Onsight Rock Gym

5335 Western Avenue

Knoxville, TN 37921

(865) 888-9123

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5335 Western Avenue
Knoxville, TN, 37921


Onsight Rock Gym is a brand new, world-class indoor rock climbing gym in Knoxville. Featuring over 12,000 sq feet of climbing surface and walls that soar over 50 feet tall, we are Knoxville's largest and tallest rock climbing gym. Onsight offers top rope/lead climbing and bouldering for all ages and abilities as well as a wide array of programming for adults and youth. Onsight even has a separate climbing room for private parties and events. We are proud to be a part of Knoxville's community! 


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Stay moving this Winter with these Winter Activities!

Yolanda Chen

By: LaDawn Wolfe PTA, ATC

As the temperatures turn colder and the days shorter, many of us feel the need to curl up in our homes and wait out the weather until spring. So, when the idea of another hour spent hoarded up in sweats, vegging out on the couch, picking popcorn out of the couch cushions and watching yet another series on Netflix does not appeal to you grab your coat, cap and gear and let me make some suggestions of various activities that will appease the outdoor enthusiasts in you! Knoxville and the East Tennessee region has lots of options to help fight the winter blahs (and pounds!) as well as feed your inner adventurer. As a self-proclaimed outdoor enthusiast and adventurer, I prefer to be on-the- go or at least to have options all year around and in all weather conditions.

Here are my top picks and just some of the activities, both indoor and outdoor, that will get your blood pumping, work off some Trail Mix and quite possibly energize your soul.

1. For the hiking and climbing minimalist who only needs a pair of shoes and a day pack:

House Mountain, Urban Wilderness and Mead's Quarry have scenic trails and rocky walls that beg to be ascended and are just minutes from downtown Knoxville.

2. For the kayaker, paddler and the open-boater:

Chota Canoe Club - The Chota Canoe Club hosts an indoor roll practice at theUniversity of Tennessee's Aquatic Center on Friday nights, ranging $5-15 depending on Club and ACA membership. Work on your roll, loops or bow-stale, while discussing weekend options for free flow. Family-friendly, but bring your own gear. For more information visit their website

3. For the cyclist of the mountain variety:

Sharps Ridge Memorial Park - It has multiple tracks that loop together to enable you to customize your ride based on time availability and the trails generally stay drier when others are a muddy mess.

Greenway - for those that want a more leisurely pedal, the Greenway offers a great option that meanders through parts of Knoxville that are much more moderate in regard to terrain and is family friendly!

4. And last, but certainly not least in my opinion, for the fitness classes’ lover:

Check with the local gyms, health and fitness centers and community centers for lists of classes they offer during the cold winter months. Over the last several years, I have signed up for a class that kept me moving, off the couch and introduced me to some really incredible people. From hula hoop and belly dancing to kickboxing. I have wiggled, swiveled, spun and jabbed my way through the cold winter months to a happier and healthier version of myself.

Whether you decide to go to Urban Wilderness, a Spinning Class or the Chota Canoe Club make sure that you stretch before doing any activities and bring plenty of water. We want you to be able to enjoy this Winter Season so If you are having aches and pains that are keeping you from doing the things that you love, including my list of top picks, contact us to schedule your FREE Pain and Injury Screening and we can help you get on your way to a pain free winter 865-573- 6458.

*For more information about myself and the Foothills Physical Therapy and Sports Medicine Team, visit our website at *

Repetitive Use Injuries

Yolanda Chen

By: Kailyn K. Sorensen, DPT

Loving running and playing tennis, I always encourage others to find outdoor activities they enjoy. Safely explore all the beautiful mountains, rivers, trails, and parks Tennessee has to offer with these tips to help prevent repetitive use injuries that commonly occur with outdoor activities. 

Running, cycling, hiking, kayaking, paddling, rowing, and rock climbing all involve repetitive movements which can cause what is known as “repetitive use injuries”. Repetitive use injuries can occur almost anywhere. Some examples of common repetitive use injuries: golfers elbow, tennis elbow, rotator cuff tendinopathy, patellar tendinopathy, de Quervains, plantar fasciitis, and bursitis.

Help combat these injuries with a few simple tips:

1) Gradually Increase. Have not ran, kayaked, or cycled in a few weeks, months, years? Start out slow with short distance and level terrain. Feel like you can push it and go a couple more miles? Probably not the best idea. Muscles and tendons need to be trained with in order to prevent injury. To ensure that you can continue doing what you love to do, gradually increase your mileage whether it is on land or in the water.

2) Stretch. Stretching following activity helps to prevent muscle imbalances that can be the cause for injury.

3) Ice. Use ice after activity if you experience pain, soreness, or swelling. Icing the area for 15-20 minutes helps to decrease swelling, pain, and may aid in quicker recovery time. 

If you have experienced a recent injury follow these steps:

1) Day of injury: Rest, Ice, and Elevate. Ice injured area for 15-20 minutes (unless you have a medical condition that contraindicates the use of ice) and elevate area above your heart level to promote healing.

2) Next day: If the area remains swollen and/or painful for greater than 24 hours contact your physical therapist who can perform a comprehensive evaluation to diagnosis your injury and establish a plan of care to help decrease swelling/pain, regain range of motion, strengthen weak muscles, correct form and posture, and prevent future related injuries. Your physical therapist will also be able to determine if your injury requires further evaluation by a physician.

Whether it is repetitive use injury, a fall, chronic condition, difficulty walking, trouble with activities of daily living, recent surgery requiring rehabilitation, or other musculoskeletal injury, your physical therapist will be able to establish a plan of care that will help you get back to what you love.

If you feel you need a consultation or help understanding your physical condition contact us at Foothills Physical Therapy and Sports Medicine Center. We offer a FREE Physical Therapy consultation to all of our past, current and potential patients. Feel free to contact 865-573-6458 to schedules yours, I will be more than happy to help you!

*Please be sure to contact your physician or ER for open wounds, head trauma, fractures, and other medical emergencies*

*For more information about myself and the Foothills Physical Therapy and Sports Medicine Team, visit our website at *

Thank you for taking the time to read my article on repetitive use injuries.

Stay well and enjoy the outdoors!

Kailyn Sorensen, Doctor of Physical Therapy


Setting Up for Success - Having a Positive Attitude

Jonathan Carter

How many times have I heard it? Honestly, it’s been far too many to count.

I guess I'll give it a try but I'm feeling pretty weak today.

That move is impossible - this route is stupid!

I've never sent a 5.11 before.

Here’s what happens. People receive a jolt of nervous energy just before attempting a climb. This dampens inhibition and causes climbers to blurt out whatever is really on their minds. And what is on climbers’ minds is often negative and self-defeating. Maybe the source of this negativity is self-deprecating humor/humility or maybe it’s genuine self-doubt. But the end result is usually a self-fulfilling prophecy of failure.

Maybe you really are feeling weak today, maybe that move really does seem impossible this time around, and maybe you never have sent a 5.11 before. But you aren’t going to feel stronger or send 5.11 or anything else if you approach the climb with a bad attitude. Sometimes you’ll surprise yourself for the better, but usually you’ll end up doing the negative thing you said you were going to do.

But don’t worry, people - there’s a better way! And you don’t even need to act like a conceited jerk! But you do need to think about what you’re thinking about and what you’re talking about before and while you climb. Are you psyching yourself out because of a grade or a climbing style that isn’t your strong suit? Are you focusing on being sore or tired or having fallen on the climb before? Find some helpful ways to get these thoughts in check and start practicing the method(s) that work for you.

Here’s some of what often works for me. I like to tap into a memory of a time when I climbed well - how I felt, what I smelled, the cool breeze or the warm sun. I also like to visualize the movement of the climb as much as possible, what it should feel like to have perfect execution, and how I might fix or push through any possible mistakes. I also like to get as excited as possible about the opportunity to climb the route or problem rather than thinking of it as a burden or obstacle. If it’s a climb I’ve tried a number of times before, I tell myself that I’m going to send it eventually - so it might as well be this time. These are just a few of the many ways you can improve your attitude and self-talk … and, along with that, improve your likelihood of success.

So, just like you check your knot before you climb, also check your attitude. You’ll be glad you did.