Pannell Performance Group

10/15/2026

Medically cleared doesn't always mean ready to perform.

Clearance tells you the tissue has healed enough to start returning. It doesn't tell you whether your strength, motion, and load tolerance match what your sport or job demands. Insurance-based care often ends once you're back to daily function, which leaves a gap.

Before you go back, measure these three things:

Strength: left vs. right, measured, not guessed
Motion: the range your sport or task demands
Load: tolerating the movement, not doing it once

At Pannell Performance Group, we test all three, treat what's limiting you, build the strength back, and retest so you can see what changed.

Cleared but still not right? Start with a Performance Reset in Tupelo, Pontotoc, or virtually: www.PannellPerformance.com

Cash-based practice. Insurance not billed. Education only, not a diagnosis.

10/10/2026

If your arch collapses, your foot rolls in and out, or your feet get sore after running, walking, lifting, or sports — this one's for you.
In the full video, I walk through a simple Test → Fix → Retest process using the foot tripod (big toe, little toe, heel) to help you:
✅ Build better arch control
✅ Reduce foot fatigue
✅ Clean up knee tracking during squats, step-downs, and single-leg balance
Try this 3–4x/week:
Tripod foot hold — 5–10 sec, 3–4 rounds
Tripod rocks (toward big toe, then little toe, keeping heel pressure) — 5–10 reps, 3–4 sets
Progress: double-leg rocks → single-leg with support → single-leg no support → rock to mini squat → step-down hover
Retest your mini squat after — if your foot stays grounded and your knee tracks over your 2nd/3rd toe without caving in, this drill is a great fit for you.
🛑 Stop and get checked if you have a recent injury, severe swelling, bruising, sharp pain, or worsening symptoms.
This content is for general education and is not medical advice. If you have pain, numbness, tingling, or worsening weakness, get evaluated by a qualified healthcare professional.
🎥 Watch the full video:https://youtu.be/UXl7xoGmrdw
Book a Performance Reset if you want help finding what's actually driving the problem:

If your arch collapses, your foot rolls in and out, or your feet ge...

10/09/2026

A 23% left/right imbalance can hide in plain sight.

Most people can't feel a strength asymmetry like this — the body just quietly compensates by borrowing from somewhere else. That "somewhere else" is usually what ends up hurting.

This is an example of what correcting that kind of imbalance can look like on our ForceFrame testing: a 23% asymmetry brought down to 6% with one round of targeted, hands-on work. (Illustrative example — individual results vary.)

That's the whole method: test it, fix it, prove it changed — before you ever commit to a long plan.

📍 Want to know your own numbers? Book a 2-visit Performance Reset — link in bio.

Educational only. Illustrative example, not an individual result. Not medical advice.

10/07/2026

If your chest fly feels like a shoulder workout, try this 👇

Test: Do a slow dumbbell fly and watch your elbow path.
Fix: Keep a soft bend in the elbow and stop the range at shoulder level — don't press up and in.
Cue: "Hug a barrel," not "press a bar."
Retest: Same fly — feel the difference in chest tension?
Save this for your next chest day. 💪
Educational only. Stop if symptoms worsen. This is not medical advice.

10/03/2026

Tight hips messing with your workout? Here's a 3-stretch fix. 🦵

Before you jump into your next session, try this quick self-check: lie on your back, pull one knee toward your chest, and notice which side feels tighter. That's your baseline.

Then run through 3 stretches that target the most common tight-hip culprits:
1️⃣ Couch stretch (hip flexor/quad)
2️⃣ Supine 90/90 stretch (hip rotation)
3️⃣ Figure 4 stretch (glute/piriformis)

Re-test the same knee-to-chest check afterward — don't just assume it worked, feel the difference for yourself.

This is a good one if you're dealing with:
• Tight hips before workouts
• Limited squat depth or stiff lunges
• Hip tightness from sitting all day
• Low back tightness tied to hip mobility

⚠️ Stop if you feel sharp pain, numbness, tingling, or joint pinching — and if stretching alone doesn't change your motion, that's a sign you may need strength work or a more specific assessment instead.

This is our whole approach at Pannell Performance Group: test → fix → re-test. No guessing.

🎥 Watch the full video here: https://youtu.be/R_BFnRGZwMQ

Comment below: which hip felt tighter for you — LEFT or RIGHT?

Alex Pannell, OT, CHT, CSCS — Pannell Performance Group, serving Tupelo, Pontotoc, and Houston, Mississippi.

10/02/2026

Does your arch collapse when you squat or run? Quick self-test.

Get into a mini squat and lower down as far as you comfortably can. Watch two things:
• Does your foot roll in (arch collapses toward the floor)?
• Do your knees cave inward?

If either happens, here's a simple fix to start working on: the **tripod foot**.

Press your big toe, heel, and small toe into the ground and try to hold that even 3-point pressure through a squat. Once that feels solid, progress it — slowly roll your weight into the big toe side, then shift to the small toe side, all while keeping the heel down and pressure even. Once double-leg feels controlled, progress to single-leg.

Aim for 3–4 sets of 10–15 reps.

This pattern shows up often with foot pain, including plantar fascia irritation — we've got a follow-up progression video for that linked below if this feels easy for you.

This is educational and cannot diagnose the cause of pain. If you have sharp pain, numbness, tingling, or symptoms that are getting worse, get evaluated first.

Want your foot and movement mechanics actually measured instead of guessed at? Book a 2-visit Performance Reset: [booking link]

Alex Pannell, OT, CHT, CSCS — Pannell Performance Group, serving Tupelo, Pontotoc, and Houston, Mississippi.

10/01/2026

Most people dealing with recurring pain have been handed a stretch and told to rest. Then it comes back.

Here's what we do instead.

Visit 1 — we measure. Not "where does it hurt," but how you actually move. Movement screen, mobility measured with a goniometer, strength measured with a ForceFrame so we can see real left-vs-right differences instead of guessing at them.

Visit 2 — we prove it. You get the plan built around what we actually found, we apply it, and then we re-test the same measurements. You see the number change or you don't. No guessing.

That's the whole 2-visit Performance Reset. $249.

This is for you if:
• The same knee, hip, back, or shoulder keeps flaring every training block
• You've been told to "just rest it" and it didn't stick
• You're 40+ and training around pain instead of through it
• You're cleared after surgery but nobody told you how to load again

You don't need another random corrective exercise. You need to know which thing is actually driving it.

📍 Tupelo · Pontotoc · Houston, MS
Book: https://l.bttr.to/Pd4Xi

Alex Pannell, OT, CHT, CSCS — Pannell Performance Group
Move Better. Train Stronger. Stay Active Longer.

09/24/2026

If you get lateral foot pain or your ankle feels unstable when you step down, cut, or run, the problem often isn't "tightness." It's usually a lack of eversion strength and an inability to hold a strong tripod foot: big toe, small toe, and heel.

In this video, I'll walk you through a quick test → fix → retest:

Test: barefoot single-leg stand for 30–45 seconds
Fix: tripod foot + band eversion holds, using a seated → standing progression
Retest: repeat the single-leg stand to feel the difference

This plan:

Do this 3–5x/week for 2 weeks.

Tripod foot practice — 3 sets of 5–10 sec/side
Seated band eversion holds — 3–4 sets of 5–10 sec/side
Standing band eversion holds — 3–4 sets of 5–10 sec/side
Key cues:

Keep contact at big toe, small toe, and heel.
Don't claw your toes.
Keep your knee stacked over your ankle and foot.
⚠️ Disclaimer: This video is for educational purposes only and is not medical advice. It does not diagnose or treat any condition. If you have severe pain, significant swelling/bruising, inability to bear weight, recent major injury, or numbness/tingling that worsens, consult a qualified healthcare professional before starting exercises.

🎥 Watch here: https://youtu.be/0rL7Vssy6nk

If you get lateral foot pain or your ankle feels unstable when you ...

09/23/2026

Athlete Spotlight: Simon Butler #9

“The work shows on Friday nights.”

At Pannell Performance Group, we focus on building athletes from the ground up—strength, speed, power, movement quality, and consistency.

Simon has continued to show up, put in the work, and trust the process. The results are not just seen in the gym; they show up when it matters most under the lights on Friday nights.

Success in sport is rarely about one workout or one season. It is the accumulation of daily effort, discipline, and attention to detail. We are proud of Simon’s commitment and excited to watch his continued growth on and off the field.

Keep working. Keep improving. The work always shows.

09/21/2026

Shoulder Pain When Reaching Overhead? Try This Quick Test & Retest

Do you have pain, pinching, or stiffness when lifting your arm overhead?

Start by testing your shoulder flexion:
✅ Raise both arms overhead
✅ Note any pain, tightness, restriction, or asymmetry

Next, perform 10-15 controlled wall slides:
• Forearms against the wall
• Keep ribs down
• Reach upward while allowing the shoulder blades to rotate and move naturally
• Move slowly and with control

Now retest your shoulder flexion.

Many people notice immediate improvements in shoulder comfort, mobility, and overhead range of motion. Wall slides can help improve scapular upward rotation, serratus anterior activation, thoracic positioning, and overall shoulder mechanics.

If your motion improves after the wall slides, that gives valuable information about what may be contributing to your symptoms.

Follow Performance Group for evidence-based performance, rehab, mobility, strength, and injury prevention content.



⚠️ Disclaimer: This content is for educational purposes only and is not medical advice. Pain can have many causes. If symptoms persist, worsen, or are associated with injury, consult a qualified healthcare professional for a thorough evaluation.