Comprehensive Therapy Services

Ever wish you could try #PhysicalTherapy before you buy? TRICARE members now can! A new pilot program being rolled out by TRICARE is waiving payments owed by the patient for up to three PT sessions, calling physical therapy a "high value treatment" for low back pain. The theory is that once a person sees the benefits from PT treatment, they're likely to come back for more. ... The fact that such a major insurer is looking into the value of PT is great news for everyone. If TRICARE can show that lowering the cost of PT for patients can improve outcomes and save insurance companies money, other major insurers will likely follow. This could improve the lives of millions of people every year while reducing the huge cost of treating low back pain for the country. That seems like a win for everyone involved. Give us a call to schedule your PT session! 858-457-8419 Learn more: linktr.ee/comprehensivetherapyservices #Tricare #ChoosePT #PTForBackPain

Here's hoping... for health, strength, love, peace and prosperity. #HopeForTheFuture

Motion is Lotion! December's "Move of the Month" is a series of quick and easy exercises demonstrated by Elizabeth Leeds, PT, DPT. First up? SQUATS! ... Spice up your standard squat practice with resistance bands. This combination move can help with time efficiency and caloric burn, which is helpful to combat those extra holiday treats. Place a band around your knees and hold another in your hands, pulling your forearms out to the sides as you squat down. Choose resistance bands that are tight enough to challenge you, and make sure each movement is slow and controlled. Keep your core tight, and don’t forget to breathe! #DidYouKnow we send a monthly newsletter full of exercises and informative, staff-written articles? SIGN UP on our website and receive the gift of more stress-battling moves delivered straight to your inbox: comprehensivetherapy.com/learning.html #CTSMoveOfTheMonth #MotionIsLotion #Squats

What do YOU do when life throws you lemons? Whether you're dealing with an illness, injury, heartache or job loss, it's easy to get caught up in the "WHY ME" mentality but intrusive negative thoughts only exacerbate the problem. What if, instead, you utilized your hardships as a tool for strength and growth? Changing your mindset could make all the difference. After all, every problem you face is a chance for you to do your very best. ... #FridayFeels #DoYourBest #MakeLemonade

Ah, the first Monday of 2021 How are you feeling? Getting back into a productive routine after the holiday break can be a challenge. While many of us are eager to work hard and crush our goals, burnout is real and it can come on quickly.... Giving your mind and body time to rest is critical in maintaining a healthy lifestyle. Enter our first #SelfCareTip of the year: do not shortchange your sleep bank! You cannot make it up. If you go to bed 2 hours late tonight, you can't make it up tomorrow night... our sleep bank does not work that way. If you struggle to fall or stay asleep, there are plenty of natural methods that can help: Try an herbal solution, Lobelia, or other essential oils to promote relaxation. Enjoy a detox bath of 2C Epsom salts, 1C baking soda, and 10 drops essential oils, like lavender or chamomile. Meditate for 5 minutes before bed to calm the brain and nervous system. Make sure you're MOVING during the day, and be sure to wrap up your workout several hours before bedtime so you’re not too revved up to fall asleep. Skip spicy or heavy foods at night and make dinner your lightest meal of the day. This ensures you're not waking up with heartburn or indigestion. Put down your cell phone! While light of any kind can suppress the secretion of melatonin, blue light from electronics does so more powerfully. Set a timer and put your gadgets away at least an hour before bedtime. Keep it cool, somewhere around 65 degrees. Strike a balance between the thermostat, the bed covers, and your sleeping attire to reduce your core body temperature and help you drift off to sleep faster and more deeply. Massage, acupuncture, and physical therapy can help alleviate pain that may be disrupting your sleep. Give us a call if pain is keeping you awake at night - 858-457-8419. We offer a variety of services that can help you catch those z's and lead a healthy lifestyle. Learn more natural ways to sleep better: linktr.ee/comprehensivetherapyservices #CTSSelfCare #SelfCareTips #SleepHygiene

Happy New Year from all of us at CTS! We are ready to welcome 2021 with open arms, quite literally! Incorporate these exercises in your new year routine to help decrease anxiety, improve confidence, and energize yourself.... GROWING BIG In Amy Cuddy's book and podcast, she talks of the benefits of changing one's posture to be "bigger." While seated, reach to the floor, scoop up and reach for the sky, then out to the sides, finally in to the thighs. POWER POSE Amy Cuddy's study suggests that those who adopted high-power poses demonstrated an increase in testosterone and a decrease in cortisol. Stand with your hands on your hips, legs wide ("Wonder Woman"/ power posing), then reach your arms up and out to the side (Star). These movements can be done 3-5 times per session for 1-5 sessions a day. Wishing you a safe and healthy 2021! #HappyNewYear2021 #GrowingBig #PowerPose

SELF-CARE TIP: Roll It Out! The Holidays are upon us, which typically bring both joy and added stress. Don't let back pain spoil your fun. With a few proactive steps, you can give your back the gift of comfort and joy this holiday season!... While good posture and stretching is a great start, rolling exercises make a fantastic addition to your self-healing repertoire. This self-myofascial release technique can safely and effectively: Relieve tension, tightness, and pain in your back Release muscle knots Relieve inflammation Increase your range of motion, flexibility, and mobility Boost circulation and lymphatic flow Improve overall comfort From cylindrical foam rollers to standard tennis balls, rollers can vary in size and firmness to bring about different results. If you have a tennis ball or racquet ball at home, try this simple technique for instant relief: 1 Stand with your back against a wall. Move your feet forward, about 2 feet away from the wall. It can help to start with your knees slightly bent. 2 Place the ball on a tight area of your back (not directly on the bony spine of your back), and press the ball into the wall. Bend and straighten your knees in a repetitive squat. 3 Feel the ball massage your sore back muscles! Only press as hard as you feel is comfortable. The beauty of this is there is no wrong place for the ball. Try different areas of your back; close to your spine, far from your spine, and everything in between. Just avoid pressure directly on your spine, that doesn't feel good. Consider enhancing your relief by using a menthol muscle rub or essential oils before or after your routine, followed by a hot shower or bath. Learn more foam rolling exercises: linktr.ee/comprehensivetherapyservices Let CTS help you problem solve and create a more tailored wish list for your back this holiday season - give us a call! 858-457-8419 #CTSSelfCare #RollItOut #SelfCareTips

As 2020 comes to a close (PHEW!) many of you may be setting goals and intentions to bring into the new year. Statistics show that only 8% of people actually keep their New Year's resolutions. For the other 92% of us, here are a few tips to set out on a path to success:... Make realistic goals. So many times we focus on "total elimination" goals. No more desserts or pasta or alcohol in the new year. Break goals down into manageable chunks that would be easier to attain. Make specific goals. Too often we set broad sweeping goals such "lose weight" or "exercise more" without having a set plan in mind. Determine what specifics steps are required to meet your goal and implement a plan. Talk about it. Involve your family and friends in your goals to get the support needed to make the changes stick. Making our goals known can also serve as bit of encouragement and accountability. Don't beat yourself up. Don't give up on your goals if a misstep occurs. Resolve to recover from your mistake and get back on track. Be patient. Unhealthy behaviors develop over time. Replacing unhealthy behaviors with healthy ones requires time. Don't get overwhelmed and feel as if you have to reassess everything in your life all at once. Developing the right skills and strategies can lead to success! What are your goals for 2021? #2021Resolutions #StepsToSuccess #SettingGoals

These are strange times, indeed... BUT that's no excuse to remain stressed and sedentary. In fact, incorporating movement into your daily routine, no matter how bizarre it may feel, can help combat stress and fatigue, improve sleep and boost your immune system. Have fun with it! ... Start your mornings with a dance party. Battle your spouse in a squat challenge. Discover which household member can hold a plank the longest. Bust out the weights or exercise bands between Zoom calls. Try a new workout you've never done before (living room barre class, anyone?) COVID-19 has taken so much from us this year. Don't let it take away your strength and sanity. Make use of what you have, listen to your body and rest when you need to. Allow yourself to enjoy parts of this "new normal." Want unbiased advice on the best fitness routine for you? Schedule an appointment - in person or virtual - with a physical therapist. 858-457-8419 #NoExcuses #CovidFitness #ExerciseForHealth

There's nothing like personal experience to make you a better physical therapist. On December 4, 2019, PT and CEO Cindy Furey had a bilateral mastectomy with expander placement and bilateral axillary node dissections. The final pathology reports read five tumors on the right and two on the left, none of which she ever felt. Cindy treated many cancer survivors, but the experience gave her a brand new perspective. "I've learned many things through my diagnosis, recovery and s...Continue reading

Happy December! While we may not experience snowfall or sub-zero temps, winter is still upon us, bringing with it chilly nights, Santa Ana winds and dry, offshore weather. Between the fluctuations in temperature and the global pandemic it's especially important to stay on top of your immunity. Subtle changes to your diet, sleep patterns, and lifestyle can be beneficial in helping you stay healthy. When it comes to diet, fresh, local produce that doesn't have to travel lon...g distances to get to you is more nutrient dense. In addition to being mindful of what you eat, if you know you're prone to dragging a bit during the winter months, getting regular acupuncture treatments can boost your immune system. More and more research has shown that acupuncture regulates the immune system through its anti-cancer, anti-stress, and anti-inflammatory effects on the body. Whether you're having trouble managing emotional stress during this holiday season, or your digestive system is a bit off from a diet that is all over the place, lowered immunity is not treated with the same set of acupuncture points or a one size fits all super herb. Give us a call - 858-457-8419 - and boost your immune system with custom acupuncture treatments and herbal remedies. Learn more at linktr.ee/comprehensivetherapyservices #Acupuncture #HerbalRemedies #ImmuneSupport

Make no bones about it, World Osteoporosis Day is a great time to learn about osteoporosis risk factors and what you can do to prevent them. Osteoporosis is associated with low bone mass and thinning of the bone structure, making bones fragile and more likely to break. There are many factors that can cause a person to be at risk for developing osteoporosis.... Noncontrollable risks: Female gender Small frame Advanced age Hormone levels Genetics Predisposing medical conditions Controllable risks: Cigarette smoking Excessive alcohol intake Inactive lifestyle Excessive caffeine intake Lack of weight-bearing exercise Drugs (eg, steroids, heparin) Poor health Low weight Calcium-poor diet Low vitamin D levels For healthy bones, it's important to maintain a physically active lifestyle and eat a balanced diet with plenty of calcium and vitamin D. Physical therapists can design a unique program for you to help keep your bones healthy and reduce risk. Your PT may teach you: Specific exercises to build bone or decrease the amount of bone loss Proper posture to protect your spine from fracture Proper alignment during activities of daily living How to improve your balance so as to reduce your risk of falling How to adjust your environment to protect your bone health Most recommended exercises are simple and can be done at home with no special equipment, like dancing, stomping and squats. Call us today - 858-457-8419 - and learn how you can strengthen those bones! Learn more about osteoporosis: linktr.ee/comprehensivetherapyservices #worldosteoporosisday #oesteoporosis #oesteoporosisday #oesteoporosisawareness #calcium #vitaminD #goodbones #strongbones #bonehealth #calciumrich #healthybones #bonestrengthening #osteoporosisprevention #PT #physicaltherapy #CTSsd Please note: if you have osteoporosis, are at high risk for a fall or fracture, or have a medical condition, affecting your ability to exercise, do not begin an exercise program without first consulting your physician and a physical therapist.

COVID-19 has been challenging for everyone, including children. Between virtual learning and cancelled extracurriculars, many kids are becoming increasingly sedentary and missing out on crucial physical activity. Even prior to COVID, conditions like obesity, type 2 diabetes, and high blood pressure were becoming more frequent among American children. One of the best ways to combat the rise of these diseases is to make sure your kids are getting enough physical activity. ... U.S. Department of Health and Human Services recommends that youth ages 6-17 participate in 60 minutes or more of physical activity 7 days/week. This is total activity time, so the 60 minutes can be broken down into shorter blocks of time, like four 15-minute sessions. Most of this activity should be at either moderate or vigorous intensity. To keep kids participating, physical activity should be fun and incorporated into playful and age appropriate activities that include both muscle strengthening and bone strengthening. Here are some examples: Muscle Strengthening Activities Climbing playground equipment or trees Games like tug of war Push ups, pull ups, or sit ups Activities like crab walking, bear walking, or wheelbarrow with a partner Bone Strengthening Activities Hopscotch Jumping rope Skipping or running Sports that include jumping like basketball, volleyball or gymnastics If your child is not active, start from where you are and build from there. Make movement a fun, family affair! Not sure where to start? A physical therapist can evaluate your kiddos and give them a personalized exercise plan to keep them moving. Give us a call! 858-457-8419 #moveyourbody #fitnessisfun #healthykids #physicaleducation #CTSsd To learn more about the physical activity children need, visit linktr.ee/comprehensivetherapyservices

We love feedback from our patients! "I've been to six different PT places to try to help with my sciatica pain and CTS has been by far the best. I first tried them because an old friend I ran into said they were amazing and she was absolutely correct. Not only are the therapists just tremendous but the staff is incredibly helpful. I've actually met Cindy a couple times and her energy and positivity is infectious and I see it in all the staff and how much they care. I've ne...ver had a problem with their pricing, it's always been clear and reasonable and frankly, I'll never go anywhere else as long as they're open and they could charge me a lot more and I'd be totally fine with it. I've lived a life with constant pain, and I'm just so grateful for the CTS team giving me my life back. I just wish I had run into my friend years ago." - M.S. Read more testimonials on our website: comprehensivetherapy.com/testimonials.html #CTSsd #physicaltherapy #sandiegoPT #sdphysicaltherapy #sdphysicaltherapist #sandiegophysicaltherapist #sandiegophysicaltherapy #testimonial #pttestimonial #yelpreview #fivestars

Do you suffer from chronic vaginal pain? Pain with intercourse? Interstitial cystitis? Pelvic floor dysfunction? Join our virtual Vulvodynia Support Group, Saturday, October 24th from 10am - 12pm on Zoom. Let's build a community and co-create a safe space where we can share our experiences with pelvic pain in a supportive and affirming way. ... This could include brainstorming treatment ideas, or sharing the evolution of our personal journeys. We welcome all who identify as women to join us and be part of the discussion. Contact Anne for zoom info - 858-457-8419 or [email protected] #vulvodynia #supportgroup #CTSsd

You feel that burning discomfort and the intense, frequent urge to pee All signs point to a urinary tract infection... You're not alone 40-60% of women, and roughly 12% of men, will develop a UTI in their lifetime. The commonly believed narrative of UTIs goes like this: bacteria invading a previously sterile bladder causes infection, then antibiotics are used to destroy said bacteria.... However, research tells us this narrative is simply not true. The bladder is actually home to lots of good bacteria that help maintain the health of the urinary tract; it is the disruption of the balance of normal bladder bacteria that results in UTI symptoms. UTIs are nearly always treated with antibiotics, but side-effects and antibiotic resistance are making healthcare providers search for alternative treatments and preventative measures. Pelvic floor physical therapy can help. In many cases, an underlying pelvic floor dysfunction can cause recurrent UTIs. A pelvic floor PT can help you strengthen or relax the pelvic floor muscles as needed to regulate intra-abdominal pressure and effectively empty the bladder without pushing. If you experience UTI symptoms, give us a call 858-457-8419. Maintaining a healthy urinary tract is important for us all. #UTI #UTIprevention #recurrentUTIs #CTSsd

Physical therapists are NOT just for injured people. We can coordinate your fitness regimen and help you reach your goals. When you see a PT to improve your fitness, you'll get an assessment of your strength, range of motion, posture and movement patterns. This allows us to design a customized program just for you, reducing your risk of injury and giving you a baseline to compare to in the future.... Our PTs have been certified through some of the most well-respected and intensive certification programs in the industry. We're committed to your success and ready to help you achieve your fitness goals. Call us today - 858-457-8419 - and discover what CTS can do for you. #physicaltherapy #sandiegoPT #sdphysicaltherapy #sdphysicaltherapist #sandiegophysicaltherapist #sandiegophysicaltherapy #PT #PTforfitness #CTSsd

"On October 17, 2019, I was diagnosed with breast cancer." This was a grim reality for PT and CEO Cindy Furey last year. Cancer was confirmed by three biopsies on the right side when Cindy posed the question, 'are you sure my left is clear?' "Call it women's intuition, but I had a feeling." Sure enough, the final pathology reports read five tumors on the right and two on the left.... On December 4, 2019, Cindy had a bilateral mastectomy with expander placement and bilateral axillary node dissections. Did you know that once you've had a bilateral mastectomy you have nothing left to test? "I never felt any of my seven tumors. Neither did my doctors until after the biopsies. They caught mine 'early' because of the mammogram." In honor of Breast Cancer Awareness month, we're sharing Cindy's story of resiliency. Follow her journey as we delve into her road to recovery, the lessons and tips she's learned along the way, and how PT plays an important role in cancer survivorship. Early detection saves lives; go get your mammograms! #breastcancerawareness #survivor #getyourmammograms Read more: linktr.ee/comprehensivetherapyservices

A little giggle to start your weekend! #weekendvibes #betterdays #choosehappy #cheerstotheweekend #CTSsd

#DIDYOUKNOW Roughly 40 million adults in the U.S. struggle with depression or anxiety? Not to mention the family, friends, and coworkers that are also impacted. Today is #NationalDepressionScreeningDay, and we encourage you to seek help if you're suffering. A depression screening can help you understand your feelings, diagnose a potential condition and develop a plan of action. Here are five signs you could be experiencing depression, not just sadness:... You feel empty or withdrawn You're way more irritable than usual You struggle with basic self-care You feel hopeless or worthless You're having trouble concentrating Whether or not you suffer from depression, use this day to fight back. Learn about volunteer opportunities, reach out to someone suffering, or let others know you understand and care. Our dedicated team of professionals at CTS partner with our patients to establish a pathway to healing body, mind and spirit. We're here to listen and help. You are never alone. #DepressionScreeningDay #DepressionScreening #Depression #MentalHealthScreening #MentalHealth #MindBodySoul #MindBodySpirit #CTSsd

Motion is Lotion! October's exercise of the month is a "Hook Lying Trunk Rotation with Varied Arm Position," demonstrated by PT and CEO Cindy Furey. This exercise helped Cindy recover from breast cancer surgery, stretch everything out and quickly regain function.... 1 Lay on your back with your arms down in an A position and your knees bent, feet on the floor. Gently rotate your knees from side to side (like windshield wipers!). Repeat 10 times. 2 Reach your arms out to the side. Rotate your trunk; repeat 10 times. 3 Open your arms into a field goal position. Rotate your trunk; repeat 10 times. You may feel a stretch across your chest and lower back at this point. 4 Reach your arms overhead. Rotate your trunk; repeat 10 times. 5 Once loosened up, stretch your arms out to your side, rotate your trunk to the left and reach your right leg across your body while slowly sweeping your right arm to exaggerate the stretch. Repeat on the other side. #motionislotion #exerciseofthemonth #hooklyingrotation #CTSsd

Falls are NOT a normal part of aging! They are preventable. Falls and a fear of falling can diminish your ability to lead a full and independent life. If you find yourself losing your balance, it's time to reduce your risk. A PT can develop a personalized physical activity plan to help improve your strength, stability, and mobility and reduce your risk of falling.... Your personalized treatment plan may include: Balance training Walking and moving Dual-task training Strength training Endurance training Pain management Education Fear management Community programs Personal recommendations Talk to your PT for more tips to avoid falling and how to make your home safe. Call us! 858-457-8419 Learn more: linktr.ee/comprehensivetherapyservices #ChoosePT #Falling #FearOfFalling #FallPrevention #CTSsd

SELF-CARE TIP: Dry Brushing We release toxins through our skin, the largest organ of elimination. Dry brushing can help speed up cell turnover and recovery by brushing off dead cells. Use a dry brush before bathing to detoxify and improve lymph function.... Use long brush strokes on the limbs moving toward your heart. Spend a little extra time over the lymph node areas like the armpits, neck, groin and back of the knees. Physical Therapist, CEO and breast cancer survivor Cindy Furey regularly dry brushes to avoid Lymphedema. "Anytime they take lymph nodes out (7 on my right, 5 on my left), you must be careful. I dry brush my node areas to stimulate the system." #CTSselfcare #selfcaretips #drybrushing #CTSsd