North Born Physical Therapy

06/17/2026

Your feet contain 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments — all working together every time you take a step!
That means even a short summer walk activates a complex system of movement and balance. Keeping those muscles strong and supported helps prevent soreness and keeps you moving comfortably all season long 👟

06/15/2026

▪️Keeping Your Feet Happy During Summer Walking▪️

Summer is the perfect time to explore trails, parks, and neighborhoods — but increased walking can also lead to sore arches, tired ankles, or irritated heels if your feet aren’t supported.
Here’s how to keep your feet comfortable all season:
👟 1. Choose supportive footwear
Flip flops may be convenient, but they offer little arch or heel support. Opt for shoes with cushioning and structure for longer walks.
🦶 2. Strengthen your foot and ankle muscles
Simple exercises like toe spreads, heel raises, and ankle circles help improve stability and reduce soreness.
🌡️ 3. Don’t ignore early signs of irritation
Mild heel pain, arch tightness, or swelling can worsen with repeated activity. Early attention prevents bigger issues.
🧊 4. Cool down after long walks
A few minutes of stretching or a quick ice massage can help reduce inflammation and keep your feet feeling fresh.
✨ If foot or ankle discomfort is slowing you down this summer, PT can help you improve strength, alignment, and walking mechanics so you can keep moving comfortably.
📞 218‑653‑1004
North Born Physical Therapy

06/12/2026

🌞 Favorite Minnesota Summer Traditions
Minnesota summers are short — which is exactly why we savor every moment. From lake days to bonfires to county fairs, our state has a way of making summer feel magical.
We want to hear from YOU
👇
What’s your favorite Minnesota summer tradition
Is it:
• A weekend at the lake
• Bonfires with friends
• The county fair
• Fishing at sunrise
• Long evening walks
• Gardening
• Cabin trips
• S’mores and star watching
• Picking berries
• Small town festivals
Share your favorite tradition below — we love seeing how our TRF community makes the most of these sunny months. Your answer might inspire someone else to start a new tradition this year 🌿💛

06/11/2026

💧 Aquatic Therapy at North Born PT: Move Better With Less Pain

Did you know that physical therapy doesn’t have to happen on land?
For many people, aquatic therapy is one of the most comfortable, effective ways to start moving again — especially when pain or stiffness makes exercise feel overwhelming.
Aquatic therapy uses the natural properties of water — buoyancy, warmth, and gentle resistance — to help you move with less pain and more confidence.
✨ Why aquatic therapy works:
• Water reduces pressure on your joints
• Buoyancy supports your body weight, making movement easier
• Warm water relaxes tight muscles
• Resistance helps build strength without heavy impact
• It allows safe movement even when land based exercise is too painful
✨ Aquatic therapy can help with:
• Arthritis
• Chronic pain
• Back and hip pain
• Fibromyalgia
• Post surgical recovery
• Balance challenges
• Joint stiffness
• Mobility limitations
• Sports injuries
• Neurological conditions (MS, stroke recovery, etc.)
✨ What a session looks like:
You’ll work one on one with a physical therapist in a warm water environment. We guide you through gentle movements, strengthening exercises, and balance work — all tailored to your comfort level and goals. Many people feel relief and improved mobility even after the first few sessions.
Aquatic therapy is a safe, supportive way to rebuild strength, reduce pain, and get back to the activities you love.
If you’re wondering whether aquatic therapy could help you, contact North Born Physical Therapy — we’d love to talk through your options and help you get started.
📞 218 653 1004

06/10/2026

Klasen's greenhouse is hands down the best 💐

06/10/2026

Thank you for including us

The Giving Plate has been passed on to North Born Physical Therapy full of Swedish candy!🖤🍬

A few years ago, this started as a way to spread kindness between local businesses by passing along a plate filled with goodies. The original plate may have disappeared, but the tradition was too good to let go!

Start: Sally Wolff State Farm Agent + Allison Bernier with Papa Murphy’s Pizza
1st stop: Stevie Ann
2nd stop: North Born Physical Therapy

Follow to see where it goes next!

We're excited to see where the plate travels next and how many smiles it creates along the way. Be sure to follow along as kindness gets passed from business to business throughout our community!

06/10/2026

Your body’s fascia — the connective tissue under your skin — can stretch up to 200% of its length.
It helps you move smoothly, absorb impact, and stay balanced during everyday activity.

06/09/2026

06/08/2026

🔆🔆How to Prevent Swimmer’s Shoulder This Summer🔆🔆

Swimming is fantastic for strength, endurance, and joint health — but it also places repetitive stress on the shoulders. Without proper mechanics and muscle support, many swimmers develop irritation in the rotator cuff or biceps tendon.
Here’s how to keep your shoulders strong and pain free in the water:
💪 1. Strengthen your rotator cuff + shoulder stabilizers
Exercises like external rotations, rows, and scapular squeezes help support the shoulder joint during repetitive strokes.
🌀 2. Improve thoracic (upper back) mobility
A stiff upper back forces the shoulder to overwork. Gentle rotations, foam rolling, and extension stretches help restore smooth movement.
🏊 3. Focus on stroke mechanics
Crossing midline, over reaching, or dropping the elbow can all increase strain. Small technique tweaks make a big difference.
🧘 4. Don’t skip your warm up
Arm circles, band work, and light mobility prep your shoulders for the demands of swimming.
✨ If shoulder pain is limiting your time in the pool, PT can help you improve strength, mobility, and technique so you can swim comfortably all season.
North Born Physical Therapy
218-653-1004

06/06/2026

Today we’re celebrating 4 years of North Born PT — four years of movement, healing, growth, and the incredible community that makes this place what it is.
What started as a vision to bring compassionate, patient‑centered care to Thief River Falls has grown into a space filled with strength, stories, and so many meaningful connections. Every person who has walked through our doors has shaped who we are.
💛 To our patients:
Thank you for trusting us with your care, your goals, and your movement journey.
💛 To our community:
Thank you for supporting a small, local clinic with a big heart.
💛 To our team:
Your dedication, kindness, and passion for helping people move better is the heartbeat of North Born PT.

❤️We’re grateful for every step of this journey.