Shiraj Physio and Performance

Shiraj Physio and Performance Owner | Physical Therapist
Concierge Rehab and strength/conditioning
Sports Clinical Specialist
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Persistent knee discomfort after an ACL injury can be frustrating and limiting.In many cases, ongoing symptoms are linke...
04/18/2026

Persistent knee discomfort after an ACL injury can be frustrating and limiting.

In many cases, ongoing symptoms are linked to strength imbalances, reduced mobility, or movement compensations that haven’t fully been addressed in rehab.

Understanding what’s driving these issues is the first step toward improving long-term knee function and confidence in movement.

At Shiraj Physio, we assess how your knee is moving, identify contributing factors, and guide you through a structured recovery approach.

We aim to help you understand your knee and explore the right next steps for your recovery.
https://shirajphysio.com/free-discovery-visit/

Mobility plays a key role in ACL recovery.Gentle stretching and regular movement breaks can help reduce knee stiffness, ...
04/18/2026

Mobility plays a key role in ACL recovery.

Gentle stretching and regular movement breaks can help reduce knee stiffness, improve circulation, and support better overall joint function during rehab.

When mobility is restored alongside strength, it becomes easier to move with confidence and reduce compensations that may affect long-term knee health.

At Shiraj Physio, we integrate mobility work into every stage of ACL rehabilitation to support safe and effective recovery.

If you're unsure what movements are appropriate for your stage of recovery, a free discovery visit can help clarify your next steps.
https://shirajphysio.com/free-discovery-visit/

Your body remembers how you recover from an ACL injury.The way you rebuild strength, restore mobility, and retrain movem...
04/17/2026

Your body remembers how you recover from an ACL injury.

The way you rebuild strength, restore mobility, and retrain movement patterns plays a major role in long-term knee function and stability.

Consistent, structured rehabilitation helps reduce compensations, improve confidence in movement, and support a safe return to activity.

At Shiraj Physio, we guide ACL rehab with progressive, individualized strategies designed around your goals and stage of recovery.

If you're unsure where your recovery currently stands, a free discovery visit is a simple way to get clarity on your knee and next steps.
https://shirajphysio.com/free-discovery-visit/

ACL Rehab is complicated, and requires a structured process, and long term planning to have success.Building back streng...
04/11/2026

ACL Rehab is complicated, and requires a structured process, and long term planning to have success.

Building back strength, restoring mobility and function and the basics to a good plan.

The Separation in successful versus struggling athletes happens at the next stage:

Restoring movement patterns, improving athleticism, speed and Power, and building back CONFIDENCE in your ability to get back on the court/field/slopes

At Shiraj Physio, we guide each stage of ACL recovery with individualized rehab strategies tailored to your needs and goals.

https://shirajphysio.com/free-discovery-visit/

DID YOU KNOW?: ACL surgery is not always needed to return to your sport.There is growing evidence that shows 10–30% of A...
04/10/2026

DID YOU KNOW?: ACL surgery is not always needed to return to your sport.

There is growing evidence that shows 10–30% of ACL-injured athletes may be able to return to high-level activity without surgery. To determine this, several factors are required:

QUALITY rehab with a skilled clinician specializing in ACL injuries

✅Patience:
It may take a few months of being symptom-free and without instability to determine if you are truly a “coper.” If you are on a time crunch, this approach may not be appropriate. However, if you have a longer recovery window, it may be worth considering.

✅Injury complexity:
Athletes with isolated ACL injuries appear to have the highest probability of being a coper. If other ligaments or meniscus structures are also involved, that probability decreases significantly.

✅Level of return to sport:
Your sport and its demands matter significantly. High-level competitive sports involving cutting and contact (football, soccer, basketball, lacrosse, etc.) may be more challenging to return to. More linear, non-contact sports generally have better return-to-sport outcomes (running, beach volleyball, tennis, etc.).

This route is not for everyone, but the number of athletes successfully recovering without surgery is increasing.

If you have questions, book a free discovery visit and let’s see if you qualify.

https://shirajphysio.com/free-discovery-visit/

ACL recovery is about more than just time, it requires restoring movement quality, rebuilding strength, and improving mo...
04/08/2026

ACL recovery is about more than just time, it requires restoring movement quality, rebuilding strength, and improving mobility to support safe and effective return to activity.

Without a structured rehab process, compensations can develop that may increase the risk of re-injury or ongoing knee instability.

At Shiraj Physio, we focus on guiding ACL recovery through progressive movement, strength development, and mobility work tailored to each stage of rehabilitation.

A free discovery visit is available to assess your knee function, understand your ACL-related discomfort, and outline the best path forward for recovery.
https://shirajphysio.com/free-discovery-visit/

ACL injuries are on the rise, especially in women’s cutting sports. The reasons for injuries are often complex. Some of ...
04/07/2026

ACL injuries are on the rise, especially in women’s cutting sports. The reasons for injuries are often complex. Some of the risk factors that YOU CAN IMPACT include:

1️⃣ Poor landing mechanics:
The way you land directly impacts the stress your joints take. The better you absorb forces through muscles and tendons, the less stress goes through the ACL and other ligaments. Stiffer, shallower landings show a much higher risk of injury. Working on the WAY you land is a major cheat code in reducing injury risk.

2️⃣ Strength / capacity:
If your muscles aren’t strong enough for your sport demands, injury risk increases. A QUALITY 8–12 week strength plan can reduce knee injury risk by up to 60% and improve performance. This is a NO BRAINER. Get strong.

3️⃣ Coordination and motor control:
“Practice makes perfect” isn’t quite right—QUALITY PRACTICE does. Learning technique, reinforcing movement patterns, and progressing intensity helps reduce ACL risk. Better practice = lower risk.

4️⃣ Lack of preparedness:
A quality warm-up can reduce ACL risk by up to 50%. Proper pre-season ramp-up can reduce risk by 40–60%. Recovery matters—injury risk increases 4x when you sleep less than 6 hours.

At Shiraj Physio, we provide detailed movement assessments to guide your recovery.

Book a free discovery visit:
https://shirajphysio.com/free-discovery-visit/

ACL recovery isn’t a single step, it’s a progression.Phase 1: Restore motion. The goal is regaining knee mobility and re...
03/31/2026

ACL recovery isn’t a single step, it’s a progression.

Phase 1: Restore motion. The goal is regaining knee mobility and reducing protective stiffness.
Phase 2: Build strength. Strong quads, hamstrings, and hips create the foundation for stability.
Phase 3: Restore power. The body relearns how to produce and absorb force through jumping, landing, and deceleration.
Phase 4: Return to sport. Movement skills, confidence, and performance capacity come together for real-world activity.

Each phase prepares the body for the next. Skipping steps often leads to setbacks.

Book a Free Discovery Visit: https://shirajphysio.com/free-discovery-visit/

ACL rehab isn’t just physical, it’s its neurological And psychological.After injury or surgery, the nervous system becom...
03/28/2026

ACL rehab isn’t just physical, it’s its neurological And psychological.

After injury or surgery, the nervous system becomes protective. The brain may interpret certain movements as threats, even when the tissue is capable of more. This often leads to fear avoidance, where activity is limited to prevent perceived risk.

The solution isn’t forcing movement. It’s graded exposure, progressively reintroducing load, movement, and confidence step by step. Over time, the nervous system learns that movement is safe again, allowing strength, control, and resilience to return.

Book a Free Discovery Visit: https://shirajphysio.com/free-discovery-visit/

ACL protection isn’t just about the ligament. It’s about the system that supports it.Strong hamstrings help control forw...
03/26/2026

ACL protection isn’t just about the ligament. It’s about the system that supports it.

Strong hamstrings help control forward movement of the tibia.
Strong Quads help your ability to decelerate and control knee bending during landing.
Solid hip stability keeps the knee aligned during dynamic activity.
Efficient landing mechanics distribute force safely through the body.
And the Ability to Control and Time the use of these muscles are what prevents the next major knee injury.

ACL resilience is built through strength, coordination, and progressive training—not just rest or time. When these systems improve together, the knee becomes far more prepared for real-world demands.

Book a Free Discovery Visit: https://shirajphysio.com/free-discovery-visit/

Injuries rarely return by accident.Most setbacks happen for three common reasons: doing too much too soon, skipping the ...
03/24/2026

Injuries rarely return by accident.

Most setbacks happen for three common reasons: doing too much too soon, skipping the strength progression, or returning to activity without enough movement capacity. When tissues aren’t prepared for the demands placed on them, the body responds with warning signals and performance breakdowns.

Recovery isn’t just about feeling better. It’s about rebuilding strength, restoring movement control, and increasing tolerance so the body can handle real-world demands again. Progress happens when load, strength, and movement capacity grow together over time.

Book a Free Discovery Visit: https://shirajphysio.com/free-discovery-visit/

Human movement potential is often underestimated. Strength, mobility, and resilience develop when the right plan, enviro...
03/21/2026

Human movement potential is often underestimated. Strength, mobility, and resilience develop when the right plan, environment, and support system are in place. Progress rarely happens by accident, it follows a clear roadmap built on science, consistency, and intelligent progression.

Performance-based physical therapy focuses on rebuilding confidence in movement while strengthening the systems that support long-term durability. The goal isn’t simply managing symptoms. The goal is building capacity so activity feels sustainable again.

A discovery visit provides an opportunity to explore strategies used to help active adults rebuild strength and resilience.

Book a Free Discovery Visit: https://shirajphysio.com/free-discovery-visit/

Address

8830 South Sepulveda Boulevard
Los Angeles, CA
90045

Opening Hours

Monday 7am - 8pm
Tuesday 7am - 8pm
Wednesday 7am - 8pm
Thursday 7am - 8pm
Friday 7am - 8pm
Saturday 7am - 1pm

Telephone

+13107372350

Website

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