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Monday 8am - 5:30pm Tuesday 8am - 5:30pm Wednesday 8am - 5:30pm Thursday 8am - 5:30pm Friday 8am - 2pm

Spectrum Performance

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United States
Avondale Estates, GA
Spectrum Performance

Orthopedic & Sports Physical Therapy, Strength & Conditioning

03/06/2026

"Heel elevation increases ankle and knee range of motion during squatting in healthy adults: a systematic review with meta analysis"

This review analyzed squatting with heels elevated to determine if using low (2.5 cm or 5 degrees) heel elevation led changes in range of motion at the ankle, knee, hip or trunk.

14 total studies were reviewed by the authors.

The main findings of note were that ankle range of motion increased significantly with high heel elevation only, and knee range of motion at depth increased significantly with low and high heel elevation.

Even more importantly, and our biggest take away, with higher elevation of the heel, the trunk and hips were able to stay more upright.

Our takeaway from this information is that for someone with a cranky low back, it may be beneficial to elevate the heels to allow for a more upright posture during squats. At least until symptpoms calm down so they can return to their normal heel elevation and motion.

If you have questions, or want someone to nerd out with you about your squat form, reach out! We love doing this.

Ghasemi, M., Emami, M., & Mohammadi Yaghoubi, U. (2026). Heel elevation increases ankle and knee range of motion during squatting in healthy adults: a systematic review with meta-analysis. Sports Biomechanics, 1–17. https://buff.ly/4eOshOM

03/04/2026

More than just banded exercises...

Based on our set up and background knowledge, we are able to provide more than just banded exercises and soft tissue work.

While most people come into the clinic due to pain, we are able to help them bridge back to high functioning lives even after the pain is long gone.

Crossfitter practicing skills for an upcoming competition? We gotchu.

Want to stop pain before it even starts? We can watch you move and figure out your weaknesses to address them NOW.

03/03/2026

For those of you that ran the Publix Marathon/Half/5K this past weekend- bring in your race bib for 15% off your next visit. Offer stands until March 20th!

03/01/2026

Sometimes training can be going spectacularly, and your body can be holding up perfectly.

And sometimes, random things in life happen, and you have to address shoulder pain and stability.

This client is a cyclocross athlete who is working to continue training her running and cycling, but is having to add in some shoulder strength and stability training.

This is a fun movement that forces weight through the arm, into the shoulder joing, while also moving through a large range of motion.

Upcoming progressions include moving to performing it on the ground, and adding weighted or band resistance to the arm reaching overhead.

02/26/2026

When you wrist hurts, many movement can be quite painful.

As usual, we don't want to stop all movement. But instead we want to modify to make it more comfortable for exercise while we address the pain's root cause!

Here are two of our favorite modifications for wrist pain:*roll up a towel for under palm of hand to decrease wrist pain when holding weight on hands*adjusting grip on barbell/dumbbell- try palm up, palm down, neutral grip and goes with what feels best for now.

02/24/2026

The Copenhagen Adductor Exercise is a great way of loading your adductors and helping reduce risk of injury.

There are various ways of performing them, including how Dr. Sebastian shows here. The exact dosage and positioning will vary.

02/19/2026

Most athletes hit a dead end at some point.
They’re told to stop. Rest more. Foam roll again.

But pain isn’t always a red light.
Sometimes it’s a load problem. Sometimes it’s a capacity problem.

At Spectrum, we don’t shut athletes down,
we build them back up.

Strong. Resilient. Well.
Train through pain, intelligently.

02/17/2026

If you've ever had any pain or discomfort with overhead movements like an overhead squat, a sn**ch, or clean and jerk, then adding strength and stability to that position may be just what you need.

Give these movements a try and let us know what you think!

02/16/2026

I started this clinic because I genuinely believe people should be able to stay active, train, and live their lives without constantly worrying about pain or getting sidelined.

Every year around this time, I see the same thing happen in our community.

People start the year motivated. They’re doing their best to make changes, and then an old injury flares up, or something doesn’t feel right, and suddenly everything feels harder than it should.

Resolution Rescue isn’t about discounts or promotions. It’s about giving people a smart, low-pressure way to get clarity, get help, and keep moving forward instead of quietly giving up on goals that actually matter to them.

As of right now, we have 2 Resolution Rescue spots left, and the offer ends tonight.

If this sounds like something you’ve been on the fence about, I’d genuinely love for you to take advantage of it!

02/14/2026

Because what you carry matters, and how you carry it matters too.

Because what you carry matters, and how you carry it matters too.
Strength isn’t just about lifting more. It’s about carrying the load with intention, care, and sustainability.

02/10/2026

Trying to do it completely on your own usually isn’t the smartest move.

Not because you’re unmotivated.
Not because you “need fixing.”

Because every meaningful goal works better with a guide.

People hire coaches for business.
They hire trainers for performance.
They hire experts when the cost of guessing gets expensive.

Your body is no different.
Physical Therapy probably isn't what you think it is.
Here's what it actually looks like..

Working with the same clinician you’d work with long term
A full assessment + treatment + clear plan
Guidance around the things that actually drive results: training, recovery, stress, and sleep

The goal isn’t just to get you out of pain. It’s to help you keep showing up consistently without setbacks.

That’s exactly why we built Resolution Rescue:
Get a $125 eval or re-entry session
Get 10% off ANY package

If you're ready, follow the link in bio and let's get started!

Address

120 Olive Street, Suite 300
Avondale Estates, GA
30002

Opening Hours

Monday	8am - 5:30pm
Tuesday	8am - 5:30pm
Wednesday	8am - 5:30pm
Thursday	8am - 5:30pm
Friday	8am - 2pm

Telephone

+16789748594

Website

http://www.spectrumperformance.fit/

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