Ascension Rehab and Sports Therapy

Ascension Rehab and Sports Therapy Helping athletes and active individuals live their life without pain or limitation

12/08/2025

Ankle sprain rehab isn’t just ice + rest — it’s progressive loading so the ankle learns to tolerate life again 👣

Early on, the goals are simple but powerful:
✨ Increase tolerance to weight-bearing — little by little. Shifting weight, supported standing, short walks… it all matters.
✨ Strengthen the entire lower body — hips, quads, calves, and feet all control how that ankle loads. Stronger chain = less stress on the injured tissue.
✨ Improve balance + proprioception — your ankle needs to relearn where it is in space after an injury.
✨ Restore ankle mobility — gentle dorsiflexion work, calf stretching, and controlled mobility drills help you get your stride back.

Rehab isn’t about protecting the ankle forever — it’s about teaching it to handle more so you can get back to real movement confidently and safely. 🦶💪

Keep moving. Keep progressing. Your ankle will thank you later.

11/25/2025

💥 Concentric vs. Eccentric in BJJ💥

Concentric = exploding out of moves.
Eccentric = controlling your opponent.
RFD = how fast you generate force.

Upper body strength trains all 3 → stronger grips, faster escapes, more powerful attacks. 🥋💪

Try implementing these into your workout routine:
1) Single arm bench press
2) banded chest press + cable row
3) landmine punch
4) kneeling high row

11/24/2025

💪 Training doesn’t have to stop because of pain or injury

In this reel, we walk through one of our patient’s programs and show how smart modifications can help you:
✅ Stay active
✅ Keep showing up in the gym
✅ Continue making progress

Whether it’s adjusting depth, changing exercises, or shifting load, there’s always a way to train around limitations without losing momentum.

Remember: it’s not about stopping — it’s about adapting and keeping moving.

Why do back squats hurt… but front squats feel totally fine? 👀Before you blame the squat itself, remember this:Different...
11/20/2025

Why do back squats hurt… but front squats feel totally fine? 👀

Before you blame the squat itself, remember this:
Different squat variations place stress on different tissues — and your body might be more tolerant to one setup than another.

Here’s why you might feel pain in a back squat but not a front squat:

🔥 1. Torso angle changes the load
Back squats require more forward lean → more hip + low-back demand.
Front squats keep you upright → more quads, less shear on the spine.

🔥 2. Mobility demands aren’t the same
Back squats need more shoulder external rotation + thoracic extension.
Front squats often feel better if your shoulders get cranky in that low-bar/high-bar position.

🔥 3. Your current capacity matters
If your back isn’t tolerating load well right now, the back squat may irritate them — even if the front squat feels smooth.

🔥 4. It’s not “injury”… it’s tolerance
Pain with one variation doesn’t mean something is “wrong.” It just means one pattern currently fits your body better.

The goal?
👉 Keep training.
👉 Find the variation that feels good.
👉 Build back toward the lifts you want.

If you’re dealing with squat-related pain and want a plan that keeps you lifting, Ascension Rehab in Charlotte, NC can help get you back under the bar with confidence. 🏋️‍♀️✨

11/19/2025

Why lower body eccentric strength matters for Jiu-Jitsu 🥋💪

In BJJ, it’s not just about how hard you can push — it’s about how well you can control force.
That’s where eccentric strength (the ability to control muscle lengthening) comes in.

👇 Here’s why it’s essential:
1️⃣ Guard retention: You’re constantly resisting your opponent trying to pass — controlling your legs through eccentric tension keeps you in the fight.
2️⃣ Takedown defense: Eccentric strength helps you absorb and redirect force instead of getting flattened.
3️⃣ Transitions & scrambles: Smooth, controlled movements rely on your ability to decelerate — not just explode.
4️⃣ Injury prevention: Strong eccentric control reduces strain on the knees, hips, and hamstrings during high-stress positions.

Try adding in these 3 strength exercises into your training:
1️⃣ banded falling forward lunges
2️⃣ landmine SL RDL drop catches
3️⃣ Nordic hamstring curl

If you can’t control the descent, you can’t control the match. ⚡

11/13/2025

Why do BJJ athletes need strength training? 🥋💪

Let’s break down the different types of strength first:
• Max strength: Producing high force without time constraints (ex: 1RM lift)
• Reactive strength: Rapidly switching from lengthening → shortening contractions (ex: jumps, sprints)
• Explosive strength: Generating force as fast as possible

Each plays a role in performance — but for BJJ athletes, explosive strength is key.
It’s what drives quick bursts for takedowns, sweeps, and scrambles — especially when you’re fatigued.

These videos focus on eccentric-based upper body training, building your ability to:
✅ Control rapid movements
✅ Absorb and redirect force
✅ Handle deceleration safely

Try these 4 drills:
1️⃣ DB row drop catches
2️⃣ Pull-up with hand release
3️⃣ Falling incline push-ups
4️⃣ Supine med ball chest pass

Train to be powerful, not just strong. ⚡

Support small businesses this holiday season without spending a dime:• Leave a review• Share a post• Tag them• Recommend...
11/13/2025

Support small businesses this holiday season without spending a dime:
• Leave a review
• Share a post
• Tag them
• Recommend to a friend
• Like + comment
• Show up
Small actions = big impact.

Option 2

11/11/2025

If every roll leaves your shoulders feeling wrecked, it’s time to fix how they move.

You can have strong and mobile shoulders — and for BJJ athletes, that’s the goal. You need strength, stability, and control at your end ranges of motion, where most injuries and submissions happen.

Try these 4 drills to improve shoulder mobility in multiple directions 👇
1️⃣ Scorpions – Rotate into end-range shoulder abduction to open the chest and front of the shoulder.
2️⃣ Bridge rocks – Move into shoulder extension as your arms travel behind the body.
3️⃣ Banded shoulder ER + adduction – Use the band’s downward glide to create space in the joint as you reach behind the head and across the body.
4️⃣ Shoulder ER with PVC – Use the pipe to assist into deeper external rotation safely and with control.

Strong. Mobile. Durable.
That’s how you roll. 🥋💪

11/11/2025

Three years of growth. Thousands of sessions. A community we’re proud to serve. Time for the next step.

Your posture isn’t the problem. There might be certain positions you are temporarily sensitive to, but the real issue? S...
11/05/2025

Your posture isn’t the problem. There might be certain positions you are temporarily sensitive to, but the real issue? Staying in the same static position for hours on end.

No wonder why you feel pain, stiffness, or nerve pain behind the leg. Gravity is always working against you, loading your body while your muscles work constantly to keep you upright.

The fix: frequently changing positions or modifying our work station:
1) standing/walking breaks
2) raising the height our chair
3) lean back or to the side
4) supporting your head with hands to decrease load in the neck
5) laying down for spinal decompression

Even if it’s for a few minutes at a time, you will feel a difference.

Work smarter, not harder.

11/04/2025

Knee Rehab Progressions for BJJ 🥋

Your knees take a beating in jiu-jitsu — slamming into the mat, holding guard, twisting through transitions, hitting knee cuts, or locking in triangles. It’s crucial to train your knees to stay strong and resilient through every position possible. 💪

From building base strength to mimicking skill-specific movements, here are some progressions to help you recover, rebuild, and perform:

1️⃣ Bear Hold – isometric hold to introduce loaded knee flexion and quad engagement
2️⃣ Front Foot Elevated Lunges – build unilateral and quad strength
3️⃣ Sissy Squat Iso Hold – develop tolerance in deep knee flexion
4️⃣ Reverse Nordics – strengthen quads through a lengthened range
5️⃣ Squat with Knee Rotations – add controlled rotation under load
6️⃣ Knee Drops – train your knees to handle impact safely

Whether you’re coming back from an injury or trying to bulletproof your knees for the grind of training, these progressions will help you stay on the mat longer and stronger.

Need help personalizing your knee rehab plan? Click the link in our bio or DM us for a free phone consult at Ascension Rehab Charlotte, NC.

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9209 Baybrook Lane
Charlotte, NC
28277

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