You're a few miles into your run when you feel it: that familiar ache along the front of your shin. You slow down, hoping it will pass, but the pain persists. By the time you finish, your shin feels sore and tender to the touch. If this sounds familiar, you're not alone. Shin pain is one of the most common complaints we see at Nashville Physical Therapy & Performance every spring, especially as runners ramp up mileage for races like the Country Music Marathon. But here's wha

You're mid-run when you feel it: a small leak. Maybe it's when you cough, sneeze, or hit a particularly hard stride. You've heard other runners mention it casually, like it's just part of being a female runner. "It happens to everyone after having kids." "It's normal for distance runners." "Just wear a pad." But here's the truth: urinary leakage during running is common, but it's not normal. And it's definitely not something you have to accept as an inevitable part of being

You're a few miles into your run when you feel it: that sharp, burning pain on the outside of your knee. You slow down, try to stretch it out, but the pain keeps coming back. By the time you finish, you're limping, and the next morning your knee feels stiff and angry. If this sounds familiar, you're probably dealing with IT band syndrome, one of the most common and frustrating running injuries. At Nashville Physical Therapy & Performance , we see IT band issues constantly dur

Spring running season is here. The temperatures are perfect, race registrations are filling up, and runners all over Nashville are lacing up to hit the greenways, neighborhoods, and trails. But every spring, we see the same pattern at Nashville Physical Therapy & Performance : enthusiastic runners who ramp up mileage too quickly and end up sidelined with preventable injuries within weeks. Runner's knee. IT band syndrome. Achilles tendinopathy. Plantar fasciitis. The list goes

Spring is here, the weather is improving, and you're motivated. Maybe you're training for a race, ramping up for outdoor sports, or just excited to move more after a slower winter. Whatever your goal, you're ready to do more. But here's the pattern we see every March at Nashville Physical Therapy & Performance : motivated athletes who increase their training volume too quickly and end up sidelined with an overuse injury within weeks. Achilles tendonitis. Runner's knee. Should

If you’ve ever spent 10 minutes stretching before a workout—only to still feel stiff, achy, or off once you start moving—you’re not alone. Warm-ups are one of the most misunderstood parts of fitness. Most people do  warm up, but they’re warming up in a way that doesn’t actually prepare their body for what’s coming next. The result? Persistent tightness, nagging pain, or injuries that seem to come out of nowhere. At Nashville Physical Therapy & Performance , we see this daily:

When you hear “physical therapy,” what comes to mind? Probably recovering from knee surgery, rehabbing a sprained ankle, or dealing with low back pain. Those are all important parts of PT, but they’re just the beginning. Physical therapy covers a much wider  range of needs—some that might surprise you. At Nashville Physical Therapy & Performance , we work with active people every day on things they didn’t even realize PT could help with. Surprising Ways Physical Therapy Can H

(Not Your Doctor, Not Google, Definitely Not TikTok) When pain shows up—whether it’s your knee, back, shoulder, or foot—most people follow the same script: Google the symptoms. Try a few stretches from social media. Wait it out. Eventually call a doctor when it doesn’t go away. By the time they reach physical therapy, the problem has often been lingering for weeks or months. In 2026, there’s a better way: start with physical therapy first . The Traditional Referral Maze (And

January motivation is powerful. New routines, new goals, new energy. But every year, we also see a familiar downside: people getting hurt just weeks into doing something “good” for their health. At Nashville Physical Therapy & Performance , January is one of our busiest months—not because people are lazy or reckless, but because many fall into the too much, too soon  trap. The body wants consistency and progression, not shock and surprise. The good news? Most New-Year injurie

As the year draws to a close, it’s natural to reflect on accomplishments and growth, but have you paused to consider what your body has achieved  over the past 12 months? From walking the dog, running errands, and hitting workouts to recovering from aches, pains, or injuries, your body has been quietly working hard to keep you moving. At Nashville Physical Therapy & Performance , we encourage our patients to take a moment to appreciate the resilience and capabilities of their

(Your guide to wrapping up the year feeling strong, mobile, and ready for whatever January throws at you.) As we roll into December, most people are juggling holiday events, travel plans, extra sweets, and a to-do list that refuses to shrink. What usually falls off the radar? Body maintenance. And no, we’re not talking about squeezing in one heroic workout before New Year’s to “earn” your resolutions. We’re talking about a real, thoughtful look at how your body has been movin

When your calendar fills up with travel plans, family gatherings, and a never-ending list of errands, your running routine is often the first thing to fall off the schedule. But staying consistent during the holidays doesn’t have to mean running more miles or squeezing in long workouts. It’s about protecting your mental space and physical rhythm —so you feel energized, not exhausted, this season. At Nashville Physical Therapy & Performance , we love helping runners find reali

managing how much stress you place on your body—also known as load management—is critical for performance, recovery, and injury prevention.

Ankle sprains are one of the most common injuries we see—especially in active adults who run, hike, or play recreational sports in and around Nashville. At first, it might feel like “just a little twist,” but without the right care, that minor roll can turn into a major problem.

But just as crucial as training days are your recovery days. Taking time to rest and recover isn’t a sign of weakness; it’s a vital part of improving your performance, preventing injury, and feeling your best.

Whether you’re a casual jogger or training for your next half marathon, running outdoors is a fantastic way to stay fit and enjoy nature. But with the uneven terrain, hills, and varying trail surfaces, running here also comes with an increased risk of injury—especially if your body isn’t properly prepared.

IT Band Syndrome is one of the most common overuse injuries among endurance athletes, but the good news is that physical therapy offers effective treatments to get you back on track.