Get Healthy, Stay Healthy

Physical Therapy x Stress Management x Sports Performance

 
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Our Mission 

Our mission is to provide the highest quality of healthcare and service to get you back to 100% as quickly as possible and then keep you there - while you conquer and surpass your life, fitness, and performance 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 an MD or DPT and only been given 15 minutes of direct time, or have been told "just rest or take it easy for x amount of weeks" without consideration of your goals or lifestyle, or been shuffled off to have another image taken or given another prescription, or have a pressing concern that needs to be answered or nick that needs to be treated but have to wait the weekend for a response, then you know exactly what I'm talking about. 

At 3CB Performance, our 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 our Doctor of PT.  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 flee per session - no unexpected bills or inflated costs.  For those wanting to submit an out of network claim with their insurance provider, we gladly provide the necessary bill.

  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 and only see you once per week. Most clients are ready to graduate by their 4th visit and, upon graduation, 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 our Doctor of PT for a flat fee of $185. 

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

Online

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Who I Am

Rajpal Brar, DPT

I'm a Los Angeles native who grew up with a love for playing, watching, & writing about sports, a commitment to teaching, high achievement and performance, and helping others – particularly through the influence of my mom whom is a long-standing registered nurse 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 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 have had the good fortune of being a student and colleague of one of the premier foot & ankle researchers and teachers in Dr. Mark Cornwall (NAU), being an intern for and colleague of a leading lower body & injury prevention researcher and foot & ankle clinician in Dr. Craig Smith (NAU, Smith Performance Center), and being an intern for and colleague of a prominent holistic, stress management, and applied neuro-science clinician in Seth Oberst (sethoberst.com).  Each of them have 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 which also includes access to all my video content.

 

What Clients Are Saying

“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, CLIENT

 

 

 
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