Pannell Performance Group

10/23/2026

Neck tight from desk work? Test it before you stretch it.

Turn your head left and right and notice whether it feels tight in either direction. If it does, try this 3-part reset:

Exhale with ribs down: 3 breaths
Thoracic extension: 6 reps
Wall slides: 8 reps

Then retest. Does turning feel better? Tell me in the comments.

Tight neck that keeps coming back? In North Mississippi, start with a Performance Reset at Pannell Performance Group: www.PannellPerformance.com

Education, not a diagnosis. If you have numbness or tingling in your arm, weakness, dizziness, vision changes, severe headache, or neck pain after an injury, get evaluated by a medical provider.

10/22/2026

Not sure what's holding you back? Start with a test, not a guess.

Pain that keeps coming back, a shoulder that limits your workouts, a knee that won't let you kneel. Most people guess and keep doing more of the same thing.

At Pannell Performance Group we do it differently:

1️⃣ Test: strength and motion, measured. ForceFrame when it fits.
2️⃣ Treat: address what's actually limiting you.
3️⃣ Retest: see what changed, then build the plan.

Not sure if it's a fit? Start with a free 15-minute fit call. No assessment and no pressure, just a conversation about what's going on and the right next step.

📍 Tupelo • Pontotoc • Virtual
🔗 PannellPerformance.com

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

10/17/2026

Sharp pain in your heel or arch with your first steps out of bed?

Don't just keep grinding a ball into the sore spot.

Heel and arch pain like this often needs two things:

Better motion through the big toe
Better load tolerance through the calf and foot

In this video, I walk you through a simple Test → Fix → Retest sequence:

✔ Test your first-step pain, big toe extension, and calf raise tolerance
✔ Big toe mobility drill with a lacrosse ball
✔ Plantar fascia release with toe movement
✔ Calf release with ankle motion
✔ Calf isometric holds at the top, middle, and bottom of the range
✔ Retest to see what actually changed

The goal isn't to chase pain. It's to find what improves your motion, calms that first-step pain, and helps your foot handle load.

📺 Watch here: https://youtu.be/YdWryQlUP5s

Want the 2-week reset plan? Comment "HEEL" and I'll send it to you.

Heel pain that keeps coming back? If you're in North Mississippi, start with a Performance Reset at Pannell Performance Group. We'll test your foot, big toe, ankle, and calf, then build a plan around what actually changes your symptoms.

This is education, not a diagnosis. If you have numbness, tingling, progressive weakness, major swelling, recent trauma, fever, or pain that doesn't change with position or activity, get checked by a medical provider.

If your first few steps in the morning feel sharp in your heel or a...

10/16/2026

Knee hurts going downstairs? Don't guess. Test it.

Try this quick check:

Do a slow step-down. Watch for your knee caving in, your hip dropping, or your foot collapsing.
Test your ankle with knee-to-wall. Limited ankle motion can push extra stress into the knee.
Do 10 slow knee-to-wall reps, then repeat the step-down.

If the step-down feels or looks better, you may have found a driver of your knee stress. If it doesn't change, the next things to look at are hip control and quad capacity.

📺 Full video on testing hip control and quad capacity:https://youtu.be/8D0tXcrlOwA

Knee pain that keeps coming back? If you're in North Mississippi, start with a Performance Reset at Pannell Performance Group. We'll test the whole chain and build a plan around what changes your symptoms.

Education, not a diagnosis. If you have swelling, locking, giving way, recent trauma, or pain that doesn't change with movement, get evaluated by a medical provider.

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.