Prep Performance Center

Prep Performance Center Proactive health and wellness professionals specializing in physical therapy, injury prevention and sports performance for the athlete.

We work with the weekend warrior, the youth athlete and the adult who is eager to stay active.

07/24/2025

RETURN TO SPORT: RUNNER EDITION πŸƒβ€β™€οΈ

Getting back to running after an injury? Start with purpose-built drills designed to re-train proper mechanics, build control, and reduce reinjury risk.

Here are 3 essential Return to Running exercises we use with athletes at PREP:

1️⃣ Slow Triple Extension Switch

2️⃣ Wall Knee Drive

3️⃣ Tempo Mountain Climbers

These drills target the running-specific movement patterns needed for a strong, confident return to sport.

🎯Need guidance on when & how to return to running post-injury?

Our sports rehab team will evaluate your strength, mobility, and mechanics to create a personalized return-to-run program.

πŸ”— Click the link in bio to book your evaluation today.

07/23/2025

Pain in the BUTT? πŸ‘

These glute-focused exercises may help relieve piriformis or deep gluteal pain:

1️⃣ Side-Lying External Rotation
2️⃣ Supine Hip Extension Off Table
3️⃣ Standing Donkey Kick

🎯 These moves activate and strengthen key hip stabilizers to help reduce compression on the sciatic nerve and improve movement control.

⚠️ Not all hip or butt pain is the same! Want a customized rehab plan for faster results?

🎯Book a 1-on-1 session with DPT Jack Davis (yep, that’s him in the video!)

πŸ”— Tap our bio link or comment β€œREHAB” and we’ll DM you the info!

07/14/2025

Despite the name, Golfer’s Elbow (medial epicondylitis) isn’t just for golfers.

It’s a common overuse injury caused by repetitive stress to the forearm muscles and tendons that attach to the inner elbow.

Activities like weightlifting, throwing, manual labor, or racquet sports can all contribute, not just golf.

These four key exercises can help reduce strain, rebuild strength, and support long-term recovery:

πŸ”Ή Wrist Flexion & Extension

πŸ”Ή Wrist Extensor Stretch

πŸ”Ή Grip Squeezes

βœ… Perform 2–3x/week
βœ… Focus on slow, controlled movement

🎯 Need personalized care or advanced progressions? Our team at PREP Performance Center is here to help.

πŸ‘‰ Book an appointment with a Doctor of Physical Therapy at the link in bio or send us a DM to get started!

07/11/2025

Tennis Elbow? Start Here.

Despite the name, tennis elbow (lateral epicondylitis) isn’t just for tennis players.

It’s a common overuse injury caused by repetitive stress to the forearm muscles and tendons. Activities like weightlifting, typing, manual labor, or racquet sports can all contribute to this conditionβ€”not just tennis.

These four key exercises can help reduce strain, rebuild strength, and support long-term recovery:

πŸ”Ή Wrist Flexion & Extension
Targets the forearm muscles to restore balance and control in the elbow joint.

πŸ”Ή Wrist Extensor Stretch
Improves flexibility and relieves tension in irritated soft tissue.

πŸ”Ή Grip Squeezes
Strengthens deep forearm and hand muscles that stabilize the elbow during daily tasks and sport.

βœ… Perform 2–3x/week
βœ… Focus on slow, controlled movement

🎯Need personalized care or advanced progressions? Our team at PREP Performance Center is here to help.

07/02/2025

After ACL surgery, regaining knee motion is only part of the puzzle.

In Phase 2, we focus on building strength in the glutes and hamstrings β€” two key players in protecting your new ACL and restoring stability.

Here are 4 core exercises we often prescribe to patients during this phase of rehab:

πŸ”Ή glute bridge – activates the glutes and builds foundational hip strength
πŸ”Ή bridge on swiss ball – challenges pelvic control and core stability
πŸ”Ή bridge with abduction + glute band – targets the glute medius to improve knee alignment and reduce valgus collapse
πŸ”Ή hamstring curls on swiss ball – develops eccentric hamstring control critical for deceleration and knee protection

These movements help restore your posterior chain, reduce quad dominance, and prepare your body for the demands of higher-level rehab.

Struggling to regain strength or trust in your knee after ACL surgery?

🎯 Book an appointment today to start a personalized recovery plan that gets you back to sport, stronger.

🎯 Download our FREE ACL Knee Flexion Guide to learn the 11 key steps for regaining motion safely.

06/27/2025

Low back pain, tightness, or arching too much during skills?

You’re not alone.

Many gymnasts rely too heavily on their spine because their core and glutes aren’t doing enough of the work.

These 4 exercises are designed to:
βœ… Build deep core stability
βœ… Activate glutes without overloading your back
βœ… Improve control on beam, floor, and bars

Incorporate these into your regular conditioning to protect your spine, move with more control, and extend your career in the sport.

🎯Comment β€œGYMNASTIC” to get our FREE Gymnastics Assessment Checklist AND i’ll DM you the link!

🎯Ready for a personalized movement assessment?

π“πšπ© 𝐭𝐑𝐞 π₯𝐒𝐧𝐀 𝐒𝐧 𝐛𝐒𝐨 𝐭𝐨 𝐛𝐨𝐨𝐀 𝐰𝐒𝐭𝐑 𝐃𝐫. 𝐌𝐚𝐫𝐲 𝐊𝐚𝐭𝐞 π‚πšπ¬πžπ² 𝐚𝐭 𝐏𝐑𝐄𝐏 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 π‚πžπ§π­πžπ«.

Address

Chicago, IL

Opening Hours

Monday 7am - 7pm
Tuesday 7am - 7pm
Wednesday 7am - 7pm
Thursday 7am - 7pm
Friday 7am - 3:30pm
Saturday 9am - 12pm

Telephone

+17736091847

Website

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