AJ Physical Therapy & Performance

AJ Physical Therapy & Performance FIX YOUR PAIN WITH AN EXPERT. GET BACK OUT THERE WITH CONFIDENCE.

03/09/2026

If your knees hurt when you squat, the problem might not actually be your knees.

One thing we commonly see is limited tibial internal rotation (the shin bone’s ability to rotate inward). During a squat, your tibia needs a small amount of internal rotation to allow the knee to track properly over the foot. If that motion is restricted, the knee often compensates with extra stress on the joint — which can show up as pain in the front or inside of the knee.

By improving tibial internal rotation mobility and control, you can often restore better knee mechanics, reduce stress on the joint, and make squatting feel smoother and stronger.

Sometimes the solution isn’t avoiding squats… it’s restoring the movement your knee was designed to have.

03/03/2026

Pain behind your shin bone from running? 👟🔥

Before you shut things down completely, try this for some temporary relief:

✅ Self soft tissue work to your posterior tibialis and soleus
✅ Follow it up with a solid calf/Achilles stretch

Loosening those deep calf muscles can reduce tension along the tibia and take pressure off irritated tissue.

This won’t fix the root cause — but it can calm things down so you can keep moving while you address strength, shoe wear and load management. 💪🏼

02/16/2026

If you’re heading into ACL surgery, one of the most important things you can do beforehand is restore full knee extension.

Why? Because going into surgery without full extension can make your recovery longer, stiffer, and more frustrating on the back end.

The good news: you can make big progress with the right exercises 👇
• Heel props or prone hangs to gently improve extension
• Quad sets to re-activate the muscle that keeps your knee straight
• Controlled terminal knee extension work to build confidence and control

Think of this as “setting the stage” for a smoother, faster rehab after surgery.

If you’re dealing with an ACL injury and aren’t sure where to start, send me a message—I’d be happy to point you in the right direction.

02/13/2026

Neck always tight and painful? It might be weak mid-back muscles 👀 Try these 2 sets of exercises to relieve strain and support your neck 💪

📲 Work with us: links in bio
👉 Website: https://hubs.ly/Q040MHRm0
👉 Book a FREE call first: https://hubs.ly/Q040MKYJ0

🔥 Don’t forget to Like, Share, and Subscribe for more performance, recovery, and injury prevention tips from a Doctor of Physical Therapy

02/11/2026

Andy Johnson and his team of Physical Therapist in Ooltewah, TN knows that new hip pain and all the “normal” stretches can feel like too much. Try these 2 gentle hip openers instead 💆‍♀️ Take it slow, breathe, and listen to your body—you’re still making progress.

📲 Work with us:
👉 Website: https://hubs.ly/Q040Lknl0
👉 Book a FREE call first:https://hubs.ly/Q040LhJS0

🔥 Don’t forget to Like, Share, and Subscribe for more performance, recovery, and injury prevention tips from a Doctor of Physical Therapy

02/09/2026

Nerve pain shooting down your leg? Try figure-4 stretch, sciatic nerve glide, and prone press ups to calm things down 🧘‍♂️

02/05/2026

Front of your shoulder barking at you after workouts or long drives? Try a simple pec minor stretch to open up your chest and offload that cranky anterior shoulder 💪

02/03/2026

Dealing with nagging front of shoulder pain? Try sidelying external rotations to wake up your rotator cuff and protect that joint 💪

Quick check-in...Now that we're officially a month into the new year, it usually means one of two things:Either things a...
02/02/2026

Quick check-in...
Now that we're officially a month into the new year, it usually means one of two things:

Either things are rolling and you’re feeling great
or...
the excitement from January has started to wear off a bit.

That early-January motivation is powerful!

New goals.

New routines.

Big plans.

But once real life kicks back in with work, stress, busy schedules --it can get harder to stay consistent.

Sometimes little aches start showing up.

Sometimes an old injury whispers, “Hey, remember me?”

Does that sound familiar??

If it does, you're not alone. We see it every year from athletes and active adults just like you!

The good news is feeling a little off at the one-month mark doesn’t mean your goals are slipping away.

It just means your body is adapting to something new.

That's part of the process, and exactly why we're running a special for all the resolutioners that need a little help!

Resolution Rescue is built for athletes and active individuals who want to keep exercising, stay active, and stop guessing their way through pain or setbacks.

DM us for more details

01/07/2026

You can’t fully rehab a calf or Achilles without eccentric loading.

The gastroc–Achilles complex needs controlled lengthening under load to restore tendon capacity, reduce pain, and tolerate real-life demands like running, jumping, and cutting.

Skipping eccentrics = lingering symptoms.
Progressive eccentrics = stronger tissue, better force absorption, and confidence to move again.

Pain-free isn’t passive.
It’s built—slow rep by slow rep.

11/20/2025

Sitting around the fire the other night, my six-year-old told me she felt left out by her friends.
I told her something simple:

“ the world is not out to get you… You are out to get the world”

Funny thing is — that advice applies to adults too.
Especially with your health.

You can’t control your schedule, the weather, the stress, or the curveballs life throws at you…

But you can control how you show up for your body today.

As a Physical Therapist, I see it every day:
People who keep showing up — even when it’s not perfect — get stronger, move better, and stay healthier long-term.

So whether you’re 6 or 60:
Show up anyway.
Your future self will thank you.

Address

9018 Ooltewah-Georgetown Road
Ooltewah, TN
37363

Opening Hours

Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 5pm

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