Ascend Physical Therapy, LLC

03/17/2026

Knee pain when walking?

A lot of people try to “rest it off,” but the truth is that doesn’t fix the real problem.

Whether it’s muscle imbalance, tendon irritation, or joint stress, there’s usually a deeper reason behind it.

We just dropped a new blog breaking it all down 👇

✔ Common causes
✔ What actually helps
✔ When to see a physical therapist

👉 Read here: https://ptascend.com/2026/03/17/knee-pain-when-walking/
👉 Or take our Knee Pain Quiz to get started: https://bit.ly/knee-quiz-ascend

📍 101 Tennessee Way STE 300, Hendersonville, TN 37075, United States

Knee pain when walking can be caused by muscle imbalance, tendon irritation, or joint issues. Discover how physical therapy can help you move pain-free in Hendersonville, TN.

03/11/2026

𝗞𝗻𝗲𝗲 𝗣𝗮𝗶𝗻 𝗞𝗲𝗲𝗽𝘀 𝗖𝗼𝗺𝗶𝗻𝗴 𝗕𝗮𝗰𝗸

If your knee pain keeps coming back after rest, there’s usually a reason.

Many people take time off, feel better for a while, and then the knee pain returns once activity starts again.

This usually means the root cause wasn’t addressed.

Common causes include:

• weak supporting muscles
• poor movement mechanics
• returning to activity too quickly

Dr. Jacob explains why knee pain keeps returning and what actually fixes it.

Read the blog:
https://bit.ly/40sc2XH

Not sure what's causing your knee pain?
Take the Knee Pain Quiz:
https://bit.ly/knee-quiz-ascend

Ready to start fixing the problem?
Start your Initial Evaluation:
https://bit.ly/ascend-initial-assessment

Does your knee pain keep coming back after rest? Learn the real causes of recurring knee pain and how physical therapy can fix the problem.

02/22/2026

The Knee Pain Blueprint that has helped hundreds of Hendersonville residents get out of knee pain.

Comment “KNEE” for customized exercises to help you get over your knee issue.

02/21/2026

‼️Back Pain?‼️

Experiencing back pain with squats is awful.

As a Doctor of Physical Therapy, I’ve been there. And I treat it all the time in the clinic.

But the most common misconception about back pain with squats is that the bar is loaded too much.

But in reality, there are many factors that can cause back pain with squats.

What’s actually causing the pain is:

⚖️ lack of control with the movement

🔗 compensating with joints, ligaments, and discs

💨 lifting too much, too fast, too soon

😴 inadequate rest and nutrition

👎 poor programming

Lifting heavy is awesome. But own it with control.

02/18/2026

‼️BACK PAIN?‼️

We treat back pain everyday.

This is an exercise we give to help BUILD a strong back and keep you from future injury.

Keeping the bar close to your body is the best way to perform this exercise without throwing your back out.

Follow for more tips!

02/12/2026

‼️KNEE PAIN with LUNGES‼️

Your knee is either overworked, stuck, or deconditioned.

Cookie cutter exercises from influencers can do more harm than good.

But if you would like targeted exercises, that will actually help you get back to lunging without pain…

… comment “Knee” …

And I’ll send you our free knee pain quiz.

Which will give you targeted exercises based on your unique pain pattern…

COMMENT “Knee” NOW

02/03/2026

Beyond excited for our clients and members!

Book your assessment —> 🔗 in bio!

[physical therapy, Hendersonville Tennessee, concierge therapy, knee pain, back pain, shoulder pain]

01/09/2026

Everybody talks 🗣️

And if you talk to doctors about knee pain, they will tell you to stop working out and rest.

➡️ Here’s everything your doctor didn’t tell you about working out with knee pain:

1️⃣ Rest makes the knee pain worse.

✅ Instead of taking a break from the gym, consider decreasing volume for a week. Work on your form, and add in accessory exercises to build strength in the hips.

2️⃣ Ice packs delay recovery.

✅ Ice decreases blood flow. And blood carries nutrients needed for recovery.

3️⃣ It’s okay to go “knees over toes”

✅ Pushing your knees over your toes will not wear your knees out. It uses your full range of motion, and for many people, it can relieve their knee pain. Going knees over toes is a great cue for a lot of people.

4️⃣ It’s okay to squat below parallel

✅ Squatting 🍑 to 🍀 does not increase pressure on the kneecap. This technique uses your full range of motion which is critical for knee pain recovery.

5️⃣ Machines are not more safe than free weights

✅ You’re moving weight on both. Most machines strengthen in a single plane and restrict accessory movement. You’re just as likely to develop knee pain squatting with a barbell as you are a leg press.

What have you been told about knee pain?

01/02/2026

3 Drills to help unlock your squat!

If you have goals to go to the gym and stay healthy in 2026, odds are you’re going to be doing a lot of squats.

And if you can’t drop it like it’s hot, you’ll be in pain and won’t make any gains.

Why you can’t squat?
Many people have difficulty, squatting low, and most of the time the ankles are to blame.

When your ankles are tight, it messes up the whole squat.

You feel off-balance, you feel weak, and you might even feel pain in the front of the ankles.

How to fix tight ankles?
Here are three of my favorite fixes to address tight ankles:

1) Heel Wedges

Heel wedges are the easiest fix because it decreases the amount of motion in the ankle.
This allows, the knees and hips to bend fully analyze your torso to stay upright.
Heel wedges are cheap and can easily be DIY’ed.

2) Ankle Mobilizations

Ankle mobilizations improve the motion of the ankle. These are best done before your squats and are an excellent long-term solution to tight ankles.

These can be done on their own with the band, but if you have difficulty with getting enough force, you can always work with a therapist.

3) Move the weight in front

Front squats and goblet squats are excellent exercises for people with tight ankles that don’t want to skip leg day.

By moving the weight in front of the body, this counterbalances the tightness in the ankles and prevents you from falling backwards.

01/01/2026

Hitting the gym in 2026? Don’t miss this cue with your deadlifts.

Deadlifts are amazing for building general strength. Whether you’re a beginner or experienced lifter, using the correct form will help you maximize your gains in 2026.

There are 2 ways to perform the deadlift:

1) Squat-dominant deadlift
2) Hinge-dominant deadlift

When to use the Squat-dominant deadlift?
The squat dominant deadlift puts an emphasis on the quadriceps muscles, the muscles on the front of your thighs. It also reduces the load through the back.

The squat dominant dead lift is best used with beginner lifters or just coming off of an injury.

It’s also best suited for lifters with long femurs, or thigh bones.

When to use the Hinge dominant dead lift?
The hinged dominant deadlift places more emphasis on the posterior chain, which are the hamstrings and glutes.

It’s the more athletic variation of the deadlift and requires better coordination, making it ideal for intermediate and experienced lifters.

Which deadlift variation should you use?
No matter if you’re using a barbell kettlebell dumbbell or a trap bar, the deadlift is a staple exercise for anyone wanting to build general strength and resiliency.

You should use the Squat-Dominant deadlift if you are a new lifter, you frequently have back pain, or you’re getting back into the gym after an injury.

You should use the Hinge-Dominant deadlift if you’re an experienced lifter, have goals to build a strong back, and are looking to improve power (sprinters, lifters, field sports).