Posts by Dr. Christopher Garcia, PT, DPT, SCS, CSCS, USAW

Most people with back pain make the same three mistakes during rehab: waiting for pain to fully go away before moving, only treating the painful area, and relying solely on passive treatments like massage or chiropractic care. In this blog, Dr. Chris Garcia explains why these approaches delay healing and what to do instead—emphasizing the importance of safe movement, addressing the root cause, and using active rehab to achieve long-term relief.

Most people are given outdated advice for back pain—rest, medication, and temporary fixes that don’t address the real problem. This blog, based on insights from Dr. Chris Garcia at Sports Performance, breaks down why those strategies often fail and explains how active treatment, personalized therapy, and guided movement are the keys to lasting relief. If you’re stuck in the pain cycle, it’s time to take control and get the right help.

This blog breaks down the key differences between traditional physical therapy and sports performance therapy. Traditional PT focuses on pain relief and recovery after injury or surgery, while sports performance therapy is designed for athletes aiming to improve strength, movement, and prevent re-injury. The blog helps readers decide which approach fits their goals and explains how combining both can lead to the best long-term results.

Many people rely on health insurance for physical therapy, but insurance limitations can often delay or limit recovery. Insurance plans typically restrict the number of visits and treatments allowed, forcing physical therapists to prioritize what’s reimbursable rather than what’s most effective. This system can result in incomplete treatment, leading to chronic pain, reduced mobility, and fear of physical activity.

Choosing an out-of-network provider offers more personalized, one-on-one care without the restrictions of insurance. With access to longer sessions, a wider range of treatments, and holistic care, you can recover faster and more effectively. At Sports Performance Physical Therapy, we focus on helping clients achieve long-term relief and regain their active lifestyles through customized treatment plans.

Setting goals is essential for improving your health, fitness, and overall wellness. However, many people struggle to stay on track because their goals lack structure. The SMART goal-setting method—Specific, Measurable, Attainable, Relevant, and Timely—provides a clear framework to help you stay motivated and achieve success. Whether you’re training for a marathon, aiming to lose weight, or improving your strength, applying SMART principles ensures your goals are realistic and trackable. Discover how to stay motivated, overcome setbacks, and create goals that align with your lifestyle. For expert guidance and support, the team at Sports Performance Physical Therapy is here to help you reach your full potential.

Chronic pain isn’t just a physical issue—it’s a brain and body problem. Even after an injury heals, your brain can continue sending pain signals, keeping you stuck in discomfort. If you’ve tried massages, injections, or medication without success, it’s because many treatments only address the body, not the brain’s response to pain. Ignoring chronic pain can lead to unnecessary surgeries, medications, and even mental health struggles. The key to lasting relief? A rehab approach that retrains both your brain and body.

Low back pain can feel overwhelming, making even simple movements difficult. Many people avoid seeking help, fearing they’ll be told to rest or take unnecessary medications. But rest alone can make things worse—leading to stiffness, inactivity, and a frustrating cycle of pain.

Instead, focus on three key strategies to regain control: keep moving within your limits, modify your work positions, and adjust your fitness routine. Gentle movement helps reduce inflammation, small posture changes at work prevent stiffness, and scaling back your workouts allows for safe recovery.

If you’re struggling to find the right balance, seeking guidance from a physical therapist can provide a tailored plan to keep you active and pain-free. Ready to take charge of your recovery? Start with these simple steps today!

Are you considering an MRI for your injury but unsure if it’s necessary? While MRIs provide a detailed look at bones, ligaments, and muscles, they don’t always dictate the next steps in your treatment. Many people are surprised to learn that MRI results often show normal degenerative changes that don’t always correlate with pain. Before getting an MRI, ask yourself: Will the results change my course of care? If you’re already in physical therapy and prefer to avoid surgery, an MRI may only serve as reassurance rather than altering your treatment plan.

As we age, aches and pains often become a daily struggle, making it harder to stay active. But what if you could prevent injuries before they happen? The key isn’t just occasional treatment—it’s consistent care.

Regular movement and proactive physical therapy can help you recover faster, maintain flexibility, and keep your heart healthy, reducing the risk of long-term issues like joint stiffness, weight gain, and cardiovascular disease. Instead of waiting for pain to slow you down, invest in your health now to stay strong and mobile for years to come.

Suffered an injury and wondering whether to rest or keep moving? The answer lies in finding the right balance. While complete rest can lead to stiffness and prolonged recovery, pushing through too soon can worsen swelling and damage. The best approach? Gradual, controlled movement.

In the first 3 days, allow swelling to settle with gentle mobility. By week 2, start increasing activity, avoiding high-impact movements. If pain persists beyond 2 weeks, it’s time to seek professional help.