Click Here to visit the website for Forster Training Systems, the new line of recovery and self-massage tools from Robert Forster, PT.
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Save the Date
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Upcoming Events
Hosted by GIANT SANTA MONICA
Presented by Robert Forster, PT
Join us for a FREE LECTURE
On the New Paradigm for Fitness
Wednesday, May 18 7 PM
at GIANT Santa Monica
2411 Main Street Santa Monica or Call 310-582-8212 to RSVP
FUELING AND EXERCISING YOUR METABOLISM
Hosted by Jenny Craig®
Presented by Robert Forster, PT
Join us for a FREE LECTURE
On Metabolic Science and Weight Management
Wednesday, May 25, 7PM
at Jenny Craig® 1322 Wilshire Blvd
Santa Monica, CA
or call 310-582-8212
BOOK ROBERT FORSTER, PT FOR YOUR EVENT!
Robert Forster, PT, an industry leader in health and fitness is available for speaking engagements. E-mail to learn more or to book events today
PHASE IV Athletes to Watch
Phase IV placed five athletes in the finals of the Olympic Trials for wrestling, and three have made the Olympic team heading to the Olympic Games in Rio this summer!
Helen Maroulis and
Elena Pirozhkova
Elena qualified for the US Olympic Team in Iowa this past weekend and will compete in Rio this August for the Gold Medal.
Helen also walked away victorious from Iowa, beating all four opponents to earn herself a spot on the 2016 US Olympic Team. Look for her for Gold in Rio. Congratulations to both Helen and Elena for outstanding performances in Las Vegas at the World Championships of Wrestling - Helen won Gold in the 55kg weight bracket in a stunning performance, winning by technical fall in the finals - not a single point was scored against her in any of her 5 match-ups. She is well on her way to Gold at the 2016 Rio Olympics. Elena finished 10th in the 69kg weight bracket in Las Vegas but came back to win the US Olympic Trials and continues her quest to win Gold in the 2016 Rio Olympics.
Victoria Anthony
Lost a close match in the final round of the Olympic team trials in Iowa, but will continue to pursue her dream of one day making the Olympic team, she will continue her training and be back for a chance at the 2020 Olympics.
Earlier this year Victoria won the prestigious Klippan Lady Open Wrestling Tournament in Sweden as well as the Dave Schultz Memorial International Wrestling Classic in Colorado Springs. In 2015 she was the USA Women's National Wrestling Champion but did not qualify for the U.S. World Team. She continues her quest to the 2016 Rio Olympics next summer.
Aaron Pico
Made it to the Finals in Iowa this past weekend before a close loss to Molinaro in the best-of-three competition, he will continue to pursue his wrestling career. Watch for him in 2020!
Congratulations on a bronze medal finish at the Bill Farrell Memorial International Wrestling Tournament in New York.
Adeline Gray
The three-time World champion her two finals matches by technical superiority, extending her winning streak to 37 matches and solidifying her place on the Olympic team.
SAMO High School Wins CIF
Congratulations to Coach Hecht and the Santa Monica Hight School Basketball Team!
With a gritty, physically tenacious performance last Saturday morning at Honda Center in Anaheim, the top-seeded Vikings overcame a double-digit halftime deficit to push past the Golden Bears, 66-60, and capture a section championship. Several of the players were rehabilitated at Forster Physical Therapy and trained at Phase IV this year!
It was the fifth section title in the history of the program for SAMOHI, which has reached the finals eight times in the last 92 years. It was the squad's second CIF-SS championship under coach James Hecht, who guided the team to the throne four years ago. And it was the 24th consecutive victory this season for the Vikings, who haven't lost a game since December 11, 2015.
A Big Day for PHASE IV Pros!
Congratulations to Patrick Christopher for scoring 32 points in an NBA D league game against former UCLA great Baron Davis. Both platers rehabilitated injuries at Forster Physical Therapy this past year.
PHASE IV Athletes Turn Back The Clock
Joe Warren suffered a patella injury during Bellator 151, but with vigilant rehabilitation strategies, he continues towards his goal to make the US Olympic Wrestling Team. His journey to the Olympics continues April 8-11 in Iowa at the Olympic Wrestling Team trials where he will compete in the 130 lb. division.
Joe Warren, 39-year-old Greco-Roman Wrestling World Champion and multiple Bellator MMA World Champ has taken another step towards his goal to make the US Olympic Team with a 2-2 showing at the US National Wrestling Tournament in Las Vegas last Friday, dropping a close 4-2 match to the number one seed.
Forster Physical Therapy and Phase IV Client -
2015 Nautica Malibu Triathlon Celebrity-Classic Winner - First Place with a time of 16:59:59
Joe Warren
Joe Warren wrestled impressively at the Bill Farrell Memorial International Wrestling Tournament in New York. He looks forward to training for a chance to compete in the 2016 Olympic games in Rio.
Joe has earned another shot at a title fight. Check back for updates on upcoming fights and events.
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Recipe of the Week
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Portabella Mushroom Bruschetta Pizza
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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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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 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 4:00 - 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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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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PHASE IV in the News
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By Keith Loria
Loria recalls how Robert Forster, PT became one of the most sought-after Physical Therapists for tennis players after he successfully rehabilitated tennis superstar Pete Sampras prior to the 2000 Wimbledon championship.
The Dos and Dont's of Running
Just because our bodies have evolved to run, does not mean that they are equipped to handle the stress that comes with improper running technique and damaging mechanics. Learn how to run and train smarter, not harder, with the help of Phase IV.
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.
Joe Warren Unrivaled - a video by MMA fighter Joe Warren on his experience training with Phase IV's scientific principles
Barefoot Running podcast on NPR's Boston affiliate, WBUR, with Robert Forster, PT
An interview with Robert Forster, PT featuring Maria Sharapova.
Published by fitbottomedgirls.com
watch the video aired on ABC featuring
Robert Forster, PT
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.
Watch Robert Forster as he is interviewed on NBC by Dr. Bruce Hensel on training Olympic athletes.
KCRW's Warren Olney interviews Robert Forster from the London Olympics on "Which Way LA"
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.
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| Message from the CEO
Allyson Felix Injury Update
Three weeks after suffering a potential season ending Grade 2+ lateral ankle sprain, 4 X Olympic Track and Field Gold Medalist, Allyson Felix was back on the track running in spikes this week. An injury of this magnitude just 100 days before the Summer Games in Rio demands extraordinary measures including aggressive two-a-day physical therapy sessions to minimize further damage from the injury and restore function, and an arduous cross training regime to maintain her fitness.
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| Allyson Felix performs essential joint stability exercise that should look very familiar to Forster PT clients.
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Elite Athletes Provide a Proving Ground
Allyson's treatment included exactly the same procedures and methods we use every day in our clinic to help rehabilitate the general public. In fact it is the treatment of elite athletes that provide our staff with the knowledge of what works and what doesn't work. Elite athletes are so finely tuned, that our physical therapy interventions create immediate results, whereas the rest of us take longer to respond. Their quick response to treatment gives us the confidence to stay the course with treatments for the rest of us mere mortals.
Allyson's physical therapy began with Phase I treatment to prevent excessive swelling, maintain joint range of motion and strength, and prevent collateral tissue damage. The field of sports medicine addresses the body's exaggerated response to acute injury including excessive swelling, loss of range of motion, and immobilizing pain, all which serve to prolong the time away from training and competition. Perhaps these are left over vestiges of a survival trait of early man that served to keep our ancestors sedentary to prevent them from perpetuating the damage after injury.
One of the reasons why Allyson was able to return to her track workouts so quickly is that we began the P.R.I.C.E treatment protocol within 60 minutes of the original injury and continued around the clock for the last three weeks.
The "P" in P.R.I.C.E. stands for protection. This included a brace and crutches to protect against further injury. The "R" stands for rest. Allyson had to stay off her feet. "I" stands for ice. The application of ice, which is called cryotherapy in sport medicine parlance, is critical to limiting swelling and reducing pain. Swelling increases the pressure in the areas adjacent to the injury compromising the blood supplies to otherwise healthy tissues and extends the collateral damage associated with an acute traumatic injury. Ice also reduces pain, which causes muscles to tighten and weaken quickly. "C" stands for compression, and the "E" stands for elevation. Both are critical to further reduce swelling and support the damaged ligaments so the healing can begin.
Ultrasound was administered to help create a more functional scarring of the damaged ligaments while they heal and to deliver an anti-inflammatory medication into the ligaments beneath the skin to reduce the body's exaggerated response to soft tissue injuries. Electrical stimulation helped disperse swelling and fight pain on a neurological level. Gentle flushing massage reduced the swelling in her ankle and lower leg.
Within 24 hours, Allyson was performing cross training workouts in the pool to maintain her fitness. After 48 hours, cross fiber friction massage began to free up non-essential scarring of the ligaments and begin to return full joint range of motion. Isometric strength exercises began as soon as they could be performed without pain to maintain strength in the muscles that support the ankle. As the swelling retreated and range of motion improved, we began weight bearing exercises to help the lower leg muscles to regain their stabilizing function at the ankle and to begin to reestablish the neurological connection between the sensory organs housed in the ligaments and the brain. This connection serves to allow Allyson to subconsciously alter the muscle contractions around the ankle to provide an "active" stabilization system that prevents re-injuring of the damaged ligament as she returns to running.
Every injury has a silver lining. Injured athletes learn a lot about themselves and their bodies. When super motivated athletes get hurt and experience the loss of their ability to train and perform they are very open-minded to the importance of injury prevention and recovery techniques. Injury time also allows athletes to address physical deficiencies that allow them to get to the next level of performance once they return to full competition. Injuries are part of the game.
Stay tuned for further updates on Allyson's journey back to the Olympic podium.
For more information on creating a sustainable fitness plan custom tailored to your unique personal physiology, call 310-582-8212 or e-mail to schedule your free Phase IV Health & Performance consultation. If you are injured and need expert advice and rehabilitation, call 310-656-8600 to schedule an injury evaluation performed by an expert Physical Therapist.
>> 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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Featured Article
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The "High Ankle Sprain": What's The Difference?
By Eric Chehab, MD
Originally posted on www.hss.edu
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| | The ankle is a commonly injured area of the body, but it is also very delicate, with several small bones, joints, and ligaments that make a solid rehabilitation strategy vital for a complete and sustainable recovery. |
Ankle sprains are common injuries. In fact, they are one of the most common injuries encountered in the United States. But what is the difference between a common ankle sprain and a high ankle sprain? And why do athletes with a high ankle sprain seem to be out for a longer period of time? The reason lies in the anatomy of the ankle and the different ligaments injured in a common vs. high ankle sprain.
The ankle is made of three bones in the lower leg: the tibia, the fibula, and the talus. These bones act together to form the ankle joint, which typically sustains loads three times a person's body weight with normal daily activity. The soft tissues that surround the ankle allow for its stability and motion. The ligaments, in particular, stabilize the ankle.
Common Ankle Sprains
The common ankle sprain involves injury to a ligament on the outside of the ankle called the "ATFL", which stands for the anterior talofibular ligament. This ligament runs between the end of the fibula to the talus on the outside of the ankle. It is one of the primary stabilizers of the ankle and is frequently injured when an athlete "rolls" the ankle. Athletes frequently will have pain, swelling, and even bruising in more severe sprains. These symptoms can be experienced on the outside of the foot, just below the ankle joint. Many times there is a single area of maximal tenderness. Despite these symptoms, some athletes are able to return to perform quickly at a high level with the use of ankle braces that support the ankle, preventing the ankle from "re-rolling" and compensating for the injured ligament.
High Ankle Sprains
In the high ankle sprain, however, a different set of ligaments is injured, called the "syndesmosis" (pronounced SIN-des-MOE-sis). The syndesmosis is a set of ligaments that is located above the ankle joint. The syndesmosis lies between the tibia and fibula and holds these two bones together. In normal walking, with each step, the tibia and fibula are exposed to high forces that act to spread the tibia and fibula apart. The syndesmosis acts as a shock absorber between the tibia and fibula and prevents the bones from splaying. Thus, with walking, the syndesmosis is exposed to high forces; with running, even higher forces; and with running and cutting, even higher forces still. When the syndesmosis is sprained, every step can be painful. What can be more frustrating for athletes and coaches is that the high ankle sprain does not typically cause a great degree of swelling or bruising locally, and generally does not "look that bad," making it more difficult to understand the severity of the injury and importance of rest and rehab necessary for complete healing. Unfortunately, no type of bracing has been shown to treat or prevent these high ankle sprains.
High ankle sprains occur from sudden twisting injuries, which occur commonly in contact and cutting sports. Athletes will typically say the pain radiates up the leg from the ankle, and is worse with cutting motions that mimic the original twisting injury. The high ankle sprain is typically treated with the same treatment principles as for the common ankle sprain: Rest, ice, compression, and elevation - the RICE protocol.
However, since the syndesmosis is subjected to such high forces with each step, the amount of rest needed tends to be longer than for the common ankle sprain - nearly twice as long in most studies. If the ligament is severely sprained, or even torn, a screw is sometimes placed between the tibia and fibula to hold the two bones together to allow for the ligament to scar and heal. Athletes will typically return to play within 6 weeks, but about half will experience symptoms for up to 6 months.
To learn more about how we can harness your personal physiology to create a sustainable fitness program anchored in science, please call 310-582-8212 or e-mail to schedule a complementary Health & Performance Consultation. If you are injured and need a sustainable rehabilitation program, call Forster Physical therapy at 310-656-8600 to schedule.
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  www.ForsterTrainingSystems.com |
PHASE IV Scientific Health and Performance
Facebook is Merging Pages!
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 Please Join the Global Health and Fitness Conversation on our official PHASE IV business page!
INSPIRATION! MOTIVATION!
PERSPIRATION! |
| PHASE IV Scientific Health and Performance Events |
Presented by Robert Forster, PT
Join us for an interactive clinic on
THE NEW PARADIGM FOR FITNESS
Training Smarter, Not Harder!
Wednesday, May 18 at 7PM
Giant Santa Monica
or Call 310-582-8212 to RSVP
FUELING AND EXERCISING YOUR METABOLISM
Hosted by Jenny Craig®
Presented by Robert Forster, PT
Join us for a FREE LECTURE
METABOLIC SCIENCE AND WEIGHT MANAGEMENT
Fueling and Exercising a Fat Burning Metabolism!
Wednesday, May 25, 7PM
Jenny Craig®
1322 Wilshire Blvd
Santa Monica, CA 90403
Robert Forster, PT, an industry leader in health and fitness is available for speaking engagements. E-mail to learn more or to book events today!
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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PHASE IV Scientific Health and Performance
Training Corner
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The Big Three Recovery Killers
Recovery is the great missing link in most training plans. The Eastern European Training guru Tudor Bompa famously said, "Recovery should be so well understood and actively enhanced that it becomes a fixed component of your training." That's because recovery-which, on the macro level, includes taking it easy the day after a hard workout or taking the day off altogether, and on the micro level includes paying more attention to your cool down, stretching, and post workout nutrition and hydration-is the crucial low-intensity time that your body needs to heal and rebuild itself so that it's better than before. Recovery is when your body actually grows stronger and more efficient. It is when the benefits of your hard training are realized.
"Working hard is easy - everyone knows how to work hard. But those who know how to work hard at recovery are the ones who win," says my friend and mentor, Coach Bob Kersee, the most successful track and field coach of all time. Fact: Athletes by nature know how to push it, but the ones who know when to throttle back perform the best. Therefore, to make sure you recover, it should not be left to chance. It must be programmed into your workout schedule and rigorously observed. Overtraining syndrome and lack of recovery are two sides of the same coin, and unfortunately, the rule rather than the exception. Stop them by guarding against slipping into three bad training habits:
1) Falling into a Rut. Beware of doing the same thing, such as running your standard 6-mile loop, every day, over and over and over. Your body adapts to the stress of a particular workout to the point where it is hardly stressful anymore. As a result, your workouts will no longer elicit a strong hormonal response; your hormones just say "ho-hum" and fade or leave. To keep improving, you need to keep changing the stress.
2) Doing Too Much Too Soon. Although your breathing and organs-heart and lungs-adapt rapidly to the stress of increased exercise, your infrastructure-bones, joints, and muscles-do not. So you need the discipline to keep from going as fast as your breathing will let you; otherwise, your body won't know how to deal with the stress. In periodization terms, you don't want to rush the base building phase. Don't do any hard workouts-such as intervals, hills-on a too-shallow base.
To learn more about how to construct a sustainable fitness plan centered on healthy recovery practices, call 310-582-8212 or e-mail to schedule your FREE Health & Performance Consultation. Also, be sure to check out our compression gear on sale at Phase IV! Details below.
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PHASE IV Scientific Health and Performance
Featured Products "Forster's Choice!"
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25% Sale on EC3D Recovery Products!
EC3D Recovery Clothing is medical-grade compression science - now 25% off!
Recuperation Tights: Now Only $112.75
Compression zones in our recuperation tights are the opposite of those on our performance compression tights. Higher compression is applied directly on the muscle rather than around it. The reversed compression maximizes blood flow and reduces any remaining metabolic waste and toxins more quickly. For maximum benefits, wear the recuperation tights after an intense workout for at least three hours, more if desired. Your legs will feel super fresh and ready to get back in the game!
Also available in TALL sizes. ( 6'2" or taller or with an inseam measure over 36" inch.)
Content: 70% polyester, 30% Elastane
FEATURES:
Bcool fabric
Ec3d engineered compression technology
Seamless zoned compression
Antimicrobial fibres
Reduce muscle inflammation and recovery time
Prevents muscle soreness
Ideal post-workout
Long Sleeved Compression Shirt 3D Pro: Now Only $105.30 
Our 3D Pro long-sleeved Compression Shirt has gradual compression zones in the sleeves, which improve blood circulation and prevent inflammation in the arms. At the core level, several levels of compression provide for better performance and stability. Overall, you will experience a higher precision and fluidity of movements, improved spatial orientation, and less fatigue for a faster recovery. The 3D Pro compression shirt with long sleeves optimizes body and shoulder positioning, provides greater support and diminishes post-exercise aches.
Content : 70 % Polyamide, 30 % Elastane
FEATURES
Improves stability and balance
Helps body positioning and posture
Prevents inflammation in arms
Increases proprioception
Compression Shirt BCool: Now Only $82.65
Our compression short sleeve shirt has the same compression zones as the sleeveless shirt. Targeted compression zones are strategically positioned on the abdomen and back. The addition of sleeves on the Compression SS Top allows the hard working zone running up your back to extend to the shoulders, pulling them back and correcting bad posture. Increased alignment and balance. Proprioception panels enhance spatial awareness, precision and fluidity of movements.
Content: 70% Polyester, 30% Elastane
FEATURES
Effective for sports that engage the arms and shoulders.
Stabilize the core
Improved stability and balance
Helps body positioning and posture
Unisex
Sleeveless Compression Shirt: Now Only $90.25
Our 3DPro Sleeveless Compression Shirt has strategically targeted compression zones positioned on the abdomen and back areas, stimulating proprioceptors, stabilizing core muscles, and supporting all of the upper back muscles. By promoting better muscle alignment, balance and posture, your movements become more fluid, powerful and precise.
Content : 70 % Polyamide, 30 % Elastane
FEATURES
Proprioception panel enhances spatial perception, precision and fluidity of movements
Stabilizes the core
Improves stability and balance
Improves body positioning and posture
Compression Cami Bra: BCool: Now Only $52.56
A perfect combination of a training tank top and a sports bra, you'll be delighted with its comfort and support. Targeted compression zones above and below the breasts allows for stabilization and reduce bounce. A pocket on the back allows you to stash small personal items.
Content: 70% Polyester, 30% Elastane FEATURES
Bcool fabric T-back for flexible range of motion Ec3d engineered compression technology Seamless zoned compression Antimicrobial fibres
Compression Twist Sock: Now Only $45
 The first and only two-in-one sock! Perform and recover in one twist! The unique design of our twist sock is revolutionary. Wear the twist socks during your activity. When you're finished, push them down to your ankle, twist them outward 180 degrees, then pull them back up. You simply inverted the colors and now have a recovery sock! Twisting the sock not only increases the compression by 5mmHg, but also helps push the toxins out of your lower leg. The higher compression zone that was on the shin is now directly on your calf. Soreness and fatigue are reduced.
In "Performance" Mode, the front compression zone is tighter, stabilizing muscles and reducing unwanted vibration, which can cause muscle soreness near the shinbone (shin splint). The calf is covered by an area featuring lower compression, in order to allow the muscle to expand.
In "Recovery" Mode. Twisting increases compression and drains the calves of any remaining toxins. Result: this way, the Twist compression sock can help prevent discomfort during and after your workout.
Content: 85% Nylon, 15% Elastane FEATURES Moisture control EC3D engineered compression technology Seamless zoned compression Antimicrobial fibres Enhanced blood circulation Performance & recovery in a single garment Seamless toe for extreme comfort Padding heel & toe Compression Sock: Now Only $30 Combines the key features available in all our compression socks into a single, solid color. Plain & simple. Suitable for work, play and travel. Arch support and seamless toe for extreme comfort.
Content: 85% Nylon, 15% Elastane FEATURES Moisture control Ec3d engineered compression technology Seamless zoned compression Antimicrobial fibres Padding heel & toe Enhanced blood circulation
To learn how you can harness your personal physiology to become a better butter burner, call 310-582-8212 or e-mail to schedule your free Health & Performance consultation with an exercise physiologist.
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PHASE IV Scientific Health and Performance
Press Room
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The Right Way To Stretch
By Roy Wallack
Printed in the LA Times - February 6, 2016
Some experts say stretching before exercise helps performance and lessens injuries. But, believe it or not, others say stretching does the opposite.
Who's right?
Proponents point to people who can't afford to be wrong: Athletes.
The Clippers stretch before every game. And Meb Kelflezighi, an Olympic silver medalist and the 2014 Boston Marathon winner, stretches before every run.
"Stretching restores your tightened connective tissue to normal length and puts your joints in correct alignment. That lets you go faster and avoid injury," said physical therapist Robert Forster, founder of Phase IV performance lab in Santa Monica.
So what to make of studies that claim the opposite - that stretching actually takes the spring out of your step and puts joints at risk by over-loosening them?
Evidence can be traced back to two 2013 studies that found that extensive pre-exercise "static" stretching (in which stretches are held in a fixed position for a minute or so) done "cold" - without a warmup - hurt the performance of weight lifters and competitive athletes.
One of those two studies, published in the Journal of Strength and Conditioning Research, found that the maximum weight fit young men could hoist after static stretching versus after no stretching was 8.3% less. The other study, published in the Scandinavian Journal of Medicine and Science in Sports, found an overall strength decline in some athletes who used stretching as their only warmup. It concluded that static stretching should not be used as the sole warmup activity.
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| | 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:
Like us on Facebook: https://www.facebook.com/PhaseIVCenters/
Forster Physical Therapy
Phase IV Scientific Health and Performance Center
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PHASE IV Scientific Health and Performance
Athlete Testimonials |
Phase IV Scientific Health and Performance Center and Forster Physical Therapy work with people of all ages and abilities - helping them reach their full genetic potential and achieve injury-free peak performance. We strive to help everyone accomplish their health and fitness goals, regardless of how far away they may seem. We have helped thousands of athletes meet or beat their goals, and nothing is more rewarding to our team of Exercise Physiologists and Physical Therapists than seeing someone's goals realized.Here are what some of our clients have to say about their experience at Phase IV and Forster Physical Therapy:-
"Thank you so much for all the physical therapy for my anterior tibia and overall training. Thank you for all the icing, stretching, strengthening exercises and treatments. I could not have done my first marathon without you. I finished it and my anterior tibia felt completely fine. I stretch every time before and after I run because of you. Thank you for all the advice. Ever since I started running about 10 years ago it's been one of my dreams to run a marathon. Thank you for all your help and for helping me fulfill one of my dreams. I will always remember and I tell my friends if you don't have time to stretch you don't have time to run."
-Kyle Beiser
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"I had this crazy dream of completing a marathon and quickly into my training; I realized I would need help with making this dream a reality. Today, as a marathon finisher, I cannot thank you enough for all the support in making sure my body was ready to hit the pavement for 26.2 miles and cross the finish line injury free. At mile 21, the middle of a long, curved hill, I found myself looking over and seeing runners dropping like flies with cramped quads, aching calves, and tightened hamstrings. While I may have said these words through tears, I said aloud 'Thank you Ron and thank you Forster Physical Therapy.' If it were not for your expertise, commitment to your patients, and passion for making people feel better than when they walked in, I would have been the person at mile 21 needing the medic. Thank you again for helping me make my dream a reality - completing a marathon injury-free!"
-Whitney Gaglio
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"After a tough beginning to the cross-country season - full of injuries and health issues, Marina, my 15-year-old daughter, needed someone to put her back together. We were referred to Phase IV and after the initial evaluation, the staff provided Marina with a program that was easy to follow and fit into her high school track schedule. Marina's program included diet, strengthening, stretching, and form. Marina learned to use her heart rate as a guide for her training and ultimately ran injury-free in the 1600m, 800m, and 4X400 relay. She not only ran her personal best in track but also is leaving track healthy and looking forward to being the newly appointed cross-country team captain in the Fall."
- Lisa MacDonald - Mother of Marina Praet, 15, Phase IV Athlete and Success Story
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"Tracy helped me by creating a nutrition and exercise program that allowed me to perform better while racing. Interestingly, I am running less that I would have on my own and getting better time and placement results. The prescribed mix of weight training exercises, intervals, recovery, and focus on heart rate has helped me to improve. I am excited to continue reaching my goals with Phase IV."
- Nicole Elmes - Finisher of the 2015 "America's Best Half Marathon" with the following finishing times and accomplishments:
Race total time: 1:47
Pace: 8:12
Overall place: 389 out of 5021 (top 7%)
Sex place: 113 out of 2576 (top 4%)
Division (35 - 39) place: 19 out of 444 (top 4%).
Are you a Phase IV success story? Submit your testimonial for a chance to be featured in an upcoming newsletter. |
| PHASE IV Scientific Health and Performance 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. -
Phase IV Athletes Turn Back the Clock
Joe Warren, 39 year old Greco-Roman Wrestling World Champion and multiple Bellator MMA World Champ has taken another step towards his goal to make the US Olympic Team with a 2-2 showing at the US National Wrestling Tournament in Las Vegas last Friday dropping a close 4-2 match to the number one seed. Joe's next MMA fight is March 4th, 2016 against Darrion Caldwell
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Nate Marquardt, 36 year old UFC veteran won his fight by a knockout over CB Dolloway to extend his MMM recorded to 34/15/2
- Colin Egglesfield: Forster Physical Therapy and Phase IV Client - 2015 Nautica Malibu Triathlon Celebrity-Classic Winner (First Place with a time of 16:16:59)
- Joe Warren: Earns a shot at a title fight and his 14th Bellator win against LC Davis. That gives him the most wins in Bellator history.
- Helen Maroulis and Adeline Gray: Win Gold Medals at the World Championships of Wrestling in Las Vegas.
- Aaron Pico: Wins Broze Medal at the Junior Freestyle World Championships.
- Nicole Elmes: Finisher of 2015 America's Finest Half Marathon 2015 in San Diego, CA, with a time of 1:47, she placed 389th out of 5021 total entries, placing her in the top 7% of finishers overall. She finished 113th out of 2576 female entrants, ranking her in the top 4% for all female finishers. In her division (age 35-39) she placed 19th out of 444, placing her in the top 4% of all finishers for her age division.
- Blossom Sato: 2014 Ocean League Player of the Year; 2014 All-CIF, Santa Monica High School Girls Volleyball - earned a scholarship to play Vollyball at Mississippi State University in 2015
- Cindy Tilbury - 2015 Peggy Steding Female Age Group Award in Racquetball - won first place in the 55+ and second place in the 55+ Mixed Doubles divisions at the IRF World Senior Racquetball Championships.
- Stan Kim & Andrew Eisses - Completed the 2015 AIDS Lifecycle ride from San Francisco to Los Angeles
- Dawn Harper-Nelson: 2014 National Champion, 100m hurdles with new world-record time, 12.55 seconds; June 28, 2014 - Newly qualified for 2015 world championship team
- Maddy Tung: 2014 Junior National Champion, 53kg folkstyle wrestling; March 30, 2014 - Now attending basic training at the US Air Force Academy in Colorado Springs, Colorado
- Helen Maroulis - Qualified for 2015 World Championship Wrestling Team and will likely head to Rio for the 2016 Olympic Games
- Victoria Anthony - Qualified for 2015 World Championship Wrestling Team and will likely head to Rio for the 2016 Olympic Games
- Rick Betts: 2014 National Champion, Mixed Doubles Racquetball; February 15, 2014
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| PHASE IV Scientific Health and Performance Partners |
The exclusive retailer for Forster Training Systems - the new line of recovery and self-massage tools from Robert Forster, PT
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!
Full Service Bicycle shop in Santa Monica
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2411 Main St. Santa Monica, CA 90405
310.399.6200
1338 4th Street Santa Monica, CA 424- 214-3535
1322 Wilshire Boulevard
Santa Monica, CA 90403
310-260-9057
Ask about "My Best Program"
1516 W. Magnolia Blvd. Burbank, CA
818.238.9522
16545 Ventura Blvd., Encino, CA
818.986.8686
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 Private Swim Coaching & Masters Swimming by Phase IV Women's Weight Training & Student Fitness Academy class leader Lorna Richardson 424.235.8431
1112 Manhattan Ave, Manahattan Beachwww.irunmb.com
310.376.0100
16545 Ventura Blvd., Encino, CA
818.986.8686
1516 W. Magnolia Blvd. Burbank, CA
818.238.9522
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