Stronger Than Before: Reclaiming Your Strength After Injury

By Jeanna Barsamian

After an injury, it’s easy to feel discouraged or to use age as an excuse to stop doing the activities you once loved. You may have been told to limit yourself to swimming, stretching, or using a stationary bike. But after 22 years as a physical therapist, I’ve learned this: you can do anything you set your mind to. More often than not, we are our own biggest barriers to success.

With the right physical therapist guiding and coaching you, it is possible to return to the activities you enjoy and sometimes come back even stronger than before. It takes consistency, patience, and a commitment to building better habits for lasting lifestyle change. The journey may take several months, but the reward is incredibly sweet and well worth the time and effort.

Overall health plays a vital role in recovery. There are five key pillars to a strong and successful body:

1. Adequate sleep for rest and repair
2. Stress management
3. Proper nutrition for fuel
4. Adequate hydration
5. Regular physical activity

I’ve personally used all of my training, skills, and experience to recover from life changing injuries including a severe back injury, two knee surgeries, ankle sprains, and a rotator cuff tear. Through persistence, consistency, education, and support, I’ve learned how to strengthen and care for my body better at 52 than I ever did at 30.

At one point, I couldn’t run, jump, or even get up from the floor without knee pain or using my hands. Today, I’m hiking over 13 miles, completing Spartan races, 5Ks, half marathons, and the Southern California Six Pack of Peaks Challenge three years in a row. I strength train regularly and I’ve found that just two one hour sessions per week are enough to make real progress. You don’t have to live in a gym to meet your goals.

The human body is incredibly resilient, but it’s often our mindset that gets in the way. Trust me, it is never too late to start physical therapy and reclaim your fitness after injury. You’re more capable than you think.

Shout-Out To Our Amazing Aides!

Your hard work, support, and care make a big difference every single day. We appreciate all that you do! 

Meet Our Aides

Read More

Jeremy Stafford

PT Aide

Read More

Jason Barrientos

PT Aide

Read More

Evelyn Xiloj

Lead PT Aide

Safely Returning to Fitness After an Injury with Physical Therapy

Getting back into fitness after an injury takes more than motivation—it requires a smart, structured plan to avoid re-injury and build long-term strength. Fortunately, you don’t have to navigate that path alone. Physical therapy offers expert support to help restore your strength, mobility, and confidence so you can return to your favorite workouts safely.

Seven Physical Therapist-Approved Tips for a Safe Return to Fitness

1. Follow a Gradual Return-to-Exercise Plan: Jumping back into high-intensity workouts too soon can cause setbacks. Our physical therapists create structured return-to-fitness plans that guide you step-by-step. These often include:

• Progressive strength exercises to rebuild support around the injured area.
• Controlled movements to test joint stability and improve mobility.
• Functional training that prepares you for real-world physical activity.

2. Improve Range of Motion: Injury often limits flexibility and joint movement, which can affect your form and increase the risk of re-injury. We’ll help you restore motion through:

• Hands-on manual therapy to reduce muscle tightness and restrictions.
• Dynamic stretching techniques to improve flexibility
• Guided mobility exercises to restore joint range of motion.

3. Focus on Strength and Conditioning: Rebuilding muscle strength and endurance is key before resuming regular workouts. Our team will walk you through:

• Targeted strength training to support the recovering area.
• Cardiovascular conditioning to gradually rebuild stamina.
• Core stability exercises to improve posture and movement patterns.

4. Rebuild Balance and Coordination: After an injury, your body’s balance and coordination can suffer. We’ll use specific exercises to help you regain control and confidence, including:

• Balance training for improved stability.
• Neuromuscular re-education to enhance movement awareness.
• Light agility drills to retrain your body for safe, coordinated movements.
  

5. Ease into Fitness-Specific Movements: Whether you’re returning to weight training, yoga, or group classes, it’s important to reintroduce those specific movements gradually. Our PTs help you:

• Practice functional movements relevant to your preferred workouts.
• Use plyometric and resistance exercises as needed.
• Simulate real-life scenarios to safely test your readiness.

6. Listen to Your Body: Pushing through pain can delay healing. It’s essential to pay attention to your body’s signals. We help you:

• Recognize signs of overtraining or irritation.
• Modify or scale back exercises as needed.
• Progress safely with the right pace and intensity.

7. Partner with a Physical Therapist for Long-Term Success: Recovering from an injury doesn’t mean giving up on your fitness goals. At PerformaX Elite, we help you come back stronger, smarter, and more prepared. We’ll:

• Design a personalized recovery and fitness progression plan.
• Use targeted PT techniques to speed up healing.
• Teach injury prevention strategies for long-term wellness.

Backpack Safety

Summer is finally coming to a close, which means back-to-school season is just around the corner! This can be both an overwhelming and exciting time, but in the midst of all the moving parts, it’s important to think about a tool most students use every day– backpacks. 

Backpacks distribute weight among the body’s strongest muscles to carry school supplies, books, and personal belongings. Most of the time, backpacks are a great way to transport necessities and stay prepared for the school day. 

However, when backpacks are not used correctly, it can result in problems for your children and teens. Injured muscles and joints caused by strain can lead to back, neck, and shoulder pain. Your child’s posture may also be affected. 

Thankfully, there are many simple measures you can take to ensure that your child is using their backpack safely. 

It all starts with choosing the right backpack. If you’re shopping for a new backpack this season, look for one that has two shoulder straps, a padded back, and wide shoulder straps. It’s also important for a backpack to be lightweight. For even more protection, select a backpack that can roll. 

When it comes to using the backpack, encourage your child to always use both straps. This helps with the distribution of the backpack’s weight across the back. Another tip is to organize the contents of the backpack so that heavier items are lower and closer to the center. 

Refer A Friend & Get A $25 Gift Card!

Do you know someone who could benefit from physical therapy? Tell them about PerformaX and if they become a patient, we’ll send you a $25 Visa Gift Card! It pays to refer friends and family to PerformaX!

Recipe of the Month: Blueberry Muffin Bread

Ingredients:

• 2 cups (250g) all-purpose flour (spooned & leveled)
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 cup (8 Tbsp; 113g) unsalted butter, softened to room temperature
• 2/3 cup (135g) granulated sugar
• 1/4 cup (50g) packed light or dark brown sugar
• 2 large eggs, at room temperature
• 1/2 cup (120g) sour cream, at room temperature
• 1 and 1/2 teaspoons pure vanilla extract
• 1/3 cup (80ml) milk, at room temperature
• 1 and 1/2 cups (210g) fresh blueberries
• Optional: 2 Tablespoons blueberry jam and/or crumb topping

Instructions:

1. Adjust the oven rack to the lower third position and preheat the oven to 350°F (177°C). Grease a 9×5-inch loaf pan or coat with nonstick spray. Set aside.
2. Whisk the flour, baking soda, baking powder, and salt together in a large bowl.
3. Using a handheld or stand mixer fitted with a paddle or whisk attachment, beat the butter, granulated sugar, and brown sugar together on high speed until smooth and creamy, about 2 minutes. On medium speed, add the eggs one at a time, beating well after each addition. Beat in the sour cream and vanilla extract on medium speed until combined. With the mixer running on low speed, add the dry ingredients and milk into the wet ingredients and beat until no flour pockets remain. Fold in the blueberries.
4. Spoon the batter into the prepared baking pan. Bake for 60-65 minutes, loosely covering the bread with aluminum foil at the 30 minute mark to help prevent the top and sides from getting too brown. A toothpick inserted in the center of the loaf will come out clean when the bread is done. Remove from the oven and allow the bread to cool completely in the pan set on a wire rack.
5. Cover and store bread at room temperature for 2 days or in the refrigerator for up to 1 week.