The bounceback Blog
Get helpful insights on injury recovery, movement tips, and how to live pain-free—direct from a Chattanooga physical therapist who gets results.
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How life-changing relief happened after everything else failed At Bounceback Physical Therapy in Hixson, TN, I offer more than just physical therapy—I offer transformation. Since opening in 2024, I’ve been honored to help people who’ve suffered for years finally get lasting relief—sometimes in a single session.
If you’re someone who’s tried everything (chiropractic, injections, generic PT) without success, these stories might sound too good to be true. But they’re real people, right here in our community, who found real results when their body was finally treated as a whole—not just a collection of symptoms. 1. 10 Years of Daily Back Pain Gone in One Visit This patient had lived with persistent mid-back pain for over a decade. She felt it with every deep breath and any time she rotated her spine. By the time she came to me, she had also developed lower back pain around her SI joint. She had already:
During her evaluation, I noticed her pain was very specific—it worsened with deep breathing and changed depending on which way she turned her head. It pointed clearly to a rib dysfunction. I performed a precise joint manipulation and gave her corrective exercises to keep the area mobile afterward. The result? Complete relief--after just one visit. It’s now been over a year, and the pain hasn’t come back. She later wrote: “After years of waking up to an arresting pain and dreading moving my back, I wake up most mornings now with my first thought being – praise God, my back still doesn’t hurt anymore!” 2. Years of Knee Pain During Running—Gone in 4 Weeks This woman in her 50s had been forced to give up running. Knee pain during workouts and daily activities made it impossible to enjoy movement, even though she was committed and working with a trainer. After a thorough assessment, I diagnosed Jumper’s Knee (patellar tendinosis)—but also uncovered the why:
We worked on the root causes through mobility work and neuromuscular retraining. Just four weeks later, she ran pain-free—smiling the entire time. Her words? “I can’t believe I can run again. I honestly thought I was done.” 3. Chronic Lower Back Pain for 3.5 Years—Fixed in 3 Visits This client came in with constant lower back pain, scoring it a 7/10. It affected:
During my assessment, I found that while her mobility was great, her foot mechanics were completely off. Overpronated, unstable feet were silently contributing to her back pain. We corrected her foundation first. The result? After just three visits, she was sleeping pain-free, running without issues, and lifting again. Months later, her back was still 100% pain-free. What Makes Bounceback Different? Most of my patients come to me after trying everything else. What sets Bounceback apart is the focus on:
If you’re ready for your own breakthrough, I’d love to hear your story. Let’s start with a free phone consultation. We’ll chat briefly and I’ll let you know if I believe I can help. 👉 Click here to schedule your free consultation Warmly, Dr. Chase Helgren, PT, DPT Bounceback Physical Therapy – Hixson, TN
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Chattanooga’s scenic hills and trails make it a great place to run—but all that elevation and mileage can take a toll. I’m Dr. Chase Helgren, a physical therapist based in Hixson. At Bounceback Physical Therapy, I help Chattanooga runners recover from pain and run stronger than ever.
After treating dozens of runners over the years, I’ve noticed five injuries that show up again and again. In this post, I’ll explain each injury — what it feels like, why it happens, and how Chattanooga physical therapy can help you recover. Before diving into injuries, remember that local running resources can also help keep you healthy. Front Runner Athletics, Chattanooga’s run specialty store (family-owned since 1982), can fit you with the right shoes for your gait. Their manager, avid runner Andrew Dorn, emphasizes that proper footwear can “transform the way you feel… both in motion and at rest” and is “crucial for managing pain, enhancing enjoyment, and preventing injury”. Dorn also coaches runners through his DRED Running program, helping athletes improve form and training plans. When added to expert Chattanooga physical therapy for runners, these resources can make a big difference in preventing and treating injuries. Bounceback PT serves all of Chattanooga – from Hixson and Red Bank to downtown and beyond. If you live downtown or in nearby neighborhoods, they’re just a short drive away at the Lift Gym in Hixson. Let’s look at the five most common running injuries and how targeted physical therapy in Chattanooga can help you overcome each one: 1. Runner’s Knee (Patellofemoral Pain Syndrome) Runner’s knee is one of the most common issues I see among my patients. It often starts as a dull, aching pain around or behind the kneecap that flares up after running downhill or going down the stairs. In my Chattanooga physical therapy clinic, I’ve worked with many people who say their knee hurts when they go up or down stairs, run, or even just after sitting for a while. Symptoms include:
At my Hixson clinic, I use hands-on therapy, guided stretching, and exercises. For example, I might teach you quad-strengthening moves or glute activation exercises to take pressure off the knee. A patient of mine once struggled with knee pain that put her running on hold. After a few weeks of focused physical therapy - following years of pain while running - she was not only pain-free but also felt more confident on her runs. 2. Achilles Tendonitis Achilles tendonitis is another frequent complaint at my Hixson clinic. It shows up as pain at the back of the heel, especially when the tendon is stretched or loaded (like first thing in the morning or during running and jumping). Runners often tell me their calves and heels feel tight, and they sometimes hear a small “pop” of pain if the tendon gets inflamed. Achilles tendonitis often comes from overuse — hitting the trails too hard, sprinting uphill on Lookout Mountain, or not giving the calf muscles enough time to adapt. In Hixson and Red Bank (hilly areas of Chattanooga), I see it a lot after spring marathon training or long hill sessions. When a runner comes in with Achilles pain, I first check factors like calf tightness, foot mechanics (high arches or flat feet), and training errors. Treatment in my practice often includes:
3. Shin Splints (Medial Tibial Stress Syndrome) Shin splints cause a burning or aching pain along the inner part of the lower leg. Runners often notice this pain when they increase mileage too fast or run on hard surfaces or uneven trails. It feels tender to the touch on the shin bone (tibia), and usually shows up partway through a run. In Chattanooga, shin splints can happen to anyone: a newbie adding too many miles, or even a seasoned runner trying out concrete sidewalks. In my physical therapy assessments, I look at muscle flexibility (tight calves and ankles can contribute) and training habits. Here’s what I focus on with shin splints:
4. Iliotibial (IT) Band Syndrome IT band syndrome is notorious among runners who add speed workouts or hill runs. The pain is usually felt on the outside of the knee, sometimes extending up toward the hip. Runners often describe a sharp or burning pain on the outer knee after running a few miles. The IT band is a thick tissue that runs from the hip to the knee. It can get tight and rub against the knee if the hips or glutes aren’t doing their job. In my assessment, I check how well the hip abductors and glute muscles are working, and whether the IT band is too tight. Treatment in my clinic typically involves:
5. Plantar Fasciitis (Heel Pain) Plantar fasciitis is a common cause of heel and arch pain among runners. People with plantar fasciitis often say they feel a sharp or stabbing pain under their foot when they take their first steps in the morning, or when they start running. During a run it might ease up a bit or stay sore throughout. This injury happens when the plantar fascia (the band under your foot) gets overstretched or strained. Many athletes I’ve treated here in town have triggered their heel pain by incorporating steep trail descents or using shoes with poor support. In my physical therapy sessions for plantar fasciitis, I focus on:
Ready to Bounce Back from Pain? If you’re struggling with any of these running injuries, I’d love to help. At Bounceback Physical Therapy, every session is one-on-one, hands-on, and built around your goals. Schedule your free 15-minute phone consultation here and let’s get you back to the trails — stronger and pain-free. If you live in Chattanooga, Hixson, Lakesite, or Soddy Daisy, there’s a good chance you or someone you know has struggled with lower back pain. It’s one of the most common reasons people miss work, stop exercising, or avoid doing the things they love. And the frustrating part? Most people try things like rest, YouTube stretches, or quick-fix treatments… but don’t get lasting relief. At Bounceback Physical Therapy in Hixson, I help people with lower back pain every day — and while every person is unique, there are a few consistent patterns I see that make a big difference. If I had to narrow it down, here are my top 3 tips for getting real results: 1. Find the Movement That Makes You Feel BetterLower back pain usually falls into one of three patterns:
Often, the best results come from a combination of movement and stability. Once you’ve found what your body responds well to, the key is repetition. Your spine craves consistency and feedback. Helping it move in the right direction can quickly calm down sensitivity and reduce pain. 2. Centralize Your Symptoms If you’re feeling symptoms like:
The first goal in these cases is centralization — meaning we want the symptoms to move closer to your back rather than further away. That’s a great sign that your body is responding to the right movement. So how do you do that? Let’s say bending forward (like tying your shoes or sitting) causes more leg pain. But gently arching your back (like standing tall or doing a press-up on your stomach) feels better and makes the leg symptoms reduce. That’s centralization in action. It’s not about “fixing” your spine in one day — it’s about doing the right movement repeatedly to calm the nervous system and reduce pain over time. 3. Stay Moving (Even If It’s Just a Little) One of the worst things you can do for lower back pain is to stop moving completely. Bed rest might seem like the safe option, but research shows it often delays recovery and increases stiffness and fear of movement. Instead, try gentle activity like:
A Real-Life Example: From Hip Pain to the Right Back FixLet me share a quick story about Emily, a runner from Hixson who came to me with outer hip pain that had been bugging her for months. She assumed it was a hip issue — maybe her IT band, maybe her glutes, maybe even her shoes.
But during our evaluation, we noticed something interesting: every time she extended her back, the pain significantly decreased. And every time she rounded her back (especially while sitting or bending forward), the pain got worse. It turned out the root cause wasn’t in her hip at all — it was a referral pattern from her lower back. Her body responded really well to spinal extension. So we focused her plan on that: repeated extension movements, avoiding aggravating flexion positions, and gently restoring her mobility and stability. Within just a few visits, she was back to running without pain — and more importantly, she now knew how to manage it if symptoms ever returned. That’s what personalized care can do. When Should You See a Physical Therapist in Chattanooga? If your back pain is:
At Bounceback Physical Therapy, we specialize in working with active adults in Hixson, Lakesite, and Soddy Daisy who are tired of quick fixes and want a real solution. Our sessions are always one-on-one, and we take the time to dig deep and figure out the root cause of your pain — not just where it hurts. Ready to Feel Better? If you’re ready to stop guessing and start healing, let’s talk. We offer a free 15-minute consultation (phone screening) to help you understand what might be going on — and whether our approach is a good fit for you. 👉 Click HERE to book your free consultation 📞 Or call/text (423) 212-3149 More Resources Hey Chattanooga friends! If you’re an active adult (30s–50s) dealing with nagging shoulder pain, I get it. Whether you love hiking Signal Mountain, kayaking on the Tennessee River, or lifting weights at the gym, shoulder pain can seriously slow you down. I’m Dr. Chase Helgren, PT, DPT of Bounceback Physical Therapy in Hixson (inside LIFT Gym), serving Chattanooga, Hixson, Red Bank, Soddy Daisy and nearby areas. Shoulder pain is surprisingly common – affecting about 20% of adults at any time. If reaching overhead, tossing a ball, or even sleeping on your side hurts, you’ve come to the right place. I help folks like you figure out why the shoulder hurts and fix it for good, so you can get back to doing what you love. Why most shoulder Pain Treatments Miss the markYou’ve probably tried some quick fixes: rest, ice, pain pills, or even a cortisone shot. These might ease the pain for a little while, but then it often comes right back. In my experience, this happens because most treatments only chase symptoms, not the root cause. It’s like turning off a car’s check-engine light without fixing the engine!
The Bounceback 3-Step Method: Find, Fix, PreventAt Bounceback Physical Therapy, we use a simple 3-step method to solve shoulder pain for good. Our approach is personal, hands-on, and completely one-on-one. I like to call it the “Bounceback Method,” and it works like this:
Not All Shoulder Pain Is the Same (Common Patterns We Treat)Shoulder pain isn’t one-size-fits-all. There are several common patterns or categories of shoulder problems, and identifying which one you have guides the treatment. Here are a few we often see:
Understanding your specific type of shoulder problem is crucial. That’s why our first step is always a detailed evaluation – so we know exactly what we’re treating. Success Stories: Real People, Real ResultsNothing speaks louder than real results. Here are two stories from Chattanooga-area patients who finally fixed their shoulder pain by getting to the root cause:
Case #1: Months of Shoulder Pain – 80% Better in Two Weeks. Let’s call her Jessica. Jessica is a weekend hiker who had nagging shoulder pain for about 3-4 months. It was a constant dull ache (3/10) and shot up to 6–7/10 whenever she reached overhead or lifted her arm. She’d tried ibuprofen and some random exercises from the internet – but the pain always came back. When she came to Bounceback, our exam revealed something key: a lot of neural tension (tight nerves running from her neck into her arm). We spent the first session teaching gentle nerve-gliding exercises and doing hands-on work to free up those nerves. By her second visit (just 10 days later), she told us her shoulder pain was already about 80% gone. She could finally raise her arm overhead with little discomfort. Months of frustration turned into rapid relief once we addressed the nerve tension – because we fixed the actual cause, not just numbed the pain. Jessica couldn’t believe how much better her shoulder felt. Case #2: Shoulder Pain with Overhead Lifting – Fixed in One Session. Emily is just getting back into the gym and developed a sharp twinge in her shoulder every time she did an overhead press or even reaching overhead . It had gotten so bad that she couldn’t lift more than the bar without pain. In her initial evaluation, we found her lats were extremely tight and her rotator cuff (shoulder stabilizers) were underactive. In our one-on-one session, we tackled these root issues right away: we foam-rolled and stretched out her lats, did exercises to wake up her rotator cuff muscles, and performed a “sleeper stretch” to open up the back of her shoulder. By the end of that session, Emily had regained almost full range of motion and her overhead pain was gone. She left amazed – pain-free after just one visit! Within weeks she was back to lifting weights with no shoulder issues. It turned out the surprising fix was simply releasing her tight muscles and properly engaging her cuff, not masking the pain. These success stories show what happens when you stop treating symptoms and start fixing the cause. At Bounceback Physical Therapy, we see examples like Jessica and Emily every day – patients who had tried everything else, and finally got real relief once they found why their shoulder hurt. Ready to Get Started? If this sounds like what you need, let’s talk. I’d love to help you overcome your shoulder pain for good. Schedule a free discovery call with me, Dr. Chase Helgren, PT, DPT. During our no-cost phone consultation, we’ll discuss your pain and your goals, and I’ll explain how our customized, one-on-one approach can get you back to lifting, playing, and living without shoulder pain. I help active Chattanoogans just like you recover faster and feel stronger – without pills, injections, or unnecessary procedures. You can have the same breakthrough results. Give us a call or click below to book your discovery call today, and let’s get your shoulder moving pain-free again! Schedule Your Free Discovery Call Now: (423) 212-3149 | bouncebackchatt.com/get-started Bounceback Physical Therapy – Personalized, one-on-one care for lasting shoulder pain relief in Chattanooga and beyond. Sources: Information provided here is based on clinical evidence and expert experience, including studies showing the prevalence of shoulder pain and the effectiveness of targeted physical therapy. Hey Chattanooga friends! If you’re an active adult struggling with stubborn back pain, you’re probably tired of treatments that just don’t cut it. I’m Dr. Chase Helgren, a physical therapist here in Chattanooga (in Hixson, inside Lift Gym), and I want to talk to you about what actually works for lasting back pain relief. You might be in your 30s, 40s, or 50s, living life to the fullest in our beautiful city – hiking Signal Mountain, paddling on the Tennessee River, or just chasing the kids around – until back pain slows you down. I get it, because I help people just like you every day. In fact, about 80% of us will suffer from back pain at some point in our lives, and it can be incredibly frustrating when it keeps coming back no matter what you try. So, let’s chat about why that happens and how we do things differently at Bounceback Physical Therapy to finally fix your back pain. Why Most Back Pain Treatments Fail You’ve probably tried the usual stuff: rest and painkillers, heating pads, maybe even a quick chiropractic adjustment or some generic exercises from Dr. Google. They might help a little, but then… boom, the pain returns. Why does this happen? In my experience, most back pain treatments fail because they only chase the symptoms instead of addressing the root cause. It’s like putting a band-aid on a leaky pipe – it might slow the drip, but it doesn’t fix the problem. Here are a few common problems with symptom-focused back pain treatments:
The Bounceback 3-Step Method: A Root-Cause Approach that Delivers At Bounceback Physical Therapy, our whole philosophy is fixing the root cause of your pain so you can get lasting relief. I often say we don’t just treat your back – we treat you, the whole person. Our approach is personal, thorough, and completely one-on-one. We like to call it the “Bounceback Method,” and it’s a simple 3-step process:
Throughout each of these steps, you’ll always work one-on-one with me, a licensed physical therapist who truly cares. That one-on-one, hands-on care is our big differentiator. In our Hixson back pain clinic, you’re not just a number in a busy therapy gym. It’s just you and me, working together each session. I’ll adjust and progress your treatment as you improve, and you’ll never be left doing exercises by yourself while I treat someone else. This personal approach is how we consistently achieve faster, more effective results for our patients. Now, you might be wondering: “Okay, Dr. Chase, that sounds great – but what exactly is the root cause of my back pain?” Excellent question! Let’s talk about the most common types of back pain I see in active adults and how we tackle each one. Not All Back Pain Is the Same (3 Common Types We Treat)Back pain can come from a lot of different issues. Part of my job is to figure out which type you have, because that guides the treatment. Here in our Chattanooga clinic I frequently see three main patterns:
Local Success Story: Emma’s Journey to a Pain-Free BackI already mentioned Emma’s story earlier as an example, but I want to highlight it because it hits so many points we’ve talked about. Emma is a 44-year-old Chattanooga resident (North Shore area) who loves kayaking and yoga. She came to my clinic with a mind-blowing 14-year history of lower back pain. Over the years, she had been told she had degenerative discs and probably some arthritis. Her pain was a daily 3-4/10 ache and would spike to an 8/10 if she sat longer than 30 minutes or tried to lift anything heavier than a laundry basket. Long car rides were miserable, and she had basically given up on living an active lifestyle and going to the gym regularly with her husband. She’d tried a lot: pain medications (which upset her stomach), chiropractic adjustments (helped for a day or two, then pain returned), and even had plans to get injections (she ended up cancelling her injections because the therapy helped so quickly). When I first met Emma, I could see she was skeptical. (Can’t blame her – after 14 years, I’d be skeptical too!) But we went through our 3-step Bounceback process. In her evaluation, I spotted a couple of key things: her core muscles were very weak (likely from years of pain and not moving normally), and she had a lot of stiffness in her mid-back and hips. This combo meant her lower back discs were taking on too much strain whenever she sat or bent – no wonder she was in pain. I explained to Emma that our plan would involve both manual therapy to relieve the disc pressure and improve her mobility, and targeted strengthening to support her spine better. After just one session of hands-on treatment and a few corrective exercises, she stood up and said, “Wow, I feel looser.” That was the first win. By her third visit, she reported being able to sit through an entire movie with only mild discomfort – huge progress! By visit four, she was essentially pain-free doing normal daily activities. We then spent a couple more sessions working on higher-level core stability and safe ways for her to return to the gym. Today, Emma has started to go back to the gym regularly and plans to finally start to lose weight without pain holding her back. She told me the other day, “I honestly never thought I’d get rid of that pain. I wish I had found this approach years ago.” Her story is just one example, but it shows how even chronic, long-term back pain can turn around fast with the right approach. It’s not magic – it’s just about finding what’s been missed and addressing it with focused, one-on-one care. (By the way, if you’re ever curious about more success stories like Emma’s, feel free to ask – I have plenty of local examples, from weekend warriors to retirees, who got back to living their lives pain-free. Seeing Chattanooga neighbors reclaim their active lifestyles is hands-down the best part of my job!) Frequently Asked Questions about Back Pain PTQ: How long will it take until I feel relief?
A: This is understandably the #1 question on people’s minds. The answer varies for each person, but many of my patients feel some relief after the very first session. Because I use manual therapy and make adjustments in real-time, you often walk out feeling looser and less pain than when you came in. Significant improvements typically happen within the first few visits (for example, Emma saw big changes by her 3rd visit). That said, if you’ve had pain for years, we may need several weeks to fully resolve it – think of it as peeling back layers of an onion. I’ll be honest with you from the get-go about what to expect. But rest assured, you won’t be coming for 3 months with zero progress. We’ll be looking for some positive change within a couple sessions, and we’ll build on that momentum. My goal is to get you feeling and moving better as fast as possible, and then keep you that way. Q: Do I need a doctor’s referral to come see you? A: Nope! In Tennessee, you do not need a referral to start physical therapy. We have what’s called “direct access,” meaning you can come straight to me without seeing your physician first. This is great because it saves time and gets you on the road to recovery sooner rather than later. Of course, I’m happy to coordinate with your doctor if needed, and if we discover anything during your evaluation that warrants a physician’s opinion, I’ll guide you on next steps. But for most folks with back pain, you can literally just call us and book an appointment directly – no extra hoops to jump through. (And if you have insurance questions about this, I can help clarify those too.) Q: Will I really get one-on-one care each visit? A: Absolutely, 100% yes. One-on-one care is a core value at Bounceback Physical Therapy. When you come in for your session, it’s your time. You’ll be working directly with me (Dr. Chase) for the entirety of each appointment. I don’t double-book patients, and I don’t hand you off to a technician while I bounce between rooms (a common practice at some larger clinics – but not here!). This means we can accomplish more in each session. I’m monitoring your form, adjusting exercises on the fly, and doing lots of manual, hands-on techniques as needed. Many patients tell me this focused attention is a game-changer compared to other experiences they’ve had. It also means faster results, because we can address issues immediately rather than wasting time. So yes, you will always have one-on-one treatment – that’s the only way I work. Ready to Finally Overcome Your Back Pain? You deserve to live life without being limited by back pain. Imagine waking up with a smile because you’re not dreading that familiar ache, or being able to play with your kids, hit the gym, or explore Chattanooga’s trails without worrying about your back. That’s what I want for you, and it’s totally within reach. If you’re in Chattanooga (or Hixson, Soddy Daisy, Red Bank, North Shore – anywhere in our area) and looking for physical therapy for back pain in Chattanooga that actually works, I invite you to come see what makes us different. Let’s get to the bottom of your pain and fix it together. Take the next step: Book a free discovery call with me, Dr. Chase Helgren. This is a no-obligation, 15-minute chat where we can talk about what you’re going through, I can answer any other questions, and we’ll see if we’re a good fit to help you. It’s basically a stress-free way for you to get advice from a back pain specialist (me!) and understand your options. To schedule your free discovery call, you can reach out here or visit our website to pick a time that works for you. Don’t keep living with pain and hoping it will magically go away. Let’s be proactive and get you back to feeling great. I’m here to help you bounce back (see what I did there? 😉) and start moving freely again. I can’t wait to hear your story and help you write the next, pain-free chapter of your active life. – Dr. Chase Helgren, PT, DPT (Owner, Bounceback Physical Therapy in Chattanooga) Ready to finally find relief? Book your Free Discovery Call today and let’s get you on the path to a stronger, pain-free back! https://www.bouncebackchatt.com/get-started.html |
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