Arsenal Performance and Rehabilitation

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

08/30/2026

If you’ve sprained your ankle, you probably had a feeling of instability afterwards that just wouldn’t go away.

Spraining an ankle takes away some of its inherent stability provided by the ligaments, you need more support from your muscles to keep it from rolling again.

Fortunately, this is very possible to achieve through targeted exercise.

Even if you haven’t sprained your ankle, ankle stability is key to maintaining a stable base of support during running, cutting, lifting, and basically anything athletic.

If your ankle can’t hold strong, you’ll pass the instability up the chain, subjecting your knees, hips, or even your back to odd stresses.

08/18/2026

Knee pain with squats often comes down to:

Overloading the knee due to weakness in the hips

A lack of stability in your movement patterns

Poor load tolerance in the knee itself

When rehabbing knee pain, it’s important to hit all three of these issues to make sure you cover all angles.

08/17/2026

Client Win: Learn how I helped Josh get over a shoulder injury and get back to pull ups and handstand push ups.

08/15/2026

Knee pain when you squat? Try this simple test ⬆️

08/07/2026

If bench press gives you a pinching sensation in your shoulder, try this quick test ⬆️

08/02/2026

If you need a “perfect” warm up just to feel ok during your workout, you have a bigger problem.

You should only need a basic warm up before you lift. There is no reason you should need to foam roll, stretch, and do activation drills for 30 minutes.

If you do need all of this just to keep your joints from hurting, then you have a deeper issue in your strength, stability, or mobility.

If you address the underlying issue, you won’t need the extensive warm up anymore.

08/01/2026

Things that probably aren’t causing your back pain:

Bulging discs: Most people have these and don’t even know. A severe one can definitely cause pain, but minor ones are super common and you don’t typically feel them.

Deadlifts: No specific lift is dangerous. If deadlifts hurt, you have a strength or stability problem in your back that would show up somewhere else anyway.

Posture: No one is perfectly aligned. Your body adapts to how you usually sit/stand.

Being “out of alignment”: Like posture, no one is perfectly aligned, and your body gets used to your normal positions.

Weak core: Core weakness tends to cause back pain only in certain lifts/movements. If you’re having general, chronic pain, your core likely isn’t the problem.

07/29/2026

Client Win: Learn how we helped Danny get over a TFCC injury and back to playing tennis and golf.

07/29/2026

If you have shoulder pain when benching, try different grips and elbow positions and see what happens.

If moving your hands narrower or bringing your elbows in helps, there’s a good chance you have rotator cuff issues.

07/28/2026

If you have pain with bench or shoulder press, it may be a rotator cuff problem.

Your rotator cuff muscles hold your shoulder in place as you lift. If they fail at this, your shoulder becomes unstable and can irritate the tissues around it.

Strengthening the rotator cuff should match this demand, meaning exercises should focus on maintaining tension in the rotator cuff as you perform another movement.

The exercises shown do exactly this. Give them a try and see how your shoulder feels.

Address

1161 Bethel Road
Columbus, OH
43220

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Monday 7am - 9pm
Tuesday 7am - 9pm
Wednesday 7am - 9pm
Thursday 7am - 9pm
Friday 7am - 9pm
Saturday 8am - 5pm
Sunday 8am - 12pm

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+16142854186

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