Ascend Physical Therapy, LLC

Ascend Physical Therapy, LLC Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Ascend Physical Therapy, LLC, Physical therapist, 613 W Main Street Suite C, Hendersonville, TN.

We help motivated people take back their lives from pain, fear, and dysfunction

Ready to take back your life from pain?
📲 Book your free consult now👉: https://bit.ly/3Zm77HH

02/12/2026

‼️KNEE PAIN with LUNGES‼️

Your knee is either overworked, stuck, or deconditioned.

Cookie cutter exercises from influencers can do more harm than good.

But if you would like targeted exercises, that will actually help you get back to lunging without pain…

… comment “Knee” …

And I’ll send you our free knee pain quiz.

Which will give you targeted exercises based on your unique pain pattern…

COMMENT “Knee” NOW

02/03/2026

Beyond excited for our clients and members!

Book your assessment —> 🔗 in bio!

[physical therapy, Hendersonville Tennessee, concierge therapy, knee pain, back pain, shoulder pain]

01/09/2026

Everybody talks 🗣️

And if you talk to doctors about knee pain, they will tell you to stop working out and rest.

➡️ Here’s everything your doctor didn’t tell you about working out with knee pain:

1️⃣ Rest makes the knee pain worse.

✅ Instead of taking a break from the gym, consider decreasing volume for a week. Work on your form, and add in accessory exercises to build strength in the hips.

2️⃣ Ice packs delay recovery.

✅ Ice decreases blood flow. And blood carries nutrients needed for recovery.

3️⃣ It’s okay to go “knees over toes”

✅ Pushing your knees over your toes will not wear your knees out. It uses your full range of motion, and for many people, it can relieve their knee pain. Going knees over toes is a great cue for a lot of people.

4️⃣ It’s okay to squat below parallel

✅ Squatting 🍑 to 🍀 does not increase pressure on the kneecap. This technique uses your full range of motion which is critical for knee pain recovery.

5️⃣ Machines are not more safe than free weights

✅ You’re moving weight on both. Most machines strengthen in a single plane and restrict accessory movement. You’re just as likely to develop knee pain squatting with a barbell as you are a leg press.

What have you been told about knee pain?

01/02/2026

3 Drills to help unlock your squat!

If you have goals to go to the gym and stay healthy in 2026, odds are you’re going to be doing a lot of squats.

And if you can’t drop it like it’s hot, you’ll be in pain and won’t make any gains.

Why you can’t squat?
Many people have difficulty, squatting low, and most of the time the ankles are to blame.

When your ankles are tight, it messes up the whole squat.

You feel off-balance, you feel weak, and you might even feel pain in the front of the ankles.

How to fix tight ankles?
Here are three of my favorite fixes to address tight ankles:

1) Heel Wedges

Heel wedges are the easiest fix because it decreases the amount of motion in the ankle.
This allows, the knees and hips to bend fully analyze your torso to stay upright.
Heel wedges are cheap and can easily be DIY’ed.

2) Ankle Mobilizations

Ankle mobilizations improve the motion of the ankle. These are best done before your squats and are an excellent long-term solution to tight ankles.

These can be done on their own with the band, but if you have difficulty with getting enough force, you can always work with a therapist.

3) Move the weight in front

Front squats and goblet squats are excellent exercises for people with tight ankles that don’t want to skip leg day.

By moving the weight in front of the body, this counterbalances the tightness in the ankles and prevents you from falling backwards.

01/01/2026

Hitting the gym in 2026? Don’t miss this cue with your deadlifts.

Deadlifts are amazing for building general strength. Whether you’re a beginner or experienced lifter, using the correct form will help you maximize your gains in 2026.

There are 2 ways to perform the deadlift:

1) Squat-dominant deadlift
2) Hinge-dominant deadlift

When to use the Squat-dominant deadlift?
The squat dominant deadlift puts an emphasis on the quadriceps muscles, the muscles on the front of your thighs. It also reduces the load through the back.

The squat dominant dead lift is best used with beginner lifters or just coming off of an injury.

It’s also best suited for lifters with long femurs, or thigh bones.

When to use the Hinge dominant dead lift?
The hinged dominant deadlift places more emphasis on the posterior chain, which are the hamstrings and glutes.

It’s the more athletic variation of the deadlift and requires better coordination, making it ideal for intermediate and experienced lifters.

Which deadlift variation should you use?
No matter if you’re using a barbell kettlebell dumbbell or a trap bar, the deadlift is a staple exercise for anyone wanting to build general strength and resiliency.

You should use the Squat-Dominant deadlift if you are a new lifter, you frequently have back pain, or you’re getting back into the gym after an injury.

You should use the Hinge-Dominant deadlift if you’re an experienced lifter, have goals to build a strong back, and are looking to improve power (sprinters, lifters, field sports).

12/20/2025

We all have those days.

Having a physical therapist on speed dial helps you stay on the mend while you take on the world.

Whether you’re working out, working on yourself, or just working, Ascend Physical Therapy is here to help you push on.

You don’t stay injured because you’re broken.You stay injured because you’re doing the wrong things… consistently.Common...
12/17/2025

You don’t stay injured because you’re broken.

You stay injured because you’re doing the wrong things… consistently.

Common mistakes I see every week:

1) Resting until you’re weaker

2) Icing instead of loading

3) Avoiding movements you actually need

4) “Protecting” your way into new pain

5) Copy-pasting rehab from social media

6) Getting care that treats pain, not capacity

7) Staying in beginner exercises forever out of fear

Pain doesn’t resolve when tissues are coddled.
It resolves when they’re assessed, loaded, and progressed—intelligently.

If you’ve been “doing all the right things” and nothing is changing, there’s a good chance you’re just doing the wrong things really well.

📍 Hendersonville, TN
🧠 Movement-based PT for active adults
📅 Book an evaluation. Stop guessing.

12/16/2025

Have you ever been told not to dead lift, squat, or lift heavy because it would a bulge disc?

Yeah, I used to say that to my patient too.

That’s what I was taught in school.

Even worse, I recommended people get a “stronger core” to fix their back pain.

But now, having treated back pain for over six years, I can honestly say that I was wrong.

Lifting in the gym is not the cause of your back pain, but rather the remedy.

This was a paradigm shift for me, especially since the medical system said that bending lifting and twisting, would hurt your back.

Ever since I started treating my clients with iron weights instead of yellow bands, their back pain was obliterated.

Like it or not, you lift every single day. Whether it’s a laundry basket off the floor or 315 off the rack, you lift.

Train like it.

Address

613 W Main Street Suite C
Hendersonville, TN
37075

Opening Hours

Monday 8am - 6pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 8am - 6pm
Friday 8am - 6pm

Telephone

+16158400693

Website

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