Shiraj Physio and Performance

Shiraj Physio and Performance Owner | Physical Therapist
Concierge Rehab and strength/conditioning
Sports Clinical Specialist
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Cold air can add unique challenges to outdoor training. Many runners and athletes use specific breathing strategies to s...
11/15/2025

Cold air can add unique challenges to outdoor training. Many runners and athletes use specific breathing strategies to stay comfortable and efficient in winter conditions. Starting with an indoor warm-up, practicing nasal breathing, and using a scarf or buff to warm incoming air are simple ways to ease the transition.

Controlled, shallow breaths early in the run can help the lungs adjust, while staying hydrated supports respiratory function in dry, cold air.

These tips are commonly used to maintain consistency and reduce irritation during colder months—helping support performance without letting the weather get in the way.

Book a Free Discovery Visit.
📞 (310) 773-2806 | 🔗 shirajphysio.com/free-discovery-visit

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

🏃♀️ 3 Signs a Running Assessment May Be Beneficial1️⃣ Recurring Discomfort During RunsCommon issues like knee pressure, ...
11/13/2025

🏃♀️ 3 Signs a Running Assessment May Be Beneficial

1️⃣ Recurring Discomfort During Runs
Common issues like knee pressure, calf tightness, hip stiffness, or lower-back tension can indicate inefficiencies in mechanics or strength patterns.

2️⃣ Breakdown in Form with Fatigue
Many runners notice posture changes, altered stride, or a “shuffling” sensation as fatigue sets in — often pointing to challenges with muscular support.

3️⃣ Progress Plateaus Despite Consistent Training
Even with regular effort, performance gains can stall due to mobility limitations, movement inefficiencies, or muscle imbalances.

Book a Free Discovery Visit.
📞 (310) 773-2806 | 🔗 shirajphysio.com/free-discovery-visit

Training for a marathon involves more than just logging miles. Common mistakes include ramping up mileage too quickly, s...
11/11/2025

Training for a marathon involves more than just logging miles. Common mistakes include ramping up mileage too quickly, skipping rest days, neglecting strength work, underestimating fueling needs, and ignoring early signs of overuse-related issues.

These factors can impact performance, recovery, and training consistency. Many distance runners benefit from balancing endurance with mobility, strength, and proper recovery strategies.

A thoughtful plan helps support joint health, muscular efficiency, and long-term progress. Whether preparing for a first marathon or aiming to improve, awareness of these training missteps can help guide smarter, more sustainable preparation throughout the season.

Book a Free Discovery Visit.
📞 (310) 773-2806 | 🔗 shirajphysio.com/free-discovery-visit

Why does strength training matter for runners? It supports joint stability, improves muscle coordination, and helps redu...
11/08/2025

Why does strength training matter for runners? It supports joint stability, improves muscle coordination, and helps reduce the risk of overuse-related issues. Stronger muscles can absorb impact more effectively, support efficient movement patterns, and enhance performance during longer runs.

Many runners incorporate targeted strength routines to improve stride mechanics, address imbalances, and support more consistent training. Whether running on roads or trails, building strength can make a meaningful difference in resilience and recovery.

Explore how strength work complements running and helps support long-term progress—especially during higher-mileage phases or seasonal transitions in terrain and weather.

Book a Free Discovery Visit.
📞 (310) 773-2806 | 🔗 shirajphysio.com/free-discovery-visit

Did you know colder weather can increase physical demands on muscles and joints?Lower temperatures may lead to stiffer t...
11/08/2025

Did you know colder weather can increase physical demands on muscles and joints?

Lower temperatures may lead to stiffer tissues, changes in stride mechanics, and increased balance challenges—especially on slick or uneven surfaces. Without a proper warm-up, the body may not be fully prepared to handle these added stresses.

Many runners and outdoor athletes incorporate dynamic movement, mobility work, and gradual intensity build-up before heading out in cold conditions.

These strategies help support smoother movement and more consistent training during winter months. Preparation can make a meaningful difference when it comes to staying resilient in changing weather.

Book a Free Discovery Visit.
📞 (310) 773-2806 | 🔗 shirajphysio.com/free-discovery-visit

When we talk about “capacity,” we’re talking about more than strength — it’s your body’s ability to tolerate persistent ...
11/04/2025

When we talk about “capacity,” we’re talking about more than strength — it’s your body’s ability to tolerate persistent accumulative loads.

During running, your body takes up to 2–8x of your body weight through your legs. If you do not have the muscle capacity to tolerate that load over several miles, your performance will drop, and your injury risk will increase.

Building capacity means training your body to handle load — so you can run longer, faster, and smarter.

👉 Want to see how your capacity stacks up? At Shiraj physio performance lab we conduct a runner specific strength capacity protocol that helps give clarity and insight on where runners stack up compared to healthy non-injured runners. Based on that, you can figure out your best plan of action to make sure you stay on the road or trail.

Book a Free Discovery Visit.
📞 (310) 773-2806 | 🔗 shirajphysio.com/free-discovery-visit

When done correctly and supervised by a professional, strength training can support healthy growth in young athletes. Be...
11/01/2025

When done correctly and supervised by a professional, strength training can support healthy growth in young athletes. Beyond physical development, it helps build confidence, improve coordination, and reduce the risk of injury — especially when combined with age-appropriate programming.

At Shiraj physio performance lab, the team emphasizes proper technique, gradual progression, and movement quality to create a strong foundation for long-term athletic development. Whether preparing for competition or simply staying active, many youth athletes benefit from guided strength work that prioritizes safety and performance.

Book a Free Discovery Visit.
📞 (310) 773-2806 | 🔗 shirajphysio.com/free-discovery-visit

It’s a common question — and the answer may surprise many. When properly supervised, strength training can be highly ben...
10/30/2025

It’s a common question — and the answer may surprise many. When properly supervised, strength training can be highly beneficial for teens. It supports coordination, confidence, and injury resilience — beyond just building muscle.

At Shiraj physio performance lab the focus is on age-appropriate, supervised strength work designed to encourage athletic development and reduce overuse risk. With expert guidance and a solid movement foundation, many young athletes are training smarter and moving with more control.

Book a Free Discovery Visit.
📞 (310) 773-2806 | 🔗 shirajphysio.com/free-discovery-visit

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

Most athletes think recovery is just about rest or stretching. But recovery is about how well your body adapts to load. ...
10/21/2025

Most athletes think recovery is just about rest or stretching. But recovery is about how well your body adapts to load. That’s where our newest tool comes in—helping boost circulation, stimulate tissue healing, and accelerate how you bounce back.

Those dealing with discomfort that just won’t go away — whether it’s from training, surgery, or chronic tendon issues — ...
10/14/2025

Those dealing with discomfort that just won’t go away — whether it’s from training, surgery, or chronic tendon issues — it might be time to look at a smarter recovery option.

At Shiraj Physio Performance Lab, we’re introducing a new way to help your body recover naturally and move better — especially for:
✔️ Long-term injuries that haven’t fully resolved
✔️ Post-op scar discomfort that limits motion
✔️ Lingering tendon or fascia tightness
✔️ Soreness that sticks around after training

This approach isn’t about masking symptoms — it’s about helping your body rebuild and perform better.
This may be something you want to try!

👉 Curious if it’s right for you? Book a Free Discovery Visit today.
📞 (310) 773-2806 | 🔗 https://shirajphysio.com/free-discovery-visit

It’s here. 🚀We’re officially introducing Shockwave Therapy to Shiraj Physio Performance Lab.This non-invasive, science-b...
10/12/2025

It’s here. 🚀
We’re officially introducing Shockwave Therapy to Shiraj Physio Performance Lab.
This non-invasive, science-backed treatment is designed to boost tissue healing, improve mobility, and help athletes and active adults recover smarter.

👉 Ready to see how this fits your performance plan? Book a Free Discovery Visit today.
📞 (310) 773-2806 | 🔗 https://shirajphysio.com/free-discovery-visit

For those of you that know me, I have a strong skepticism towards gimmicks and useless modalities.I am always looking t...
10/11/2025

For those of you that know me, I have a strong skepticism towards gimmicks and useless modalities.

I am always looking to find ways to ensure my clients are using the best methods to maximize gains and optimize training and recovery. Sometimes, there are snags along the way that hinder that progress, but I have been working on bringing a system that can overcome those hurdles, and even ACCELERATE the process!
We’ve been working behind the scenes on something new that takes recovery beyond rest and stretching.

Stay tuned, I want to make sure you get to experience the improvements.

👉 Curious? Book a Free Discovery Visit and let’s talk about your recovery strategy.
📞 (310) 773-2806 | 🔗 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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