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Save the Date
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Saturday, May 16 10 a.m. at Athleta
1318 Third St. Promenade
Presented by Robert Forster, PT
* Win a free VO2 or RMR metabolic test
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Phase IV Student
Fitness Academy
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Laying the foundation for athletic achievement in student athletes for over three decades.
**NEW START TIME**
Every Tuesday & Thursday
afternoon from 3:30 - 5:00pm
Phase IV Student Fitness Academy was created to bring 30 years of experience in training elite Olympic and Professional athletes to the student athletes of our community.
"With the right exercise program, puberty offers a once in a lifetime opportunity to make the most dramatic and long lasting bodily changes" Robert Forster, Physical Therapist, Founder and CEO Phase IV Scientific Health and Performance Center. Read More
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Personal Fitness with PT
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BUILD STRENGTH, FITNESS, AND INJURY RESILIENCE
If you are undergoing Physical Therapy rehabilitation, looking to build athletic or sport-specific strength and fitness to improve performance, or hoping to steer clear of the setbacks of injury, Phase IV's Personal Fitness with Physical Therapy program has you covered!
* Tuesdays and Thursdays from 6 a.m. to 12 p.m.
* Mondays from 3 to 5 p.m.
* Wednesdays and Fridays from 1 to 5 p.m.
* Periodized strength programs developed by and executed in the hands of experienced Physical Therapists
* Scientifically verified progressions to train all modes of strength
* Individualized workouts that maximize health and fitness and minimize risk of injury
* Develop joint stability, strength, power, and endurance for a sport, hobby, or life
* Malleable to your personal objectives
* Builds on Forster Physical Therapy's rehabilitation methods in the hands of the same Physical Therapists
If Forster Physical Therapy is your body's college education, Phase IV's Personal Fitness with PT is its Ph.D. program.
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Phase IV in the News
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Watch as phase IV athlete, Bellator Bantam Weight world champion, Joe Warren, discusses his conditioning leading up to primary events. Watch the video here.
How skiers are using physical therapy to rehabilitate and prevent injuries, as well as supplement their ski training. With Robert Forster, PT. Read the article here.
On Bended Knee
The Source spoke with Forster PT's Amy Tran, DPT, on rehabilitating basketball-related ACL injuries; her advice to undertake consistent physical therapy before and after surgery applies to ACL injuries from any sport, as well as daily life activities.
Muscleandbodymag.com spoke with Robert Forster, PT, about recovery methods such as the Rumble Roller and low-intensity active recovery. Read the full article here.
Watch Robert Forster, PT, and Dr. Bruce Hensel on the NBC newscast discussing Hip Impingement Syndrome which effects many people including Alex Rodriguez, Lady Gaga and many young ladies and how it can be corrected and prevented. Phase IV athlete Joe Warren and his team faced off against the Renzo Gracie Academy in Madison Square Garden on December 1, 2013, as a host of MMA fighters returned to their wrestling roots.
Robert Forster, PT, and Dr. Ivan Huergo discuss periodization training to maximize performance and minimize the risk of injury. Listen here. Phase IV MMA fighter Joe Warren returns to his wrestling roots in Grapple in the Garden 2013. Watch highlights here.
UFC fighter and Phase IV Athlete Scott Jorgensen talks about how Phase IV has helped his career with science - Read More Robert Forster, PT, discusses prevention and treatment of youth concussion syndrome on NBC4 Southern California News with Dr. Bruce Hensel, Chief Health, Medical and Science Correspondent. An article with Robert Forster, PT, featured in TIME Magazine's Healthland
What you don't know may hurt you.
Learn the calf raise variation to train the neglected muscles in the lower leg.
Sick of Squats? 15 Workout Upgrades That'll Get Better Results - an article from www.ivillage.com featuring Robert Forster, PT.
Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes.
Click Here
KCRW's Warren Olney interviews Robert Forster from the London Olympics on "Which Way LA"
Click Here to listen
Listen to Robert's interview on the radio show, Dr. Fitness & Fat Guy, on the Sirius Radio Network. Robert discusses training elite athletes and his Olympic experiences.
Click Here to listen
"Countdown to better habits, What physical therapists want you to know - and do" featuring Robert Forster, PT - February 29, 2012|By Danielle Braff, Special to Tribune Newspapers.
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Phase IV Women's Weight Training Class
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**NEW START TIME**
5:00 PM TUES & THURS
BE A BETTER "BUTTER BURNER!"
If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!
About the Class:
- A Weight Training class for Women of all ages and abilities
- Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
- The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
- It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
- Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!
Why Weight Training:
- To increase your resting metabolism, decrease blood pressure & body fat
- Reduce bone deterioration and build bone mass to prevent osteoporosis
- Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!
Join Lorna Richardson, Trainer
every Tuesday & Thursday -
5:00 pm to 7:00 pm here at Phase IV
Give us a call at 310.582.8212 or email us at info@phase-iv.net
Ask about special 10-pack rates!
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Forster Physical Therapy
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427 Wilshire Blvd.
Santa Monica, CA 90401
Forster Physical Therapy has been chosen as "The Best Physical Therapy clinic in Los Angeles!" for good reason:
- We have a 30 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle.
- Featuring a compassionate Professional Staff with over 115 years of collective experience.
Services Include:
- Rehabilitation programs for all Spinal Conditions
- Sports PT
- Post Surgical Care
- Joint Replacement Rehab
- Shoulder, Knee & Running Injuries
- Water Exercise Therapy
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Message from the CEO
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| | Back pain is an increasingly common fact of life for many Americans. An experienced physical therapist can help rectify the underlying causes, without expensive, risky surgeries. This week's Feature Article provides a guide to understanding common sources of back pain. |
Back Pain Rehabilitation
Aches and pains are part of the human condition, and back pain is one of the most common and most serious conditions we see at Forster Physical Therapy. Researchers have found that 80% of us will suffer back pain in our life time severe enough to miss work or other personal obligations. We all know friends or colleagues whose life is limited in some way from the pain associated with a "bad back." Why? Because the evolutionary process that lead to our upright posture has left the spinal structures vulnerable to wear and tear and traumatic injuries alike. On top of that, our largely sedentary lifestyles, with excessive sitting and poor ergonomic habits such as laying on the sofa or propping up in bed, weakens or core, wrecks our skeletal alignment, and leads to the excessive stress and strain that results in injury.
Even more troubling is the upward trend in spine surgeries in the US (currently about 600,000 annually), when it has been proven decades ago that only 1% of spine problems will benefit from surgery. The result is a lot of unnecessary surgery, and too many people who still suffer pain after ineffective surgeries.
The non-surgical, "conservative" approach of rehabilitation for back pain has never been easier. Now, you can see an experienced physical therapist at Forster Physical Therapy, without a prescription from an M.D., under a new California direct access law that went into effect January 1, 2014. We specialize in the rehabilitation of all spinal conditions, and we have a 35 year history of getting people back to doing the things they love to do. If you or someone you know is suffering from back pain and wants relief, please call Forster Physical Therapy for a spine evaluation today.
Patient Testimonial:
"I have suffered low back pain for years and have seen doctors, chiropractors, acupuncturists, and massage therapists, but I never achieved long lasting relief until I visited Forster PT and had a more thorough exam than any of the previous doctors [provided]. They found the problem and within weeks I was feeling better."
-- Jonathan, 42
Call today for an evaluation if your low back pain has persisted for more than a few days, or has reoccurred periodically and prevented you from enjoying a pain-free, active lifestyle. We have 35 years of experience treating back pain in people of all ages and abilities. We specialize in time-tested and effective treatments, and create simple strength and flexibility programs that can be done in your home or gym.
Forster Physical Therapy
427 Wilshire Blvd.
Santa Monica, CA
310.656.8600
Treating from 7 a.m. to 8 p.m. with free parking
To learn more about how Phase IV coaching can help you achieve optimal fitness, weight management, or performance, call for a complementary health and fitness consultation.310.582.8212.
>> Read each week's CEO Message here
At Phase IV we are continuously working to update our services and information to better inform our communities. Check out our newsletter and let us know your feedback. - info@phase-iv.net - 310.582.8212
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Feature Article
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Identify Your Back Pain: A Guide to Common Back Pain & Symptoms
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| | Identify the source of your back pain by understanding the sensitivities of the spine. The facet joints (where the intervertebral discs are found), the intervertebral disc itself, and the sacroiliac joints are common sources of pain. |
The forces acting upon the spine in our daily activities when we bend, twist, lift, and sit in poor posture, are damaging to the tissues and joints of spinal column. Add in all of the additional stress placed on the spine with the ill-advised exercise programs that are the norm in gyms across America, and it's a recipe for disaster. The truth is that most "core" exercises instructed by fitness professionals hold a high potential for injury for the very structure they are supposed to protect: the spine.
While a strong and flexible musculoskeletal system can help avoid debilitating damage to the spine, many spinal injuries unfortunately occur in the gym as a result of poorly conceived yet popular "core" exercises. The damage is accumulative, and may not be immediately apparent. When it comes to exercise and the spine, it is imperative that every position and motion be spine-protected.
Lumbar Disc Injuries
The most commonly injured spinal structure is the intervertebral disc (the shock absorber between the bony segments of the spine, called vertebrae). Damage to the disc is caused by bending, lifting, and excessive sitting, especially in poorly supported postures like those found on sofas, soft overstuffed chairs, and when we slouch.
The constant pressure on the front of the disc created from excessive sitting and repetitive bending forces the syrupy fluid in the disc to the back wall. Eventually, this weakens the ligament that wraps around the disc and causes a bulge, much like a bubble on a tire tube. The common symptoms of a posterior bulging lumbar disc is pain with forward bending, sitting, lifting, coughing, and difficulty standing up straight after sitting. One may or may not have pain shooting down the back of the leg. Numbness and tingling in the lower extremity is a less common but much more serious condition. Any of these symptoms indicate that a nerve is being compressed by a ruptured disc or boney growth into the nerve canal. These symptoms need to be evaluated by an experienced physical therapist as soon as possible. Weakness of the lower extremities indicates an even more problematic presentation of these spinal disorders, and are an emergency requiring immediate evaluation by a physical therapist.
Read more . . .
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| Phase IV Events |
The Athleta in Us All
Saturday, May 16
10 a.m. at Athleta -- 1318 Third Street Promenade
Presented by Robert Forster, PT
* Win a free VO2 or RMR metabolic test
UFC Fight Night: Jedrzejczyk vs. Phase IV's Jessica Penne
Saturday, June 20
Check local listings for Main Event fight times
Give us a call at 310.582.8212 or email us at info@phase-iv.net to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists.
We're looking forward to working with YOU! |
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Training Center
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Anatomy of a Stable Core and How to Achieve Core Stability, Safely!
Book excerpt from Healthy Running, Step by Step
You hear a lot about the importance of the core, doing core work, and achieving core stability, but little about what all that actually means and why it's important, besides developing an awesome six-pack. Well, core stability is crucial to athletes and everyone else because it refers to midsection muscles that are strong enough to hold the joints of the pelvis and the inherently unstable spinal column steady when we move. Only from a solid base can the big leg, buttock and hip flexor muscles work effectively to create meaningful movement.
Too often, in their misguided focus on the exalted six-pack, fitness enthusiasts and their trainers tend to neglect the deeper and less visible muscles that do the actual work of stabilizing the core --- the transverse abdominis. As a result, most people not only work the wrong muscle (the rectus abdominis) for the wrong reason (to show off a six-pack), but also do so in ways that are counterproductive to the real purpose of a strong core: to protect the spine against injury while performing daily activities and athletic pursuits. This translates into too many people injuring themselves doing super-hard core work that exposes the vulnerable spine and pelvic joints to injury.
Ultimately, when it comes to training the core muscles, it is not a question of how HARD we can work them, but how hard we NEED to work them so they can create a stable base and protect the spine during sport-specific movements and daily activities.
Read More . . .
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Press Room
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Video: Tim Ferriss with Robert Forster, PT
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| | When Tim Ferriss suffered severe leg injuries during filming for his parkour episode, he turned to Robert Forster, PT, for treatment. |
Robert Forster, PT diagnoses and treats Tim Ferriss while he films for his newest project, "The Tim Ferriss Experiment." In the series, Ferriss ("The world's best human guinea pig." - Newsweek) takes himself to the unknown, attempting to learn notoriously punishing skills - surfing, professional poker, Brazilian jiu-jitsu, parkour, foreign languages - in just one week.
Following the intense training for the parkour episode, Ferriss suffered multiple injuries, which were treated by Robert Forster, PT at Forster Physical Therapy in Santa Monica, California.
You can read more about Ferriss' project and watch all 13 episodes here.
Watch the full video here.
 | | Purchase Healthy Running Step by Step via Addaday or in person at Forster Physical Therapy or Phase IV. |
Don't let an old injury keep you from enjoying races, morning runs, or attaining fitness goals. In the first part of Healthy Running Step by Step, authors Robert Forster, PT and Roy M. Wallack recommend the best training based on your fitness goals, including strength training, cross training, sprints, yoga, and plenty of rest. Part two goes a step further from other books by addressing the most modern methods of treatment -- including current studies on the amount of rest required, new and controversial surgical operations and injections, the newest and most effective gear, and barefoot/minimalist running as a form of healing. If you are recovering from an injury or want to prevent becoming injured in the first place, Healthy Running Step by Step is a must-have guide.
Available in stores and at Phase IV and Forster Physical Therapy!
Phase IV and Forster Physical Therapy, the Exclusive Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!
 | | Scan with your iPhone or Android to call Phase IV for more information, sizing, or to order your EC3D Compression Gear. |
Find us and join some of our social networks for scientific health & training tips and advice as well as chances to win Phase IV services and products:
Forster Physical Therapy
Office: 310-656-8600 www.forsterpt.com
Phase IV Scientific Health and Performance Center
Office: 310-582-8212 www.phase-iv.net
Click Here to view archived newsletters
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| Phase IV Athlete Accomplishments |
Phase IV Scientific Health and Performance Center works with professional athletes, laypersons, and everyone in between. Old or young, experienced or novice, Phase IV's methodical application of scientific training principles covers the gamut of sport-specific or endurance training, gym- or home-based functional strength programs, nutrition, and weight loss. Our science is based on the combined efforts of physical therapists, exercise physiologists, and nutritionists who go to work for you. We have helped thousands of athletes meet or beat their goals without injury and in prime condition. Here are highlights of what just some of our athletes, backed by Phase IV and Forster Physical Therapy, have achieved throughout this year. - Blossom Sato: 2014 Ocean League Player of the Year; 2014 All-CIF, Santa Monica High School Girls Volleyball
- Dawn Harper-Nelson: 2014 National Champion, 100m hurdles with new world-record time, 12.55 seconds; June 28, 2014
- Maddy Tung: 2014 Junior National Champion, 53kg folkstyle wrestling; March 30, 2014
- Rick Betts: 2014 National Champion, Mixed Doubles Racquetball; February 15, 2014
- Micheline Aubuchon & Giulia McDonnell: 2013 CIF Doubles Tennis Champions, Southern Section
- Diane Reynolds: 2013 Road Runners Club of America State Champion, Grandmaster, California
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| Phase IV Partners |
ADDADAY
Forster Physical Therapy has partnered with The Addaday Company, the national leader inself-massage and recovery products, to create the Forster P.T. edition of self-massage tools. Available in running specialty stores across the nation, and also at www.addaday.com. Come into Forster Physical Therapy or Phase IV for a free demonstration!
ACCELERADE & ENDUROX R4
Pacific Health Labs provides products to aid you through your training like Accelerade, after your training such as Endurox and great new products for energy and supplements!
www.pacifichealthlabs.com
NOW AVAILABLE at PHASE IV!
 SUUNTO - Heart Rate Monitors and much more!  FROM THE HIGHEST MOUNTAINS TO THE DEEPEST OCEANS Suunto has been at the forefront of design and innovation for sports watches, dive computers and instruments used by adventure seekers all over the globe.
 Private Swim Coaching & Masters Swimming by Phase IV Women's Weight Training & Student Fitness Academy class leader Lorna Richardson 424.235.8431
 Top to Top Competitor Magazine's "Best Running Store & Running Club" of 2009 2621 Wilshire Blvd., Santa Monica www.toptotop.com 310.829.7030 Cynergy Cycles  Road & Mountain Bike Group Demo Rides Call 2300 Santa Monica Blvd., Santa Monica 310.857.1500
 1112 Manhattan Ave, Manahattan Beachwww.irunmb.com
310.376.0100
16545 Ventura Blvd., Encino
818.986.8686
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