The 3 Phases of Rehab That Actually Work
(And Why Skipping One Can Lead to Re-Injury)
In the world of youth sports, injuries happen. But what happens after an injury is what truly determines whether an athlete gets back in the game—or ends up dealing with recurring pain and setbacks.
Too often, traditional rehab ends far too early. The athlete is cleared once the pain fades, but the truth is, pain-free doesn’t mean game-ready. At MOTUS, we take a different approach.
We follow a 3-phase process that guides athletes from pain to performance—and even beyond. This method not only helps athletes recover fully, but also come back stronger than before. So whether you're dealing with shoulder pain, an ACL injury, back issues, or pain with throwing, this is for you.
Can I take a minute and tell you of my personal experience with physical therapy and chiropractors?
My Personal Rehab Story
I’ve been lucky for most of my athletic career, but I’ve had two key experiences with what you might call “traditional rehab.”
The first came after a deadlift injury—I felt a pop in my back and went to a chiropractor. Two quick adjustments later, I was told not to deadlift again. As an 18-year-old kid just trying to get stronger, I knew that couldn’t be the full answer.
The second came in college. I was training for a powerlifting meet and squatting close to 500 pounds when my quad tendon started flaring up. Again, the response I got was surface-level, I don’t even remember going through an evaluation or any type of testing, I was just given recommendations on what to do and sent on my way.
These experiences shaped how I now approach rehab at MOTUS. We go deeper. We ask better questions. And most importantly, we never stop at “pain-free.”
Why This Matters for Parents and Athletes
I see it far too often: athletes bounce from provider to provider or get discharged once the pain goes away. But unless all three phases are addressed, re-injury is just around the corner.
At MOTUS, we’re not just about rehab. We’re about long-term athletic development. We’re not just trying to get athletes back on the field—we’re helping them stay there.
Lets dive into how we do it.
Phase 1: Precision
The first goal? Get crystal clear on the why. This phase is all about identifying the true root causes—not just chasing symptoms. We ask the right questions:
-What movement limitations or strength deficits are contributing to this?
-Why did this joint, muscle, or tissue get overworked in the first place?
We use tools like movement assessments, objective strength testing, and manual therapy to calm down pain and inflammation. But more importantly, we’re identifying the rate-limiters—the things holding the athlete back.
For example, maybe a throwing athlete has hip mobility issues or poor trunk control that’s forcing their shoulder to do too much. We don’t stop at “the shoulder hurts,” we keep digging until we find the real problem.
Phase 2: Progress
Here’s where most rehab drops the ball. Pain is gone—but that doesn’t mean the athlete is ready.
This phase focuses on building strength, control, and capacity. That means training the athlete’s ability to move well—under pressure, under fatigue, and under game-day demands.
We begin loading sport-specific patterns. A pitcher might work on single-leg strength and rotator cuff endurance with added fatigue to mimic real-game conditions. We’re not just rebuilding tissue quality—we’re rebuilding trust in movement and preparing the body to handle the volume and intensity of sport.
Phase 3: Potential
This is where rehab ends and performance begins. Now the question becomes:
Can this athlete handle the full demands of their sport—and even exceed them?
We bridge the gap with full return-to-sport testing using tools like VALD systems to measure asymmetries, power output, and sport readiness. Throwing athletes go through workload ramp-ups, sprinters return to high-speed running, and we even integrate mental performance and recovery strategies.
Confidence matters just as much as physical recovery. Tools like the ACL-RSI help us track where an athlete is mentally before they return to play. Because re-injury risk isn’t just physical—it’s emotional too.
Final Thoughts
Rehab that ends at pain relief isn’t enough. If you want to stay healthy, stay performing, and stay confident, you need a process that’s built to last. That’s what our three-phase model is all about—Precision, Progress, Potential.
Because it’s not just about getting back to sport.
It’s about unlocking your full potential in it, and building durable athletes.
Ready To Get Started?
If your athlete is stuck in the injury cycle or not getting the results they deserve, let’s change that. Book a free consult and see how our 3-phase process can unlock their potential.
Motus Rehab and Performance
Whether you're a parent looking to keep your athlete healthy, or an adult tired of dealing with pain, you want a clear path to long-term results—not just short-term fixes. At MOTUS, we help youth athletes and active adults reach their goals, from earning scholarships to moving pain-free. I started this practice because I didn’t have access to this level of care growing up in rural Iowa, and I’m passionate about giving others that quality of care. Through personalized physical therapy, strength training, and education, we guide every athlete with the clarity, support, and strategy they need to move forward with confidence.
Keagan Barrett: Motus Owner and Physical Therapist
