Poking the Bear, vs. Provoking It — Navigating Pain During Return to Sport Training in Beaverton
The return-to-sport phase is one of the most overlooked and misunderstood parts of the athletic journey. Too often, athletes are left stranded between the end of physical therapy and the full demands of sport — without a clear plan to bridge the gap. At APEX PWR, we believe that every athlete deserves guidance during this transition, not just to get back, but to come back stronger and more confident than before.
At APEX PWR in Beaverton, Oregon, coach Yuji Suzuki, (CSCS, DC) plays a key role in guiding athletes through that critical return-to-sport window. As a Certified Strength and Conditioning Specialist with a background as a chiropractor, coach Yuji blends his expertise in rehab, performance, and movement progression to help athletes build confidence and capacity post-injury.
The Art of the Return
“There’s usually room during rehab to step into some levels of discomfort — and even pain — without setting yourself back.”
Rehab doesn’t mean a complete stop. And pain isn’t always a red light.
“You can learn to poke the bear (i.e. pain) but not piss it off too much.”
It’s a concept many athletes are never taught: how to stay in motion while still protecting the injury. Yuji discussed this in his recent Instagram post:
“Learn where that fine line is between poking vs. provoking.”
That line looks different for every athlete. Age, injury type, sport demands, history, and even confidence all play a role. At APEX, we meet each athlete where they’re at — and help them not only recover but return to a higher level of performance.
Modify, Adapt, Progress
“Learn how to modify training so that you’re not doing too much too soon, or for too long and too frequently.”
“Learn what opportunities you still have to continue making progress towards your overall performance goals.”
That’s the goal of our return to sport training programs in Beaverton: identifying what’s possible right now, building on it week over week, and avoiding the classic mistake of resting too long or ramping up too fast.
Whether you’re transitioning from physical therapy or just feeling stuck in your current routine, this stage is where thoughtful coaching makes all the difference.
“You really don’t have to let pain dictate or derail your training completely.”
From Physical Therapy to Performance — All Under One Roof
At APEX PWR, we understand that recovery isn’t complete just because the pain is gone. True return to sport means restoring capacity, strength, confidence, and performance.
That’s why our licensed physical therapy team, including Dr. Josh Davis, DPT, works directly alongside our athletic performance coaches in the same facility. This open environment ensures a seamless transition from rehab to training. Athletes who complete physical therapy at APEX can move directly into performance-oriented programs with our youth training team to continue their progress.
As Dr. Davis puts it:
“Rehab is strength training in the presence of an injury. With the right exercises, dosage and instruction, strength training can help you overcome pain and achieve your goals.”
“Rehab is about calming an injury down and then building tolerance back up.”
Check out more from Dr. Davis on this topic here.
Together, our doctors of physical therapy and performance training coaches bring two complementary perspectives to the same mission: getting you back in the game smarter, not just faster.
Whether you’re a middle school, high school, college or professional athlete, we provide structured, data-driven return to sport support.
📍 Serving athletes throughout Beaverton, Tigard, and the greater Portland area
👉 Learn more about return to sport and athletic performance training
Frequently Asked Questions (FAQ)
- What is return to sport training?
Return to sport training is the phase of rehab focused on transitioning from physical therapy back into full performance. It involves strength, movement, sport-specific drills, and strategic progressions. - Do I need to be completely pain-free before I start training again?
Not always. As coach Yuji notes, there’s a difference between “poking” pain and “provoking” it. We help you train safely with discomfort when appropriate. - How is APEX PWR different from other training or PT facilities?
We integrate licensed physical therapists, strength coaches, and return-to-play specialists under one roof — using evidence-based protocols tailored to each athlete. - Do you work with youth athletes?
Yes! We work with middle school, high school, and club sport athletes all across Beaverton, Tigard and the Portland metro area. - What types of injuries do you help with?
We commonly help athletes recover from ACL rehab, ankle sprains, hamstring strains, shoulder impingement, and post-op orthopedic procedures — as well as general pain that hasn’t fully resolved, such as knee tendonitis (jumpers knee). - Can I do both PT and strength training at APEX?
Yes. We offer coordinated care that includes physical therapy, personal training, and return-to-sport coaching all in one place. - How do I know if I’m ready for return to sport training?
If you’re out of formal PT but not yet confident in your movement or sport performance — or if you’re stuck in pain but want to move again — now is the time. Our team will evaluate your readiness and create a custom plan.
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