Capo Performance Rehab

Capo Performance Rehab Sports Medicine - Doctor of Chiropractic

02/24/2026

Grip strength challenge 💪🏼 Who do you think has the strongest grip in the office?
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02/19/2026

Running away from pain is easy… it’s the healing that’s hard. Be like Makana and let us help you make it easier.

(And yes, that is a sweat stain)

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02/14/2026

Happy Valentine’s Day from all of us at Capo Performance. We love what we do but the part we love most is all of you!♥️

Slide 1 – Supine Traction ResetUnlock the hips before you load them.Partner applies gentle long-axis traction through bo...
02/12/2026

Slide 1 – Supine Traction Reset

Unlock the hips before you load them.

Partner applies gentle long-axis traction through both legs to decompress the hips + low back.

Why it matters:
Better joint space = better force transfer.
Sprint, cut, jump with less restriction.

Hold 20–30 sec
Relax. Breathe. Let the nervous system downshift.

⸻

Slide 2 – Assisted Hip Abduction (Groin Opener)

Open the inside line.

Partner guides leg out into abduction while pelvis stays neutral.

Why it matters:
Adductor length = lateral speed + cutting power.
Tight groin = slow change of direction.

Hold 20–30 sec
Don’t rotate the hips. Keep it controlled.

⸻

Slide 3 – Hamstring Raise (Straight Leg)

Build length without losing tension.

Partner lifts straight leg into flexion while knee stays locked.

Why it matters:
Explosive stride comes from hamstring elasticity — not just strength.

Hold 20–30 sec
Foot dorsiflexed. No bending the knee to cheat range.

⸻

Slide 5– Deep Hip Flexion Compression

Train usable range.

Partner guides knee toward chest under control.

Why it matters:
Hip flexion mobility supports deep squats, acceleration angles, and shock absorption.

Hold 15–20 sec
Breathe into the stretch. No guarding.

⸻

Slide 6 – Assisted External Rotation (Seated Position)

Own your rotation.

Partner stabilizes thigh while moving lower leg into external rotation.

Why it matters:
Hip rotation protects knees during cutting and landing.

Smooth reps x 8–10
Control > crank.

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Slide 7 – Hip External Rotation (Figure 4)

Free up rotation = free up power.

Partner brings ankle across opposite thigh and guides knee into external rotation.

Why it matters:
Rotation drives sprint mechanics, rotational athletes, and deceleration control.

Hold 20–30 sec
Keep pelvis down. Stretch the hip, not the low back.

⸻

Slide 8 – QL Traction Reset (Finish)

Restore length. Reset tension.

Finish with QL stretch across to integrate new range. Partner crossed the ankles and gently guides to the side of bottom foot to get a slight stretch in the back.

Why it matters:
Mobility is only useful if you can access it under load.

20–30 sec
Then go lift. Go sprint. Go perform.

01/30/2026

Did you know we have a cold plunge and sauna at Capo Performance?! And since it’s just about February and we love you all soooo much, we’re doing a limited time offer.

$10 for a single visit and $30 for the first month (4 visits)
We also have an infrared sauna so you can contrast therapy. Reach out with any questions or let us know next time you stop by.

Pros: it’s good for blood flow, a dopamine boost, reduce soreness, and reduce fatigue
Cons: it’s cold

01/21/2026

Are you smarter than a 5th grader ft. Dr. Brandon and Heidi!

11/13/2025

This or That with the Capo Performance Rehab doctors, with no context… and barely any reasoning…

Squeely Dan says “20% off ANY pack before November 26th”. We’re thankful for you. Just bring it up at checkout and we’ll...
11/07/2025

Squeely Dan says “20% off ANY pack before November 26th”. We’re thankful for you. Just bring it up at checkout and we’ll get you sorted!

Address

31888 Del Obispo Street , Ste C-7
San Juan Capistrano, CA
92675

Opening Hours

Monday 8am - 5pm
Tuesday 10am - 5pm
Wednesday 8am - 5pm
Thursday 10am - 5pm
Friday 8am - 5pm

Telephone

+19492649704

Website

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