Onyx Physical Therapy and Wellness

08/26/2025

The biggest misconception about rehabilitation is that once you’re through it, you don’t have to think about it again.

Truth be told we will always have muscle and balances or weaknesses or compensation pattern. This doesn’t mean that your whole workout is dedicated to that, but it does mean that you can incorporate certain things into your weekly strength training that will be beneficial long-term.

The purpose of rehabilitation a lot of times is learning more about our bodies learning more about our movement patterns. Injuries are not a curse. In a lot of ways they uncover unhelpful Patterns that we’ve been carrying for a long time.

As the old adage says, it’s better to be on offense than defense meaning that you should be doing supporting exercises that strengthen your postural muscles, your stabilizing muscles, and doing complementary strength to the day-to-day activities that you are doing.

Healing happens but maintenance is required to remain healthy.

08/19/2025

Looking for a physical therapist who puts you first? Here’s what sets Onyx Physical Therapy apart:

One-on-One Care: You get my undivided attention. That means a personalized plan and hands-on guidance every step of the way.

Efficient & Effective Plans: Say goodbye to outdated routines. Your plan of care is constantly updated with the most effective exercises to keep you moving forward.

Back to Your Sport: My ultimate goal is to get you off the sidelines and back to doing what you love, whether that’s hitting the trails, the court, or the gym.

Save Time: We’ll work efficiently to help you reach your goals faster so you can spend less time in therapy and more time enjoying your life.

Ready to get started? Send me a DM or check out the link in my bio

08/07/2025

RICE is OUT. PEACE & LOVE is IN.

If you’ve been told to rest, ice, compress, and elevate every injury — it’s time for an update.
🍚 RICE (Rest, Ice, Compression, Elevation) was once the gold standard… but science has moved on. Why?
Because injury recovery isn’t just about reducing swelling — it’s about supporting the body’s natural healing process and promoting long-term tissue resilience.

Say hello to PEACE & LOVE — a modern, evidence-informed approach to soft tissue injury recovery:

☮️PEACE (for the initial phase):
P – Protect
E – Elevate
A – Avoid anti-inflammatories
C – Compress
E – Educate
💛LOVE (for the longer term):
L – Load
O – Optimism
V – Vascularization
E – Exercise

This encourages movement, strength, and a positive mindset—not just sitting on the couch with an ice pack.

Ready to recover smarter, not slower?

07/29/2025

While rest definitely has its place in the early stages of some injuries, modifying your activities is often a far more effective long-term strategy than complete immobilization.

Here’s why:
Promotes Healing, Not Stagnation: Complete rest can actually hinder blood flow and nutrient delivery to the injured area. Modified movements, on the other hand, can gently stimulate the healing process by promoting circulation and cellular activity. Think of it as giving your body just enough “work” to heal itself optimally.

Maintains Strength & Mobility: Ever noticed how stiff and weak you feel after being completely sedentary for a while? Prolonged rest leads to deconditioning – loss of muscle mass, strength, and flexibility. Modifying activities allows you to maintain as much of your fitness as possible, making your return to full activity much smoother.

Reduces Risk of Re-injury: When you jump straight back into full activity after prolonged rest, your body isn’t prepared for the load. This significantly increases your risk of re-injury. Gradual modification helps your body adapt and strengthens the surrounding tissues, building resilience.

Mental Well-being: Being sidelined can be incredibly frustrating and isolating. Staying active, even in a modified way, can boost your mood, reduce anxiety, and keep you connected to your fitness routine and goals.

What does “modifying activities” look like?
-Changing the intensity (e.g., lighter weights)
-Adjusting the range of motion (e.g., partial squats instead of deep ones)
-Swapping exercises (e.g., cycling instead of running for a knee injury)
-Reducing duration or frequency

07/28/2025

Can You Strengthen Tendons? Yes!

While muscle improvements can be seen in days, tendons take weeks to months to adapt due to limited blood supply. Stronger, stiffer tendons are less prone to injury and can even improve athletic performance.
To strengthen your tendons effectively:
🏋️‍♀️Go heavy with eccentric exercises: Bodyweight alone has minimal impact. Focus on weighted single-leg exercises or heavier resistance for better stiffness improvement.
💥Incorporate plyometrics: These explosive movements enhance tendon recoil, improving performance and injury resistance. Progress deliberately due to high loads.
⚖️Consider isometrics for pain or stabilization: While heavy resistance is generally better for overall stiffness, isometrics can help remodel painful tendons and reduce pain. Aim for 3-5 sets, holding for 20-45 seconds.
💪🏼Heavy Slow Resistance: Use a controlled tempo and full range of motion for 3-5 sets of 6-15 reps.

07/10/2025

Think Physical Therapy is ONLY for when you’re injured? Think again! 🤯

While we’re experts at getting you back on your feet after a setback, the true power of Physical Therapy, and the deep knowledge of a Physical Therapist, extends far beyond rehabilitation.

Just like a recent NY Times article highlighted, PTs are increasingly recognized as essential partners in your overall fitness journey – not just your recovery.

Here’s why a Physical Therapist is your ultimate movement expert:

Beyond Injury Recovery: We don’t just treat symptoms; we identify the root cause of pain and dysfunction. This proactive approach helps you prevent injuries before they even start! “It’s about safeguarding yourself from potential harm to maintain an active and fulfilling lifestyle,” as one expert might say.

Movement Masters: A Doctor of Physical Therapy (DPT) possesses an unparalleled understanding of human anatomy, biomechanics, and how your body moves efficiently. We analyze your unique movement patterns, pinpoint imbalances, and design personalized programs to optimize your performance and prevent future issues.

Build Resilience, Not Just Recover: We empower you with the tools to become stronger, more mobile, and truly resilient. From enhancing your running form to improving balance and boosting athletic performance, PT helps you unlock your body’s full potential.

You don’t wait for a cavity to see your dentist, so why wait for an injury to see your movement specialist?
Investing in Physical Therapy is an investment in your long-term health, fitness, and pain-free living. Let us help you move better, feel better, and live better!

05/14/2025

Back pain can be frustrating, especially when every movement hurts and progress feels slow. But remember—healing isn’t linear, and recovery requires a thoughtful, consistent approach. Don’t ignore your symptoms or push through pain hoping it will go away on its own. Instead, listen to your body, move with intention, and take steps that support long-term healing.

If you’re unsure of what movements are safe or how to navigate your recovery, you don’t have to go through it alone. Reach out to us with any questions or to schedule a physical therapy evaluation. We’re here to help you understand the root of your pain and guide you toward lasting relief.

03/24/2025

FASTER RECOVERY. LESS PAIN. BETTER PERFORMANCE.

Struggling with chronic pain, muscle strains, or stubborn injuries?

Deep Tissue Laser Therapy is a game-changer for recovery and pain relief!

How It Works: This advanced therapy uses targeted light energy to reduce inflammation, accelerate healing, and relieve pain—all in just a few minutes per session!

✅ Speeds up tissue repair
✅ Reduces pain & inflammation
✅ Enhances circulation
✅ Drug-free & non-invasive
Perfect for athletes, active individuals, and anyone recovering from injury! Whether it’s muscle strains, joint pain, or post-surgical healing, laser therapy gets you back in action—faster and stronger! 💯

Book your session today & feel the difference!

01/30/2025

01/06/2025

It is almost a week into 2025 and you have goals that you want to accomplish for this year.

It’s a great thing to set goals and strive to grow and improve. It’s also OK to have grand idea ideas of how you want to be by the end of 2025 or what you are going to accomplish. To reach those goals you need to make it Attainable. You also need to pace yourself.

The best way to reach your goals for 2025 while avoiding injury and burnout is to:
-Keep it Simple
-One Step at a Time
-Make it Enjoyable
-Get an Accountability Partner
-Enjoy the Process

Have a wonderful 2025! Remember to dream big, plan well and stay consistent.

#2025

11/20/2024

Health is Wealth!

We are offering 12 Physical Therapy sessions for the same cost as our 10 session package. That’s over a $300 savings!!

What could you do with 2 additional visits? A lot. You could get sport specific training. You could use them for maintenance and palliative care. You could even gift them to a friend or loved one…

This offer is valid until November 30th.

Call or email to purchase or learn more:
📞 760-557-0206
📧 Info@onyxptandwellness.com

10/21/2024

Attention North County San Diego Runners 🏃🏻

If you are struggling with pain, lingering issues or just feel that you could use some guidance, let us help you.

Our Physical Therapist will take you through a movement screen and a full Physical Therapy evaluation to determine what is the root causes for your pain and customize a strength and mobility program to get you back running pain-free and keep you injury free.

Don’t miss this opportunity! Call to book your evaluation today. 📞 760-557-0206