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Monday 8am - 7pm Tuesday 8am - 7pm Wednesday 8am - 7pm Thursday 8am - 7pm Friday 8am - 7pm Saturday 9am - 12pm

Nikao Performance and Rehab, LLC

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United States
Tempe, AZ
Nikao Performance and Rehab, LLC

Healthy Fitness + Education

Holistic physical therapy and rehab performance training with 1v1 care with a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist. 1 hour and 30 minute sessions. Services we offer: Injury prevention, rehab health & wellness training, performance training, physical therapy, manual therapy sessions, dry needling

03/04/2026

At Nikao Performance and Rehab, our success is achieved through our patients meeting their goals and feeling better. Our patient photo wall is a constant reminder that physical therapy is more than just another doctor visit or dreaded exercise regimen. Nikao takes pride in our one-on-one care format, which allows us to develop deep and lasting connections with every person who comes into our clinic. Reach out to schedule an appointment today so you can be welcomed into our Nikao community🤝🏼

12/02/2025

Happy (belated) Thanksgiving and cheers to a new month!

The holidays are a time for joy, family, and celebration — but they can also throw off our routines. Discipline > motivation... staying active through the season helps keep your body strong and your mind clear. At Nikao, we encourage our patients to stay consistent with their routines, even when schedules get busy.
✅ Take short walks after meals
🕒Keep up with your therapy exercises — even 10 minutes counts!
🎯 Treat movement like a non-negotiable appointment
🧩 Break big goals into small, daily actions

Remember: consistency beats intensity. Small steps now mean fewer setbacks later. Let’s finish the year strong together 💪🎁

11/20/2025

Strength training is not bodybuilding — and women won’t “bulk up” from lifting weights. Evidence shows that significant muscle hypertrophy requires much higher testosterone levels than women naturally produce.

💪 Strength Training vs. Bodybuilding
Strength training focuses on improving functional movement, joint stability, bone density, and overall health. It’s about building resilience and preventing injury.

Bodybuilding is a sport designed to maximize muscle size and definition, often requiring strict diets, specialized training regimens, and supplementation.

👩 Women & Strength Training
One of the most common myths we hear in the clinic is: “If I lift heavy weights, I’ll look like a bodybuilder.”

Research shows women produce 15–20 times less testosterone than men, a hormone critical for large-scale muscle growth.

A recent study on premenopausal women found that resistance training improved strength and lean muscle without dramatic size increases.

Typical strength programs lead to toned muscles, improved metabolism, and stronger bones, not bulky physiques.

🧪 Evidence-Based Takeaway
Bodybuilder-level muscle growth requires supplementation (like testosterone boosters), which are not part of standard physical therapy or fitness programs.
Women engaging in strength training can expect improved health outcomes such as reduced risk of osteoporosis, better posture, and enhanced daily function without the extreme aesthetic changes seen in competitive bodybuilding.

11/19/2025

💪 Move Better, Recover Faster! 🥦

Nutrition and exercise work hand-in-hand to support your recovery.

🍎 Fuel smart: Lean proteins help rebuild muscle, while colorful fruits and veggies fight inflammation.

🏃 Move daily: Gentle stretches and strengthening exercises keep joints mobile and reduce stiffness.

💧 Hydrate often: Water supports tissue repair and keeps your body energized.

At Nikao, we believe healing isn’t just about therapy sessions—it’s about building healthy habits that last a lifetime. 🌟

👉 Try this today: Add a 10-minute walk after meals to boost digestion, circulation, and mood.

11/13/2025

🚨 ACL injuries are one of the most common and devastating knee injuries, especially for active women. Research shows that female athletes face a significantly higher risk, up to eight times greater than males, due to a combination of anatomical and biomechanical factors:
1. Wider pelvis and increased Q-angle place more stress on the knee joint.
2. Hormonal fluctuations may affect ligament laxity.
3. Differences in neuromuscular control and landing mechanics increase vulnerability during high-impact movements.

👟 But here’s the good news: ACL injuries are largely preventable with targeted training. Effective prevention programs focus on:
🔹 Strength & Stability
Single-leg lower extremity exercises (e.g., single-leg squats, lunges) to build control and symmetry.
Exercises on unstable surfaces (like BOSU balls or balance pads) to improve proprioception and joint stability.
🔹 Landing Mechanics
Jump training with proper technique: Emphasize soft landings, knees aligned over toes, and avoiding inward knee collapse.
Plyometric drills that reinforce safe deceleration and directional changes.
🔹 Neuromuscular Training
Combine core strengthening, hip activation, and agility drills to enhance coordination and reduce risky movement patterns.

🏃‍♀️ Whether you're a weekend warrior or a competitive athlete, incorporating these exercises into your routine can dramatically reduce your risk of ACL injury and keep you in the game.

11/11/2025

Today, we pause to honor the courage, sacrifice, and unwavering dedication of our veterans. From our Nikao Family, we are deeply grateful to those who have served and continue to serve our country with strength and resilience.

To all veterans—thank you for your service. Your bravery inspires us every day. 💙

11/06/2025

🦵 : Knee Pain Myth-Busting!

🚫 “Running ruins your knees.” ✅ Not so fast! This , we’re busting one of the biggest myths in physical therapy.

🏃‍♂️ The Truth: Research shows that recreational running does not increase your risk of developing osteoarthritis. In fact, it may help strengthen cartilage and improve joint health when done properly.

🔍 What really causes knee pain?
-Muscle imbalances (especially weak glutes or quads)
-Poor running form
-Overtraining without recovery
-Lack of mobility or flexibility

💡 PT Tip of the Week: Try this simple glute activation exercise before your next run to support your knees:
🔹 Side-lying clamshells – 2 sets of 15 reps per side

🗣️ Drop a myth you’ve heard about exercise or pain in the comments—we’ll tackle it in a future post!

11/04/2025

🔥 Pre-Workout Nutrition 101 🔥
Want to get the most out of your workout? What you eat beforehand matters!

🥖 Carbs = Energy Carbohydrates are your body’s preferred fuel source. Eating carbs before exercise helps maintain blood sugar levels and gives your muscles the energy they need to perform.

🍳 Protein = Power & Recovery Protein before a workout supports muscle repair and reduces post-exercise soreness. It also helps preserve lean muscle mass during training.

🕒 Timing Tip: Aim to eat a balanced snack with carbs and protein 1–3 hours before your workout. Examples:
-Greek yogurt with fruit
-Whole grain toast with peanut butter
-Oatmeal with protein powder

📚 According to Healthline, combining carbs and protein before workouts improves performance and minimizes muscle damage. The American Heart Association also recommends fueling up with healthy carbs and staying hydrated to maximize your workout.

10/31/2025

🎃👻 Happy Halloween from your Nikao PT crew! 👻🎃
Whether you’re dancing at a costume party or chasing down candy, make sure your body’s moving like a dream—not a nightmare!

👻 Need help shaking off the cobwebs? We’ve got the exercise science experts to keep you feeling fang-tastic.

10/28/2025

🔥 Tuesday Myth-Buster: It’s NOT the Lactic Acid That Burns! 🔥
You’ve probably heard it before: “Feel the burn? That’s lactic acid building up!” But here’s the truth—that burning sensation during intense exercise isn’t caused by lactic acid at all.

When your body works hard and oxygen is limited, it switches to anaerobic metabolism. This process produces lactate, not lactic acid. Lactate actually helps your muscles keep going by recycling energy and buffering acidity.

So what’s really behind the burn? Hydrogen ions (H⁺). As your muscles break down fuel without oxygen, these ions accumulate and lower the pH in your muscle cells. That drop in pH is what causes the burning discomfort—not lactate.

Both the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA) have emphasized that lactate is misunderstood. ACSM notes that lactate serves as a fuel source and plays a role in recovery, while NSCA highlights that hydrogen ion buildup—not lactate—is responsible for muscle acidosis and fatigue during high-intensity efforts.

💡 Exercise science is always evolving. As we learn more about the human body’s complexity, we continue to refine how we train, recover, and care for ourselves. Stay curious, stay informed, and keep moving smarter

10/23/2025

🏋️‍♀️ Why settle for standard care when you can train with a specialist?

At Nikao, we offer enhanced exercise prescription supported by the Certified Strength and Conditioning Specialist (CSCS) credential our Physical Therapist holds. The CSCS is a gold standard in performance and rehab training. 💪

What does that mean for YOU?

✅ Tailored exercise prescriptions backed by advanced biomechanics and movement science ✅ Expertise in working with diverse client profiles — from post-op recovery to elite athletes
✅ Expanded services for injury prevention, performance enhancement, and long-term wellness

Whether you're rehabbing an injury, chasing a PR, or just want to move better — we’ve got the knowledge to get you there.

📍 Contact us to book your personalized evaluation today!

10/21/2025

💪 : Progressions & Regressions

According to the NSCA, progression refers to: "A method of increasing the difficulty of an exercise or activity to continue improving performance and adapting to training." This can include increasing load (weight or resistance), complexity (e.g., balance or coordination demands), volume or intensity or adding multi-joint or functional components.
Regressions are defined as "a modification of an exercise to decrease its difficulty, allowing the individual to perform it safely and effectively." This can include reducing load or resistance, simplifying movement patterns, increasing support or stability or decreasing range of motion.

These training concepts are used to drive recovery by increasing challenge as improvement occurs while ensuring safe, appropriate starting points and preventing overloading.

Address

2121 S Mill Avenue Suite #205
Tempe, AZ
85282

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	8am - 7pm
Friday	8am - 7pm
Saturday	9am - 12pm

Telephone

+14805240321

Website

http://nikaoperformance.com/

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Our Story

Welcome to Nikao Performance and Rehab!

We offer a bridge from traditional personal training services, massage therapy, chiropractic, acupuncture, and physical rehabilitation to optimize the bodies healing, restoration, and performance. We are your holistic body specialists and will work with you to cater your program or treatment to your body's needs and your personal goals.

No time to come to us? Let us come to you! All sessions are offered onsite or ask about our mobile concierge services, Nikao Elite. Nikao Elite is one of our most popular services for the professional athletes we serve in the NFL, NBA, and MLB. Holistic physical therapy and rehab performance training with 1v1 care with a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist. 1 hour and 30-minute sessions. Services we offer: Injury prevention, rehab health & wellness training, performance training, physical therapy, manual therapy sessions, dry needling