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Contact Us | Onward Physical Therapy

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info@onwardjohnsoncity.com

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Our Hours

M-F: 7am - 7pm
Sat: By appt. only
Sun: Closed

[Drs Name]

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info@onwardjohnsoncity.com

426 West Walnut Street
Johnson City, TN 37604

Clinic Hours

M-F: 7am – 6pm

Sat: 7am – 12pm

Sun: Closed

Nov 17

If you have one, don’t forget you can use it!  If you don’t, let’s talk MONEY MOVES!  HSA and FSA are great ways to value your money and your health.

HSA typically comes with a low premium so your month to month payments for insurance won’t cost you an arm and a leg.  They do have higher deductibles, BUT if you are healthy and take good care of yourself, you’ll only spend money when you need to.  Plus, you won’t have to pay for big insurance plans that you never use!

Read the post to learn more!  Shoot us a DM so we can help you make the best choice for you!

If you have one, don’t forget you can use it!  If you don’t, let’s talk MONEY MOVES!  HSA and FSA are great ways to value your money and your health.

HSA typically comes with a low premium so your month to month payments for insurance won’t cost you an arm and a leg.  They do have higher deductibles, BUT if you are healthy and take good care of yourself, you’ll only spend money when you need to.  Plus, you won’t have to pay for big insurance plans that you never use!

Read the post to learn more!  Shoot us a DM so we can help you make the best choice for you! ...

Nov 15

💥Bottoms up KB Press💥

🗝 Punch that arm straight up by your ear.
🗝 Keep a stable midline, don’t extend your spine as you press.
🗝 Choose a weight that challenges your for 8-12 reps.

As always, if you are having pain that is holding you back DM me for help!

THE ONWARD PROCESS
1️⃣ Put Out The Fire 🔥
2️⃣ No Guess Work- Find The True Cause 🧐
3️⃣ The Long Term Fix 💪🏼

#onward #onwardjohnsoncity #onwardphysio #shoulderpain #shoulderworkout #squat #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness

💥Bottoms up KB Press💥

🗝 Punch that arm straight up by your ear.
🗝 Keep a stable midline, don’t extend your spine as you press.
🗝 Choose a weight that challenges your for 8-12 reps.

As always, if you are having pain that is holding you back DM me for help!

THE ONWARD PROCESS
1️⃣ Put Out The Fire 🔥
2️⃣ No Guess Work- Find The True Cause 🧐
3️⃣ The Long Term Fix 💪🏼

#onward #onwardjohnsoncity #onwardphysio #shoulderpain #shoulderworkout #squat #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness ...

Nov 4

Telling someone in pain to simply "stop doing that movement" is the easy way out.⁠

It ignores the health benefits of training. It neglects the psychological well-being you get from being active. It takes away the the social interactions you get with your friends in your gym, box, or running group.⁠

At Onward, we strive to find any way possible to keep you doing the activities you love with the people you like being with.⁠

Maybe we modify the load, change your tempo, or use a different variation....but you want & need to exercise and we aren't going to get in your way!⁠ Shoot us a DM to talk about how we can help you out!

THE ONWARD PROCESS⁠
1️⃣ Put The Fire Out 🔥⁠
2️⃣ No Guess Work - Find The True Cause 🧐⁠
3️⃣ The Long Term Fix 💪🏻⁠

Telling someone in pain to simply "stop doing that movement" is the easy way out.⁠

It ignores the health benefits of training. It neglects the psychological well-being you get from being active. It takes away the the social interactions you get with your friends in your gym, box, or running group.⁠

At Onward, we strive to find any way possible to keep you doing the activities you love with the people you like being with.⁠

Maybe we modify the load, change your tempo, or use a different variation....but you want & need to exercise and we aren`t going to get in your way!⁠ Shoot us a DM to talk about how we can help you out!

THE ONWARD PROCESS⁠
1️⃣ Put The Fire Out 🔥⁠
2️⃣ No Guess Work - Find The True Cause 🧐⁠
3️⃣ The Long Term Fix 💪🏻⁠ ...

Nov 3

“23% reduction in all-cause mortality and 31% reduction in cancer mortality."⁠
⁠(American Journal of Epidemiology, Volume 187, Issue 5, May 2018, Pages 1102–1112⁠)

Stronger people are LITERALLY harder to kill. Which is why, at Onward, we don't just stop at changing pain. We need to ensure your body is strong enough to support what you're asking from it on a day to day basis and then some.⁠ ⁠ Let's push towards a body that is so robust and resilient that it doesn't matter what you throw at it-- you know you'll bounce back. ⁠ We're not striving for your baseline, that's the version of you who got hurt in the first place. We're striving to make you stronger than you ever were so you don't have to worry about the same little tweak again in a few months. #BackToBaselineIsBS⁠ ⁠

THE ONWARD PROCESS⁠
1️⃣ Put The Fire Out 🔥⁠
2️⃣ No Guess Work - Find The True Cause 🧐⁠
3️⃣ The Long Term Fix 💪🏻⁠

#onward #onwardjohnsoncity #onwardphysicaltherapy #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness #pain #deadlift #backpain

“23% reduction in all-cause mortality and 31% reduction in cancer mortality."⁠
⁠(American Journal of Epidemiology, Volume 187, Issue 5, May 2018, Pages 1102–1112⁠)

Stronger people are LITERALLY harder to kill. Which is why, at Onward, we don`t just stop at changing pain. We need to ensure your body is strong enough to support what you`re asking from it on a day to day basis and then some.⁠ ⁠ Let`s push towards a body that is so robust and resilient that it doesn`t matter what you throw at it-- you know you`ll bounce back. ⁠ We`re not striving for your baseline, that`s the version of you who got hurt in the first place. We`re striving to make you stronger than you ever were so you don`t have to worry about the same little tweak again in a few months. #BackToBaselineIsBS⁠ ⁠

THE ONWARD PROCESS⁠
1️⃣ Put The Fire Out 🔥⁠
2️⃣ No Guess Work - Find The True Cause 🧐⁠
3️⃣ The Long Term Fix 💪🏻⁠

#onward #onwardjohnsoncity #onwardphysicaltherapy #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness #pain #deadlift #backpain ...

Nov 2

We are officially open at 426 West Walnut Street!

Click the link in the bio to schedule today!

THE ONWARD PROCESS
1️⃣ Put Out The Fire 🔥
2️⃣ No Guess Work- Find The True Cause 🧐
3️⃣ The Long Term Fix 💪🏼

We are officially open at 426 West Walnut Street!

Click the link in the bio to schedule today!

THE ONWARD PROCESS
1️⃣ Put Out The Fire 🔥
2️⃣ No Guess Work- Find The True Cause 🧐
3️⃣ The Long Term Fix 💪🏼 ...

Oct 28

FACTS:

✅ Exercise has great pain inhibition effects. ⁠⁠
✅ Pumping blood into an area helps with inflammation. ⁠⁠
✅ Loading tissues appropriately helps the healing process. ⁠⁠
✅ Exercise has wonderful health benefits that shouldn't be stopped.⁠⁠

If you never expose your body to the thing that hurt it in the first place, sure, you might feel a little better temporarily.⁠
⁠
But what happens when after resting for a few weeks, you try and dive back into your old fitness routine? Now what?⁠
⁠
Now you've spent weeks deconditioning, and the original thing is still painful because the root cause was never addressed. ⁠
⁠
For example, if you hurt your back deadlifting or your knee running, and it was related to your form or positioning, how could we expect this to improve without addressing your movement patterns? How could we expect to make any sort of meaningful change by just avoiding the thing for a few weeks?⁠
⁠
If a provider tells you to rest and wait it out without actually examining the movements or positions that bothered you in the first place, it might be time to seek out someone who understands your goals.⁠
⁠
At Onward, we aim to keep your fitness as high as possible and keep you doing as much of what you love as possible until we can get you back to the thing that actually hurt you in the first place. #BetterThanBaseline⁠

Ready for a different type of rehab? Shoot us a DM and let’s talk about it!

#onward #onwardjohnsoncity #onwardphysio #kneepain #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness #backpain #shoulderpain #neckpain #hippain #pain

FACTS:

✅ Exercise has great pain inhibition effects. ⁠⁠
✅ Pumping blood into an area helps with inflammation. ⁠⁠
✅ Loading tissues appropriately helps the healing process. ⁠⁠
✅ Exercise has wonderful health benefits that shouldn`t be stopped.⁠⁠

If you never expose your body to the thing that hurt it in the first place, sure, you might feel a little better temporarily.⁠
⁠
But what happens when after resting for a few weeks, you try and dive back into your old fitness routine? Now what?⁠
⁠
Now you`ve spent weeks deconditioning, and the original thing is still painful because the root cause was never addressed. ⁠
⁠
For example, if you hurt your back deadlifting or your knee running, and it was related to your form or positioning, how could we expect this to improve without addressing your movement patterns? How could we expect to make any sort of meaningful change by just avoiding the thing for a few weeks?⁠
⁠
If a provider tells you to rest and wait it out without actually examining the movements or positions that bothered you in the first place, it might be time to seek out someone who understands your goals.⁠
⁠
At Onward, we aim to keep your fitness as high as possible and keep you doing as much of what you love as possible until we can get you back to the thing that actually hurt you in the first place. #BetterThanBaseline⁠

Ready for a different type of rehab? Shoot us a DM and let’s talk about it!

#onward #onwardjohnsoncity #onwardphysio #kneepain #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness #backpain #shoulderpain #neckpain #hippain #pain ...

Oct 27

Name the problem: Metabolic disorders, depression, mortality, musculoskeletal injuries, and you’ll find a barbell is part of the solution. In the past ten years there has been consistency within the literature that resistance (weight) training improves total body health, mental health, and enhances life longevity. While there are many ways to get these resistance training benefits, our go to is the barbell due to its incredible versatility and of course, the ability to load it almost endlessly to meet the needs of everyone from grandchild to grandmother. Smack in the middle of every Onward physical therapy location you will find a barbell, and trust us by the time we’re through you’ll know how to use it! STRONGER PEOPLE ARE HARDER TO KILL.⁠
⁠
THE ONWARD PROCESS⁠
1️⃣ Put The Fire Out 🔥⁠
2️⃣ No Guess Work - Find The True Cause 🧐⁠
3️⃣ The Long Term Fix 💪🏻

⁠ #onward #onwardjohnsoncity #onwardphysio #kneepain #squat #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness #shoulderpain #backpain #hippain #elbowpain #neckpain

Name the problem: Metabolic disorders, depression, mortality, musculoskeletal injuries, and you’ll find a barbell is part of the solution. In the past ten years there has been consistency within the literature that resistance (weight) training improves total body health, mental health, and enhances life longevity. While there are many ways to get these resistance training benefits, our go to is the barbell due to its incredible versatility and of course, the ability to load it almost endlessly to meet the needs of everyone from grandchild to grandmother. Smack in the middle of every Onward physical therapy location you will find a barbell, and trust us by the time we’re through you’ll know how to use it! STRONGER PEOPLE ARE HARDER TO KILL.⁠
⁠
THE ONWARD PROCESS⁠
1️⃣ Put The Fire Out 🔥⁠
2️⃣ No Guess Work - Find The True Cause 🧐⁠
3️⃣ The Long Term Fix 💪🏻

⁠ #onward #onwardjohnsoncity #onwardphysio #kneepain #squat #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness #shoulderpain #backpain #hippain #elbowpain #neckpain ...

Oct 26

Back pain happens to nearly 𝙀𝙑𝙀𝙍𝙔𝙊𝙉𝙀 at some point in life. ⁠
⁠
𝑾𝒉𝒂𝒕 𝒂𝒓𝒆 𝒕𝒉𝒆 𝒎𝒐𝒔𝒕 𝒊𝒎𝒑𝒐𝒓𝒕𝒂𝒏𝒕 𝒕𝒉𝒊𝒏𝒈𝒔 𝒇𝒐𝒓 𝒚𝒐𝒖 𝒕𝒐 𝒌𝒏𝒐𝒘 𝒃𝒆𝒇𝒐𝒓𝒆 𝒕𝒉𝒊𝒔 𝒄𝒐𝒎𝒎𝒐𝒏 𝒑𝒓𝒐𝒃𝒍𝒆𝒎 𝒔𝒉𝒐𝒘𝒔 𝒖𝒑 𝒊𝒏 𝒚𝒐𝒖𝒓 𝒍𝒊𝒇𝒆?⁠
⁠
1️⃣ Rest generally isn't helpful. Our bodies are created to move, this is what helps us improve blood flow to injured tissues. Motion is lotion!⁠
⁠
2️⃣ Imaging seems like it would be helpful for getting to the root cause, the only problem is- it isn't. Don't believe us? Every clinical practice guideline across the globe agrees that you should avoid imaging for back pain (and they say you should exercise too!)⁠
⁠
3️⃣ Pain is a complicated output by our brain that takes into account much more than purely the amount of tissue damage present. ⁠
⁠
4️⃣ No evidence shows one posture is better than another posture. “Your best posture is your next posture” – try not to stay in any single posture for longer than 20-30 minutes.⁠
⁠
5️⃣ Core strengthening IS helpful and IS a piece of the puzzle⁠
⁠
BUT⁠
⁠
It’s never been shown to prevent back pain and research shows that general exercise is just as effective as specific core training.⁠
⁠
▪️▪️▪️▪️▪️▪️▪️⁠
⁠
So what should you do if you're dealing with a back pain flare-up? Check the link in our bio for a few suggestions on how to knock this thing out fast or shoot us a DM with specific questions!⁠

#backpain #onward #onwardjohnsoncity #onwardphysio #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness

Back pain happens to nearly 𝙀𝙑𝙀𝙍𝙔𝙊𝙉𝙀 at some point in life. ⁠
⁠
𝑾𝒉𝒂𝒕 𝒂𝒓𝒆 𝒕𝒉𝒆 𝒎𝒐𝒔𝒕 𝒊𝒎𝒑𝒐𝒓𝒕𝒂𝒏𝒕 𝒕𝒉𝒊𝒏𝒈𝒔 𝒇𝒐𝒓 𝒚𝒐𝒖 𝒕𝒐 𝒌𝒏𝒐𝒘 𝒃𝒆𝒇𝒐𝒓𝒆 𝒕𝒉𝒊𝒔 𝒄𝒐𝒎𝒎𝒐𝒏 𝒑𝒓𝒐𝒃𝒍𝒆𝒎 𝒔𝒉𝒐𝒘𝒔 𝒖𝒑 𝒊𝒏 𝒚𝒐𝒖𝒓 𝒍𝒊𝒇𝒆?⁠
⁠
1️⃣ Rest generally isn`t helpful. Our bodies are created to move, this is what helps us improve blood flow to injured tissues. Motion is lotion!⁠
⁠
2️⃣ Imaging seems like it would be helpful for getting to the root cause, the only problem is- it isn`t. Don`t believe us? Every clinical practice guideline across the globe agrees that you should avoid imaging for back pain (and they say you should exercise too!)⁠
⁠
3️⃣ Pain is a complicated output by our brain that takes into account much more than purely the amount of tissue damage present. ⁠
⁠
4️⃣ No evidence shows one posture is better than another posture. “Your best posture is your next posture” – try not to stay in any single posture for longer than 20-30 minutes.⁠
⁠
5️⃣ Core strengthening IS helpful and IS a piece of the puzzle⁠
⁠
BUT⁠
⁠
It’s never been shown to prevent back pain and research shows that general exercise is just as effective as specific core training.⁠
⁠
▪️▪️▪️▪️▪️▪️▪️⁠
⁠
So what should you do if you`re dealing with a back pain flare-up? Check the link in our bio for a few suggestions on how to knock this thing out fast or shoot us a DM with specific questions!⁠

#backpain #onward #onwardjohnsoncity #onwardphysio #physiotherapy #physicaltherapy #physioswhocrossfit #crossfit #fitness ...

Oct 15

Tired of dealing with the same nagging injury over and over? Frustrated with mobility limitations restricting your performance?

Shoot us a DM and let’s talk about how our approach is drastically different.

THE ONWARD PROCESS
1️⃣ Put Out The Fire 🔥
2️⃣ No Guess Work- Find The True Cause 🧐
3️⃣ The Long Term Fix 💪🏼

Tired of dealing with the same nagging injury over and over? Frustrated with mobility limitations restricting your performance?

Shoot us a DM and let’s talk about how our approach is drastically different.

THE ONWARD PROCESS
1️⃣ Put Out The Fire 🔥
2️⃣ No Guess Work- Find The True Cause 🧐
3️⃣ The Long Term Fix 💪🏼 ...

Oct 12

Stiff upper back?

Improving your thoracic spine mobility and strength is crucial for overhead lifts such as overhead press, push press, push jerks, snatches or overhead squats. Lack of mobility in the thoracic spine can also be a contributing factor to shoulder and neck pain.

Here you see a drastic improvement in mobility after a band assisted stretch followed up by some active rotation work. A couple of minutes of targeted work yielded improved ability to access this range of motion for the workout afterwards.

Try these and let me know what ya think below! ⬇️

As always, DM me with any questions on set up or if you need some extra help dialing in your overhead lifts!

Stiff upper back?

Improving your thoracic spine mobility and strength is crucial for overhead lifts such as overhead press, push press, push jerks, snatches or overhead squats. Lack of mobility in the thoracic spine can also be a contributing factor to shoulder and neck pain.

Here you see a drastic improvement in mobility after a band assisted stretch followed up by some active rotation work. A couple of minutes of targeted work yielded improved ability to access this range of motion for the workout afterwards.

Try these and let me know what ya think below! ⬇️

As always, DM me with any questions on set up or if you need some extra help dialing in your overhead lifts! ...

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