BEST Physical Therapy

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Toe Raises for Healthy Aging

Toe Raises for Healthy Aging

Toe Raises for Healthy Aging

Toe raises — which strengthen and stretch the ankle muscles are a terrific tool for improving mobility, balance and coordination.

Falls become more common with age — one in four older Americans will have a spill every year, and a fifth of these falls will contribute to a serious injury, per the CDC — good balance is crucial for seniors.

Toe raises — which strengthen and stretch the ankle muscles are a terrific tool for improving mobility, balance and coordination.

1. They Strengthen the Shin and Ankle Muscles

Toe raises are a great exercise to help you build strength, mobility and stability in the muscles located on the front of your ankle and lower leg. 

2. They Help With Balance

To be steady on your feet, you need sufficient mobility, stability and strength in all the muscles that surround your ankle (as well as your hip). 

Toe raises also enhance your body awareness ((known as joint proprioception) at your ankle joint, which can improve your overall balance and reduce your fall risk. 

3. They Improve Ankle Mobility

Adding toe raises to your daily training can help you maintain ankle mobility, which is monumental for healthy aging. Adequate ankle mobility is needed for performing many movements in life and in the gym such as walking, running, squatting or bending down to pick something up. When your ankle joint is tight and it can’t move like it should, other joints must compensate,

4. They Boost Blood Flow to the Heart

Toe raises can even benefit your ticker. A healthy heart is linked to a longer life. Toe raises help facilitate blood flow by assisting your veins to transport blood (via muscle contraction) back to your heart. 

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Getting to Know Your Therapist

Getting to Know Your Therapist

National Physical Therapy Timeline

460 BC

The father of medicine documented physical therapy

Hippocrates introduced the idea of manual manipulation for pain relief.


Physical therapy was officially recognized

Sweden’s National Board of Health and Welfare officially registered physical therapists.


Therapists got organized

Mary MacMillan, the first physical therapy aide, established the American Women’s Physical Therapeutic Association, which would later become today’s American Physical Therapy Association (APTA).

The 70s

Specialized therapies emerged

After orthopedic manipulative therapy gained recognition, more and more highly specialized fields appeared, including cardiopulmonary physical therapy, skin therapy, and sports therapy.


A week became a month

National Physical Therapy Week, which was first observed in June of 1981, became National Physical Therapy Month.

Recommended Reading: Mary McMillan – The Mother of Physical Therapy (written by Mary Farrell and Marta M. Mobley

Physical Therapy provides you the opportunity to practice self-awareness. Physical Therapy assists in correcting your posture, reducing your aches and pains, and can help you recover more quickly from injury or surgery.

We asked our PTs to share more about themselves and their active lives. Their heartfelt responses show that this really is a profession worth celebrating!

Getting to know your physical therapist!

You would be surprised to know I like remodeling houses, binge watching home improvement and house flipping shows like Good Bones, My Lottery Dream House, and others. In my spare time I enjoy traveling, gardening, walking on the beach, or hiking in the mountains.

— Kathy

You would be surprised to know I have run several 5K, 10K, half marathons, and 3 marathons including the Boston Marathon. I enjoy working out, snowboarding and hiking in Lake Tahoe, and spending time with my family.

— Kathryn

When I’m not at work I am binge watching shows, eating my weight in snacks, playing soccer/ hockey, thinking about my next travel destination. You would be surprised to know that I have a fear of speed bumps. But don’t worry, I’m slowly getting over it.

— Adan

You would be surprised to know I am learning drums for 2 years and I continue to be amazed by how it challenges my motor learning! I practice Power Vinyasa and restorative form of Yoga with emphasis on core strength. I find relaxation in being with my family and friends. Grateful to be living in the Bay Area to soak in both the mountains and ocean.

— Chaula

I am a Bay Area native, attended Bellarmine high school, UC Berkeley, and Samuel Merritt. Now, I spend the majority of my free time with my wife and young kids. I love traveling and my favorite vacations spots are Italy, Switzerland and Hawaii. Any action movie is a good one from The Godfather to Marvel movies. Every weekend you will find me walking my dog Ziggy or taking my kids to “Little Gym.” Every so often I connect with old friends to play DnD or just to chat online. When I am not busy being introverted, I may be catching a nap if my children allow it.

— Jon

When I am not working, I am hiking and exploring new places and restaurants with my toddler and husband. I love to crochet too! Recently, I made and donated beanies and scarves to the homeless.

— Kinjal

You would be surprised to know I am a former professional athlete. I played Badminton at the National level and was ranked #1 in the U-13 girls category and #2 in the U-16 category. I continue to play recreationally. Alongside recreational badminton, I enjoy watching tennis and soccer, playing ultimate frisbee, pickleball, and having a good swim.

— Vinita


You would be surprised to know I am a cosmetologist, and have a Graphic Design degree. I am good at volleyball and bowling and love photography. When I am not working, I enjoy time with my mother and friends, painting, teaching myself to learn guitar, exercising, and nature walks. I like to do yoga and meditation for relaxation and happiness. My friends and family always say I am a caring, responsible person and passionate about learning and self development. I appreciate friendship and the people who surround me.



You’d be surprised to know I love pampering my friends and family with a fabulous meal. When I’m not working, I enjoy movie nights and trips to wineries with my friends. Skydiving with my husband is on my bucket list.

As a people person, I enjoy connecting with different cultures and backgrounds and have no trouble finding common ground..



You would be surprised to know I enjoy learning about new languages and cultures. I am fluent in Hindi, Marathi, English, and Spanish. When not working I enjoy hiking, traveling, painting, reading, and spending time with my friends and family. 


To read more about our therapists, check out last year’s posting:
“Why I Became a Physical Therapist”

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Join Chaula in Cupertino for COYO (Core Yoga)!

Join Chaula in Cupertino for COYO (Core Yoga)!

BEST COYO – Core Yoga: 

Joining the best of CORE exercises with the flexibility of Yoga in a fun and unique fusion of styles and exercises.
Up to 5 participants for maximum individualized instruction.

Therapist: Chaula Vakil, PT, MPT

Times:  Starting April 20th on Tuesdays, Thursdays from 8:00-8:50 am

Location: Cupertino – 1194 S. De Anza Blvd. San Jose, CA 95129

Rate: Pay as you go: $15/session, or get 8 sessions in one month: $99

Summer special for new participants and only available for first 2 months: Get 8 sessions in one month: $89



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Are 15-Minute Walks Enough?

Are 15-Minute Walks Enough?

Are 15-minute walks sufficient to see results?

If you take two or four brisk walks per day that add up to 30 to 60 minutes, is that the same as taking one longer walk? Here’s what to know.

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Physical Therapists weigh in on changes brought on by the pandemic

Physical Therapists weigh in on changes brought on by the pandemic

Physical Therapists weigh in on changes brought on by the pandemic.

The pandemic has put elective surgeries on the back burner. In order to cope with the pain while waiting and better their chances after surgery, some patients have turned to physical therapy.

“We understand their limitations, but within those limitations often times there’s progress that can be made,” said physical therapist Vince Ragozine. “We want to really hit on those positives, whatever the case is, whatever type of body part it is, we want to make sure we’re finding where we can make some gains and try to take them up to the next level.”

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