Arsenal Performance and Rehabilitation

Arsenal Performance and Rehabilitation Unlock your potential. Columbus, Ohio sports physical therapy

02/09/2026

Patellar tendinitis isn’t always a complex issue.

Sometimes it’s rather simple actually - the tendon is weak.

Weak tendons can’t handle loading well, so they become inflamed and painful with exercise.

In this case, the solution is obvious - strengthen the tendon so it can handle what you’re asking of it.

Yet people will continue to dance around the issue and spam hip and stability exercises.

These certainly can be a factor in some cases, but usually the core issue is simply a weak tendon.

Apply gradual, progressive load to your tendon and watch the pain disappear. It doesn’t have to be complicated.

02/06/2026

Elevate your shoulder rehab.

02/03/2026

Shoulder injuries need more than rotator cuff strengthening.

Most treatment programs focus only on strengthening the stabilizing muscles of the shoulder. This is important, but won’t get you back to 100%.

In addition to this, you need to build your shoulder’s tolerance to loading, which involves progressively loading the positions that cause pain.

If it hurts to press overhead, you need to gradually load pressing overhead.

If it hurts to lift the arm out to the side, you need to gradually load the arm when it is lifted to the side.

This may seem counterintuitive, but you will never fully get rid of your pain if the tissues around the shoulder don’t adapt to your training loads.

This is a common reason why people may not see progress even with working on the shoulder stabilizers. They may feel better temporarily, but then the pain returns when training is resumed.

In this case, the shoulder should theoretically be more stable, but the tissues have not been stimulated to adapt to the loading of training.

Building load tolerance is ultimately a delicate process, as it involves loading the joint enough to cause adaptation but not so much that it causes significant irritation.

It is, however, a necessary step in recovering from an injury. You can’t just work on accessory exercises and expect to spontaneously feel better.

01/31/2026

Ditch basic exercises for your tendinitis rehab. Try some of these ⬆️

Struggling with patellar tendinitis? Visit the link in our bio to schedule a free consultation.

01/30/2026

Meniscus tears may seem scary, but there’s actually not a lot of evidence to support that you need surgery to fix them.

Most research suggests similar outcomes between surgery and PT for treating meniscus tears. Some studies have shown slightly improved function on a shorter timeline, but the results tend to even out in the long term.

Some clinicians might point to the short term improvement to support surgery, but is that what truly matters?

The point in treating an injury is not just to feel better for 6 months, but to feel better for the rest of your life.

Is it really worth the additional risk, trauma, and downtime of surgery just to get the same outcome as someone who has to deal with none of that?

Don’t you think you’d be able to recover more quickly if you immediately started rehab instead of delaying it with surgery?

There are certainly scenarios that warrant surgery, but the research suggests that most do not.

If you’re dealing with a meniscus tear, DM us MENISCUS and we can help steer you in the right direction.

01/26/2026

Glutes aren’t the only muscle involved in back pain.

People will focus all of their effort on the glutes, while ignoring the muscles directly surrounding the area of pain.

The spinal muscles themselves play a large role in stabilizing the spine, not just the hip extensors.

Because of this, weakness in these muscles can cause excessive motion in the spine under load, resulting in pain and irritation.

Historically, loading the back muscles has been cautioned against out of fear, but current evidence no longer supports this.

Appropriately loaded and progressed low back exercises show significant benefit in improving stability and reducing pain.

As with any painful joint, you need to strengthen the muscles surrounding it to make progress. The back is no different.

01/25/2026

Single leg strength is non-negotiable.

If one leg is weaker than the other, you’re going to limit your performance, or worse, run into injury.

From a performance perspective, you’re naturally going to lose power if one leg can’t produce the same force as the other.

From a health perspective, you’re much more likely to develop pain with lifting if one side is stronger. This can result in either:

a) pain on the stronger side from favoring it,

b) pain on the weaker side from not being able to tolerate the loading that the strong side can, or

c) pain in a more central area due to the uneven forces applied to it (usually your back)

Fortunately, the solution to this issue is fairly straightforward - do more single leg exercises until your legs are equally strong.

01/22/2026

Your back is not as fragile as you think.

Back pain may feel intense, but the chances that you actually have a serious injury are actually quite low.

In most cases, you have a mechanical problem - meaning your pain is related to forces on your spine, not just an inherent issue with it.

What this means then, is that you can often resolve your pain by improving whatever is causing a strange force to be placed on your back - whether that’s a strength, mobility, or motor control issue.

Statistically, you’re probably going to have back pain at some point in your life.

The question is whether you will address it and move on, or allow it to linger and impact your life.

01/20/2026

Shoulder pain won’t go away even though you you’ve been doing band exercises for months?

It’s probably not because your rotator cuff is weak, but rather that it can’t stabilize your shoulder as it moves overhead.

Your rotator cuff doesn’t just function to rotate the arm - its main job is to keep your shoulder securely in place while it’s moving.

A super strong rotator cuff won’t help you if it can’t maintain contraction during lifting, throwing, or other higher level movements. This is really the part that keeps your shoulder pain-free, not just having a strong cuff itself.

Fortunately, this is trainable. Doing exercises that require you to maintain contraction while performing a higher level shoulder movement (for example, an overhead press) will improve your ability to maintain stability throughout the motion, and thus reduce pain.

If that sounds confusing, don’t worry. Send us a DM and we can help explain it.

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1161 Bethel Rd
Columbus, OH
43220

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