Core and Shoulder Rehab

Core and shoulder rehab at our Enka location.

#PlankingRows #ABSoluteStability #sept #southeasternphysicaltherapy #southeasternathletes #shoulderrehab #planks #core #shoulderrehab #wncPT #ortho #backpain #shoulderpain #wnc

Hip Pain

71 year old male presented with lower back pain with pain into left hip. PT has been treated for approximately 4 weeks and has made tremendous gains in his overall recovery. He now shows his skill and ability to perform wall squats with load while reaching outside base of support.

#southeasternphysicaltherapy #sept #pardeephysicaltherapy #hendersonville #thompsonstreet #wnc #wncpt #hippain #squats #lbp #lowbackpain #southeasternathletes

fitness regimen

5 Reasons You Need a Physical Therapist to Coordinate Your Fitness Regimen

Physical therapists aren’t just for people that are injured or have had surgery. Physical therapists (PTs) can also help healthy people improve their fitness by establishing a proper fitness regimen. Here are 5 reasons why the team at Southeastern Physical Therapy believes you should consider seeing yours.

You Want a Baseline for your Fitness Regimen

When you see a physical therapist to improve your fitness, you’ll get an assessment of your strength, range of motion, posture and movement patterns. This not only helps your physical therapist design a customized program just for you, it gives them a baseline to compare things to in the future should you start having pain or suffer an injury.

You Want Expert Guidance

Sure, other professionals could help with your fitness routine, but the fitness industry is not well regulated. Some certifications just require an online course and paying a fee. There are no licenses or other requirements to use many titles. Becoming a physical therapist requires at least a bachelor’s degree and most PTs practicing today have a doctorate. Every physical therapist has passed a national board exam and maintains a state license. That guarantees you that every physical therapist is a verified expert in human movement.

You Want to Prevent Injury

The physical therapists at Southeastern Physical Therapy don’t just work to heal injuries, they are also experts in preventing them. After a thorough assessment, a PT can help you design a program that will not only help you reach your fitness goals, but that can address any issues that increase your risk for injury.

You Want Unbiased Advice

Yoga instructors will want you to do yoga. Personal trainers will want you to come to their gym. Pilates instructors will want you to do Pilates. Strength coaches will want you to strength train. A physical therapist doesn’t have a bias or vested interest as to what type of fitness regimen you choose. They are only interested in helping you reach your goals.

You Have a History

If you have some kind of history that affects your ability to exercise, a physical therapist is the best person to help you design a fitness regimen. It doesn’t matter if it’s an old injury from athletics or work, back pain that comes up from time to time, COPD, arthritis or heart disease, a PT can help you safely work around it and meet your fitness goals.

About Southeastern Physical Therapy

Founded in 1999, Southeastern Physical Therapy (SEPT) is locally owned by Darren Cady, a physical therapist. We are proud of our long-term commitment and service to Buncombe County, Henderson County and the surrounding areas.

Southeastern Physical Therapy leads the way in sports rehab and physical therapy – treating orthopedic, muscular, bone and joint injuries, ailments and pain. Whether it is a sprain or post- operative repair, we have the experience and expertise to do the best job and get the results you deserve.

Southeastern works with all provider networks and welcomes walk-ins. All insurances are accepted, including Medicare and Medicaid. And, with 8 outpatient locations and over 90 Physical Therapists and Physical Therapist Assistants, Southeastern will provide you the care and attention you need with the convenience of a clinic near you.

Learn more about Southeastern Physical Therapy at:

Shoulder Rehab

High school athlete with initial complaint of pain in shoulder with overhead sporting activities undergoing shoulder rehab. She demonstrated scapular dysfunction and has made great progress with overhead strength and stability to prepare for return to sport!

#sept #southeasternphysicaltherapy #southeasternathletes #sportsrehab #shoulderpain #throwing #shoulderrehab #ortho #thompsonstreet #hendersonville #wncpt #throwingathlete #overheadrehab

Shoulder Rehab

Building shoulder stability in overhead athletes with unstable surfaces and decreased points of contact. 💪🏼 #enka #softballrehab #bouldershoulders #sept #southeasternathletes #shoulderrehab #stability #softball #sportsrehab #shoulderpain

Ankle Injury Rehab

Working on job simulation tasks following ankle injury.

#southeasternphysicaltherapy #ankleinjury #workinjury #sept #physicaltherapy #bettermovementforbetterlife #septbiltmore #southasheville #workmanscomp #roadtorecovery #wnc #westernnorthcarolina #biltmoreestates #appalachianmountains #blueridgemountains #avl #asheville #ashevillenorthcarolina #northcarolina #11locations #weacceptallinsurance #walkinswelcome #freeconsultation

Patellar Dislocation Post-Op Rehab, part 1

Bobby is recovering from a lateral release after a patellar dislocation while playing football at Brevard high school. He is also a 3 sport athlete and is doing amazing in his recovery because of his motivation and work ethic! #postop #southeasternphysicaltherapy #footballrehab #southeasternathletes #returntosport #longsnapper #wncpt

Lateral Movement

Lateral movement is so important after an ACL repair. Chad is working on weight acceptance and control in the frontal plane to help progress him to his goal to return to soccer.
#sept #southeasternphysicaltherapy #soccer #returntosport #aclrehab #postoprehab

Lateral Lunge to Single Leg Stance on a Dynadisc

Lateral lunge to single leg stance on a dynadisc. Lateral movements are crucial to preventing injury and building stability when changing directions. #pre-habilitation #ACL #takingthelunge #sept #southeasternathletes #prehab #preop #stability #balance #wnc #physicaltherapy

Headed back to the gym? Try these tips

By Darren Cady
Originally posted at Blue Ridge Now January 2020

Whether you are new to exercise or getting back into a routine after a break, it’s essential to start slowly and intentionally. With the following tips, you’ll set yourself up for success and reduce your risk of injury.

Note: Always consult with your physician before beginning an exercise routine.

Seek professional guidance: An exercise physiologist, certified fitness trainer or physical therapist can help you choose the right exercises for your body and health goals. He or she can also show you how to properly perform each exercise, so you reduce your risk of injury.

Start small: Begin with 10 to 15 minutes of exercise three days a week. As your fitness level improves, you can increase the intensity and duration of your workouts.

Go low and slow with weights: It’s easy to hurt yourself by attempting to lift weights that are too heavy. Even if you used to lift a certain amount a few months or years ago, you should still start lighter to avoid injury. Once you can comfortably complete a set of 10 to 12 reps with excellent form, you can gradually increase your weight.

Take rest days: Prevent overuse injuries and burnout by scheduling in at least one day off from exercise each week. This allows your muscles to rebuild and recover.

Mix up your workouts: For the best fitness results, incorporate cardiovascular activity, strength training and flexibility exercises into your routine.

Get your heart pumping: Cardiovascular exercise helps keep your heart healthy and releases feel-good endorphins. Try running, walking, swimming, cycling, kickboxing, aerobics, dance or recreational sports. Work your way up to 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

Incorporate strength training: Strength training boosts your metabolism, strengthens your muscles and helps prevent injuries. Try weightlifting, resistance band training, Pilates, barre exercises, or bodyweight exercises, like pushups, lunges and squats. Aim to do two strength-training sessions weekly for each major muscle group, including your upper body, lower body and core.

Don’t forget to stretch: Stretching can help decrease muscle soreness and stiffness, improve your range of motion, and the risk of injury. Stretching is safest when your muscles are warm from exercise.

Wear the right shoes: Supportive, comfortable shoes are essential to a good workout. Choose the right pair based on your activity of choice, whether it’s running, walking, cross-training or hiking.

Stay hydrated: While there’s no specific amount of water that’s right for everyone, the American Council on Exercise suggests drinking 17 to 20 ounces of water two to three hours before exercising, 8 ounces of water 20 minutes before your workout, 7 to 10 ounces every 10 to 20 minutes while exercising, and 8 ounces of water within 30 minutes after you finish working out.

Listen to your body: If you feel pain, are lightheaded or have trouble catching your breath, stop exercising immediately and take a break. If you are very sore or tired one day, it’s OK to take a day off to rest and recover. Contact your doctor if you experience chest pain or difficulty breathing.

The benefits of regular exercise:

If you need motivation, here are some benefits of regular exercise: more energy, healthy body weight, increased self-confidence, better mood and mental health, less stress, better sleep, improved balance and coordination, lower risk of falls, less arthritis pain, and reduced risk of diabetes, heart disease, and certain types of cancer.

With the right plan and mindset, you can reach your fitness goals and feel better than ever this year.

To find a primary care provider near you, visit

Darren Cady is the director of Pardee Outpatient Rehab.