Arsenal Performance and Rehabilitation

Arsenal Performance and Rehabilitation Unlock your potential. Columbus, Ohio sports physical therapy

03/03/2026

Putting pressure on your joints is both:

a) necessary for exercise

and

b) good for you

Stop being afraid of things.

02/23/2026

Thoracic stretches will only get you so far.

Like any other region of your body, the thoracic spine needs stability to maintain range of motion. Your nervous system recurs ROM if it does not feel stable.

The T-spine is often overlooked in this regard however, and a lot of PTs only stretch it and then expect the ROM improvements to remain.

I’m sure we’ve all seen someone who needs to constantly crack their back or stretch to avoid feeling stiff. This isn’t normal.

Doing ACTIVE exercises into thoracic rotation will help keep any ROM improvements you make with stretching.

If your body feels safe in a certain position, it will allow you to move into that position, and the thoracic spine is no exception to this.

02/21/2026

The mobility restriction limiting your squat is likely…

INTERNAL rotation, not external

The internet is full of hip openers and pigeon stretches, which help primarily with hip EXTERNAL rotation

These will probably help your squat, but the primary restriction to squatting deeper is typically going to be a limitation in INTERNAL rotation. Let me explain.

In order to squat, your hip go into a greater degree of flexion, which is a relatively internal rotation to your pelvis.

Simply put, if you lack internal rotation, you will also lack flexion (and thus squat depth)

Working on external rotation will simply allow your hips to bypass the limitation to flexion, without actually fixing the root issue.

Have a question about improving your squat? Shoot us a DM and we’ll help you out.

02/18/2026

Strengthen your Achilles tendon!

If you have tendinitis, your tendon can’t handle your training volume and becomes inflamed as a result.

The only way to fix this is either to:

A) reduce your training volume (which you probably don’t want to do)

or

B) strengthen the tendon so it can handle the volume

Fortunately, strengthening the Achilles is fairly straightforward. Give these exercises a try.

02/09/2026

Patellar tendinitis isn’t always a complex issue.

Sometimes it’s rather simple actually - the tendon is weak.

Weak tendons can’t handle loading well, so they become inflamed and painful with exercise.

In this case, the solution is obvious - strengthen the tendon so it can handle what you’re asking of it.

Yet people will continue to dance around the issue and spam hip and stability exercises.

These certainly can be a factor in some cases, but usually the core issue is simply a weak tendon.

Apply gradual, progressive load to your tendon and watch the pain disappear. It doesn’t have to be complicated.

02/06/2026

Elevate your shoulder rehab.

02/03/2026

Shoulder injuries need more than rotator cuff strengthening.

Most treatment programs focus only on strengthening the stabilizing muscles of the shoulder. This is important, but won’t get you back to 100%.

In addition to this, you need to build your shoulder’s tolerance to loading, which involves progressively loading the positions that cause pain.

If it hurts to press overhead, you need to gradually load pressing overhead.

If it hurts to lift the arm out to the side, you need to gradually load the arm when it is lifted to the side.

This may seem counterintuitive, but you will never fully get rid of your pain if the tissues around the shoulder don’t adapt to your training loads.

This is a common reason why people may not see progress even with working on the shoulder stabilizers. They may feel better temporarily, but then the pain returns when training is resumed.

In this case, the shoulder should theoretically be more stable, but the tissues have not been stimulated to adapt to the loading of training.

Building load tolerance is ultimately a delicate process, as it involves loading the joint enough to cause adaptation but not so much that it causes significant irritation.

It is, however, a necessary step in recovering from an injury. You can’t just work on accessory exercises and expect to spontaneously feel better.

01/31/2026

Ditch basic exercises for your tendinitis rehab. Try some of these ⬆️

Struggling with patellar tendinitis? Visit the link in our bio to schedule a free consultation.

01/30/2026

Meniscus tears may seem scary, but there’s actually not a lot of evidence to support that you need surgery to fix them.

Most research suggests similar outcomes between surgery and PT for treating meniscus tears. Some studies have shown slightly improved function on a shorter timeline, but the results tend to even out in the long term.

Some clinicians might point to the short term improvement to support surgery, but is that what truly matters?

The point in treating an injury is not just to feel better for 6 months, but to feel better for the rest of your life.

Is it really worth the additional risk, trauma, and downtime of surgery just to get the same outcome as someone who has to deal with none of that?

Don’t you think you’d be able to recover more quickly if you immediately started rehab instead of delaying it with surgery?

There are certainly scenarios that warrant surgery, but the research suggests that most do not.

If you’re dealing with a meniscus tear, DM us MENISCUS and we can help steer you in the right direction.

Address

1161 Bethel Road
Columbus, OH
43220

Opening Hours

Monday 7am - 9pm
Tuesday 7am - 9pm
Wednesday 7am - 9pm
Thursday 7am - 9pm
Friday 7am - 9pm
Saturday 8am - 5pm
Sunday 8am - 12pm

Telephone

+16142854186

Website

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