitis? Here's How to Think about Its Pros and Cons

    Cortisone shots can relieve Plantar Fasciitis pain quickly, but have limitations. For example, a cortisone shot can't treat the tissue damage itself, so the pain...
    How to give yourself great calf massage for PTTD

    Calf & Foot Massages to Relieve PTTD Pain: No Ankle Massagers Needed!

    Quickly give yourself some PTTD ankle pain relief, using these calf and foot massage techniques physical therapists use. Pro tip: don't massage the posterior tibial...
    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...
    Plantar Fasciitis stretches aren't enough to resolve the root cause. Add strengthening moves for relief that sticks.

    Plantar Fasciitis Stretches: Benefits, and What to Do When It's Not Enough

    Stretching can relieve calf tightness and arch pain associated with Plantar Fasciitis, but it's not a cure-all we once thought it was. For pain relief...
    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...
    Get quick Plantar Fasciitis pain relief from the Loft 2 Brace

    Quick Plantar Fasciitis Pain Relief: Brace & Other Tips from Our Physical Therapist

    Get four physical therapist tips for quick Plantar Fasciitis pain relief. Remedies like rest and icing are only temporary. Opt for tools that can also...
    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. ...
    Low-dye taping, an example of using taping for load management

    How to Apply Load Management for Injury Recovery Like a PT

    Speed up your recovery from repetitive stress injury, using the load management technique. Load management reduces pain, promotes healing, and lets you build defenses against...
    Give yourself effective Tennis Elbow massage for pain relief and long-term resolution

    Tennis Elbow Massage: How to Massage Tennis Elbow Like a Pro, and Why It Works

    Learn from our physical therapist how to give yourself a pro-grade Tennis Elbow massage that relieves pain quickly, heal the tissue, and prevents flare-ups. It...
    Tennis Elbow self-care with Alleviate Elbow Brace & Massager

    Tennis Elbow Self-Care Using Physical Therapy Principles

    Good physical therapist can be hard to come by. Use this 3-step Tennis Elbow self-care guide by our PT, and you can effectively treat Tennis...
    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...
    PTTD exercises like side leg raises are also great flat foot exercises.

    The Best Flat Foot Exercises to Reduce Pain and Support Your Arch Are PTTD Exercises. Here’s Why.

    Physical therapy exercises for PTTD build strength in the muscles and tendons that support the shape and functions of the arch. To reduce pain from...
    Tennis Elbow exercises should target specific muscles and tendons that work with the ECRB tendon

    How to Relieve Pain and Prevent Flare-ups with Tennis Elbow Exercises

    Strengthening exercises are an integral part of effective Tennis Elbow treatment. Learn which types of exercises are effective, how often to do them, and how...
    Signs Plantar Fasciitis is healing and what to do if you feel stuck.

    Signs Plantar Fasciitis is Healing, and What to Do When You’re Stuck

    Plantar Fasciitis recovery takes time and patience. Like with many chronic pain conditions, it’s normal to have a day or two of setbacks when you’re...
    What should you not do with Plantar Fasciitis?

    What Not to Do with Plantar Fasciitis - and What to Do Instead

    Plantar Fasciitis myths abound. Here are the top eleven what not to do, and what to do instead, to relieve pain more effectively speed up...
    Night splints are not a long-term solution for Plantar Fasciitis.

    Do Plantar Fasciitis Night Splints Work? Pros, Cons & Alternatives

    Plantar Fasciitis night splints can provide temporary relief, but can't resolve the root cause of your pain. Let’s look at how Plantar Fasciitis night splint...
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