Kristen Bos PT

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10/23/2026

That inner ankle pain that just won’t go away? Here’s why it’s happening. 😣 👇🏻

Oftentimes, inner ankle pain comes from an irritated tendon connected to a muscle that starts way up in your calf. When that muscle works overtime without a break, your tendon starts sending warning signs.

If you want to fix this for good, you need to address these 3 big culprits:
🦶 Ankle Joint Stiffness: Creates extra resistance every time you step.
🦶 Foot & Toe Tightness: Tightness in your toes or arches shifts extra load onto your ankle.
⚡ Spiking Activity Too Fast: Increasing your mileage or workout intensity without building foundational calf and ankle strength first.

The good news? Even stubborn inner ankle pain is 100% treatable with targeted exercises and hands-on care tailored to your exact goals.

📍 Dealing with ankle pain near Grand Rapids, MI? Let’s get you back to doing what you love pain-free. Click the link in my bio to book an evaluation! My clinic is located in Zeeland MI.

Not local? Be sure to connect with a trusted physical therapist near you.

Disclaimer: not official medical advice

09/21/2026

You asked, so I delivered 🫡

One-sided low back tension is something I see patients dealing with all the time. One common contributor to that discomfort is a muscle in the low back called the quadratus lumborum (QL).

The QL connects the back of your pelvis to the bottom of your ribcage, and when it’s irritated or overworked, it can contribute to aching, tension, and discomfort in the low back and/or hip.

If you’ve been struggling with this area, here are 3 simple exercises you can try at home to help your body find some relief.

That said, not every person with low back pain or tension needs the same exercises. What works for one person may not be the right fit for someone else. The best path to recovery is a plan designed around your specific body, movement patterns, and needs.

Sick of generic exercises that don’t seem to work? Let’s take the guesswork out of it. 👇🏻

Use the link in my bio to request a 1-on-1 appointment with me. We’ll do a full-body screen and create a personalized plan designed with your body in mind.

📍 My clinic, Body Empowered Health is located in Zeeland, Michigan
💻 In-person + online video appointments available

Disclaimer: not official medical advice

09/11/2026

Yes waking up to back pain is stressful, but rarely is a reason for panic.

More often than not, back pain is almost like a “check engine” light going off in our bodies.

There is almost always an area above or below the low back that is causing uneven strain to be placed on the low back making it feel vulnerable and hesitant to allow you to stand up straight.

Once we find where that imbalance is, and solve it the back will be much happier without need for aggressive intervention.

Remember back pain treatment is not a one size fits all, so making sure you’re having your body screened to get what you need is key!

After just 20 minutes, my back was already feeling significantly less tense and painful, and my fear around moving my body was SO much better. (which is key to get blood flow to the irritated areas and help them heal)

So, don’t panic ! There’s a reason for your back pain that will give you lasting relief more than muscle relaxers… instead of rushing to the hospital give your PT in your area a call. They’ll have your back 😌

If you’re looking for quality personalized care made for your body I’d love to help you out! My practice is located in Zeeland Michigan. Use the link in my bio to request an appointment.

Disclaimer: not official medical advice

08/28/2026

A go to for me with patients with low back stiffness, and for good reason!

This exercise packs a punch with the amount of benefits it offers. 👊🏻 Not only does it help address common stiff points in the body I often see in patients with low back pain (stiffness in hips, thoracic spine, sciatic nerve mobility) but also helps target areas of weakness as well (abdominals (obliques/TA), hamstrings, glutes).

Just a reminder, low back pain looks different for everyone. Although this movement can be a great place to start, the best path to recovery is an exercise plan made for your specific body.

Looking to overcome an injury, and get back to doing what you love pain free? Use the link in my bio to request a one on one appointment with me to assess your body as a whole and create a treatment plan designed for your specific body restrictions.

Comment some of your favorite exercises for low back pain below 🤔 👇🏻

Disclaimer: educational purposes only, not official medical advice

08/21/2026

If you have forward-rounded or slouched posture, the answer may not be as simple as “pull your shoulders back.”

As a physical therapist, I frequently see people with forward posture who are constantly trying to squeeze their shoulder blades together, do more rows, and “sit up straight”yet still feel like they’re collapsing forward throughout the day.

Here’s why 👇🏻

Your shoulders sit on your ribcage. If the foundation underneath them isn’t moving and positioning well, constantly pulling the shoulders back may only address the symptom…not the root of the problem.

For many people, tension and a depressed position through the sternum (chest bone) and upper abdomen can contribute to that feeling of being pulled forward and down. It can also affect how well you’re able to expand through the front of your chest and use your diaphragm (your primary breathing muscle that also is a key part of your core that supports good posture).

That’s why I like starting with the foundation first.

🎯 The goal of this exercise:
• Expand through the front of the chest
• Work through tension around the upper abdomen
• Improve your ability to use your diaphragm
• Teach your body what a more stacked, upright position can feel like

Try 3 sets of 8 deep breaths.

Aim for a 4-second inhale + 4-second exhale, while keeping your shoulders down and your neck relaxed.

Then stand back up and notice how your body feels. You might be surprised by how much easier it feels to achieve that tall, aligned posture without forcing your shoulders back.

From there, I like to build strength so your body can actually maintain that position throughout the day with exercises like:
➡️ Resisted alternating rows with chest rotation
➡️ Bent-over rows
➡️ Bear pose pulses
➡️ Serratus press-ups
➡️ Foam roller-supported squats

Stop chasing your shoulders and start looking at the foundation they sit on.

Save this and give the exercise a try! 💪🏻

Populations this exercise is not helpful for: thoracic osteoporosis and scoliosis

Disclaimer: educational purposes only, not official medical advice

🌟 Exciting News! 🌟I’m thrilled to announce that I’ve officially embarked on a new journey as the founder of Body Empower...
10/15/2024

🌟 Exciting News! 🌟

I’m thrilled to announce that I’ve officially embarked on a new journey as the founder of Body Empowered Health & Wellness, a physical therapy practice dedicated to empowering individuals to take control of their health and well-being!

After years of experience in the field, I felt the time was right to build something truly special – a space where holistic health, personalized care, and physical empowerment come together. At Body Empowered, we believe that every person has the ability to heal and thrive with the right support and guidance.

Our mission is simple: to help people live pain-free, improve their mobility and strength, and regain confidence in their bodies. Through personalized treatment plans, and a deep commitment to patient care, we aim to make wellness more accessible and empowering for all.

I’m incredibly excited to bring my passion for physical therapy to this new endeavor and to continue supporting our community on the path to better health.

If you or anyone you know is in need of physical therapy or is simply looking for guidance on their health journey, feel free to reach out! We are located in Zeeland Michigan next to Vitale's!

Visit us at www.bodyempoweredhealth.com to learn more!

Address

59 W. Washington Avenue
Zeeland, MI
49464

Telephone

+16167413698

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