Why joints lose their range in the first place
Joint stiffness that shows up more days than not — a hip that won't fully open, a shoulder that catches, a back that never quite loosens up — is usually a sign the joint has lost some of its normal range.
That lost range can come from an old injury, long periods of sitting, or simply not moving through full range regularly. Restoring it takes more than a single stretch — the joint needs hands-on work to regain the motion, then strength through that new range so it doesn't tighten right back up.
Signs you might be dealing with it
- A joint that feels tight or "stuck" first thing in the morning
- Stiffness that's better after moving around, but returns after sitting
- A noticeable difference in range of motion side to side
- Popping or cracking that comes with a feeling of restriction
- Stiffness that's quietly limited your training or daily movement
The V-A-S-T Approach to get you out of pain
Vision
Discover the root cause: We check the joint's current range of motion and compare it to what it should have, and to the other side.
Alignment
Restore balance: Hands-on adjustments and soft tissue work to restore the motion that's been lost.
Strength
Build lasting capacity: Mobility and strength work through the new range, so the joint holds onto what it regained instead of tightening back up.
Transformation
Live without limits: The range of motion sticks — you move freely through it, day after day, instead of losing it again within a week.
What relief looks like
"I've been a patient of Dr. Mae Li for over 3 years and I highly recommend her - she is fantastic. Dr. Mae is professional, thorough, empathetic, and fun! She's gotten me through multiple injuries, always with a gentle touch, even keel, and appropriate sense of humor. I'm so grateful to work with her."
"Dr. Mae Li DC, cured my left shoulder pain in only four visits. I was blessed to have received such exceptional care which included spinal adjustments- manipulations, exercises to improve my posture and help control my stress. Thank you Dr. Li."
"Dr. Li is magnificent. Kind, smart, gentle. She diagnosed my problem correctly before the x-ray came in, and is teaching me how to take care of myself."
"Dr. Mae Li is great! She provided very specific guidance for a hamstring issue, which improved it materially in the first month. Thanks!"
"Visiting with Dr. Li is always a highly positive, multi-faceted experience. Not only was the issue for which I was visiting quickly and accurately diagnosed, we discussed diet and proper squat form as well. Though I often fail, Dr. Li, I promise to do the exercises you prescribed!"
"Dr. Mae Li is really wonderful. She is thorough, effective and a great listener. She gives great suggestions about stretches and preventative exercises. She also really gets to know her patients."
"When I was diagnosed with sciatica at age 50 my doctor sent me to see these incredible sports medicine experts so they could tailor my rehab and exercise to my very active lifestyle. I didn't have a sports injury but they helped me heal & rehab through prescribed activity (so I didn't need to go to a PT) and I got stronger than ever while healing! They also taught me how to prevent reoccurrence. Being in my late 50s now, I've contended with various issues -- radiculitis, broken foot, knee strain, back pain -- and I always feel relief even after one visit. The primary technique they use (Active Release) feels amazing! They really listen and explain everything and it's all very easy to understand. Dr Mae Li is brilliant, funny, and extremely effective. (I'm always a little sad when she says I don't need to come back.) I'd recommend this woman to anyone in a heartbeat."
"Dr. Mae Li is absolutely wonderful. I've been going to her for the better part of two years to manage my back and neck pain and stiffness and she's been a valuable part of my physical therapy and maintenance routine."
"I am a former collegiate tennis player, I have had knee tendinitis for the past 6 years. After seeing five physical therapists, I was almost convinced there was no fix for my ailment. In a matter of four visits, Dr. Li discovered a simple solution to the problem, involving a slight modification to my movement pattern while playing. This was without time-intensive rehabilitation exercises. I am forever grateful to Dr. Li for keeping me on the court."
"I love Mae! She's a fanatic listener and clinician. She's the best."
"Have a leg injury getting worse over time. Dr. Mae Li helped me first relieve the pain and then have been constantly helping me in recovering and getting better with PT homeworks! Highly recommended."
"Dr. Mae Li is caring, professional, friendly and knows how to apply the right technique at the right time. She takes the time to explain the details and her care is genuine."
"Dr. Li is the absolute best! She has taken care of my neck and more recently my broken elbow, she takes the time to understand what my issues are and works magic. I had been struggling to find help for my elbow and Dr. Li scheduled me in ASAP and has provided great care and I can see tremendous improvement with her!"
"Dr. Li was super-helpful with effective adjustments, exercises, and advice that kept me moving."
"Mae did a great job (again) getting a hurt part back in order. Good insights and advice on what to do as well as therapy."
"Mae listened carefully as I described my pain and worked with me through a series of questions and motions, to determine my flexibility. She quickly assessed the situation, and began treatment. After that, she gave me some "homework" exercises, so I could address my pain on my own at home. All the while, Mae was attentive, interested, and focused. I felt very comfortable with her, and I'm looking forward to my next treatment."
"Mae has done amazing work for me. I had a debilitating upper back issue that left me writhing in pain during a long run where I had to limp about two miles home. After three procedures I am back to nearly 100% normal, which I find remarkable. Thank you for the great work, Mae!"
Joint stiffness & mobility, answered
Click a question for the answer — or see the full FAQ for pricing, insurance, and what to expect.
Why is a joint stiff even though nothing specific happened to it?
Range of motion fades gradually with disuse, especially from long periods of sitting or repeating the same limited movements — no single injury needed, just time and habit.
Will stretching alone fix joint stiffness?
It can help temporarily, but if the joint itself has lost mobility, or the muscles around it are weak through that range, stretching alone tends not to hold. Hands-on work plus strength through the new range works better.
How many joints can be affected at once?
More than one, often — stiffness in one joint frequently changes how neighboring joints move too, which is why we look at the broader movement pattern, not just the one spot that's bothering you.
How long does it take to regain lost mobility?
It depends on how long the restriction's been building, but many people notice a difference in range within the first few visits, with lasting change coming as strength through that range builds.