Physical Therapy San Pedro Podcast

The shoulder is one of the most mobile joints in the body—but that mobility comes with risk. In this episode, we break down shoulder dislocations—what they are, how they happen, how to know if you've dislocated your shoulder, and most importantly, what the rehab process actually looks like. If you've ever felt a "pop," had shoulder pain after a fall or injury, or you're trying to get back to sport safely—this episode is for you. 💡 In this episode, we cover: -What a shoulder dislocation actually is -The most common mechanisms of injury  -Signs & symptoms to look out for -What a reduction is and when to seek care -Common associated injuries (labrum, bone, nerve) -The rehab process from start to finish -What it really takes to return to sport safely 🎯 Key Takeaway: Just because your shoulder feels better doesn't mean it's ready. Strength + control = stability. Rehab matters. 📍 Need help with a shoulder injury? If you're in the San Pedro / Los Angeles area, we'd love to help you at Physical Therapy San Pedro.  📅 Book a session: https://physicaltherapysanpedro.com 📞 (424) 536-3023 📍 415 W 6th Street, San Pedro, CA 🌎 Not local?  We offer telehealth sessions and online programs to help you stay on track no matter where you are. 📲 Stay Connected: Instagram / Facebook: @physicaltherapysanpedro YouTube: Physical Therapy San Pedro 🎧 Listen to the Podcast: Available on Spotify, Apple Podcasts, Amazon Music & more ❤️ Thanks for watching and supporting our channel. — Dr. Brown & The PTSP Team

What does it really take to compete at the Olympic level? In this episode of the Physical Therapy San Pedro Podcast, Dr. Ja'nae Brown sits down with USA Cycling athlete Josh Hartman to break down the journey behind elite performance—beyond what you see on race day. This isn't just an athlete interview. This is a behind-the-scenes look at the discipline, setbacks, injuries, and mindset required to perform at the highest level—through the lens of both athlete and clinician. Dr. Brown shares her unique perspective working directly with Josh during USA Cycling training camps at the Velo Center and in the clinic, giving insight into what it takes to build, maintain, and return to elite performance. In this episode, we cover: -The journey to Team USA Injuries, setbacks, and comeback strategies  -What separates elite athletes from the rest Training, recovery, and performance habits  -The mindset required to compete at the highest level Josh's 2026 competition goals: Summer Slam UCI (June) National Championships (August) National Record Attempt (September)   If you're an athlete, coach, or clinician looking to better understand performance, recovery, and resilience—this episode is for you. 🎧 Subscribe for more real-world conversations on sports physical therapy, performance, and clinical leadership. ⭐ Leave a review if this episode helped you.  📤 Share with a colleague who's stepping onto the sidelines. Thanks for listening — and we'll see you in the next episode. Need help with injury recovery or performance training?  Work with our team at Physical Therapy San Pedro 📅 Book an in-person or virtual session at Physical Therapy San Pedro 🌐 https://physicaltherapysanpedro.com 📸 IG / FB: @physicaltherapysanpedro  📺 YouTube: Physical Therapy San Pedro 🎙️ Listen on Spotify, Apple Podcasts, Amazon Music, or wherever you get your podcasts. 📞 (424) 536-3023 📍 415 W 6th Street, San Pedro, CA 90731    💪 Guest: Josh Hartman- Track Cyclist USA National Team 📸 IG: @joshprohartman 🌐 joshhartman.org

What really happens when an athlete goes down on the sideline? In this episode of the Physical Therapy San Pedro Podcast, Dr. Ja'nae Brown sits down with Ann DeGrey, PT, DPT, SCS, EMR — board-certified sports physical therapist, EMR instructor, and founder of NovaSport Institute — to unpack one of the most important (and misunderstood) topics in sports medicine: 👉 Scope of practice 👉 Sideline authority 👉 The EMR title 👉 Malpractice coverage 👉 Chain of command in emergencies With more PTs stepping into event coverage roles, there's growing confusion around what training allows you to do — versus what your license legally permits. This episode breaks down the difference between education, authority, and designation. We cover: • What PTs are trained and licensed to do on the sideline • How that differs from an ATC's role in acute injury management • What "EMR" officially means — and why completing a course doesn't grant the title • Common malpractice myths ("I was just volunteering…" "Good Samaritan laws protect me…") • Why event-specific insurance matters • How to function effectively within a sideline medical team • When to act — and when to defer   💡 Key Takeaways: Good intentions don't replace legal clarity. Training improves readiness — not titles. Strong teams rely on clarity, not ego. Preparedness means knowing your scope, role, and coverage.   If you're a PT, ATC, chiropractor, or healthcare professional considering sideline coverage, this is a conversation you need to hear before something goes wrong. __________________________________________________________________________________ 🎧 Subscribe for more real-world conversations on sports physical therapy, performance, and clinical leadership.  ⭐ Leave a review if this episode helped you. 📤 Share with a colleague who's stepping onto the sidelines. Thanks for listening — and we'll see you in the next episode.   Stay Connected & Take the Next Step  📅 Book an in-person or virtual session with Dr. Ja'nae Brown at Physical Therapy San Pedro 🌐 https://physicaltherapysanpedro.com 📸 IG / FB: @physicaltherapysanpedro 📺 YouTube: Physical Therapy San Pedro 🎙️ Listen on Spotify, Apple Podcasts, Amazon Music, or wherever you get your podcasts. 📞 (424) 536-3023 📍 415 W 6th Street, San Pedro, CA 90731   💪 Guest: Dr. Ann DeGrey , PT, DPT, SCS, EMR - Owner Novasport Institute, Clinic Director at Moti Physiotherapy 📸 IG: @Dpt_Ann 🌐 Advanced Sports Emergency Responder Course Link 📘 LinkedIn

🎧 Podcast Show Notes (Apple Podcasts & Spotify) January is when a lot of people feel stiff, deconditioned, and unsure how to get back into movement — and going all-in usually backfires. In Episode 64, Dr. Ja'nae Brown sits down with Lawrence Alcera, owner of Port Town Fitness, to talk about what it really looks like to reset your body this year — without extremes. In this episode, we discuss: • Why January feels so hard on the body • Common misconceptions about getting back into fitness • How to overcome overwhelm and just start • Finding movement you actually enjoy • Why community matters for consistency • How to avoid burnout and injury • How physical therapy and strength training support long-term health This episode is for anyone in San Pedro who wants to move better, feel stronger, and build habits that actually last. 👉 Start small. Stay consistent. Ask for help. Stay Connected & Take the Next Step 📅 Book an in-person or virtual session with Dr. Ja'nae Brown at Physical Therapy San Pedro 🌐 https://physicaltherapysanpedro.com 📸 IG / FB: @physicaltherapysanpedro 📺 YouTube: Physical Therapy San Pedro 🎙️ Listen on Spotify, Apple Podcasts, Amazon Music, or wherever you get your podcasts. 📞 (424) 536-3023 📍 415 W 6th Street, San Pedro, CA 90731 💪 Guest: Lawrence Alcera — Port Town Fitness 📸 IG: @porttownfitness 🌐 https://porttownfitness.com 📘 Facebook: Port Town Fitness

Technical skill didn't build my business — leadership, hard lessons, and uncomfortable growth did. In this episode, I share the real story behind building a sports physical therapy practice from the ground up: ✔️ Why PT school didn't prepare me for ownership ✔️ The mistakes I made hiring, scaling, and trying to do everything myself ✔️ What actually worked better than I expected ✔️ How my leadership changed as the business grew ✔️ What I'm doing differently heading into 2026 This isn't a highlight reel. It's an honest look at the transition from clinician to CEO — the risks, the pivots, the burnout, the clarity, and the growth that shaped both me and Physical Therapy San Pedro. If you're a physical therapist, health care professional or fitness expert considering ownership, already in business, or simply navigating leadership and growth — this episode is for you. 🎧 Listen now on YouTube, Spotify, or Apple Podcasts  📲 Follow @physicaltherapysanpedro for education, leadership insight, and athlete-focused care 💻 Recovering from an injury? We offer onsite and Telehealth appointments. Our team specializes in: ✔️ Sports Rehabilitation ✔️ Concussion Rehab ✔️ Dance Medicine 💬 Have questions? 📞 Contact Us Phone: (424) 536-3023 📍 San Pedro & LA | Telehealth available  Location: 415 W 6th Street, San Pedro, CA 90731 Email: [email protected] Website: www.physicaltherapysanpedro.com Stay strong. Stay moving. ❤️ — Dr. Ja'nae Brown

Join Dr. Brown and the PTSP team as we close out one of our most eventful years yet. In this episode, we look back at our big move to downtown San Pedro, our Grand Opening, team growth, Lift Clinics, and all the athletes and community events we supported throughout 2025. We're sharing lessons from new tech, continuing education, mental toughness training, mentoring future clinicians, and launching our online ankle and knee programs. Plus, a sneak peek at what's coming this December and how YOU can reflect and reset heading into 2026. Whether you're an athlete, dancer, parent, or PT lover—this year-in-review is packed with insights, stories, and gratitude. Stay strong. Stay moving. See you in 2026. 💬 Have questions? Send us a DM. 💻 Recovering from an injury? We offer onsite and Telehealth appointments. Our team specializes in: ✔️ Sports Rehabilitation ✔️ Concussion Rehab ✔️ Dance Medicine 📞 Contact Us Phone: (424) 536-3023 Location: 415 W 6th Street, San Pedro, CA 90731 Email: [email protected] Website: www.physicaltherapysanpedro.com 📲 Stay Connected: 🎥 YouTube: @Physical Therapy San Pedro 📘 Facebook: https://www.facebook.com/physicaltherapysanpedro 📸 Instagram: https://www.instagram.com/physicaltherapysanpedro 🌟 Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2 Whether you're an athlete, dancer, or just working through an injury, remember: healing takes strength — both mental and physical — and you don't have to do it alone. — Dr. Ja'nae Brown & The PTSP Team

The holidays are coming — and so is the break in your routine. 🏋️‍♂️
Whether you're wrapping up playoffs, heading home from college, or balancing family life and training, this is the time most athletes lose momentum. In this episode, our PTSP team breaks down how to keep your edge through the holidays:
🔥 Keep training (without overdoing it)
💤 Recover like it matters
💪 Focus on small wins that keep you strong Because the holidays don't have to be a setback — they can be your advantage. 💬 Have questions? Send us a DM. 💻 Recovering from an injury? We offer onsite and Telehealth appointments. Our team specializes in: ✔️ Sports Rehabilitation ✔️ Concussion Rehab ✔️ Dance Medicine 📞 Contact Us Phone: (424) 536-3023 Location: 415 W 6th Street, San Pedro, CA 90731 Email: [email protected] Website: www.physicaltherapysanpedro.com 📲 Stay Connected: 🎥 YouTube: @Physical Therapy San Pedro 📘 Facebook: https://www.facebook.com/physicaltherapysanpedro 📸 Instagram: https://www.instagram.com/physicaltherapysanpedro 🌟 Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2 Whether you're an athlete, dancer, or just working through an injury, remember: healing takes strength — both mental and physical — and you don't have to do it alone. — Dr. Ja'nae Brown & The PTSP Team

🏆 Ever wondered what sports physical therapy is really all about? 🤔 In this video, Dr. Bay, Dr. Silverton, and Dr. Brown dive into the most common questions athletes and active people ask. From how PT helps you bounce back after injuries, to the ways it can improve performance and prevent setbacks, our team breaks it all down in a way that makes sense whether you're a weekend warrior or a competitive athlete. ⚡️ If you've ever been curious about when to see a sports PT, what recovery really looks like, or how training and rehab can work together, you won't want to miss this conversation. 👟 Meet the PTSP Team: Dr. Bay, Dr. Silverton, and Dr. Brown — passionate about helping athletes move better, recover stronger, and keep playing the sports they love. 💡 What you'll get from this video: • Straight answers to questions athletes ask most • Pro tips for recovery, injury prevention, and performance • A clear picture of how sports PT can fit into your training and lifestyle Drop your own questions in the comments — we might feature them in the next Q&A! And don't forget to like, share, and subscribe for more insights from our team. #SportsPT #AthleteRecovery #InjuryPrevention #PhysicalTherapy #PTSP #AskAPhysicalTherapist

🎙️ What does it mean to be Dance Strong? It means flipping the script on injury in the dance world: 🩰 No more hiding pain. 💪 No more silence. ❤️ Putting your health first—so you can keep moving, performing, and thriving. In this episode, we're joined by Dr. Maile Bay-Jacques, a physical therapist passionate about helping dancers and athletes build resilience, recover from injury, and unlock their full potential. Dr. Bay graduated from UC Santa Barbara (B.S. Biology, 2006) and earned her Doctorate in Physical Therapy from USC (2009). As an OCS, CSCS, and specialist in dance therapy, pilates, yoga, and blood flow restriction training, she combines science with mindful movement to empower her patients. 🌟 "I Am Dance Strong" is more than a phrase—it's a movement close to our heart. Tune in to hear Dr. Bay's story, insights, and how she's helping dancers everywhere stay strong—onsite or via Telehealth. ➡️ Dancers: If you're recovering from injury or want to build the strength & conditioning to stay ahead of them, book a 1:1 session with Dr. Bay at Physical Therapy San Pedro. She's here to keep you Dancing Strong.

Getting faster isn't just about running harder. It's about training smarter — with the right mechanics, strength, and mental focus to support it. And avoiding injury? That's just as strategic. In today's episode, I sat down with Coach Stacey Iliff to break down how athletes can run faster, cut sharper, and stay healthy while doing it. From biomechanics to mental performance, we cover the full picture. Stacey brings not only her credentials in Strength & Conditioning, Exercise Physiology, and functional movement — but also her personal journey as a former D1 soccer player and gym owner. Together, we talk through: ✔️ Why most athletes run with faulty mechanics ✔️ How to train true speed and multi-directional agility ✔️ The link between strength, reaction time, and injury prevention ✔️ Why training your mind is just as important as training your body Whether you're coaching athletes or training to be one — this episode is packed with insights to help you train harder, move better, and stay in the game longer. 💬 Have questions? Send us a DM. 💻 Want to train with us? We offer onsite and Telehealth appointments specializing in: ✔️ Speed & Agility Training ✔️ Sports Injury Rehab ✔️ Return-to-Sport Programming 📞 Contact Us Phone: (424) 536-3023 Location: 415 W 6th Street, San Pedro, CA 90731 Email: [email protected] Website: www.physicaltherapysanpedro.com 📲 Stay Connected: 📘 Facebook: /physicaltherapysanpedro 📸 Instagram: /physicaltherapysanpedro 🌟 Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro Whether you're sprinting toward your next goal or rehabbing your way back — strong minds and strong bodies start here. — Dr. Ja'nae Brown & The PTSP Team

Getting injured is never easy. Beyond the physical pain and limitations, there's often a deeper challenge — the mental struggle. The fear of not returning to your sport, the frustration of setbacks, and the anxiety about the future can weigh heavily on any athlete. That's why today's episode focuses on the mental side of recovery — how to stay mentally strong, resilient, and focused even when your body is healing. I had the incredible opportunity to sit down with Martins Licis, Latvian-American strongman and winner of the 2019 World's Strongest Man competition. We talked about what it means to have a "Strongmanned Mindset" and shared personal stories about overcoming injuries — from the physical toll to the emotional impact — and how we pushed through them to come back stronger. 💬 Have questions? Send us a DM. 💻 Recovering from an injury? We offer onsite and Telehealth appointments. Our team specializes in: ✔️ Sports Rehabilitation ✔️ Concussion Rehab ✔️ Dance Medicine 📞 Contact Us Phone: (424) 536-3023 Location: 415 W 6th Street, San Pedro, CA 90731 Email: [email protected] Website: www.physicaltherapysanpedro.com 📲 Stay Connected: 🎥 YouTube: @Physical Therapy San Pedro 📘 Facebook: https://www.facebook.com/physicaltherapysanpedro 📸 Instagram: https://www.instagram.com/physicaltherapysanpedro 🌟 Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2 Whether you're an athlete, dancer, or just working through an injury, remember: healing takes strength — both mental and physical — and you don't have to do it alone. — Dr. Ja'nae Brown & The PTSP Team

Getting injured is not fun. Not only do you have the physical pain and limitations of daily activities as an athlete, but you also face the fears and anxiety of not returning to your sport. That's why today's episode focuses on what to do when the mental struggle becomes just as real as the physical one. I sat down with my colleague Dr. Jason Von Steitz, psychologist and sport performance specialist, to learn practical strategies that help athletes build mental toughness during the recovery process. Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 415 W 6th Street, San Pedro, CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

This National Physical Fitness and Sports Month, it's time to clear the confusion about what really works in fitness. Join Dr. Ja'nae Brown and Lawrence Alcera, co-owner of Port Town Fitness as they pull back the curtain on the most common fitness myths holding you back in 2025. From misleading social media trends and fad diets to the false promises of quick fixes, this episode gets real about why these misconceptions still spread—and how you can break free from them.  Tune in and take the first step toward a healthier, stronger version of you. The Port Town Fitness Team: Location- 415 W 6th St, San Pedro, CA Contact- (424)536-3122 Website- https://porttownfitness.com/ Instagram- https://www.instagram.com/porttownfitness/ Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 415 W 6th Street, San Pedro, CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US!  YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

One of the most common complaints we hear in physical therapy is upper back pain—that nagging discomfort between the shoulder blades. It's sore, tight, tender, and often feels like if someone could just dig into it with their fist, the pain would go away. The culprit? An upper back strain. In this episode, we'll break down the symptoms, causes, and most importantly, how we fix this problem and get you back to feeling your best. FULL BLOG: https://www.physicaltherapysanpedro.com/post/episode-54-upper-back-strain-why-it-happens-how-to-fix-it-for-good Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 415 W 6th Street, San Pedro, CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US!  YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2  

A rib sprain can quite literally "take your breath away," making even simple movements and breathing painful. Without proper treatment, it can lead to ongoing instability and dysfunction. In this episode, we are discussing the structures involved in a rib sprain and the essential steps for proper healing. FULL BLOG: https://www.physicaltherapysanpedro.com/post/episode-53-rib-sprains-causes-symptoms-and-effective-recovery-strategies Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 415 W 6th Street, San Pedro, CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog  *FOLLOW US! YouTube @Physical Therapy San Pedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Do you spend hours slumping over your desk or staring down over your phone? That nagging tension or pain in your neck, shoulders, or upper back could be more than just bad posture—it might be Upper Crossed Syndrome (UCS). Upper Crossed Syndrome is a common condition caused by muscle imbalances in the upper body, often due to poor posture and repetitive behaviors. Left unaddressed, UCS can lead to chronic discomfort and even limit your range of motion. In this episode, we break down everything you need to know about UCS, including how it develops, the signs and symptoms, and why physical therapy is a targeted, effective approach to addressing it. Don't wait—take control of your posture and well-being today! Watch now and discover practical tips and expert advice to help you feel your best. Your body will thank you! FULL BLOG: https://www.physicaltherapysanpedro.com/post/understanding-upper-crossed-syndrome-what-it-is-and-how-it-affects-you Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 415 W 6th Street, San Pedro, CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Performing in or attending The Nutcracker ballet is one of the largest holiday traditions in the dance world! Physical Therapy San Pedro (PTSP) has been proudly supporting the San Pedro City Ballet's Nutcracker for over five seasons. It has been a true honor for us and we love supporting our community. The work begins long before the holiday season, in the summer months, even before auditions take place. In this episode, we are discussing how PTSP prepared the Nutcracker 2024 Dancers with Strength, Conditioning, and Injury Care. FULL BLOG: https://www.physicaltherapysanpedro.com/post/from-rehearsals-to-curtain-call-preparing-nutcracker-2024-dancers-with-strength-conditioning-and-i Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 415 W 6th Street, San Pedro, CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US!  YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

2024 at Physical Therapy San Pedro was full of challenges, but many good things also came to fruition! Come along for the ride and see what it's like to be part of a Sports Physical Therapy Team! To our patients, clients, followers, and supporters—thank you! Here's to 2025. Great things are on the horizon, and we can't wait to share them with you! FULL BLOG: https://www.physicaltherapysanpedro.com/post/episode-50-2024-its-a-wrap Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2  

At Physical Therapy San Pedro, we understand the pressure young athletes endure to perform at their best. One critical element that can significantly impact their performance and longevity in sports is strength training. Injuries are a common occurrence in the world of athletics. They can happen during games, practices, or even just during regular physical activity. In this episode, we will discuss: Why do these injuries occur? The benefits of strength training.  Training recommendations.  Overcoming obstacles. Strength training is not just an option; it's a necessity for every athlete! FULL BLOG: https://www.physicaltherapysanpedro.com/post/episode-49-why-high-school-athletes-need-to-strength-train-year-round Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2 

At Physical Therapy San Pedro (PTSP), we're excited to highlight our incredible team for 2024! No matter who we have had on the PTSP team, our practice is committed to helping you achieve peak performance and optimal health. Each member brings a wealth of knowledge, diverse expertise, and a shared commitment to empowering our patients. We will also discuss our Mission, Services, and how you can Receive Help Beyond our Clinic Walls! READ THE FULL BLOG: https://www.physicaltherapysanpedro.com/post/episode-48-meet-the-new-faces-introducing-the-dynamic-ptsp-team-of-2024 Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

AT Physical Therapy San Pedro, we've seen firsthand how injuries can impact an athlete's performance and mental state! There are things you can do to lengthen your recovery time from an injury and specific things you can do to speed up your recovery. We will discuss how you can optimize your recovery while minimizing the risk of re-injury. ⬇️ Understand the Injury Emphasize Rest and Protection Early On  Gradual Rehabilitation Use Active Recovery Techniques Incorporate Cross-Training Nutrition: Fuel for Recovery Get Enough Sleep Mental Conditioning Utilize Modalities as Appropriate Listen to Your Body Injuries are an inevitable part of athletic life, but with the right approach, you can recover efficiently and reduce the risk of future injuries. FULL BLOG: https://www.physicaltherapysanpedro.com/post/episode-47-speeding-up-recovery-tips-from-a-sports-physical-therapist Remember, every injury is unique, so always consult with your physical therapist and healthcare team to tailor a recovery plan specific to your needs. To learn more about injury recovery, Follow and LIKE our Blog and subscribe to our email list: https://www.physicaltherapysanpedro.com/ Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2 

One of the most common low back injuries is the disc herniation! At Physical Therapy San Pedro we see a ton of patients on a daily basis in our center with this injury. For this reason, we have become experts in treating herniated discs! If you are struggling with Low Back Pain, numbness, tingling, or weakness in your legs, or you were told that you have a disc bulge, then this blog is for you. We will be discussing: -Anatomy -Common symptoms -and Treatment options FULL BLOG: https://www.physicaltherapysanpedro.com/post/episode-46-disc-herniations-anatomy-symptoms-and-treatment We hope this information helps you gain a better understanding of Disc Herniations. To learn more about the other types/causes of low back pain, Follow and LIKE our Blog and subscribe to our email list: https://www.physicaltherapysanpedro.com/ Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at: [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2  

Have you ever experienced a nagging pain in your low back, above the back of your hip?  This area below your lower back is known as your sacroiliac joint or "SIJ." We will be discussing: -The structures of the SIJ -Common risk factors/ mechanisms of injury -and Treatment FULL BLOG: https://www.physicaltherapysanpedro.com/post/episode-45-si-joint-pain-anatomy-risk-factors-and-treatment If you are dealing with SIJ pain, it is important to work closely with a Physical Therapist to develop a tailored treatment plan that addresses your specific needs and goals. To learn more about the other types/causes of low back pain, Follow and LIKE our Blog and subscribe to our email list here: https://www.physicaltherapysanpedro.com We have several more blogs coming on Low Back Pain! Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog  *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2  

Low Back Pain is always a hot topic because it impacts so many of us on a daily basis. KNOWLEDGE IS POWER. If we can understand how the spine works, its likes and dislikes, then we can do a lot to help ourselves heal or prevent future occurrences. In this Episode, we will discuss: -Anatomy -Common Symptoms -The Healing Process -Treatment  Don't let low back pain hold you back, if you are stuck get help, you will be so happy that you did. Whether you reach out to us for help or get it elsewhere, we wish you so much luck and are sending healing vibes for a full recovery. This is the first installment of our Spine Series, and several more blogs are coming on Low Back Pain. Blog:  https://www.physicaltherapysanpedro.com/post/episode44-low-back-pain-understanding-sprains-strains  Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2 

Getting injured can be pretty devastating! Today, we want to share some of the things we think are most important for you to know as you rehab and move through an injury back to health.  Here are the Top 10 Things that you should know when dealing with an injury! #1 The body is amazing at healing but it takes time #2 Consistency is Key #3 Rehab is not linear #4 There are a lot of things you can do #5 Avoid aggravating activities #6 Make sure you are partnering with the right team #7 If you overdo it, don't overreact #8 Keep Moving #9 No Pain No Gain is not a thing in Rehab #10 Be patient with your progress Stay tuned as we break these down! Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and  Dance Medicine.  Dr. Ja'nae Brown & The PTSP Team  *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at :  [email protected]  *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube  @Physical Therapy San Pedro   Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Do you have pain in your butt? Like this nagging, sharp pain when you sit down, stand up, walk, or run? In this blog, we are breaking down everything you need to know about Piriformis Syndrome. Link to EPISODE 42 BLOG We will discuss: -Anatomy -Causes & Symptoms -Treatment Options -Prevention If you are struggling with pain in the posterior hip region, don't wait—get it checked out! We are always happy to help with treatment or strength and conditioning. Reach out to the PTSP Team! We work with clients on-site and virtually through Telehealth. Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2  

If you've experienced lateral hip pain, you understand that hips don't lie!  Lateral hip pain can be debilitating and stop you from doing simple daily tasks. Athletes and active individuals are confronted with this issue most often.  We will discuss:  -The structures of the lateral hip -Common pathologies -Mechanisms of injury -and a variety of Treatment options that can help reduce symptoms and assist you in getting back to doing the things you love pain-free.  We have also discussed Anterior Hip Pain, so if you haven't already, check it out.  If you've been dealing with lateral hip pain and it's starting to interfere with your daily life, sport, or hobbies, don't hesitate to book an evaluation with our team! We will create a thorough rehab program designed just for you. Have questions? Send us a direct message. Got an injury? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and  Dance Medicine.  Dr. Ja'nae Brown & The PTSP Team  *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at :  [email protected]  *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube  @Physical Therapy San Pedro   Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Did you know there could be many reasons for pain in the front of the hip? In this blog post, we will review: -The different types of anterior hip pain -Symptoms -Causes -Easy things you can do on your own to reduce your pain Read the full blog here:  https://www.physicaltherapysanpedro.com/post/pain-in-the-front-anterior-of-your-hip-causes-treatment  If you're experiencing anterior hip pain, the BEST thing you can do is get a Physical Therapy consult! Sometimes, there are some simple and very effective exercises that you can start implementing that will help your hip immediately start feeling better. Other times, you may need some intensive work to restore mobility, flexibility, stability, and strength in your hip joint. If you are struggling with hip pain, don't wait- get it checked out! Reach out because we would love to help you! We work with clients on-site and virtually through Telehealth. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment  *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

It is difficult to reflect on the past because we always think about our next adventure, plan, and goals. But it is extremely important to reflect. Reflecting gives us the opportunity to decide if we achieved the goals we set for the year, be proud of our accomplishments, and evaluate if we missed the mark somewhere so we can improve going forward! We will highlight all the great things we accomplished in 2023 at Physical Therapy San Pedro. The BIG things we achieved, the small things we do every day, and the areas that we want to improve on for next year. Come along on this journey with us, and then once you have finished, go and do the same for your 2023! READ MORE HERE: https://www.physicaltherapysanpedro.com/post/2023-it-s-a-wrap At PTSP we can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Ankle sprains are one of the most common injuries in the athlete. This blog is going to educate you on what an ankle sprain is, what you can do to manage them when they occur, and how you can develop good ankle hygiene! READ MORE HERE: https://www.physicaltherapysanpedro.com/post/episode-38-how-to-prevent-and-manage-ankle-sprains  An ankle sprain is when you overstretch a ligament in your ankle. There are 4 main ligaments in the ankle that can be sprained: (1) Anterior talofibular (2) Calcanealfibular (3) Posterior talofibular (4) Deltoid There are 2 main types of ankle sprains: (1) Inversion sprains: occur when your ankle goes "inward" and will result in a sprain to your lateral ankle ligaments. (2) Eversion sprains: occur when your ankle goes "outward" and will result in a sprain to your medial ankle ligaments. The treatment and management of an ankle sprain depends on the severity of the injury, is it Mild, Moderate, or Severe. Treatment and management is as follows: (1) Acute Phase (1-2 weeks ) (2) Subacute Phase (2-6 weeks ) (3) Rehabilitation Phase:(4-12weeks) (4) Return to Play Phase: (8-12 weeks) (5) Maintenance/Prevention Phase: ongoing aka Ankle Hygiene Injuries take time to heal, but if you do it right, you will be able to prevent future injuries and develop a resilient and strong ankle.  If you are struggling with an ankle sprain, don't wait- get it checked out! Reach out because we would love to help you! We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2  

Are you suffering from ankle pain or mobility issues? It might be time to investigate if you have Ankle Impingement. Join us in this discussion as we break down the anatomy, symptoms, diagnosis, and treatment. Put an end to debilitating pain and get the help you need! READ FOR MORE:  https://www.physicaltherapysanpedro.com/post/episode-37-ankle-impingement-what-to-look-for-how-to-treat-it Ankle Impingement is the abnormal interaction of bones, ligaments, and or other soft tissue structures of the ankle joint.  The ankle can be impinged on the front border (anterior impingement) or the back side (posterior impingement).  Your Physical Therapist will help guide your care through: Activity Modification Flexibility and Mobility Progressive Strengthening Ankle Stability Plyometrics Surgery At Physical Therapy San Pedro, we want to help you reduce pain and stay strong! Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine.  Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Are you looking to make a full recovery after an Achilles tendon rupture? Look no further! Achilles tendon ruptures are among the most dreaded injuries for athletes and active individuals due to their potential for long-lasting consequences. If you're searching for rehabilitation and healing techniques after your Achilles tendon ruptures, these tips are for you. READ FOR MORE: https://www.physicaltherapysanpedro.com/post/aaron-rodgers-out-for-the-season-comprehensive-treatment-after-achilles-tendon-repairs  We will cover: Anatomy & Different Types of Tears Symptoms & Mechanisms of Injury  Phases of Rehabilitation:  Phase 1- Early Post-Op Phase 2- Late Post-Op Phase 3- Transitional Phase 4- Strengthening and Functional Rehabilitation Phase 5- Return to Athletic Patterns and Return to Sport The Achilles tendon is a thick, powerful cord of tissue (thickest and strongest tendon in the human body, FYI) that connects the calf muscles, gastrocnemius, and soleus to the heel bone. There are two common types of Achilles tendon tears: Partial and Complete Tears. Additionally, we will consider symptoms common with this injury, such as the feeling of being kicked in the calf, popping or snapping sound upon injury, and more. We'll also uncover how an Achilles tendon rupture occurs with the most common Mechanisms of Injury. The rehab process requires patience, time, and commitment from the athlete and expert guidance from the rehab team. So, as we discuss our five phases of rehabilitation, pay close attention, as this will play a pivotal role in helping individuals regain strength, flexibility, and function. With the help of medical professionals and a solid commitment to rehabilitation, many individuals can overcome Achilles tendon injuries and fully recover. Get started on your journey to recovery today! Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube @Physical Therapy San Pedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Plantar fasciitis is an incredibly painful condition, especially since we rely on our feet for walking. Remember, plantar fasciitis isn't limited to runners; it can affect anyone who spends extended periods on their feet. So, whether you're a longshoreman, a truck driver, or just someone who enjoys a casual stroll, these tips can help you too. READ FOR MORE: https://www.physicaltherapysanpedro.com/post/episode-35-a-plantar-fasciitis-rehabilitation-guide   We will cover:   1. Anatomy and Symptoms 2. Phase 1 - Symptom Management 3. Phase 2 - Flexibility and Strength Training 4. Phase 3 - Returning to Activity   We will delve into insights about the structure of the plantar fascia, that thick band of fibrous tissue running along the bottom of your foot. We'll also discuss the common symptoms you might experience if you have plantar fasciitis, such as the sharp, stabbing pain in the heel, especially in the morning.   Additionally, we'll emphasize the importance of managing these persistent symptoms without giving up on your activities entirely. It's all about modifying and deloading rather than quitting altogether. Stretching, soft tissue techniques, and the use of orthotics or taping might be part of the plan.   We'll also address gait analysis, flexibility, eccentric exercises, and balance training. This phase is crucial for rebuilding strength and preventing a recurrence.   This is where the fun begins! We'll help you get back on your feet (pun intended) and provide you with exercises tailored to your specific sport or activity. This may involve plyometrics, running, sprinting, and even directional changes. Gradual exposure to the sport you love is key here.   Stay healthy, stay active, and keep an eye out for more exciting episodes coming your way! Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Patellar tendinopathy is a common issue in sports physical therapy, and we've got all the insider knowledge you need. From Anatomy to injury mechanisms and treatment options, we've got you covered. **Anatomy and Injury Mechanisms** The patellar tendon runs from the base of the patella to the tibial tuberosity, translating forces during knee extension and stabilizing the patella during various movements. Repetitive stress and overuse, especially in sports like basketball, volleyball, and track, can lead to microtears and pain in the tendon. **Treatment Options** In the beginning phase (lasting around 1-4 weeks), we'll focus on symptom modification, gentle strength training, and muscle flexibility. We'll also help you with activity modification to keep you moving without exacerbating the condition. In the middle phase (around 4-8 weeks), we'll progress to progressive strengthening, neuromuscular control, and dynamic movements. We'll address muscle imbalances and ensure you feel confident and stable in your movements. In the late phase (8 weeks and beyond), we'll go for aggressive strength, return-to-sport drills, agility, power, and plyometrics. We want you back at 100% and performing at your best! **Workout Fun!** Throughout your rehab journey, we'll tailor exercises specifically for you. From isometrics and split squats to linear accelerations and sprints, we'll make sure you enjoy challenging yourself while healing. Remember, it's all about load management. Listen to your body, stay within your pain tolerance (around 0-3 out of 10), and be patient with yourself. Recovery takes time, but with our guidance, you'll be back in action in no time! Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

We dive deep into the topic of ACL injuries. Dr. Bay chose this knee injury to discuss due to the challenges he's faced while rehabilitating ACL injuries. Dr. Daisuke explains the mechanisms of ACL injury, including non-contact mechanisms like jumping and landing, as well as cutting or changing directions. Symptoms such as swelling, instability, and pain are common. We also highlight the prevalence of combined injuries involving the cartilage or meniscus. Dr. Sandoval discusses the factors considered when determining a treatment plan for ACL tears, such as the grade of the tear, patient goals, and activity levels. The choice between surgical and non-surgical approaches is explored, with surgical options involving ACL reconstruction using tendon or ligament grafts. The importance of rehabilitation after surgery is emphasized. Dr. Daisuke clarifies that conservative rehabilitation may not always be effective for full ACL tears, and the decision depends on various factors. Dr. Bay shares insights on different surgical options, considering factors like the patient's condition and body type. We further explain the phases of rehabilitation, from pre-surgery to the return to sport phase and injury prevention. The importance of careful progressions, individualized care, and comprehensive rehabilitation is highlighted. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

We dive into the topic of meniscus injuries and provide valuable insights into their symptoms, diagnosis, and rehabilitation. We begin with an overview of the knee's anatomy and the role of the meniscus in providing stability and shock absorption. Read the blog to learn more! Dr. Bay explains the mechanism of meniscus injuries and their common symptoms, including pain, swelling, and sensations like catching or giving way. We emphasize the importance of seeking professional assessment and diagnosis based on clinical assessment and symptoms, although scans may provide additional information for complex cases. Dr. Sandoval discusses the different phases of meniscus injury rehabilitation, including the early, middle, and late phases. Rehabilitation aims to promote range of motion, improve strength, and gradually return athletes to their desired sports or activities. We highlight the importance of tailored rehabilitaation programs for surgical and non-surgical approaches. We address common questions related to meniscus tears, such as the need for scans and the decision between surgical and non-surgical treatments. While scans may offer additional insights, diagnosis and treatment decisions can often be made based on clinical assessment and symptoms. Research suggests similar outcomes with or without surgery for most meniscus injuries, and non-surgical approaches may offer cost savings and quicker recoveries. Dr. Ja'nae Brown emphasizes the importance of rehabilitation in meniscus injury management and the benefits of prehabilitation exercises in preventing injuries and optimizing recovery outcomes.  Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

We discuss total knee replacement and addressing common concerns. If you've ever considered getting a total knee replacement but weren't sure if it's the right choice for you, or if you know someone who has had a poor outcome after the procedure, this discussion is for you. We want to encourage you that with the right approach, time, and effort, positive outcomes are possible after total knee replacement. Read the blog to learn more! Dr. Sandoval was inspired to write a blog about total knee replacement because of one of his patients, a triathlete and older adult. Despite needing a total knee replacement, he wanted to continue his high-level activities like long-distance cycling, swimming, and even running. His determination and journey touched our hearts, and we felt compelled to share his story and insights with you. In this video, Dr. Daisuke explains what happens during a total knee replacement, addressing common concerns and misconceptions. We also discuss the typical outcomes for patients after the procedure, emphasizing the importance of rehabilitation and commitment to achieving successful results. Factors that impact prognosis and positive outcomes are explored by Dr. Bay, highlighting the patient's commitment, prior level of function, and communication with the healthcare team. We dive into the different phases of rehabilitation, covering the early, middle, and late stages. Dr. Bay-Jacques, Dr. Sandoval, and Dr. Daisuke share valuable insights and exercises tailored to each phase, guiding recreational athletes toward a successful recovery and return to their desired sports and activities. If you're a recreational athlete considering a total knee replacement, know that positive outcomes are within reach. Find a skilled surgeon, commit to your physical therapy program, and communicate openly with your healthcare team. Remember, the journey may take time, but with dedication and the right approach, you can regain your strength and get back to doing what you love. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Knee pain is a prevalent issue, and we see it frequently at our clinic. It's one of the most common areas of the body where injuries occur. In this video, we'll provide you with some simple tips to help reduce knee pain, especially for those who can't seek professional care or don't have access to it. Read the blog to learn more! Dr. Daisuke will share two straightforward things you can do right away to reduce your knee pain. The first tip is to modify your activities to manage your symptoms. For example, if running causes knee pain, start with low-intensity walking and gradually increase the speed and change the terrain. The key is to stay active without worsening the pain. The second approach is graded exposure. If certain exercises like back squats cause discomfort, try alternatives such as goblet squats or wall sits. Begin with shorter durations and gradually increase them over time, tracking your progress objectively. These tips are your take-home exercises to reduce knee pain. Remember, even if you can't perform the full activity immediately, doing something is better than nothing. If you find it challenging to modify your symptoms or determine the appropriate level of exposure, that's where we, as physical therapists, can help. We have the expertise to guide you through the rehabilitation process, assessing your movements, and helping you achieve your goals. Every knee condition is unique, and each requires a tailored approach. In our upcoming series, we'll delve deeper into specific knee injuries, providing more detailed education to address your needs. If you have a particular knee condition you'd like us to cover, please let us know in the comments. Your feedback matters to us, and we want to address the topics that are most important to you. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Through our conversation, we provide practical tips and personal experiences to inspire and guide you on your journey.  Read the blog to learn more! From breaking down goals into manageable milestones to finding activities you genuinely enjoy, we share valuable strategies for maintaining consistency and making progress. We emphasize the importance of community and the impact it can have on your motivation and accountability. Surrounding yourself with like-minded individuals who share your goals can provide the support and encouragement needed to stay committed. We also discuss the significance of resilience and perseverance when faced with challenges and setbacks. Remember, progress is not always linear, and temporary obstacles should not deter you from your long-term goals. Thank you for joining us in this discussion on staying the course. Remember, you have the power to make 2023 your best year yet. Let's go! Together, we can achieve great things. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Join Dr. Ja'nae Brown, Dr. Bay-Jacques, Dr. Daisuke, and Dr. Sandoval as they discuss common injuries in fantasy football and how they can affect both players and leagues. As fantasy football enthusiasts and injury experts, the team at Physical Therapy San Pedro brings a unique perspective to this discussion. They explore the connection between real-life injuries and their implications for fantasy football. From high ankle sprains to hamstring strains, concussions, and ACL tears, they delve into the common injuries that can disrupt your fantasy football season. Learn about the recovery timelines for these injuries, the importance of proper management, and the potential risks of returning to play too soon. The team emphasizes the role of physical therapy in the rehabilitation process and highlights the benefits of seeking professional help for sports-related injuries. Discover the real-life examples of mismanagement and successful recoveries, gaining valuable insights into how these experiences can inform your fantasy football decisions. The team encourages viewers to prioritize rest, rehabilitation, and expert guidance to optimize their recovery and performance. Join the discussion and gain a deeper understanding of how injuries impact fantasy football leagues. Stay tuned for more engaging content from Physical Therapy San Pedro, your go-to source for injury expertise. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Hello, everyone! Welcome to our YouTube video where we reflect on the incredible year 2022 and share our plans for 2023 at Physical Therapy San Pedro. Join us as we discuss the highlights of the past year and their goals for the future. Read the blog to learn more! Experience the growth and changes that took place at Physical Therapy San Pedro. Discover the new team members who joined and the valuable contributions they made. Hear about Dr. Daisuke's martial arts background and how he enhanced the mobility and strength of their patients through martial arts conditioning classes. Learn about the team's involvement in the community, supporting dance studios, sports teams, and hosting educational events. Explore the personal highlights of each team member and their dedication to providing high-quality care to their patients. Discover the team's goals for 2023, including expanding their knowledge through continuing education, developing new programs, and strengthening relationships with their patients. Hear about their commitment to patient education through their YouTube channel, social media platforms, and blog posts. Join them in expressing gratitude to their patients, colleagues, and the community for their support and look forward to an amazing year ahead. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Discover why running is a valuable activity and how it can positively impact both your physical and mental well-being. The team shares their personal insights, highlighting the affordability and accessibility of running compared to other forms of exercise. We also discuss the cognitive benefits, such as improved memory and mental clarity, that running offers. Learn how running can boost your mood, enhance mental strength and resilience, and provide a natural energy boost. The team also emphasizes the cardiovascular benefits of running, including improved heart and lung function and reduced risk of cardiovascular diseases. Explore how running contributes to bone health and weight management. Discover the joys of running as an individual sport that allows you to set personal goals, build camaraderie within the running community, and celebrate your achievements. If you're considering starting a running routine, the team offers practical tips for beginners. They discuss the importance of proper footwear, gradual progression, listening to your body, incorporating intervals, maintaining good posture, and warming up before a run. They also encourage consulting with a physical therapist if you have any injuries or concerns. Remember, keep moving, listen to your body, and enjoy the journey. Thank you for watching, and until next time, stay active and stay healthy! Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Building strong patient-provider relationships is key to the team's approach. We create a healing environment where patients feel listened to, cared for, and supported. Their tailored approach to treatment ensures that each patient receives individualized care, fostering a strong connection and yielding the best possible outcomes. They explain how exercise plays a crucial role in orthopedic and neuromuscular injuries, backed by research-based evidence. By incorporating tailored exercise programs, manual therapy techniques, and behavioral modifications, they help patients recover and regain independence. Dr. Ja'nae Brown and her colleagues outline the process of physical therapy, from the initial session to follow-up appointments. They emphasize the importance of evaluating the patient's condition, identifying the cause of the injury, and creating a comprehensive plan. Home exercises and continuous education empower patients to take an active role in their recovery journey. With a patient-centered approach, the team ensures that every treatment plan is customized to the unique characteristics of each individual. Age, height, weight, health history, recreational activities, and job requirements are all taken into account to tailor the treatment specifically to the patient's needs. The goal of physical therapy is to provide patients with hope and achievable goals, guiding them through their recovery journey. The team's aim is to support patients in getting better and returning to their favorite activities. Physical therapy is not meant to be a lifelong process, but rather a stepping stone towards recovery and independence. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Dr. Ja'nae Brown and Dr. Sandoval will share valuable insights on injury prevention. We'll cover various aspects that can help you stay injury-free while enjoying your favorite sports and activities. Read the blog to learn more! We understand that it's impossible to completely eliminate the risk of injury, as sports and competition always involve a certain level of unpredictability. However, there are steps you can take to minimize that risk and optimize your performance. One crucial aspect is incorporating strength training into your routine. Dr. Sandoval emphasizes the importance of building your body's capacity and resilience through strength training. This not only applies to athletes but also to non-athletes who want to improve their overall physical well-being. We highlight the significance of incorporating it into various sports, including soccer, to enhance performance and reduce the likelihood of injury. In addition to strength training, we discuss the importance of focusing on the small details.  These small things can have a substantial impact on your athletic abilities and overall joint health. Consistency is another key factor we delve into. Dr. Janae Brown emphasizes the significance of maintaining a routine and gradually introducing your body to the demands of physical activity.  Recovery is often underestimated, but it is crucial for maintaining optimal performance and preventing injuries. We encourage you to pay attention to these factors and make them part of your lifestyle. Lastly, we emphasize the importance of listening to your body. Understanding your body's signals and knowing when to rest or seek help is vital. Overtraining can lead to injuries and setbacks, so it's essential to find a balance between pushing yourself and allowing adequate recovery. Remember, becoming an uninjured athlete is not about avoiding risks altogether, but rather about taking proactive steps to reduce the likelihood of injuries. Together, we can achieve our athletic goals while staying healthy and enjoying the sports we love.  Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

We're diving into the popular topic of squats. Joining me are Dr. Daisuke, Dr. Kristen, Ashley Willett (our talented student PT intern from Bradley University), and our newest addition, Dr. Giovanni Sandoval. We have an exciting new group here! Read our blog to learn more! Why are people so obsessed with squats? It's one of the most searched terms online, and we're here to discuss the reasons. Firstly, squats are highly regarded for their aesthetic benefits. They are an effective way to strengthen and shape the glutes, giving you that desired "peach" appearance. Let's face it, who doesn't want a nice butt? Squats are also a popular choice for beginners in the gym. They are perceived as a safe and fundamental exercise, often associated with push-ups as one of the first exercises that come to mind when starting a fitness journey. From a sports perspective, squats play a crucial role in optimizing performance. Powerlifters, for instance, are continually seeking ways to improve their squat mechanics and enhance their numbers. It's no wonder that research on squatting for performance gains is highly sought after. As physical therapists, we are obsessed with squats because they are one of the most functional movements we can do. Squatting carries over to numerous activities in our daily lives, such as going up and down stairs, sitting and standing from chairs, and even catching ourselves in a split squat position to prevent a fall. Unfortunately, many people do squats incorrectly, leading to pain and injury. One common mistake is neglecting core stability, focusing solely on the legs and glutes. This can place unnecessary strain on the back. Proper setup and foundation are critical to squatting safely and effectively. In addition, people often want to lift heavy weights without first establishing a solid foundation of bodyweight squats and ensuring proper form and depth. Assess your foundation and technique. Consider seeking help from a physical therapist, strength coach, or personal trainer who specializes in squat mechanics. They can provide guidance, assess your form, and address any pain or limitations you may be experiencing. There is no one-size-fits-all approach to squats. Everyone's body structure and mechanics may vary, making it essential to find what works best for you. Focus on your own progress, listen to your body, and don't compare yourself to others.  Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

 Dr. Ja'nae Brown, Kristen, Dr. Bay-Jacques, and Dr. Daisuke from Physical Therapy San Pedro shed light on shoulder impingement and provide valuable insights on understanding and managing this common issue. Read our blog to learn more! You'll learn about the causes and symptoms of shoulder impingement and how it affects your ability to enjoy sports and perform daily tasks. The team will explain the anatomy of the shoulder complex and how various structures can become inflamed and compressed, leading to impingement. They'll discuss the importance of posture, shoulder strength, and muscle balance in preventing shoulder impingement. Discover practical steps to manage shoulder impingement, including fixing your posture, deloading or resting the aggravated structures, and gradually rebuilding shoulder strength through controlled loading. The team will also emphasize the significance of balancing the body and ensuring mobility, flexibility, and strength in both the shoulder and upper back. Don't let shoulder impingement hold you back. With the right guidance and support, you can overcome it and regain your shoulder health. Join us for this informative discussion, and remember to stay tuned for future vlogs and topic suggestions. If you're experiencing persistent pain or difficulty, seeking professional help is crucial. Physical Therapy San Pedro offers virtual and in-person sessions to provide individualized guidance and create tailored programs for your specific needs.  Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

We discuss why physical therapy stands out among other modalities like chiropractic or acupuncture. We believe that movement is medicine, and through graded exercises, we focus on mobility, strengthening, and re-educating your movement patterns to help you heal from injuries. Read our blog to learn more! While online exercise programs can be helpful to some extent, they lack the personalized approach and expertise that physical therapists provide. We tailor exercises to your specific needs, progress them appropriately, and adjust based on your pain levels and goals. When searching for a rehab facility, it's crucial to find practitioners who listen to you, offer goal-based treatments, and provide education about your condition or injury. Look for personalized treatment plans and active involvement of physical therapists in your sessions. Beware of facilities that solely rely on modalities without incorporating active exercises or providing generic cookie-cutter programs. A good rehab facility should have physical therapists actively involved, listening to your progress, and adjusting your treatment plan accordingly. Take the time to find the right rehab facility that understands and empowers you. Read reviews, ask questions, and seek a place where you feel confident and supported. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

Join the three fantastic clinicians from Physical Therapy San Pedro as they shed light on the importance of the small stuff in sports performance. Dr. Bay-Jacques, Kristen, and Dr. Palermo discuss how focusing on stability, mobility, flexibility, unilateral training, and other small factors can significantly impact your athletic performance and injury prevention. Read the blog to learn more! You'll learn why the small things matter and how they contribute to overall success in sports. The team emphasizes the significance of muscle imbalances, movement mechanics, and foundational elements in your training regimen.  By checking in with your body, practicing the small stuff, and addressing deficiencies, you can optimize your chances of staying injury-free and performing at your best. Discover the habits of legendary athletes like LeBron James, Misty Copeland, and Tom Brady, who prioritize the small stuff to excel in their respective sports.  By embracing stability exercises, mobility and flexibility training, addressing imbalances, and prioritizing strength training, you can enhance your performance and overall well-being. Don't overlook the power of the small stuff. Whether you're a professional athlete or just starting out, incorporating these principles into your routine will make a significant difference. Also, remember the importance of rest, recovery, nutrition, and mental health as foundational elements for success. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

You'll learn how to avoid common mistakes and stay injury-free while pursuing your fitness goals. Dr. Bay discusses the inspiration behind this topic and highlights the importance of addressing overtraining, overloading, and overstretching to prevent injuries and setbacks. Dr. Palermo dives into the "don'ts" to avoid, including overtraining, overloading, and overstretching. Discover why these practices can lead to injuries and how to strike the right balance in your training routine. Dr. Brown focuses on the "do's" to incorporate into your routine. Learn about the significance of a proper warm-up, progressive training, cross-training, rest, and personalized recovery methods. These practices will help you prepare your body, build strength, and optimize your performance. Kristen emphasizes the importance of regularly checking in with your body, paying attention to tightness, mobility, balance, and coordination. By staying attuned to your body's signals, you can identify potential issues and take proactive measures to prevent injuries. We conclude the discussion by highlighting the importance of making good decisions and prioritizing your health and well-being. By following the team's advice and incorporating their tips into your routine, you can bulletproof your body and make this year a successful and injury-free year. Don't forget to prioritize your health and listen to your body—it will thank you. Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2

You'll learn how pain serves as a warning sign from our bodies and why it's crucial to stop masking it. Dr. Palermo highlights the dangers of ignoring pain and how it can lead to more significant problems down the line. Discover practical strategies to fix the underlying issues causing your pain and achieve true healing. Read our blog to learn more! Dr. Bay discusses the power of making small adjustments to address problems effectively. Whether it's modifying your training sessions, improving warm-up techniques, or focusing on specific activation tools, you'll gain insights into enhancing your movement stability and preventing further complications. Dr. Brown emphasizes the role of professionals in investigating your pain, understanding the root causes, and working with you to develop personalized plans for improvement. They provide a fresh perspective, guidance, and support throughout your journey to better health. So, how can you fix your problem? The approach depends on your individual needs. Sometimes, minor adjustments to your routine or training program can make a significant difference. Other times, seeking professional guidance is essential to identify and address the underlying issues accurately. Don't simply mask the pain—fix the problem. Seeking help from professionals can make a remarkable difference in your overall well-being and quality of life.  Have questions? Send us a direct message. Got an injury keeping you from getting started? Contact us to book an appointment. We can treat you onsite or virtually through Telehealth. We specialize in Sports Rehabilitation, Concussion Rehab, and Dance Medicine. Dr. Ja'nae Brown & The PTSP Team *Contact Us at (424) 536-3023 to Book An Onsite or Virtual Appointment *Located at 481 W 6th Street, San Pedro CA 90731 *Email for more info at : [email protected] *Visit our website www.physicaltherapysanpedro.com to read & subscribe to this blog *FOLLOW US! YouTube: https://www.youtube.com/@PhysicalTherapySanPedro  Facebook: https://www.facebook.com/physicaltherapysanpedro Instagram: https://www.instagram.com/physicaltherapysanpedro Yelp: https://www.yelp.com/biz/physical-therapy-san-pedro-san-pedro-2