Get Healthy, Stay Healthy

Physical Therapy x Stress Management x Athletic Development

 
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Our Mission 

Our mission is to provide the highest quality of healthcare and service to get you back to doing the things you love, reduce stress, and then help you conquer and surpass your life and fitness goals. We're here to help, in the short and long-term. 

How We Achieve It

The current medical & health services model is a volume model rather than a client centered one - pushing for quantity over quality, less access to providers, less cost transparency, and worried more about liability than actually improving your health.  

If you've been to a medical provider and only been given 15 minutes of direct time, have been told "just rest or take it easy for x amount of weeks" without consideration of your goals or lifestyle, have been shuffled off to have yet another x-ray or MRI taken, been given another prescription, or can't get into contact with your provider even though you have an immediate concern/question, then you know exactly what I'm talking about. 

Our motto is: "it's not about us, it's about you".  The only priority is serving our clients to the best of our ability. This is done in several ways:

  1. Quality over quantity: All sessions are 60 minutes of 1 on 1 with Dr. Rajpal Brar, DPT.  No assistants or aides or modalities.  No wasting precious clinical time on activities that you can do at home. 

  2. Detailed clinical skills and treatment: The clinical approach is predicated on precision diagnosis via a comprehensive manual exam. This is followed by targeted manual therapy and taping treatment, movement analysis, stress management, and holistically addressing any and all layers that are contributing.

  3. Direct 24/7 access:  Our Doctor of PT is available by phone or email 24/7, whether you're currently rehabbing or just have a question.  We pride ourselves on open communication channels and establishing long-term relationships to keep you healthy and conquering your goals.

  4. No paper:  We use a completely electronic, secured, and HIPAA compliant system for our forms and billing.

  5. Transparent fee: You pay a fat $199 flee per session - no unexpected bills or inflated costs.  For those wanting to submit an out of network claim with their insurance provider, we can provide the billing units.

  6. Teamwork: We are in this together with you and for you - we don't shine if you don't shine.


What We Do

We integrate physical therapy, stress management, and performance training

Physical Therapy

We quickly and effectively reduce your pain & stress, rehab your injury, and prevent recurrence - the goal is to reduce your pain by 75% on day 1, give you the tools to help yourself, and on average only see you once a week. Meanwhile, we create a plan that includes on-going prevention, 24/7 open communication, and if needed, future wellness or check-in visits.  Each 60 minute session is exclusively with Dr. Rajpal Brar, DPT for a flat fee of $199. 

Stress Management

As our lives get busier & more hectic, we get more stressed out. Unfortunately, chronic stress can become a vicious cycle that reinforces pain, pain sensitivity, decreases work & athletic performance, affects daily interactions & relationships, and generally screws with our health.  We want to break this vicious cycle.  This is accomplished via hands-on therapy that includes hands-on facilitation of the diaphragm, rib cage, and overall breathing mechanics, and proven tools to help with common causes of stress such as time management, sleep health, and perspective.  The goal is to reduce stress and create an environment conducive to healing, growth, and success.  Stress management is integrated into our physical therapy sessions and we also offer stand-alone stress management and breathing facilitation sessions that last 60 minutes for a flat fee of $185.

Sports Performance

We want you to kill it on the field, track, court, or whatever stage you call your 2nd home.  Our research driven, systematic training program first focuses on injury-proofing your body - you can't get better if you're on the sidelines after all - by establishing a baseline level of strength, mobility, and conditioning that sets the stage for our higher-intensity sport-specific regiment.  This sport-specific strength and conditioning program is designed to safely and consistently improve performance, with a focus on both the physical and mental components of any sport.  Our approach is centered on a long-term development model and therefore requires at least a 6-month commitment in order to ensure all the appropriate steps and protocols are being accomplished in order to turn you into a high performing AND injury-free beast. 


How We Do It

The 3CB Holistic Framework

We created an integrated holistic framework - 3 circles and box (3CB) - to uncover and address the micro (tissue level), mezzo (systemic level such as respiratory, nervous system, or GI), and macro (environmental and contextual level such as work, sleep, or age) factors that are contributing to our client's complaints and holding them back from achieving their goals and living the lifestyle they want. 

The Process

To execute this framework, we have a detailed process that is centered on determining the root cause of a problem and then delivering effective and efficient treatment to reduce pain, alleviate stress, and mitigate other factors quickly, all while you stay active. This sets the stage for optimal healing, performance and injury prevention..  

The steps we take to reduce your pain, manage stress, prevent injury, & help you perform at your peak are: 

1 - Find the Root cause

To eliminate an injury or problem, you have to find the root.  Therefore, our focus is on finding and addressing the root cause which results in quicker healing, increased performance, and reduced risk of re-injury. To do so, each client undergoes a comprehensive assessment consisting of a detailed conversation and comprehensive manual exam.  The goal is to determine all contributing factors within a holistic lens, including but not limited to: 

- Specific tissue-based pain generators

- Stress & anxiety

- The mind-body relationship

- Movement & motor patterns

- Breathing patterns and dynamics

- Sleep health

- Nutritional and digestive health

- Visual, auditory, and vestibular systems

- Developmental and environmental factors

2 - ReducE Pain & Stress

Pain and stress play an underlying role in limiting movement and healing.  Therefore, we aim to reduce them from day 1 via targeted manual therapy, breathing and stress relief techniques, and client education.  Our goal is to reduce your pain by a minimum of 75% by the end of the first session. 

3 - Keep you Active

In our experience, ceasing activity tends to result in more problems down the road due to de-conditioning, de-attenuation, increased stress, ramping back up too quickly, etc. Therefore, we want you to stay active and keep on doing the activities you love and self-identify with, throughout the course of your rehabilitation and health journey. We will work together to modify or adjust if needed, but only in an extreme case will a client be asked to cease their activities of choice.

4 - Unlock Performance & Attain Goals

Health and performance go hand in hand.  At 3CB, our goal is not only to optimize healing but also to optimize performance.  We embrace the mindset of constantly improving and relentlessly pursuing goals, therefore all our services - from physical therapy to stress management to strength & conditioning to movement analysis - are personally tailored to meeting your goals and performance benchmarks.  

5 - Prevent INjury

The best injury is the one that never happens.  In addition to rehabilitating you from current injury or setback, our aim is to prevent any future injury as well - we don't want to see you again under these circumstances! This is accomplished with a constant eye on assessing and mitigating possible risk factors throughout our physical therapy, stress management, strength & conditioning, and movement analysis sessions.

6 - Build Long-Lasting Relationships

Our aim is to develop long lasting relationships that foster open dialogue, constant feedback, and ongoing collaboration - whether you're in the clinic or onto conquering your next mountain! 3CB is committed to being a 24/7 resource and support system to optimize short and long term healing and performance - we're in this with you. 

Where We Do It 

FrEE phone consultation

In-Clinic

Athletic Development Facility

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Who I Am

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Dr. Rajpal Brar, DPT

I'm a Los Angeles native who loves to play and write about sports, injury prevention & rehab,  stress management, and performance.  My commitment to education and helping others is borne through the influence of my mom, a long-standing registered nurse (RN) working in the ER. When not in the clinic, you can find me running, cycling, lifting heavy objects, writing, volunteering, or playing a plethora of sports including tennis, basketball, and soccer.

I received my Doctorate of Physical Therapy (DPT) from NAU and, prior to that, an undergrad double major in Business Administration and Social Welfare at UC Berkeley.  Additionally, I have a background in teaching, strategy, and coaching multiple sports - all of which influence how I practice.

My practice is committed to providing the highest quality of care for each client - this is done via a holistic process that integrates physical therapy, stress management, and performance. I specialize in lower body - particularly foot & ankle - rehabilitation, high complexity cases, high stress cases, sports performance, overall injury prevention, and long-term youth development & training.   

I've had the good fortune of being a student and colleague of Dr. Mark Cornwall (NAU), one of the premier foot & ankle researchers and teachers in, being an intern for and colleague of Dr. Craig Smith (NAU, Smith Performance Center), a leading lower body & injury prevention researcher and foot & ankle clinician, and being an intern and colleague of for Dr. Seth Oberst (sethoberst.com), a prominent holistic, stress management, and applied neuro-science clinician.  Each has significantly enriched my own knowledge and clinical approach.  

Thank you for the taking the time to read the website and about myself.  If you want to read a more detailed bio - click here - and if you're interested to learn more, check out my blog - which includes a variety of topics ranging from specific injuries to running to learning to stress to performance – and sign-up for the weekly Wednesday newsletter with access to all my video content.

 

What Clients Are Saying

Wow, where do I even begin?! I had pain in my ankle that no one seemed to be able to treat. Through 3CB Performance's holistic approach I was brought back to full health rapidly. Raj & his team were both communicative and a 24/7 resource. You really get what you pay for. Health is wealth, thank you Raj! 

- Johnny Ahdoot

I really liked working with Raj. I have been through a lot with my injury and I loved Raj’s techniques. He weaves together the PT aspect with a holistic approach. He gave plenty of great advice and I would definitely recommend going to see him.

- Jeannie Mutrais

Dr Raj helped me fix my back! I threw my lower back in the gym, and he helped me assess my injury, developed a little routine to get me moving again, and eventually got me to fix my form and back under the bar.  He's got a very easygoing, caring attitude but takes your whole lifestyle into account and figures out what's best for you. Would highly recommend him.

- Alec Earnest

3CB reminds me of a therapeutic Bruce Lee: Taking from the traditional forms of medicine to creatively devise new and more effective techniques to meet the time we live in.

— Art Jones

I was dealing with shoulder and knee problems for quite some time before seeing Rajpal. There was a point where I thought I needed multiple surgeries to fully heal myself, but after visiting Rajpal I soon realized how wrong I was. He listened to my symptoms and worked around my pain while getting to the core of my issues.

Turns out I was not using my body as efficiently as possible, so he evaluates how your body is working as a whole and lays out a rehabiliation plan that suits your specific situation and needs long term. I'm still seeing amazing improvements in my overall health from the plan he specifically designed for me.

The sessions are 1 on 1 and I'm confident he will have a solution for any individual that sees him. He was available around the clock to answer any questions, no matter how tedious. Even till this day I would feel comfortable texting him any questions I have in general regarding health. His help improved my physical and mental health immensely and I'm grateful for his guidance.

- Asish Poudyal

I’m happy to share that Rajpal Brar has become my family’s physical therapist. He is informative, precise and helpful. When my daughter suffered a severe ankle sprain, he helped us through her recovery process. He explained to us the different tear grades and gave us specific instructions on how to manage the pain and accelerate the healing process. When I myself had a frozen shoulder, he explained the biology behind the stiffness, and how non-invasive self-care at home can help improve the motion range. He has been invaluable to us.

- Raj Mathur

 

 
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