With the start of 2015 come the infamous New Year resolutions. For most people this includes a health and fitness goal which typically lasts 3-4 weeks due to lack of motivation, time or injury. In fact, major gyms could not stay open if all "New Year Resolutioners" actually took advantage of their membership. Here at CTS we would like to help you successfully meet your fitness goals all year long by teaching you how to effectively use your core muscles to prevent common injuries.

The core is the foundation of your body. When your foundation is strong, the rest of your body can move more efficiently, effectively and pain free. Therefore, the importance of core training should not be overlooked.

The following are examples of exercises that can be done by most to strengthen the core muscles.

1) Bridges - Lay on your back with your knees bent and feet flat on the floor. Exhale to perform an abdominal brace and lift your hips up. Hold for 10 seconds. Repeat 15-20 times.

2) Quadruped Arm and Leg Reach - On your hands and knees, exhale to perform an abdominal brace then reach your opposite arm and leg out. Hold 10 seconds. Repeat alternating sides 10 times.

3) Quadruped Knee Hovers - On your hands and knees, exhale to perform an abdominal brace then hover both knees 2-4 inches off the floor. Hold 10-30 seconds. Repeat 15 times.

4) Plank - Hold a push up position (progress from knees to toes) from your hands or elbows while performing an abdominal brace for 15-45 seconds. Repeat 4-6 times.

5) Side Plank - Like a plank but with your side facing the floor. One hand or elbow is on the ground while the other is reaching up to the ceiling. Hold 15-30 seconds. Repeat 2-4 times.

6) Balance - Stand on one leg while maintaining an abdominal brace. Modifications are closing your eyes, add an unstable surface such as a BOSU or add lower extremity reaches. 1-3 minutes per side.

Performing this example of a core strengthening program can get you on your way to successfully completing your fitness goals for 2015. If you feel pain with exercise or become injured, here at CTS we can get you back on your feet and teach you how to prevent future injuries.

Lets work together to make your health and fitness goals the "core" of your New Year Resolutions!

Many patients complain of pain while running, whether they're a competitor or doing it for casual exercise. Here at Comprehensive Therapy Services, we like to keep our patients doing what they love, so when needed, we modify the patient's running mechanics and program until they are ready to progress.

Research has shown that the number one reason for injury is due to training errors. Many people do too much mileage too soon, do not change the surface they are running on (road versus dirt trail) or are inconsistent with their training (getting sick and returning to the program they were on prior to sickness). These all appear to be harmless mistakes, but sometimes there is just not enough time for the tissues to heal before they are being stressed again with another run.

A popular phrase we hear at the clinic is, "I've been doing this for years, and it's never hurt me before." Similar to a car, our bodies start to break down with mileage. Add in poor alignment or poor biomechanics and your body is slowly breaking down without many symptoms. This break down can prevent you from putting on your shoes.

In general, this is what is considered a good training program:

1) Run consistently with rest days.

2) Perform stretching, stability and sharpening drills to assist with better form for running.

3) Complete your mileage with steady progression. A good rule is to never do a run that is more than 30% of your weekly total mileage. Also, only progress your mileage 10% every two weeks. The week in between progression, back off or hold steady on your mileage.

4) Get off the concrete and asphalt. Try to run on surfaces that are gentle on your body, like dirt.

5) Only have 2 runs in the week that are intense. Races count as 1 intense run.

6) Do not do speed workouts until you are able to complete tempo and hill running well with good form.

7) Have good recovery techniques: stretch, monitor fluids and nutrition, complete unloaded exercise, rest, visualization, etc.

8) Have monitoring techniques to check in with yourself: heart rate, sleep patterns, stress levels, meditation.

Unfortunately, we are not all top level athletes with fantastic form and perfect biomechanics. We recommend to have someone evaluate your form, how you move dynamically and check in on your stability at each joint. I have someone evaluate my running each year to make sure I'm not causing more damage to my body with each run. Not surprisingly, there's always something to work on and I become far more aware of where my body is in space with each run completed.

Come on in to CTS and see how we can work together to make you a more efficient and healthier runner!

In 2015 Comprehensive Therapy Services will be continuing great traditions to heal, educate and empower patients, family and friends. We will also have some new programs that you can take advantage of this year.

We will be offering a Workshop Series inspired by our 2014 lectures where the most popular seminars are expanded into 6 week programs. This expansion includes detailed exercises, anatomy, physiology, postural assessment and much more. The first series starts January 19th with Yogalates! Sign up today to expand your knowledge with these intimate educational workshops. For workshop info, CLICK HERE�

We will also be continuing our Pilates classes and private instruction, Massage and Acupuncture. What a combination to help you meet your health and fitness goals for 2015! 

For class calendar, CLICK HERE�

CTS also offers Mindful Meditation with Jim Cahill. During these sessions, Jim will work with you to enhance your physical and emotional well being while teaching you techniques you can use for self practice. For more information, CLICK HERE�

As always, the therapists and staff at CTS strive to offer you the best Physical Therapy in town. In 2015 we will continue to keep our promise to you and offer the most up to date treatment techniques.

Let us empower you to make 2015 your best year yet!

Comprehensive Therapy Services

Open Monday-Friday

7am - 7pm

5677 Oberlin Drive

San Diego, Ca 92121

(858) 457-8419

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