Performance Health & Rehab

Performance Health & Rehab Physical Rehabilitation & Peformance Center in East Sacramento. Specializing in Performing Artists, Youth Athletes and Active Adults.

We’re excited to invite dance and artistic sport parents to our upcoming Building a Healthy Dancer Virtual Workshop, led...
09/02/2026

We’re excited to invite dance and artistic sport parents to our upcoming Building a Healthy Dancer Virtual Workshop, led by Leah Bueno, DOMP, COMT, MMP, Osteopathic Practitioner & Dance/Sports Rehab Specialist.
This workshop is designed to help parents better understand how to support their dancer’s health, performance, and longevity, both inside and outside the studio.
We’ll be talking about:
• Training volume, How much is too much?
• How to safely start pointe
• Training for the long game
• Preparing dancers for career longevity
• Whether cross-training is helping or harming
• The #1 thing your dancer needs to be successful
Whether your dancer is just beginning their journey or working toward a professional career, understanding how to train for health and longevity is just as important as developing technique.
📅 September 20th at 2:00 PM
💻 Virtual via Zoom
👯 Exclusively for dance & artistic sport parents
⚠️ Spots are limited!

Register here

https://mailchi.mp/performancehealthandrehab/building-a-healthy-dancer?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAdGRleAUFx3xwZG9mAmZkaWQWUNvOevm8XsxxYclhz-2uUBamqGXzjGV4dG4DYWVtAjExAHNydGMGYXBwX2lkDzEyNDAyNDU3NDI4NzQxNAABp85FNIGFwqi1ZyMw31QUqSY0Wttx7nJfzo5klSsStNK1xqn2HOtbque5sWTM_aem_U8Ao5r6LbciSpbAJLxc2Vw

Give your dancer the tools to not only perform today, but build a body that can keep performing for years to come.

Is your teen’s knee pain really just “growing pains”?Knee pain is common in active teenagers, but that doesn’t mean it s...
08/31/2026

Is your teen’s knee pain really just “growing pains”?
Knee pain is common in active teenagers, but that doesn’t mean it should be ignored. Patellofemoral pain can develop when the demands placed on the knee exceed the capacity of the surrounding muscles and tissues to handle them.
For young dancers and athletes, this can be especially important. Training volume, growth and development, strength, mobility, movement patterns, and recovery can all influence how the knee responds to activity.
The good news? Rehab doesn’t always mean stopping everything. With the right approach, we can modify irritating activities, address contributing factors, and gradually build strength and capacity so your teen can return to the activities they love with more confidence.
Want to learn more about why teens develop knee pain and what you can do about it? We have a full blog post on our website that dives deeper into patellofemoral pain and how we approach rehabilitation.
Click the link to read the full blog!
https://www.performancehealthandrehab.com/post/is-your-teen-s-knee-pain-normal-what-every-parent-should-know

When your child is both highly mobile and highly active, learning how to support that mobility with strength and control...
08/29/2026

When your child is both highly mobile and highly active, learning how to support that mobility with strength and control can make a huge difference.
We loved working with this family to help their young karate and ballet athletes better understand their bodies and develop the strength and control needed to move through their ranges safely and confidently.
For hypermobile dancers and athletes, the goal isn’t to take away their mobility, it’s to help them own it. Building strength around those ranges can help improve stability, support injury prevention, and give young athletes the confidence to perform at their best.
Thank you for trusting Performance Health & Rehab with your athletes! We’re so grateful to be part of their journey.

It's never too late to find your center. Whether you started dancing as a child and are returning after years away, or y...
08/24/2026

It's never too late to find your center.
Whether you started dancing as a child and are returning after years away, or you're a true beginner discovering ballet as an adult, your balance CAN be trained, rebuilt, and strengthened at any stage.
A few things to remember:
Balance is a skill, not something you're born with (or without)
Your strong side might be quietly doing all the work, train both sides equally
Proprioception naturally declines with age, which is exactly why balance training matters more as an adult dancer, not less
You're not behind. You're building.
At Performance Health and Rehab, we specialize in helping adult dancers rebuild the strength, stability, and confidence to find and hold, their center.

Not every athlete plays a traditional sport. But every athlete deserves exceptional care. Dancers. Figure skaters. Gymna...
08/22/2026

Not every athlete plays a traditional sport. But every athlete deserves exceptional care.
Dancers. Figure skaters. Gymnasts. Cheerleaders. Equestrians. Circus artists. Aerialists. Synchronized swimmers. Martial artists. Their training demands strength, power, precision, endurance, flexibility, and resilience — just like any elite athlete. Yet they're often overlooked by sports medicine.
The research says they deserve better:
📊 Up to 80–90% of dance injuries are linked to overuse
📊 100% of circus arts students in one study reported a health problem — over 70% were injuries
📊 Off-ice conditioning may prevent significant injuries in figure skaters
📊 Competitive gymnasts face low-back pain rates of 25–50%
So we don't just ask "does it hurt?" We ask: Can you land a jump efficiently? Perform without fatigue? Trust your body under pressure?
Because returning to daily life isn't the goal. Returning to performance is.
Performance Health & Rehab: rehab built for artists who perform like athletes.

Nutcracker auditions are here, which means rehearsals and a busy performance season are right around the corner. For dan...
08/19/2026

Nutcracker auditions are here, which means rehearsals and a busy performance season are right around the corner.

For dancers, the jump from regular training into Nutcracker season can mean a significant increase in rehearsal hours, repetitive movement, jumping, landing, and overall workload. Preparing the body before that workload ramps up can make a big difference.

At Performance Health & Rehab, we can help dancers prepare for the season through individualized strength and performance training, movement assessments, mobility work, and injury rehabilitation. We focus on building the strength, endurance, control, and capacity needed to handle the demands of a busy season while identifying areas that may need additional support.

Injury prevention isn't about avoiding hard work, it's about preparing your body to handle it.

Whether your dancer is auditioning, preparing for rehearsals, or already in the middle of the season, we're here to support them every step of the way.

Let's build a stronger, more prepared dancer for Nutcracker season.

08/17/2026

What does sport-specific rehab actually mean?
It doesn't necessarily mean practicing your exact sport-specific skills in every session. Instead, it means understanding the physical demands of your sport and using targeted rehabilitation to build the qualities you need to meet those demands.

A dancer may need to develop strength and control at end range. A figure skater may need better single-leg stability and force absorption. A fencer may need the ability to produce and control force while changing direction quickly.

The exercises may look different from the skills you perform—but they're helping build the strength, control, mobility, endurance, and capacity that allow you to perform those skills.

At Performance Health & Rehab, we don't just ask, "Can you do your sport again?" We ask, "Is your body prepared to handle the demands of your sport?"

Our goal is to help you return not only recovered, but stronger, more prepared, and more confident than before.

08/15/2026

Started dance later in life or returning to dance after years away? Your technique may have developed faster than your physical capacity to support it.

Adult dancers can have beautiful technique, flexibility, and turnout while still needing to build the calf, foot, and forefoot strength and endurance required for repeated relevés, pointe work, jumps, and landings. That’s why strength training is such an important part of building a sustainable foundation for dance.

One place to start? Heel raises with your toes elevated. This variation increases the demand on the foot and ankle complex and challenges your ability to produce and transfer force through the forefoot.

The goal isn't just to get higher in your relevé. It's to build a foot and calf that can produce force, absorb force, and tolerate the demands of dance.

Adult dancer? Don't just train your technique. Train your capacity.

Off-ice training gives skaters the opportunity to build the physical qualities that support everything they do on the ic...
08/12/2026

Off-ice training gives skaters the opportunity to build the physical qualities that support everything they do on the ice.

Your time on the ice is focused on developing skating skills. Off the ice, you can build the strength, power, stability, mobility, balance, and endurance that help you perform those skills more effectively while preparing your body to better handle the demands of training and competition.

A well-designed off-ice program can help improve:
• Lower-body strength & power
• Single-leg stability
• Jump & landing mechanics
• Core control
• Balance & coordination
• Mobility & flexibility
• Endurance

Building these qualities can help skaters move more efficiently, better control force during jumps and landings, and improve their capacity to tolerate the repetitive demands of skating—all important pieces of injury prevention and long-term performance.

When your body is stronger and better prepared, you can spend less energy fighting physical limitations and more energy focusing on your technique and performance.

Train the athlete behind the skater.

Address

730 Alhambra Boulevard #222
Sacramento, CA
95816

Opening Hours

Monday 9am - 5:30pm
Tuesday 9am - 5:30pm
Wednesday 9am - 5:30pm
Thursday 9am - 5:30pm
Friday 9am - 5:30pm
Saturday 8am - 3pm

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