AJ Physical Therapy & Performance

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

05/25/2026

When it comes to throwing, the posterior cuff — especially the teres minor and infraspinatus — acts like the BRAKE system of the shoulder.

While the big muscles help create velocity, these smaller rotator cuff muscles are responsible for slowing the arm down safely after ball release. That means they absorb massive amounts of force every single throw.

If they’re weak, fatigued, or not conditioned properly, the shoulder can take a beating over time.

That’s why training the posterior cuff is critical for:
• Shoulder health
• Arm durability
• Recovery between throwing
• Velocity development
• Injury prevention

Train the accelerators… but don’t forget the brakes. 🚨⚾
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Let me tell you about a runner I worked with last spring. She wasn’t injured.Nothing was technically wrong.She just had ...
05/12/2026

Let me tell you about a runner I worked with last spring.

She wasn’t injured.
Nothing was technically wrong.
She just had this nagging feeling that something was going to go sideways when her mileage climbed.

So she came in before it did.

That’s not normal. Most runners’ mindset is to wait until something breaks.

And listen. I get it. PT feels like a “broken things” place.

A place where you go post-op or if you can barely walk. A place far too low-level for a runner like yourself.

But here’s what I’ve learned after years of working with runners: by the time you’re hurt, you’ve already lost weeks of training.

The injury didn’t happen overnight. It built up slowly, mile by mile, until your body just couldn’t absorb it anymore.

The runner who came in early? They had a great summer. No interruptions. PR’d their fall race.

The ones who waited? I saw a lot of them too. Same story every time.

Run Strong isn’t for runners who are already hurt.
It’s for runners who want to stay running.

So what type of summer do you want to have?

A summer where you’re pushing your weekly milage?
Always showing up to meet your friends for a run?
Never getting frustrated at that naggy injury making runs much less fun?

DM “Run Strong” to get started.

05/11/2026

Have you heard this👆let me know what you think 🤔

Grip strength isn’t just about the hand—it’s a quick window into how a pitcher’s body is recovering between outings.

When you track it against an athlete’s baseline, small drops can signal lingering fatigue before it shows up in velocity, command, or pain.

It’s not the whole picture—but it’s a simple, objective way to help guide smarter throwing decisions and keep arms healthier.

Hey Runners! Can I ask you something? This is something that most runners never want to get asked... When’s the last tim...
05/10/2026

Hey Runners! Can I ask you something?

This is something that most runners never want to get asked...

When’s the last time you did any actual strength work?

Like intentional, targeted hip and glute work. Not just the stuff that happens by accident on a hard run.

If you just laughed a little, yeah, me too. I get it. You’re a runner. You run. That’s the whole thing.

No runner ever enjoys strength work.

But the unfortunate thing I have to remind all my runners is that running is not a strength program.

It’s actually a really repetitive loading pattern. Same muscles, same joints, same mechanics. Thousands of reps per mile.

When your body is balanced and strong, that’s fine.

When it’s not? You’re slowly building toward an overuse injury.

And the sneaky part is, you won’t feel it coming.

The good news? This stuff is fixable. But you have to actually look at it first.

That’s what the Run Strong program does.

DM “Run Strong” if you want in.

05/08/2026

Most athletes wait until something hurts to get their shoulder checked…

That’s already too late.

A proper shoulder evaluation isn’t just about diagnosing pain — it’s about uncovering limitations in mobility, strength, and control before they turn into injuries.

We regularly see athletes who feel “fine,” but testing reveals:
• Limited overhead mobility
• Poor scapular control
• Strength imbalances side-to-side

These are the silent performance killers — and injury risks waiting to happen.

If you throw, lift, swing, or compete overhead in any capacity, getting your shoulder tested is one of the smartest investments you can make in your performance and longevity.

Don’t wait for pain to tell you something’s wrong. Be proactive.

Your future self (and your shoulder) will thank you.

After a long winter, the roads are finally calling again. And if you’re anything like me, your watch has already been gu...
05/07/2026

After a long winter, the roads are finally calling again. And if you’re anything like me, your watch has already been guilt-tripping you for weeks.

Here’s the thing though, and this is important: how you come back out of winter matters a lot.

Every spring I see the same thing happen.

Runners feel great, the weather turns, mileage starts climbing fast. And then somewhere around June, right when race season is getting good, something starts to go wrong.

IT band.
Plantar fascia.
A hip that just won’t cooperate.

It’s not bad luck. It’s a foundation problem. And it’s almost always preventable.

That’s why we put together the Run Strong Program.

For a limited time, you can book a Runner-Specific Evaluation at 50% off.

Here’s what that gets you: a full look at how you move, where your body is compensating, and exactly what needs attention before your mileage climbs.

You walk away knowing what’s holding you back. And what to do about it.

DM “Run Strong” if you want in.

More to come…

05/06/2026

Read caption. Do you agree?… I had this conversation with a middle school Baseball Player in my office. Listen to what I told him and let me know if you agree in the comments!

05/05/2026

Most people think of physical therapy as something you do after you get hurt…

But what if you trained in a way that actually helped you stay healthy, move better, and perform at a higher level?

That’s exactly why we offer semi-private training inside our physical therapy clinic.

Alex .fitness has teamed up with us to provide training in our office!

This isn’t your typical gym setting:
• Every program is built with a PT’s and personal trainer’s eye for movement quality
• We focus on strength and injury prevention
• You get individualized attention without the cost of 1-on-1 training
• It’s a small, supportive environment—not a crowded class

Whether you’re getting back to running, chasing your kids, or just want to feel stronger and more confident in your body—this is training that actually makes sense for the long term.

Train smarter. Move better. Stay in the game.

Message us to learn more or grab a spot 👊

04/13/2026

Pickleball players — protect your calves & Achilles before they slow you down 👇

In this video, I walk you through 3 simple steps to stay on the court and out of pain:

1️⃣ Stretch your calves the right way
2️⃣ Build strength with weighted calf raises
3️⃣ Add elasticity with assisted pogo hops

This combo helps improve mobility, strength, and reactive power — all key for quick cuts and explosive movement.

Consistency here goes a long way. Your future self (and your doubles partner) will thank you.

Save this and add it into your weekly rout

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

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9018 Ooltewah-Georgetown Road
Ooltewah, TN
37363

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Tuesday 7am - 6pm
Wednesday 7am - 6pm
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