Sports Injury Prevention & Recovery
Sports injury physical therapy helps athletes recover from injuries, manage the strain of training, and lower the chance of getting hurt again. It is built around how you move and what your sport demands.
Service
Strength & Conditioning
Strength and conditioning is a structured training program that builds mobility, stability, strength, stamina, speed and agility, with the aim of supporting sports performance and reducing injury risk. All levels are welcome.
What is Strength & Conditioning?
Strength and conditioning training is a comprehensive program that develops several abilities together: mental focus, mobility, stability, strength, stamina, power output, speed and agility. For athletes, the training is shaped around the movements their sport demands.
Major athletic organizations, including Team USA, support sport-specific strength and conditioning to improve performance and agility and to help reduce injuries.
Benefits
Benefits of strength & conditioning
- Builds strength, stability and mobility that support your sport or daily activity.
- Can improve speed, agility and change of direction through targeted footwork and drills.
- May reduce injury risk by addressing weaknesses and compensations in how you move.
- Develops trunk, stabilizer and grip strength using kettlebells, sandbags and heavy ropes.
- Offers conditioning options with low joint stress for people with rehab needs.
Who it is for
Who it may be right for
- Athletes who want sport-specific training for performance.
- Beginners and experienced athletes at any fitness level.
- People finishing rehab who need conditioning with low joint stress.
- Active adults who want functional strength and better full body coordination.
- People with wrist problems such as carpal tunnel syndrome or arthritis who need grip strengthening, when appropriate.
Our approach
Functional athletic sports training at KOH
Our strength and conditioning work draws on sports science and on experience training athletes, including professional and Olympic athletes. We guide each athlete step by step to prepare their body for peak performance while working to reduce the chance of injury.
Sessions can include sport-specific footwork patterns, acceleration and deceleration strategies, and agility drills, aimed at helping you perform at your best physical level.
Training tools
Heavy rope training
Heavy rope training offers a full metabolic workout for every fitness level, from beginners to experienced athletes. The simple movements put little stress on the joints, which makes it a good option for people with rehab needs.
We use heavy ropes in our lab every day. The workouts can raise your heart rate quickly, and they work well as "active rest" added to an existing workout or circuit.
Because of the grip required, heavy rope training also strengthens grip, which may help people with wrist problems such as carpal tunnel syndrome or arthritis when it fits their plan.
Training tools
Russian kettlebell training
A kettlebell is a traditional Russian cast iron weight that looks like a cannonball with a handle. Its wide range of uses makes it a versatile tool for well-rounded fitness, supporting balance, strength and function.
Kettlebells can be combined with other types of exercise for functional, full body movements. Full body effort can reveal misalignments, weaknesses, and the compensations the body uses to work around pain and weakness, so your therapist can address them.
Kettlebells develop functional strength and full body coordination, and a kettlebell can stand in for many other pieces of equipment, from barbells and dumbbells to medicine balls and grip trainers.
Training tools
Sandbag training
Sandbags have been a training tool for athletes for hundreds of years. They are inexpensive and very versatile, and they combine unstable training with a challenging load, something many of today's unstable gadgets cannot provide.
Because a sandbag shifts as you lift it, your body has to recruit more muscles to control it. With more stable, predictable weights, the body settles into a groove and becomes efficient, using fewer muscles. This is especially true of explosive sandbag lifts such as cleans, throws, snatches and shouldering, where the trunk muscles, including the low back and abdominals, work hard to stabilize against the awkward load.
Sandbag work can build stabilizer, trunk and grip strength, and it is useful for sport-specific drills, mobility work and conditioning. As Brooks Kubik writes in Dinosaur Training, sandbags work "the muscle areas you normally don't work."
Testimonial
Dr. Koh has got it figured out. He is what a PT should be in my mind. His diagnosis of sports injuries is spot on. He uses multiple techniques of Physical Therapy (active release, Graston, tissue work etc..). I had a hamstring injury that I thought might affect me for 6 months of my volleyball season and within 10 days I was playing with no pain or tenderness at all. He has allowed me to continue my pursuit of the 2012 Olympic games in London. Thanks Doc!
Jake GibbBeach volleyball Olympian (2008 Beijing, 2012 London, 2016 Rio Games); 2013 USA Volleyball Male Beach Athlete of the Year; 2005 AVP Most Valuable PlayerIndividual results vary.
Related
Related services
Elite Varsity High School Athlete Program
Attention elite varsity high school athletes: this program offers physical therapy built for varsity high school athletes, covering injury prevention, recovery from injury, sport-specific training and education for athletes and their parents.
Corrective Exercises
Corrective exercises are a personalized program your physical therapist designs and teaches you, aimed at movement patterns that may be contributing to pain or injury. Our videos demonstrate the proper way to perform them.
Ready to get started?
Request an appointment online, or text our scheduling team. Text is the fastest way to reach us.