MTN Wellness & Physical Therapy

MTN Wellness & Physical Therapy Helping outdoor enthusiasts stay active in the sports and hobbies they love.

05/16/2026

Our shoulder isn’t the problem.

It’s reacting to poor ribcage and scapular control…especially when the miles start to add up on your bike, overhead activities like tennis or even swimming.

When your ribcage and scapula lack control
your shoulder loses its stable base.

So your body compensates:

• Upper traps and pecs take over
• The shoulder joint shifts into a less optimal position
• The rotator cuff and biceps tendon become irritated

That’s when you feel:

• Front shoulder pain
• Tightness all around
• Pinching or discomfort with movement, especially overhead and reaching

Most rehab programs focus only on the shoulder with endless external rotations with a band. That may (or may not) help temporarily—but it doesn’t fix the root cause.

Restore the foundation (ribcage + scapula),
and the shoulder can function the way it’s designed to.

05/12/2026

🚵‍♂️ We’re pumped to co-host the next Outdoor Business Alliance Social, tomorrow, at The Watershed at Foothills.

Before you roll out, we’ll walk you through a quick bike warm-up. 👟

Most riders skip this.
It shows up mid-ride. 👀
Back, hips, knees…

How many of these are you actually doing? ⛰️🔥

05/06/2026

From our recent women’s workshop 💪
The first hour after training matters more than the workout itself. Most athletes miss it.

Delay eating → stay in breakdown → no real progress.

Simple shift:�Fuel within 30–60 minutes�Protein + carbs�Enough to actually recover

This isn’t extra.�It’s part of your training.
Missed this one? Don’t worry — we’ve got more coming.

Leaking on your runs is something we hear all the time.And most women assume it’s just part of the sport.It’s not.In man...
05/02/2026

Leaking on your runs is something we hear all the time.
And most women assume it’s just part of the sport.
It’s not.

In many cases, it’s not even a strength issue — it’s a coordination issue between your breath, pelvic floor, and impact.

The good news?
That’s something we can train.

If you’ve been modifying your runs, avoiding speed work, or just dealing with it…
There’s a better way.

DM us “RUN STRONG” or book a free consult in our bio to get started.

04/29/2026

If downhill hiking or running is what’s taking you out…this is where to start.

Most people stretch, ice, or back off.
But the real issue?

👉 Your knee doesn’t have the strength to control load going downhill.

These are 2 of our go-to exercises:
• Spanish Squats - get the joint moving the direction it needs for downhill
• Heel Elevated Squats - add the controlled weight you will need as descend.
Build strength → improve control → reduce pain.
Train for the downhill, not just the uphill.

Need a bit more? We look at the whole person when it comes to pain or dysfunction. Book a free virtual consult.
Let’s chat. Link in bio.

04/08/2026

If your training suddenly feels harder, slower, or just… different — it’s not in your head.

For many active women in their late 30s and 40s, this is the start of a real shift. Recovery takes longer. Strength plateaus. Workouts that used to energize you now leave you drained.

This isn’t a loss of fitness — it’s a change in physiology.

And when your body changes, your strategy should too. 💪
Training, nutrition, and recovery all need to work with your body — not against it.

That’s exactly what we’re diving into with Strong Women Through the Shift — helping you stay strong, capable, and confident through every phase. ✨

Learn how to adjust your strategy at our workshop April 14th at 6:30pm at Mchone Performance Training. Link in bio to register.

Strong Women Through the Shift 💥Hormones, strength + recovery strategies for active women in midlifeIf you’ve noticed:• ...
04/04/2026

Strong Women Through the Shift 💥

Hormones, strength + recovery strategies for active women in midlife

If you’ve noticed:
• longer recovery times
• stalled strength progress
• changes in energy or sleep
• joints feeling different during training

You’re not alone.

Hormonal shifts during perimenopause impact strength, endurance, recovery, and injury risk. But with the right approach, you can keep training strong.

In this workshop, physical therapists + women’s health specialists Charlotte Walters + Amy Spivey will break down:
✔ what’s actually happening hormonally
✔ how to adapt your training
✔ how nutrition + recovery support performance
✔ when hormone therapy may be worth exploring

📍 McHone Performance Training
🗓 April 14
⏰ 6:30–7:30 pm

Link in bio to register

Blessed to be a part of this cohort!!
03/29/2026

Blessed to be a part of this cohort!!

03/27/2026

You don’t need a new training plan.
You need real food.
Daily. Consistent. Intentional.

You’re training consistently, showing up, doing all the “right” things…
but still feeling:
– drained during workouts
– slow to recover
– constantly sore
– stuck at the same level

That’s not a discipline issue.
It’s not a fitness issue.
It’s a fueling issue.
Fueling isn’t extra.
It’s part of the training.
Fuel before.
Fuel during.
Fuel after.
Be ready for tomorrow.

We’ll break it down.
📍 Fueling the Female Athlete
📅 March 31
⏰ 5:45 PM
📍 Cane Creek Cycling Components · Fletcher, NC

Most female athletes aren’t underperforming—
they’re under-fueled.This is something we see all the time in the clinic.
Y...
03/19/2026

Most female athletes aren’t underperforming—
they’re under-fueled.

This is something we see all the time in the clinic.
You’re training consistently, showing up, doing all the “right” things…
but still feeling:
– drained during workouts
– slow to recover
– constantly sore
– stuck at the same level

That’s not a discipline issue.
It’s not a fitness issue.
It’s a fueling issue.

Women are not “small men” when it comes to training and nutrition.
And one of the biggest gaps we see—especially in endurance athletes—is simply not eating enough… particularly carbs to support the work you’re doing.

In this workshop, we’re going to break that down in a way that actually makes sense and is easy to apply.

We’ll cover how to:
– fuel your training without overcomplicating it
– recover in a way that actually allows your body to adapt
– build consistent, sustainable energy (not just get through workouts)

Because fueling isn’t separate from training—
it’s part of the training.

📍 Hosted by Cane Creek

📍 355 Cane Creek Rd, Fletcher, NC

🗓 March 31
⏰ 5:45 PM

All levels welcome.

02/12/2026

Exciting news! We’re proud to kick off the second Waypoint Resilience Cohort, welcoming 13 outdoor industry businesses committed to recovery and long-term, sustainable growth after Hurricane Helene.

This cohort is reimagining what's next for WNC's outdoor economy: The Lazy Tiger Hostel, Wunderland Resort, MTN Wellness & Physical Therapy, Run2Run Gear, Cactus to Pine Goods, Resting Point Farms, Adventure Center of Asheville, Gravelo Workshop, Earthshine Lodge, Green Flash Watersports, Wai Mauna SUP Tours, Headwaters Outfitters Outdoor Adventures, and Cornerstone Therapeutic Horsemanship.

🔗 Read more and learn about the 13 business here: https://www.mountainbizworks.org/2026/02/11/waypoint-resilience-program-2026-cohort-launch/

Here's to recovering stronger, together. 💚

Waypoint Resilience is supported by partnerships with the Funders Network and and is part of Mountain BizWorks’ WNC Strong: Recover Forward program.

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