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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

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.

10/16/2025

🌿 : Fuel Your Recovery with Food! 🥦💪

Recovery isn’t just about movement—it’s about nourishment too.

✨ This week’s tip: Add more omega-3s to your plate! Why? These healthy fats help reduce inflammation and support joint health—perfect for post-therapy recovery.

📚 Research spotlight: A 2019 review in Frontiers in Nutrition found that omega-3 fatty acids like EPA and DHA can enhance muscle protein synthesis, reduce muscle breakdown, and improve mitochondrial function—especially during periods of muscle disuse or aging.

🥑 Try this: Add chia seeds to your smoothie, snack on walnuts, or enjoy grilled salmon for dinner.

Your body works hard to heal—give it the nutrients it needs to thrive!

10/14/2025

🧠✨ Tuesday Challenge: Try a Turkish Get-Up ✨🧠

Looking for a full-body move that builds strength, stability, and coordination? Meet the Turkish Get-Up — a classic exercise that challenges your core, shoulders, and legs all in one fluid motion.

💪 How to do it:
1. Lie on your back holding a kettlebell or dumbbell in one hand, arm extended.
2. Bend the same-side knee and plant your foot.
3. Use your free hand to prop yourself up onto your elbow, then your hand.
4. Lift your hips, sweep your leg under into a kneeling position.
5. Stand tall — keeping the weight overhead the entire time.
6. Reverse the steps to return to the floor.

🔥 Why it rocks:
Builds total-body strength
Improves mobility and balance
Great for injury prevention

🎯 Try 3 reps per side and feel the difference!

10/09/2025

Ever wonder when to use static vs dynamic stretching? Here's the breakdown:
🔹 Dynamic Stretching – Best before workouts to activate muscles and boost circulation.
Try: Leg swings, arm circles, walking lunges.

🔹 Static Stretching – Ideal after workouts to improve flexibility and aid recovery.
Try: Hamstring stretch, quad stretch, pec stretch in the doorway.

✨ Your body deserves the right prep and recovery. Stretch with purpose and feel the difference!

10/07/2025

🐈‍⬛ Mobility Monday Movement: Cat-Cow Stretch 🐄 Give your spine the attention it deserves!
The Cat-Cow stretch is a clinically recommended movement used to:
✅ Improve spinal flexibility and mobility
✅ Relieve tension in the back, neck, and shoulders
✅ Activate deep core stabilizers like the transverse abdominis and multifidus
✅ Enhance posture and reduce stiffness from prolonged sitting

According to research, this rhythmic motion increases blood flow to spinal tissues and gently mobilizes the vertebrae, making it ideal for people of all ages and fitness levels.

💡 How to do it:
Start on hands and knees (tabletop position)
Inhale: arch your back (Cow), lift head and tailbone
Exhale: round your spine (Cat), tuck chin and pelvis
Repeat for desired repetition

Want help building a mobility routine that fits your lifestyle? Our PTs are here to guide you every step of the way.

📍 Tempe, AZ | 📞 (480) 524-0321

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