Proactive Kinetics

03/18/2026

Last year, we rolled out 30-minute sessions and packages. While several clients jumped on them, we decided to discontinue the option in 2026.

Why would we stop offering them if we had clients who wanted them?

Because we're not here to do the bare minimum. Reducing symptoms in a few visits is the easy part — a few 30-minute sessions are more than enough time to get short-term symptom relief. That's why the traditional physical therapy clinics are structured to have one clinician treat multiple patients an hour. They only give you 15-30 minutes before handing you off to an assistant or having you do basic exercises while they watch from afar or put you on some sort of passive modality that has limited results.

The traditional physical therapy model helps you get back the bare minimum.

We discontinued the 30-minute sessions because we found our clients want to go beyond the minimum and are in it for the long haul. Dr. Sam gives each client 50 minutes of her undivided attention every session. She puts in the work before you show up and after you leave to ensure you get the absolute best outcome with as few visits as possible.

But once the symptoms are resolved or under control, we start increasing your load and rebuilding your confidence to move and do the activities you love — even do them better than you did before an issue. That's where performance-based physical therapy stands out.

At Proactive Kinetics, we're using real weight, real movements, and real experience to help you achieve your real goals.

03/16/2026

We've been thinking about the CrossFit Open the past few weeks, but now back to our first passion — RUNNING!

Too many of the injuries we see in runners could be prevented with some strength exercises. Just running is not enough to become a good runner.

We see a lot of folks with knee problems that stem from weak hips. So here are 3 great exercises to alleviate that problem.

2-3 rounds at 10-15 reps each leg

1️⃣ Standing Hip Abduction Isometric against the wall
- Standing on one leg, press the leg closest to wall and hold it for 5 seconds.
- To make it harder, try squatting in this position!

2️⃣ Double Switch Exchange against the wall
- Lean against the wall with your hands at chest height.
- Drive one foot down while driving the opposite knee up.
- Think of this like a wall leaning "mountain climber" but more explosive

3️⃣ Bulgarian Split Squat with a hop
- Place one foot behind you on a bench or box.
- Drop your knee down until it touches the ground
- Explode up into a hop.

With these exercises, they aren't meant to be the last thing you do — they are a starting point.

Over time, you should progress to more challenging exercises as your strength increases. That's where many of our clients hit plateaus. They are still doing the same load and exercises instead of progressing to more challenging movements that will support their running.

03/13/2026

Some of y'all didn't do well at Simon Says when you were younger... we can tell by the weird positions y'all get in when asked to follow simple directions 🤣

Also, this might foreshadow some positions we see from folks who completed 26.3 and are looking for air, relief, and maybe even a nap after pushing so hard.

Good luck to everyone — including Dr. Sam — who are tackling today's workout to finish this year's Open.

03/12/2026

One of our favorite runs is coming soon! The Cannon RunS for Kids 5K is on March 28th at 8AM at the Cannon County Arts Center!

It's time to get registered for Cannon Runs for Children 2026! This event directly benefits children and families who have experienced abuse in Cannon County. If you want a guaranteed shirt, get registered now at https://runsignup.com/Race/TN/Woodbury/CannonRunsforChildren

03/12/2026

Last week's Open 26.2 hit those shoulders hard! We don't know what they are throwing at us this week in 26.3, but it's sure to be a doozy.

If you're still feeling stiff or tight in your shoulders and upper back, here are 3 easy movements that can make a big impact as you head into the last workout.

2-3 sets for 10-15 reps or less if it starts burning. This isn't intended to be a workout!

1️⃣ Serratus Foam Roller with a band
- Place a band or limiting strap around your wrists to keep them from separating beyond shoulder width
- Place a foam roller on the wall and roll up the wall from your elbow to your wrist.

2️⃣ Banded Shoulder External Rotation (ER)
- Using a band, grab it with your palms facing up at shoulder width apart.
- Try to pull your hands away from each other.
- There should be tension in the band at the beginning and end of the movement.

3️⃣ Sidelying (SL) External Rotation
- Using a small weight, keep your elbow tucked and your arm at 90° to rotate the weight up and down to rotate it across your body while lying on your side.

03/08/2026

"It hurts really bad. I looked up my symptoms on Google and..."

We get this a lot from clients, friends, and even family.

You're not dying — you're often just weak or undertrained in areas you didn't think about.

Something is hurting right now, and you want a quick fix to get out of pain. Thinking that you can find a solution by self-diagnosing is an easy trap to fall into. People will come to us with possible root causes based on where they feel the pain, what they've read on an internet search, or from a video from XYZ fitness influencers on social.

There is so much great information out there — but only if it is applied correctly. Doing the wrong exercise, activity, or recovery method won't help your situation and, in some cases, could actually make it worse.

That's why our clients work with us. We help them apply the right information to the right situations so they spend less time on internet rabbit holes and ineffective exercises. This means they get better faster and back into their daily rhythms sooner.

03/05/2026

Not moving now is a great way to lose your ability to move later.

As a culture, we've become more sedentary as jobs, hobbies, and life in general require less physical movement and more time each day in more static or inactive positions. 1 hour of working out is great, but if that's all you do, then you're not setting yourself up for long-term movement success.

Think about those around you who are still moving and doing the things they love into their 80s, 90s, and even 100s. The habits that have kept them moving started decades ago, before fitness classes and personal training were mainstream. They simply had to move more because their life was designed to be active.

Gardening, bike riding, walking, working in the garage, and just good old-fashioned "tinkering". All activities that were part of life that required them to bend, move, and activate their bodies at different times of the day.

Find ways to incorporate movement into your daily rhythms. If you don't start now, you'll find it harder to start moving later.

03/04/2026

After last week's 26.1 open workout, some of y'all might still be feeling it in your legs. We don't know what 26.2 has in store, but here are a few movements to help get your legs under you before the workout drops.

1️⃣ Standing Hip Flexion Banded Drive
2️⃣ Tall Kneel to Half Kneel Lift Off
3️⃣ Supine Eccentric Hip Flexion

Typically, doing 2-3 sets of 10-15 reps each leg is a great place to start with these.

If you're looking for a more warm-up specific to you and your needs, shoot us a message. Dr. Sam is working with clients right now to develop warm-ups designed to improve their performance and reduce the risk of injury or aggravation.

Life goes on after the CrossFit Open ends. Don't let short-term competition derail your 2026 movement goals because you weren't prepared and went too hard in your workout without getting your body ready.

02/27/2026

It's the CrossFit Open, and we saw that 26.1 workout... YIKES! If you get injured — we pray no one does — in that 12 minutes of ridiculousness, here's how you should handle it.

Rest isn't a strategy — it’s a stall tactic. 🛑

For years, we were told to follow RICE (Rest, Ice, Compression, Elevation). But here is a reality check: total rest often leads to stiffness and weakness, not the recovery you expected. You can't just sit on the couch and wait for the pain to disappear.

At Proactive Kinetics, we use the POLICE method because it prioritizes Optimal Loading. This means finding the right amount of movement to challenge your body without making the injury worse. Instead of shutting down, we help you work your body so it actually starts the repair process. There are no shortcuts — healing requires intentional thought and a plan.

Stop looking for the easy way out and start taking a proactive approach. Don’t let a "tweak" turn into a long-term setback because you chose to be passive.

Good luck to all those competing. Dr. Sam will be doing it with you again this year in the awesome community at Rampage Gym. If you want to see what it looks like to do this in an amazing group of people, go check them out!

Stay safe and have fun!

P.S. If you want an expert to help with your recovery or prevention, we are running a CrossFit Open special that could save you over $400 on your performance physical therapy. Send us a DM to learn more.

02/24/2026

Is "just resting" actually working? 🤔

If you’re stuck in a cycle of tightness and stiffness, it’s time to move beyond the standard. Rest is a "pit stop," but physical therapy is the strategy that keeps you in the race.

We help you find the root cause of your pain and build the strength you need to feel stable and powerful again. Improving your life requires improving your habits—let’s start today!

Get moving and reach your full movement potential.

02/18/2026

Spoiler alert: It didn't hurt! 🤫✨

First-time dry needle jitters are real. Becca tried dry needling for the first time, and her comments say it all. Check out what she has to say about dry needling.

It’s a game-changer for alleviating tightness and getting you back to your daily movement when combined with an individualized plan of care and home exercise program designed by Dr. Sam.

02/17/2026

Tired of your insurance company deciding how you get to move? 🛑

Cash-based PT means no insurance middleman. That means:

✅ Longer sessions.
✅ One-on-one treatment.
✅ A plan made for YOU—not your insurance company.

It’s about more time, more care, and better results. Take responsibility for your movement and get the care you actually deserve.