Performance Based Rehab

Performance Based Rehab Physical Therapy - Monroe, GA
Move better. Live better. Perform better. Message to book appointment! Website - performancebasedrehab.net

02/02/2026

Performing exercises with intention means transforming workouts from passive routines into purposeful, mindful actions by focusing on muscle engagement, proper form, and mental presence rather than just going through the motion. It involves setting a specific goal for each session (e.g., “focus on form,” “increase intensity”) to maximize efficiency, reduce injury risk, and build a stronger mental-physical connection 💪🏼

01/30/2026

Thoracic extension with a foam roller — how I like to coach it:

Slow, controlled reps. Roller stays mid-back (not the low back). Exhale as you extend over the roller, keep ribs down, and avoid flaring or cranking through the neck. Think movement, not forcing range.

Great for runners, lifters, and anyone stuck in flexion all day — better upper-back mobility = easier breathing, cleaner overhead work, and less stress on the lumbar spine!

01/28/2026

Glute med = single-leg stability

Every run, jump, or cut puts you on one leg. The glute med keeps the pelvis level and the knee from collapsing in. When it’s weak, stress shifts to the knee, hip, or low back — hello runner’s knee, IT band pain, and SI issues.

It’s not about max strength. It’s about control, timing, and endurance.

Train it well and everything moves better!

01/26/2026

My go-to 3 movements for plantar fasciitis

These hit the big rocks: foot strength, calf/ankle capacity, and tissue load tolerance — not just stretching it and hoping for the best.

• Move slow
• Stay pain-free or low pain
• Be consistent

If your heel pain keeps flaring up when you run, lift, or just walk around all day, it’s probably missing strength, not more rest!

01/22/2026

Single-leg banded plyometrics: a smart way to introduce load early!

Using a band to assist takes some of the impact away while still training:
• coordination
• reactive strength
• tendon readiness
• single-leg control

This is a great option early on when returning to impact — letting the body relearn how to absorb and produce force without jumping straight to full load!

01/18/2026

Ab rollouts = elite core work… when they’re done right.
In this video we break down the safe way to perform an ab rollout so you’re actually training your core — not dumping into your low back!

01/13/2026

My go-to upper body banded stretch routine.

Simple, effective, and easy to do anywhere.
Bands let you control tension, explore range of motion, and get a deeper stretch without forcing anything.

I use this regularly to:
• open up the shoulders and upper back
• improve posture
• reduce stiffness from lifting or sitting
• prep the body before training or unwind after

01/09/2026

Who else has the deepest thoughts between sets?

If pain wasn’t holding you back, what would change?Would you train more consistently?Move with confidence again?Enjoy yo...
01/06/2026

If pain wasn’t holding you back, what would change?

Would you train more consistently?
Move with confidence again?
Enjoy your workouts — or everyday life — without thinking about discomfort?

You don’t have to keep “working around it.”
With the right plan, pain doesn’t have to be permanent.

If you’re ready to take the first step toward feeling better, I’m here to help.

DM me “PAIN FREE” and let’s talk about what’s possible!

01/05/2026

Hip CARs + Single-Leg RDL = control where it actually matters!

Hip CARs (controlled articular rotations) build active control through the hip’s full range — not just flexibility, but ownership of motion.

Adding a single-leg RDL takes it a step further by layering in:
• balance
• proprioception
• hip stability
• real-world load control

This combo teaches your hip to stay strong, stable, and controlled while your body is moving over one leg — exactly what happens in running, lifting, and daily life.

Mobility without control doesn’t transfer.
This does!

Two visits. Real progress. This is why I do things differently.Another client already seeing great results after just tw...
01/05/2026

Two visits. Real progress. This is why I do things differently.

Another client already seeing great results after just two sessions — and that’s not by accident.

Traditional outpatient PT often looks like this:
• cookie-cutter exercise sheets
• limited 1:1 time with the therapist
• multiple patients at once
• copays adding up every visit
• progress that feels slow or stalled

At Performance Based Rehab, the approach is different:
• full 1:1 sessions, start to finish
• personalized plan based on your body and goals
• strength, movement, and hands-on work done with intent
• fewer visits because we actually address the problem

When care is individualized and focused, people don’t need endless appointments.

They get better faster, spend less money over time, and get back to doing what they enjoy!

Better care. Fewer visits. Better results.

This is what we’re about at Madison Milers run club! moving your body, staying healthy, and doing it with good people ar...
01/03/2026

This is what we’re about at Madison Milers run club! moving your body, staying healthy, and doing it with good people around you! No pressure, no egos, just showing up and getting better a little at a time.

30 minutes of work.
Run, walk, squat, repeat.
Simple. Effective. Sustainable.

Fitness doesn’t have to be extreme to matter. Consistency and community will always win!

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Monroe, GA
30655-30656

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