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Heal Faster with Covenant Health Physical Therapy

  • 4 minute read.
  • Last Updated: 1/30/2026

Starting a new exercise should make you stronger, not cause injuries. At Covenant Health, we know how important it is to stay active and strong. That’s why our physical therapists design simple, effective exercises to help you heal quickly and safely. With convenient locations across East Tennessee, you don’t have to wait to get back to doing what you love.

“Physical therapy is not just for people recovering from surgery,” says Audra Tuttle, DPT, CLT, outpatient therapy manager for Covenant Health Claiborne. “We also help athletes, people with overuse injuries, or anyone injured from working out. With our expert support, our patients recover quickly from common injuries.”

An older woman in workout clothes balances on one knee and hand while extending her opposite arm and leg. A younger woman kneels beside her, offering guidance and encouragement in a bright fitness studio.

Top Exercises for Common Injuries

The common workout saying, “no pain, no gain” is a misconception. Persistent pain during exercise leads to injuries, not strength. At Covenant Health, our therapists focus on safe, targeted movements to reduce discomfort and restore strength.  Here are a few exercises we recommend for common injuries.

Sprained Ankle

  • Restore mobility: Sit with your leg straight. Within your pain limitation, trace the alphabet in the air with your big toe. Trace the alphabet 1-2 times per session, 2-3 times per day.
  • Boost balance: Stand near a countertop or railing on your injured foot for 30 seconds. Gradually increase the time as your balance improves. Repeat 3 times per session, 2 times per day.

Knee Pain (Runner’s Knee)

  • Straight-leg raises: Lie on your back. Keep one leg bent and lift the other straight up. Hold for 3 seconds, lower slowly. Do 10-15 repetitions per leg, 2-3 times per day.
  • Wall sits: Lean against a wall with knees bent at a 45-degree angle. Hold for 10-15 seconds, repeat 5 times per session, 1-2 times per day.
  • Knee extensions: Lie on your back. Place a ball or rolled up towel under your knee and slowly straighten your knee as you lift your foot. Lower back down and repeat for 10-15 sets. Repeat 2-3 times per session, 1-2 times per day.

Lower Back Strain

  • Pelvic tilt: Lie on your back with knees bent. Tighten your belly and press your lower back into the floor for 5 seconds. Do this 10 times, holding each for 5 seconds. Perform 2-3 times per day.
  • Bird-dog: On hands and knees, lift opposite arm and leg. Hold for 3 seconds, lower, and switch. Do 10 repetitions per side for 2 sets, 1-2 times per day.
  • Suprine Imprint w/ball squeezes: Lie on your back, knees bent. Begin with the ball between your knees. Inhale with a neutral spine, exhale and gently press your lower back toward the floor. Repeat 10 times, 1-2 times per day.

Your Steps to Recovery

For mild sprains and strains, the RICE method can be effective:

  • Rest: Avoid using the affected area as much as possible.
  • Ice: Apply ice to the affected area for 20 minutes at a time, several times a day.
  • Compression: Wrap the affected area with an elastic bandage to reduce swelling.
  • Elevation: Elevate the affected area above heart level to reduce swelling.

After a few days of using the RICE method, if you are still feeling pain, it’s time to see a physician.

Convenient Care, Anytime

Covenant Health offers flexible scheduling with early mornings and evenings appointment times at each of our thirteen locations across East Tennessee. With our expert staff and advanced techniques—such as dry needling—available, you’ll get the support you need.

Depending on your insurance plan, you may be able to self-refer for physical therapy at Covenant Health Therapy Centers. Learn more about self-referring to our center.

Let us guide your recovery with confidence, compassion, and real results.

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