Ross Rehab and Performance, LLC

Ross Rehab and Performance, LLC Hi!! Welcome to my physical therapy page! I am located in Davidson, NC.

Follow me for all things physical therapy, workouts, injury prevention, health and wellness, education and more!

Memorial Day Murph 🇺🇸Murph is more than just a workout — it’s a tradition done to honor Lt. Michael Murphy and all those...
05/24/2026

Memorial Day Murph 🇺🇸

Murph is more than just a workout — it’s a tradition done to honor Lt. Michael Murphy and all those who have served our country.

The workout:
🏃🏼‍♀️1 mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
🏃🏼‍♀️1 mile run

But here’s your reminder: Murph can be scaled to meet you where you’re at!

Ways to modify:
• Half Murph
• Walk instead of run
• Bent over rows/banded pull-ups
• Incline or knee push-ups
• Split reps into smaller sets

Ways to level up:
• Weighted vest
• Strict pull-ups
• Unpartitioned reps
• Faster pacing

Most people don’t struggle with Murph because of the pull-ups… they struggle because they go out too fast on push-ups 👀

Pace smart. Modify when needed. Honor the meaning behind the workout. 🇺🇸

Who’s doing the Murph this year?!

05/20/2026

Hip clicking during squats is something I hear all the time — and while it’s not always painful, it usually means there’s an underlying mobility, strength, or control issue that should be addressed.

A lot of times, improving hip mobility, glute strength, deep core control, and overall squat mechanics can make a huge difference. Even something as simple as elevating your heels can help improve positioning and reduce compensation through the hips.

The goal isn’t just to “push through it” — it’s to help your body move better and feel stronger long term.

If your hip clicking is painful, catching, locking, or feels unstable, don’t ignore it.

Book a free discovery call today and let’s get you moving pain-free again! (link in bio)

We’re growing 👏🏼Ross Rehab & Performance is hiring a part-time Physical Therapist with the potential to grow into a full...
05/05/2026

We’re growing 👏🏼

Ross Rehab & Performance is hiring a part-time Physical Therapist with the potential to grow into a full-time role.

This is a cash-based setting, which means:
✔️ No insurance restrictions
✔️ No double booking — true 1:1 care
✔️ More time to focus on quality treatment and real results

You’ll be working with runners and active adults, with a flexible schedule and opportunities to be involved in the community.

Looking for someone who values high-quality care, strong relationships, and an active lifestyle—and wants to grow with the business.

If that sounds like you (or someone you know), I’d love to connect.

📩 Email your cover letter and resume to: brooke@rossrehabandperformance.com

Serious inquiries only. Please share!

05/04/2026

Most runners focus on mileage… but ignore their feet and ankles.

That’s usually where the problem starts.

If your big toe doesn’t move well, your push-off suffers.
If your foot intrinsics are weak, you lose stability.
If your calves aren’t strong, you’re missing power and increasing injury risk.

And if you’re not training balance or plyometrics?
You’re not preparing your body for the actual demands of running.

Small details like this make a big difference.

Stronger feet + ankles = more efficient running and fewer injuries.

If you want help building this into your routine, I’ve got you 👇🏼

DM me to book a FREE discovery call today!

04/26/2026

Been using toe spacers a lot lately 👣

I’ll throw them on while lifting, walking around the house, stretching, and even during some of my toe/foot exercises—and they’ve made a huge difference.

After dealing with a stress fracture, rebuilding toe strength and foot control has been a big focus for me… and these have been extremely helpful in that process.

They help promote better toe alignment, improve foot strength, and get your feet functioning the way they’re supposed to.

If you’re dealing with foot pain, coming back from an injury, or just want stronger, more stable feet—I highly recommend giving them a try.

04/22/2026

✨ Strong knees Part 2 ✨

This combo is 🔑
• Bulgarian lunge + TKE for control & quad strength
• Prone eccentric hamstring curls for injury prevention
• Single leg plyos to build power & resilience
• Agility + coordination drills to actually use that strength

Don’t skip the plyos + agility work — that’s what helps your body absorb force, react quickly, and move efficiently (aka where a lot of injuries happen if you’re not prepared).

Which one is your favorite? 👇🏼

04/20/2026

Strong knees = less pain with running + daily activities 👇🏼

Step-down TKEs, bear crawl knee extensions, reverse Nordics, and Copenhagens — building strength, control, and support where it matters.

Which one’s your favorite? 👇🏼
—> my personal favorite: Copenhagens!

Part 2 coming soon 🔥

04/15/2026

Shin splints aren’t a stretching problem.

They’re a load capacity problem.

Most runners go straight to stretching…
but skip what actually fixes it 👇🏼

✔️ Improve ankle mobility
✔️ Strengthen the tibialis anterior (shin muscle)
✔️ Build calf strength
✔️ Train the arch of your foot
✔️ Gradually reintroduce impact (plyometrics)

Your body isn’t “tight”—it’s underprepared for the load you’re asking it to handle.

As a physical therapist, this is exactly how I help runners get out of pain and back to running stronger.

🚫 Stop avoiding it
✅ Start building capacity

Save this for your next run + send it to a runner who needs this

If your shin splints keep coming back, your plan needs to change — I can help — send me a DM & book a FREE discovery call today!

Address

442 S. Main Street Suite 22
Davidson, NC
28036

Opening Hours

Monday 9am - 5pm
Tuesday 7:30am - 5pm
Wednesday 8am - 5pm
Thursday 10am - 5pm
Friday 7:30am - 12pm

Website

https://www.instagram.com/rossrehab.dpt/?hl=en

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