Performance Based Rehab

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

03/02/2026

Banded ankle dorsiflexion mobilization — one of the most underrated fixes.

Limited ankle dorsiflexion can show up as:
• heel popping up in squats
• knee pain with lunges
• tight calves that never loosen
• poor running mechanics
• compensations into the hips or low back

When the ankle doesn’t move well, something else has to.

Using a band helps restore joint mobility while teaching the knee to track forward over the toes the way it’s supposed to.

Better ankle mobility = better squats, smoother strides, and less stress upstream!

02/20/2026

Tight QL + TFL = sneaky stride killers

When these guys get stiff, your pelvis loses its smooth rhythm, hip mechanics get messy, and suddenly running feels heavier, choppier, or “off.” You might notice hip tightness, low back tension, or that classic outside of the thigh crankiness.

A few minutes of targeted mobility here can restore cleaner hip motion, better force transfer, and a stride that actually feels fluid again!

Stop Google-scrolling your pain.The Tendon Proof PDF is your one-stop shop for understanding tendon pain, load tolerance...
02/16/2026

Stop Google-scrolling your pain.

The Tendon Proof PDF is your one-stop shop for understanding tendon pain, load tolerance, and how to actually fix the problem — not just calm symptoms.

And the best part?
These principles don’t just apply to the knee.

Achilles. Patellar. Hamstring. Elbow. Shoulder.
Tendons follow rules — and this breaks them down in a way that actually makes sense.

Everything you need.
No fluff. No rabbit holes. No information overload.

Coming soon. Be ready. 💪

02/11/2026

If I were in your shoes… I wouldn’t miss out on this! Comment “EMAIL” to get on the list!

targeted dry needling to the lumbar spine, hip region, and rotator cuff — paired with red light therapy for the low back...
02/11/2026

targeted dry needling to the lumbar spine, hip region, and rotator cuff — paired with red light therapy for the low back.

Dry needling helps reduce muscle tension and improve neuromuscular activation, while red light therapy supports circulation and tissue recovery.

The goal isn’t just temporary relief — it’s creating a window for better movement, stronger patterns, and long-term progress!

COMING SOON 👀TENDON PROOF💥A science-backed guide to rebuilding knee pain tolerance for runners & hybrid athletes!If knee...
02/10/2026

COMING SOON 👀

TENDON PROOF💥
A science-backed guide to rebuilding knee pain tolerance for runners & hybrid athletes!

If knee pain keeps interrupting your training, this will explain why — and what to do about it.

📩 Join the list and get the guide when it’s released.

02/10/2026

Adding a band creates gentle resistance that helps guide the movement and encourages real rotation through the upper back — not just motion coming from the shoulder or low back.

This is one of my go-to drills to:
• improve thoracic mobility
• reduce upper-back stiffness
• support better posture
• help running and lifting mechanics feel smoother

Slow it down, breathe, and let the rotation come from the upper spine!

Isometrics aren’t “easy rehab.”They’re how you safely reload tissue and stop the pain–flare cycle.If you keep getting hu...
02/09/2026

Isometrics aren’t “easy rehab.”

They’re how you safely reload tissue and stop the pain–flare cycle.

If you keep getting hurt when volume or intensity goes up, this is probably the missing step.

DM READY and I’ll add you to my email list where I will be sending my framework of rehab 💪🏼💪🏼

02/06/2026

Ask yourself… how important is it to YOU?

Comment for the free PDF!

02/05/2026

Easy fix for your glute bridges 👀

If you’re arching back over the bench, you’re not loading your glutes — you’re dumping into your low back.

👉 Rib cage down
👉 Pelvis tucked
👉 Bench hits mid-scap, not low back

Glute bridges should feel strong and controlled, not like a lumbar extension drill.

Train the pattern you want to own — hip extension, not back extension.

Save this for your next lift!

You don’t need endless appointments.You need better understanding.Most rehab fails because athletes are never taught how...
02/05/2026

You don’t need endless appointments.
You need better understanding.

Most rehab fails because athletes are never taught how to progress load safely once pain is gone.

I’m giving away the exact approach I use to rebuild performance after clearance — so you can take control of your own rehab instead of relying on cookie-cutter programs.

👇 Comment “ready” and I’ll send it over

For those emails that I already have… its coming your way 💪🏼

02/03/2026

Something new I learned…

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Monroe, GA
30655-30656

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