Category Archives: Fitness

  1. 7 Fitness Tips for Summer Vacation Travel

    It’s vacation season, and for many that means visiting faraway friends, exploring new places and possibly even crossing some things of the ol’ bucket list.

    Unfortunately, traveling often also means lots of sitting, interrupted sleep patterns due to time zone changes, unhealthy eating, and workout routines that are sporadic, if not nonexistent.

    But, travel doesn’t have to be synonymous with unhealthy habits and a lack of exercise. Vacations are a time to reboot mentally while reconnecting with friends and family, but this doesn’t have to happen at the expense of your health.

    With just a little forethought and planning, you can stay active and healthy throughout your trip, whether it lasts a few days or a few weeks.”

    So, for the purpose of planning, here are seven tips for staying fit and healthy while traveling:

    Plan Around an Activity: Don’t just plan your vacation around a place. Consider making one or a series of activities central to your agenda. For instance, plan to go on some hiking tours, try snorkeling for the first time, or make vacation a family camping trip.

    Keep Moving En Route: Whether you’re flying or driving, you’re going to likely do a lot of sitting and waiting during the front and back ends of your trip. So, capitalize on breaks in your trip to go for short walks, do some stretching, or warm the body through some dynamic exercises (i.e., lunges, light jogging, arm/leg swings, etc.)

    Explore on Foot/Bike: Once you’re at your new destination, resolve to explore the area on foot, either by jogging a new route each morning or taking regular walking tours of the area. Or, see the sites from the seat of a rented bike.

    Strength Train Using Body Weight: Even though you’re likely to be in an unfamiliar place with little to no gym access, don’t let that keep you from strength training. Whether in your hotel room or at a local park, your body weight provides ideal resistance while doing lunges, dips, push-ups, planks, and so on.

    Stay Hydrated: When you’re out of your element and distracted by new people and places, hydration habits can go awry. Carry a reusable water bottle with you at all times as a reminder to hydrate continually throughout the day, and consume sugary and/or alcoholic drinks in moderation.

    Mind Your Diet: A disrupted or inconsistent schedule, coupled with a desire to try the local cuisine, can cause your good eating habits to go out the window. Continue to try new things, but do so with a plan. If you’re expecting a big dinner out one night, eat a lighter, healthier meal earlier in the day … and vice versa.

    Don’t Skimp on Sleep: While you may be tempted to trade sleep for a few more hours of sightseeing and new experiences, it’s not a trade worth making. Getting a good night’s sleep while on vacation will keep you more alert and active while improving the overall experience of your trip.

    And as you’re planning your trip, if you have any movement, discomfort or pain concerns that you feel may keep you from having a fun, relaxing time, visit a physical therapist before heading out.

    After a full assessment of the issue, a physical therapist can provide you with some treatment options and travel and/or exercise tips that can help you maximize your vacation’s enjoyment.

  2. Tips for Keeping the Weekend Warrior Healthy, Injury Free

    A “weekend warrior” is someone who, due to the hectic nature of a typical workweek, opts to cram most of her or his exercise into weekend workouts, activities, games and/or competitions.

    And while most physical therapists would never fault anyone for getting exercise, most would also agree that weekend warriors should be particularly cautious as the sporadic nature of their workout schedule puts them at a greater risk of getting injured.

    Days of downtime followed by sudden bursts of activity over a day or two isn’t ideal, after all. By putting greater stress on the body over a shorter period of time, weekend warriors should be aware that they’re putting themselves at greater risk of acute injuries, such as strains, sprains or worse.

    That’s because inactivity throughout the week can lead to a general deconditioning of the body that may include muscle tightness and imbalances, along with reduced endurance and cardiovascular fitness. A more consistent workout schedule can combat such deconditioning.

    But if one truly does struggle to find time to achieve their expert-recommended 150 minutes of exercise each week without cramming them into just a couple of days, we offer to following tips for avoiding injury.

    Space It Out – Rather than packing your weekly exercise minutes into two back-to-back days at the end of the week, consider spacing these days out. This can help you avoid some of the deconditioning effects mentioned above.

    Warm Up, Cool Down – When the weekend arrives and it comes time to take the field, hit the trails or tee off for 18, always warm up first. Take 5 to 10 minutes for some light resistance and cardio exercises to get the blood flowing. And after you’re done, cool down with some stretching. Also, be sure to drink plenty of water throughout.

    Temper Your Intensity – When you’re packing your workouts into just a couple days a week, don’t overdo it. As you’re not exercising as consistently, stay on the safe side by pulling back slightly on your intensity.

    Mix It Up – Try not to fill your weekends with the same activities. Mix it up, perhaps focusing on cardio one weekend and strength another – or a variation thereof. This helps ensure your entire body remains balanced, reducing your chances of injury.

    Stay Active During the Week – Even if you don’t have time to hit the gym during the week, don’t use that as an excuse to be completely sedentary. Capitalize on brief moments during the week to move around, stretch, and maybe even do some exercising. Take the stairs, stretch during your breaks, stand at your desk, walk during meetings or after work, and maybe even fit 10 minutes of at-home resistance training into your evenings.

    Listen to Your Body – Always know your limits. And, if you feel aches and pains or suspect possible injury, stop exercising immediately and see a medical professional, such as a physical therapist. Don’t try to power through discomfort just so you can get through the weekend.

  3. Strength Training Critical for Active, Independent Aging

    To the 43 million Americans who have low bone density, putting them at high risk of osteoporosis, physical therapists have an important message: exercise is good medicine. But not just any exercise – weight-bearing, muscle-strengthening exercise.

    “Essential to staying strong and vital during older adulthood is participation in regular strengthening exercises, which help prevent osteoporosis and frailty by stimulating the growth of muscle and bone,” said David Satcher, M.D., Ph.D., U.S. Surgeon General from 1998 to 2002. “Strength training exercises are easy to learn, and have been proven safe and effective through years of thorough research.”

    And while this benefit of strength training for older adults is a powerful one, it’s simply just one in a list of proven reasons why seniors should make strength training a part of their lifestyles and fitness regimens.

    While a reduction in strength is often considered an inevitable part of getting older, people of all ages should feel empowered to take charge of their overall health (including strength training) as they age.

    Along with diet and regular check-ups with both a physician and a physical therapist, an exercise regimen that includes elements of strength and resistance training can help slow some of the effects of aging – this, while also allowing one to maintain a high quality of life through activity and independence.

    “The work of scientists, health professionals, and older adult volunteers has greatly increased our knowledge about the aging process and how we can maintain strength, dignity and independence as we age,” Satcher said.

    According to reams of medical research, the many proven benefits of weight-bearing and resistance exercise include:

    Rebuilding Muscle: People do lose muscle mass as they age, but much of this can be slowed and even reversed through strength and resistance exercise. And of course, a stronger body has a direct impact on issues related to balance, fall prevention and independence.

    Reducing Fat: We also tend to more easily put on weight as we get older. Studies show, however, that while older adults gain muscle mass through strength training, they also experience a reduction in body fat.

    Reducing Blood Pressure: Studies have also shown that strength training is a great (and natural) way to reduce one’s blood pressure, even for those who “can’t tolerate or don’t respond well to standard medications.”

    Improving Cholesterol Levels: Strength training can actual help improve the level of HDL (“good”) cholesterol in the body by up to 21 percent, while also helping to reduce to levels of LDL (“bad”) cholesterol.

    Strengthening Mental Health: This goes with all exercise, including strength training. Maintaining a high level of fitness can combat anxiety, depression, issues with stress, etc. Exercise is also great for memory!

    Whether walking, jogging, hiking, dancing, etc., experts recommend 30 minutes of weight-bearing activity every day. Guidelines also suggest it’s also necessary to set aside another two to three days of strength and resistance training each week, which can include free weights, weight machines, Pilates, yoga, and so on.

    And for the sake of both health and safety, a thorough strength, movement and balance assessment should precede any new exercise regimen, especially for older adults – assessments that physical therapists are uniquely qualified to perform.

     

  4. Pools Offer Fitness and Relief for Older Adults

    While drinking plenty of water is critical to life, health and healing, simply submerging your body in water (i.e., a pool) opens up opportunities for relief and fitness for those who otherwise may have difficulty exercising.

    This is especially important for aging adults and those with chronic conditions, say physical therapists and other health care professionals.

    “When you do an exercise on land, like jogging, you get an impact on your joints,” said Torben Hersbork, an osteopath from the Central London Osteopathy and Sports Injury Clinic. “But, when you exercise in the water, you don’t have any gravity forcing your body weight down onto your joints.”

    Because of this, experts say water exercise is ideal for people dealing with issues related to strength, flexibility, balance, sore joints and pain. This includes people recovering from injury or surgery, as well as those with chronic conditions like arthritis, osteoporosis and diabetes.

    The buoyancy of waist-deep water, for example, can support around half our body weight, while neck-deep water can reduce body weight by up to 90 percent. Such reduction in weight and impact on the joints can help people who may experience difficulty standing, balancing and exercising on land to move more freely – and often with less pain.

    In addition, water offers 12 times the resistance of the air around us. Because of this added resistance, movement and exercise while submerged in a pool can help build overall strength and stability in the body.

    “If you are over 50, the American College of Sports Medicine recommends moderately intense aerobic exercise for 30 minutes a day, four times a week, plus resistance strength training, plus balance and flexibility training,” said Mary E. Sanders, a researcher at the University of Nevada (Reno). “A swimming pool provides the one place where you can do all of that at the same time without the need for a lot of machines – at your own pace and more comfortably.”

    One study published in Medicine & Science in Sports & Exercise back in 2007 showed that older women who regularly participated in a pool-based exercise program performed better in daily tasks than others who exercised similarly on land. The women in the study, for example, improved their walking speed by 16 percent, their agility by 20 percent, and their ability to walk stairs by 22 percent.

    Another study published earlier in the same publication (2002) showed that combining aqua aerobics with strength training while in the pool helped participants increase their strength by 27 percent in the quads, 40 percent in the hamstrings, and about 10 percent in the upper body.

    Even when people suffer from common chronic diseases like arthritis and osteoporosis, water exercise can help improve the use of affected joints while decreasing overall pain.

    “Exercise is an integral part of any arthritis treatment program, as it helps to strengthen and stabilize the joints, preventing further damage,” wrote Andrew Cole, M.D., an author on Arthritis-Health.com. “Water therapy is an excellent option for patients with osteoarthritis of the knees, hip osteoarthritis, and spinal osteoarthritis due to the decreased pressure placed on the joints.”

    Those who feel pool exercise or aquatic therapy may help them improve fitness levels or overall functional abilities should first contact their physical therapist for professional guidance. A physical therapist can help identify your greatest weaknesses and needs, then develop a pool fitness plan that specifically addresses these needs and your personal goals.

     

    SOURCES:

    Arthritis-Health.com: Water Therapy for Osteoarthritis
    https://www.arthritis-health.com/treatment/exercise/water-therapy-osteoarthritis

    AAPR: Making a Splash with Water Workouts
    https://www.aarp.org/health/fitness/info-2007/water_workouts.html

    AARP: Water Works Aquatic Activity: A Painless Way to Stay Fit
    https://www.aarp.org/health/fitness/info-12-2008/water_works_aquatic_activity_a_painless_way_to_stay_fit.html

    “Take It to the Pool: Benefits of Aquatic Exercise for Arthritis”
    https://fox11online.com/sponsored/osmsgb/take-it-to-the-pool-benefits-of-aquatic-exercise-for-arthritis

    Daily Mail: How Can Aqua-Exercises Help You Slim?
    http://www.dailymail.co.uk/health/article-105285/How-aqua-exercises-help-slim.html

    Cleveland Clinic: Benefits of Water-Based Exercise
    https://health.clevelandclinic.org/benefits-of-water-based-exercise/

    CDC: Health Benefits of Water-Based Exercise
    https://www.cdc.gov/healthywater/swimming/swimmers/health_benefits_water_exercise.html

    WebMD: Water Exercise for Seniors
    https://www.webmd.com/healthy-aging/features/water-exercise-seniors#1

     

Encinitas

Hours:
Monday – Friday 7:00 am – 6:00 pm

Services

  • Outpatient Orthopedic Physical Therapy
  • Hand Therapy – Provided by a Certified Hand Therapist (CHT).
  • TMJ/TMD Therapy
  • McKenzie Based Spine Evaluation and Treatment
  • Med-X Spine Testing and Rehabilitation Program
  • Dynamic Lumbar Stabilization Training
  • Individual Strength and Conditioning Program
 

  • Performance Enhancement Program (P.E.P.): Golf, Skiing, Tennis, Surfing, and Triathlon
  • Work Conditioning Program
  • Tai Chi for Balance & Fall Prevention
  • Graston Technique for soft tissue rehab (*NEW)
  • Video Gait/Running analysis
  • Vestibular Dysfunction Treatment (*NEW)

Reece C. Jensen DPT, OCS
Owner/Director

Reece has been practicing physical therapy for 28 years and joined PRN at its inception in 1991. He graduated from Boston University with a Masters in PT and returned in 2005 to complete their Doctor of Physical Therapy program. He has been certified as an Orthopedic Specialist by the APTA since 1996 and has a diverse and detailed knowledge of outpatient orthopedics. As a partner in his clinic with PRN, Reece sees a full patient load while directing his staff of 8 and has an outstanding reputation for quality and excellent outcomes in the North County San Diego area. He holds black belts in both Kenpo Karate and Aikido and is certified to teach Yang & Chen style Tai Chi for both enjoyment and rehabilitation. Reece loves to spend time his wife and three children doing a variety of outdoor activities in and around San Diego.

Laura Greene, CHT

Laura is a Certified Hand Therapist. She has been practicing Occupational Therapy with specialization in hand therapy for over 30 years. She has been providing hand and upper extremity care at PRN in Encinitas for over 15 years. Laura graduated from the University of Southern California with a Master’s degree in Occupational Therapy. She obtained her Hand Therapy Certification and is a member of the American Society of Hand Therapy as well as the American Society of Occupational Therapy. She is an author of the Range of Motion chapter for the American Society of Hand Therapists Clinical Assessment Recommendations 2nd edition. Laura has been an active member of the Scripps Encinitas Hospital Community Advisory Board for over the past 10 years. Her goal is to provide individualized care which is personalized and optimizes each person’s potential.

Karen Norgaard, DPT

Karen grew up locally in Del Mar prior to attending USC for her bachelor’s and doctorate in physical therapy. At USC she was a part of the women’s soccer team, winning the PAC 10 conference and student-athlete awards for academics. While playing soccer from an early age, Karen learned the importance of optimal mechanics, injury prevention and rehabilitation through personal experiences. She was determined to help others and sought an education in evidence based physical therapy. Karen believes in a systems approach and understands the multitude of influences on health and well-being. She individualizes each person’s needs through mechanical evaluation and active listening.
Outside of the office, Karen is an avid traveler preferring to spend her trips exploring little known places and far off beaches. She also helps animal rescue organizations, where she fosters dogs and volunteers.

Eric N. Wilson, DPT, Cert. MDT, CSCS

Eric was born and raised in Southern California, he obtained his Doctorate in Physical Therapy in 2008 from the University of Nevada Las Vegas. Eric has been working for PRN Encinitas now for 9 years where he continues to grow his knowledge base. During these years he has obtained his Credential in Mechanical Diagnosis and Therapy (MDT) and Strength and Conditioning (CSCS). Outside of the clinic, Eric enjoys cycling, surfing and weight training. Life motto is to practice what you teach, and love teaching.

Poway

Hours:
Monday – Friday 7:00 am – 6:00 pm

Services

  • Sports Medicine Rehabilitation
  • Experts in Evaluating Biomechanics and Movement
  • Joint Mobilization
  • Strength and Conditioning Programs
  • Orthopedic Manual Therapy
 

  • Orthopedic Injuries
  • Youth Injury Management
  • Sports Performance Programs
  • Pre and Post-Operative Rehabilitation

Rick Stauffer PT, SCS, CSCS, PES
Co-owner/Director

Rick brings over 21 years of clinical practice in sports medicine to the team. Most of his career has taken place in Texas. In coordination with Harris Methodist Hospital, Rick helped develop, design and open the Ben Hogan Sports Medicine Institute (in Fort Worth), recognized as one of the premiere sports medicine centers in the country. While in Texas, Rick served as the physical therapist for the Texas Rangers Major League Baseball team as well as serving as consultant to TCU and UTA. He also assisted in developing Proxais Physical Therapy to serve as the preferred rehab provider for the renowned Stedman Hawkins Clinic.
In 2007, he became board certified as a Sports Clinical Specialist (SCS). He has spent his career focused on sports medicine. His ability to quickly identify the issue and develop a plan for a safe return to sport is his strength. He is passionate about helping people return to the activities that they love. He is also Certified Strength and Conditioning Specialist and a Performance Enhancement Specialist.
Rick, a native of San Diego, returned to his home town in 2010 to serve as physical therapist and medical coordinator for the San Diego Padres.
During his time with the Padres, Rick worked on injury prevention and rehabilitation of the Major League team and its minor league affiliates. While he loved working and traveling with the team, after 5 years it was time to return to the clinic.
Rick joined PRN in 2015, to return to clinical practice and spend more time with his family. In July of 2017, Rick teamed with PRN to open The Training Room in Poway, CA. He enjoys the opportunity to treat patients of all ages, and working alongside a talented team of therapists.

Bess Christiansen

Bess Christiansen is a Physical Therapist Assistant who holds a Bachelor of Science in Kinesiology from San Diego State University and has been practicing physical therapy alongside Rick Stauffer for three years. Bess received her National Certification of Massage Therapy from The Boulder College of Massage Therapy in 2002 and has been hands-on for 15 years making her a valuable and versatile asset to The Training Room team.
She is also a massage therapist with the U.S. Women’s National Soccer Team and has worked on numerous tournaments as the squad prepares to qualify for the 2019 Women’s World Cup in France.
She has been fortunate to work with athletes of all levels and is an advocate for patient education and injury prevention. She also serves as a Clinical Instructor for the local physical therapist assistant program and plays an active role in the development of our profession. In her spare time, Bess loves to travel, surf and spend time outdoors with friends and family in San Diego.

La Jolla

Hours:
Monday – Friday 7:00 am – 6:00 pm

Services

  • Orthopedic Manual Physical Therapy
  • Post Operative Conditions
  • Sports Medicine Rehabilitation
  • Myofascial Release Techniques
  • Joint Mobilization/Articulation
  • TMJ Evaluation and Treatment
  • Strength and Conditioning Programs
  • Instrument Assisted Soft Tissue Mobilization (IASTM)
 

  • Cumulative Trauma Disorders (CTD’s)
  • Industrial Rehabilitation
  • Spine Rehabilitation
  • Scoliosis Management
  • Wellness Program
  • Total Joint Replacements
  • Balance and Gait Disorders

Yousef Ghandour, PT, MOMT, FAAOMPT

Yousef is the co-owner and manager of PRN La Jolla/UTC, with over 30 years of clinical, teaching, and leadership experience. He strives to make a difference in people’s lives and return them to functional mobility. He is currently part of the faculty at the University of St. Augustine for Health Sciences as well as a volunteer clinical instructor at UCSD Family and Preventative Medicine and voluntary adjunct faculty at San Diego State University. Yousef is a fellow at the American Academy of Orthopedic Manual Physical Therapy and Associate member applicant at the Scoliosis Research Society. He has developed and contributed to many continuing education courses that he teaches nationally, bringing added experience to the team.

Nic Carrillo, PT, DPT

Nic is a physical therapist from Walnut Creek, CA and received an Exercise Physiology degree from California State University, Chico. Following undergrad, he went on to obtain his Doctorate in Physical Therapy from the University of St Augustine. He is excited to explore future career options, including clinical specializations and becoming a clinical instructor, under the mentoring and guidance of his colleagues. In his free time, Nic loves going to the beach, hiking, cooking and playing soccer.

Nate Burlakovsky, DPT

Nate was born and raised in San Diego, CA and obtained his Doctorate in Physical Therapy from the University of St. Augustine in San Marcos. Nate is enthusiastic about working with patients to develop individual exercise programs related to function and return to play. He works with a variety of patients suffering from post-operative conditions, sports injuries, strokes and degenerative changes. In his spare time, Nate enjoys playing guitar, live music, and hiking.

Mackenzie May, PT, DPT

Mackenzie is originally from Wisconsin and she received her doctorate of physical therapy from Rosalind Franklin University in Chicago. Mackenzie has been a physical therapist since 2016 and has worked at PRN since 2018. She has a special interest in knee and hip injuries as well as expanding her practice into vestibular and concussion rehabilitation. Mackenzie’s goal is to provide patient-centered, quality care to help patients to achieve their maximum potential. She also strives to create a fun environment and overall positive experience for patients and their families while providing the highest quality of care possible. In her free time, Mackenzie enjoys hiking, biking and basically anything outdoors.

Kayla Hindle, PT, DPT

Kayla was born in Encinitas, CA, and received her Bachelor’s in Exercise Science from Willamette University in Salem, OR. She, then, received her Doctorate in Physical Therapy from University of St. Augustine for Health Sciences located in San Marcos, CA. She has been a physical therapist since 2017 and has been working at PRN La Jolla since 2018. Kayla is passionate about guiding her patients through their rehabilitation process and helping them get back to their function after injury or surgery. She is also excited to participate in other’s educational journeys as they endeavour to get their own Doctorate in Physical Therapy by providing mentorship as a clinical instructor. On the weekends, Kayla enjoys hiking, playing with dogs, and hanging out with her friends/family.

Maryrose Pharo, PTA

Maryrose is originally from Pennsylvania and received her Bachelor’s degree in Exercise Science from the University of Pittsburgh. After, she moved to San Diego, where she enjoys working as a personal trainer with attention to correct form and body mechanics. She decided to further her education by attending Stanbridge University where she received her Associates Degree as a Physical Therapist Assistant. The most rewarding part of her job is having people be able to return to what they love to do. In her spare time she likes being at the beach or hiking with her three dogs.

San Diego/Uptown

Hours:
Monday – Friday 7:00 am – 6:00 pm

Services

  • Outpatient Orthopedic Physical Therapy
  • Experts in Evaluating Biomechanics and Movement
  • Sports Medicine Rehabilitation
  • Advanced Manual Therapy Techniques
  • IASTM (Instrument Assisted Soft Tissue Mobilization)
  • Pilates and Yoga based exercise
  • Pre-surgical Rehabilitation
  • Post-surgical Rehabilitation
 

  • Work Injury Rehabilitation
  • Fall Prevention, Balance, and Gait Training
  • Fitness Programs
  • Ergonomic & Worksite Consultations
  • TMJ (Temporal Mandibular Joint) Rehabilitation
  • Vestibular Rehabilitation
  • Modality Treatments – Infrared Therapy, Electrical Stimulation, Ultrasound, Cervical and Lumbar Mechanical Traction, Iontophoresis

Brandon Irons, MPT, CMPT – Clinic Director

Brandon Irons, MPT is the Director of PRN San Diego Uptown.  He earned his Master’s Degree in Physical Therapy from California State University, Northridge in 2010 and his Bachelor’s Degree in Kinesiology from San Diego State University in 2006.  Professionally, his entire practice has been in Sports Medicine and Orthopedic Rehabilitation.  He has successfully worked to rehabilitate clients from all levels of injury from children to older adults including professional athletes.  Brandon has progressed his education with advanced clinical evaluation, assessment, and manual therapeutic treatment techniques.  Through a rigorous educational and examination process, he has become a Certified Manual Physical Therapist.  He has been a Clinical Director with PRN since 2013, and the Director of PRN San Diego Uptown since 2016.  Brandon enjoys running, mountain biking, surfing and snowboarding in his free time.

David Mignea, PT, DPT, CSCS

David grew up in San Jose, California before moving to southern California for his higher education. He received his Bachelor’s degree in Human Biology and Society from the University of California Los Angeles in 2014. He began Physical Therapy school at the University of St. Augustine for Health Sciences six months later and graduated with a Doctorate in Physical Therapy in the spring of 2017. In addition to possessing his professional degree and Bachelor’s education, David is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association. He is passionate about seeing people with various injuries and physical ailments be healed and restored. He believes that exercise can be a powerful tool for pain relief, improving physical capacity, and restoring function. David has also been extensively trained in Manual Therapy in his doctoral education. Outside of the clinic, David enjoys spending time with his wife Lauren by exploring San Diego or enjoying peaceful days at home. He is an avid ice hockey fan and even plays occasionally.

Dr. Tamara Pessin, DPT

Tamara graduated with honors from San Diego State University in 2014 with her bachelor’s degree in Kinesiology. She then received her Doctorate of Physical Therapy degree with honors from the University of St. Augustine for health sciences in 2017. Dr. Pessin has successfully rehabilitated a diverse group of patients including young and older adults with a wide range of orthopedic diagnoses including nonoperative, preoperative, and postoperative care. Additionally, she has worked with pediatric patients with diagnoses of torticollis, plagiocephaly, and developmental delay. Her passion for physical therapy is fueled by the joy she receives from helping others regain optimal function. In her spare time, Tamara enjoys hiking, dancing, and enjoying the lovely weather San Diego has to offer.

Della Schweitzer, PTA, CEAS

San Diego native Della Schweitzer has been a Physical Therapist Assistant for 20 years and at PRN Uptown for 17 years. Prior to working at the Uptown clinic, Della held a variety of positions in her 25 years with PRN. Della obtained her certification as an ergonomic specialist and now also conducts workshops and individual workplace ergonomic assessments. Her greatest satisfaction is helping her patients regain function and get back to living their lives.  Outside of the clinic, Della enjoys spending time with her family and enjoying her time outdoors with her dog.

Kate Button, PTA, ATC

Kate Button, PTA, ATC is a native San Diegan, and grew up in east county.  She graduated from Valhalla High School and  graduated from SDSU with a Bachellor’s degree in Kinesiology with an emphasis in Athletic Training. Kate has a background in sports medicine.  She has been a Certified Athletic trainer for 12 years and a member of the NATA since 2004 working with all levels of athlete including high school, NCAA, and professional.  In 2009, Kate graduated from Loma Linda University with her PTA degree.  Kate’s caring nature and passion for helping others guided her to a career in Physical Therapy.  She thoroughly enjoys the challenges as well as personal rewards that come with a profession dedicated to the healing of others.  Her background in Sports Medicine allows her to contribute her knowledge and skills towards the recovery of PRN’s athletic population.  When she is not in the clinic, Kate can be found at the local beaches, trails and parks enjoying San Diego’s amazing sunshine and weather with her Labradoodle Ruby. She regularly trains for ½ marathons and practices Pilates and Yoga.

Mission Valley

Hours:
Monday – Friday 7:30 am – 5:30 pm

Services

  • Orthopedic Rehabilitation
  • Sports medicine rehabilitation
  • McKenzie Method
  • Individualized Therapeutic Exercise Program
  • Pre and Post Operative Rehabilitation
  • Joint Mobilization (McKenzie, Maitland, Paris Influences)
  • Soft Tissue Mobilization (Active release, Myofascial Release, IASTM)
 

  • Fall Prevention and Balance Training
  • Kinesiotaping
  • TRX Training
  • Low Level Laser
  • Certified Hand Therapist
  • Hand and Upper Extremity Rehabilitation
  • Splint Therapy

Sean McKeown MS, PT, Cred MDT

Attended San Diego State University for undergraduate coursework and completed his B.S. in Biology and Masters in Physical Therapy from Pacific University in Oregon. He is Credentialed in Mechanical Diagnosis and Therapy from the McKenzie Institute and trained in Active Release Techniques – ART. ® He strongly believes in patient education to ensure their understanding of their issue, participation in their recovery process and prevention of future injury

Kate Woodward, PT, DPT

Kate obtained her Doctorate in Physical Therapy and her B.S. in Clinical Health Studies with a minor in Sport and Exercise Psychology, from Ithaca College in NY. As a competitive gymnast starting at the age of three and finishing her career at the collegiate level competing for Ithaca College, Kate sustained many injuries throughout her gymnastics career requiring physical therapy, which is where she developed her passion for sports-related injuries and rehabilitating patients back to what they love. Upon graduation in 2016, Kate moved West to San Diego to start her career at PRN Physical Therapy. Kate is excited to be in an outpatient orthopedic environment and enjoys working with, as well as motivating all patient populations. Kate loves the outdoors, surfing, hiking, beach days, and traveling with friends.

Rebecca Pagdan, MPT,CHT

Rebecca D. Pagdan, MPT, CHT, a Certified Hand Therapist since 1994, received a BS in Bioengineering from the University of California San Diego, and her Master’s degree in Physical Therapy from Hahnemann University in Philadelphia. She has had the privilege of training and working with many of the most reputable institutions, hand therapists, and hand surgeons in San Diego County. Rebecca brings to PRN Mission Valley a vast and varied education and experience in acute care, neurological rehabilitation, sports and orthopedic manual therapy, and specialty exercise programming. Rebecca is also a classically trained and certified pilates instructor, having served as California Certification Center director and Teachers of Teachers for the United States Pilates Association.

La Mesa

Hours:
Monday – Friday 7:30 am – 6:00 pm

Services

  • Orthopedic Manual Physical Therapy
  • Complex Spine & Sacroiliac Joint Dysfunction
  • Occupational Hand Therapy
  • Complex Shoulder, Arm and Hand Dysfunctions
  • Fall Prevention & Balance Disorders
  • Return to Work Rehabilitation
  • Vertigo & Vestibular Dysfunctions
  • Performance Enhancement
  • Headaches
  • Craniomandibular (TMJ) Dysfunctions
  • Neuroscience Pain Education for Chronic Pain
  • Cardiovascular Rehabilitation

Seth Egge, PT

Dr. Seth Egge, PT completed his Kinesiology degree at San Diego State University in 2008. He ventured on to earn his doctorate in Physical Therapy at The University of St. Augustine in San Marcos, California with an emphasis in advanced evaluation and manipulation of the lumbopelvic region, thoracic spine, cervical spine, and extremities. Using a combination of joint mobilization, myofascial release, and neuromuscular re-education, Dr. Egge effectively treats patients who suffer from chronic low back and neck pain, craniofacial dysfunction, and complex upper and lower extremity disorders. He enjoys watching and participating in all sports but participates in Snowboading, Surfing, Mountain biking, and Triathalons.

Dr. Nathan Burlakovsky, PT

Nate was born and raised in San Diego, CA and obtained his Doctorate in Physical Therapy from the University of St. Augustine in San Marcos. Nate is enthusiastic about working with patients to develop individual exercise programs related to function and return to play. He works with a variety of patients suffering from post-operative conditions, sports injuries, strokes and degenerative changes. In his spare time, Nate enjoys playing guitar, live music, and hiking.

Dr. Shaun Blake, PT

Shaun is a graduate of The University of St. Augustine with high honors where he earned the “Paris-Patla Excellence in Manual Therapy” award.  He has been in practice since 2011 with the majority of his practice occurring in outpatient orthopedics.  His undergraduate degree was earned from CSU San Marcos in Kinesiology with an emphasis in Exercise Physiology.   Shaun has rehabilitated a wide range of individuals include collegiate and amateur athletes.  In his spare time, Shaun enjoys participating in healthy maintenance activities and     perusing an amateur motorcycle racing career.

Dr. Gina Cornacchione, OTR/L, DPT, CHT

Gina is a dual credentialed therapist who specializes in the treatment of upper extremity injuries.  She earned both her Doctorate in Physical Therapy (2014) and  Master’s in Occupational Therapy (2013) at the University of St. Augustine and a Bachelor’s in Health Care Administration (2011) from Grand Canyon University. Gina recently obtained a specialization as a Certified Hand Therapist (CHT). Her passion is to help patient’s reach their goals to return to their lifestyle and well-being.  In her free time, she enjoys spending time outdoors, hiking, running, strength training, traveling and sports.

El Cajon

Hours:
Monday – Friday 8:00 am – 6:00 pm

Services

  • Spinal Evaluation
  • Outpatient Physical Therapy
  • Orthopedic Rehabilitation
  • Post-surgical Rehabilitation
  • Manual Therapy
  • Sports Medicine
  • Occupational Rehabilitation & Conditioning
  • Fitness Programs
  • Individualized Exercise Prescription
  • Kinesiotaping
  • Balance/Proprioception Training
  • Aquatic Wellness Program

Robert Tendick, PT, DPT, CSCS, CGFI
Doctor of Physical Therapy
Certified Strength and Conditioning Specialist
Certified Golf Fitness Instructor via Titleist Performance Institute

Rob first became interested in physical therapy as a result of a high school soccer injury, and quickly discovered his passion for human movement, educating others, and return to activity following an injury. He graduated with a bachelor’s degree in Kinesiology from the University of Southern California, and a Doctorate of Physical Therapy from the University of Saint Augustine in San Diego. He has a particular interest in treating the spine and lower extremity, and screening young athletes for movement dysfunction in order to reduce future injury risk. He has studied spinal treatment methods of McKenzie, Maitland, and Paris, as well as functional screens such as SFMA which help Rob understand the connection throughout the body. He believes that pain is the body’s last cry for help, not necessarily indicative of the true problem or dysfunction, which must be discovered via a thorough assessment. Rob is also passionate about educating future professionals and is a certified Clinical Instructor, taking several DPT students each year for their clinical education rounds. Outside of the clinic Rob enjoys spending time with his wife and young daughter, traveling, or playing sports such as soccer, golf, snowboarding, or hiking many of the local trails.

Kellie Robinson, PT, DPT

Kellie is originally from Hampden, Massachusetts and moved here recently with her husband and Boston terrier puppy, Lucy. Kellie was inspired to become a physical therapist at an early age after witnessing the positive results it provided to her younger sister with special needs. Kellie has her Doctorate in physical therapy and has been a practicing physical therapist for the past 2 years, specializing in outpatient orthopedic care. Outside of practicing physical therapy Kellie enjoys dancing, singing, and exploring all the sights and new adventures San Diego has to offer with her family. She can even be found giving kayak tours along the San Diego waters.

Franklin Maphis PTA, ATRIC

Franklin has been practicing in orthopedic outpatient care for 17 years, specializing and certified in aquatic rehabilitation and exercise.   Originally from Washington, DC, Franklin joined PRN in 2003 after relocating to San Diego. As an avid swimmer himself, after joining PRN he has cultivated an interest and passion for aquatic therapy and is thrilled to be working with the majority or our patients in the pool. He has also acquired several certifications in manual therapy which he applies when working with our patients in the clinic. His interests include skating, volleyball, swimming, weight lifting, animals and gardening.  He is the sole caretaker of our clinic flower garden and enjoys giving tours with his interested patients. He is a dog lover and shares his home with two dachshunds, Abbie and Molly and spends a lot of time at the dog park.

Joanne LeBlanc PTA

Joanne is originally from England and first started working with PRN in 1998 as a rehab aide. During that time she went to school and decided to continue her journey with PRN as a Physical Therapist Assistant. She has been treating patients in the outpatient setting for 16 years and has developed an interest and acquired certifications in the McKenzie method. Joanne is a mother of three who, in her spare time, enjoys exercising, watching her children play sports and exploring San Diego.

Spring Valley

Hours:
Monday – Friday 7:30 am – 6:00 pm

Services

  • Orthopedic Rehabilitation
  • Sports Medicine Rehabilitation
  • Manual Therapy
  • Geriatric Rehabilitation
  • Myofascial Release Techniques
  • Strength and Conditioning Programs
  • Dynamic Lumbar Stabilization
  • Industrial Rehabilitation
  • Spine Care
  • Post-Surgical Rehabilitation

Kevin Bresnahan, PT, MOMT
Clinic Director

Kevin Bresnahan graduated from California State University, Long Beach in 1987 earning his Bachelor of Science in Physical Therapy. In 1991, he was bestowed a Master of Orthopedic Manual Therapy by completing a two-year part time residency program. For nearly thirty years he has been dedicated to providing quality care for his patients. The past 20 years he has been the lead therapist and director of PRN Affiliated Physical Therapy. Outside of Physical Therapy, Kevin has been a life-long golfer and has been active for fifteen years in the Boy Scouts of America as an Assistant Scout Master.

Janet Lee, PT

Janet Lee has been a practicing physical therapist for the past 16 years, 12 of which have been working for PRN at Affiliated Physical Therapy in Spring Valley.  Janet is a graduate from the University of Michigan’s Master of Physical Therapy program.  She also holds a Bachelor of Science and a Bachelor of Arts in Cultural Anthropology from the University of Michigan.  She enjoys working with the wide variety of conditions and diversity of patients that she encounters on a daily basis.  Janet’s goal has always been to provide excellent patient care with empathy and compassion to everyone who enters Affiliated Physical Therapy.

Brent Furr, DPT, PES

Brent Furr has been in the health and fitness industry since 2008, and has been an impassioned educator/instructor for the past 11 years.  Earning his Bachelors in kinesiology, a Masters in exercise science, and most recently his Doctorate in physical therapy from the University of St Augustine, Brent has dedicated his life to helping others reach their fitness and rehabilitative goals.  He began working as a licensed physical therapist at PRN Affiliated Physical Therapy in 2017, and his treatment approach is one that begins and ends with kindness and compassion.  He utilizes the most up to date evidence based research, along with certifications as a strength and conditioning specialist, performance enhancement specialist, and a speed and explosion specialist, necessary in providing quality and individualized treatments.  Outside of work, Brent enjoys spending time with his family and friends, playing basketball, hiking, strength training, and just about anything involving activity and the outdoors.

Chula Vista

Hours:
Monday – Friday 7:30 am – 6:00 pm

Services

  • Orthopedic Physical Therapy
  • Manual Physical Therapy
  • Functional Capacity Evaluations
  • Cold Laser
  • Balance and Fall Programs
  • Maxillofacial / TMJ
  • Hand Therapy
  • Ergonomics
 

  • Wellness Programs
  • Post Rehab Physical Therapy
  • Fitness Programs
  • Med Gym weight loss
  • Sports Physical Therapy
  • Jobsite Analysis
  • HealthFit

Aileen Lands

Aileen Lands PT, DPT went to Illinois State University for her undergraduate coursework and completed her B.S. In Exercise Science. She continued her education, earning her Doctorate in Physical Therapy at the University of Illinois at Chicago. Aileen strongly believes in patient education and in assisting patients in understanding his or her condition and facilitating their active involvement in rehabilitation. She continues to develop her physical therapy practice through diverse continuing education programs. Although her focus is on treating a wide variety of musculoskeletal conditions, she also treats some vestibular conditions and temporomandibular joint dysfunction. Aileen has been working at the Chula Vista clinic since 2013, initial as a co-director before taking on the role of sole clinic director in 2015. She is conversational in Spanish.

Lauren Farwick

Lauren Farwick PT, DPT graduated from University of Toledo with a B.S. in Athletic training. After graduation, she continued with her education and received her Doctorate in Physical Therapy from Cincinnati University. Lauren enjoys working with patients from diverse backgrounds for orthopedic conditions including temporomandibular joint dysfunction as well as vestibular rehabilitation. Lauren has been working at the Chula Vista clinic since 2012 and is a valuable member of the PRN team.

Victoria Gutierrez

Victoria Gutierrez PTA, has been with the PRN company for almost 10 years. Upon her graduation from University of California, Los Angeles with her Bachelor’s in the Science of Physiology in 2008, she began working at the La Jolla and Hillcrest clinic locations as a physical therapy aide. In 2013, Victoria returned to school and earned her Physical Therapist Assistant degree from Mesa College, then returned to PRN full time as a PTA. She transferred to the Chula Vista clinic in 2016, where she enjoys working with patients to improve their quality of life. Victoria is fluent in Spanish.

Jerome Malimban

Jerome Malimban PT, DPT, joined the PRN Chula Vista team in 2017 and has seamlessly integrated into the clinic environment. He graduated from California State Polytechnic University in Pamona with a Bachelor’s in the Science of Kinesiology, and furthered his education, earning his Doctorate in Physical Therapy from the University of Saint Augustine in San Marcos. In the future, he is interested in obtaining his Certified Strength and Conditioning Specialty qualifications, to further assist him in caring for his patients.

Eastlake

Hours:
Monday, Wednesday 8:00 am – 6:00 pm
Tuesday, Thursday 7:30 am – 5:00 pm
Friday 7:00 am – 5:00 pm

Services

  • Orthopedic Physical Therapy
  • Manual Physical Therapy
  • Joint Mobilization – Paris, Maitland, McKenzie influences
  • Cold Laser Modality
  • Fall Prevention and Balance Training
  • Post Operative Physical Therapy
  • Cancer Rehabilitation Program
 

  • Sports Medicine Rehabilitation
  • Occupational Rehabilitation
  • Neuromuscular Re-education
  • Maxillofacial / TMJ Treatment
  • Ergonomics
  • Wellness/Fitness Programs
  • Individualized Therapeutic Exercise Programs

Lizzie Philbin PT, DPT, Clinic Director

Lizzie is the Clinic Director and has been with PRN Physical Therapy since May 2013. She achieved her Doctorate in Physical Therapy from the University of St. Augustine for Health Sciences in San Marcos, CA. There she took various courses toward the Manual Therapy Certification (MTC), giving her extensive training in orthopedics and manual therapy. Prior to that, she earned her B.A. degree in psychology from UC Santa Cruz. It is this combination of education and experience that drives Lizzie to provide the most individualized treatment to her patients, emphasizing a hands-on manual therapy approach with client education and a specific home program to allow each patient to achieve optimal outcomes. When not treating patients, Lizzie enjoys being outdoors and spending time with her family.

Don Borja, PT

Don is a Physical Therapist and has been a part of our team since May 2014. Achieving his Bachelors of Physical Therapy in the Philippines at Our Lady of Fatima University, Don has been practicing in the United States since 2007. He has had extensive training and experience in orthopedic and neurologic physical therapy and has been a great asset to our team, providing superior patient care with great results. When not treating patients, Don enjoys a great game of basketball, but is most often found spending time with his wife and two children.

Brawley

Hours:
Monday – Friday 8:00 am – 6:30 pm

Services

  • Outpatient Physical Therapy
  • Orthopedic Rehabilitation
  • Post-surgical Rehabilitation
  • Sports Medicine
  • Industrial Rehabilitation
 

  • Work Conditioning
  • Fitness Programs
  • Ergonomic & Worksite Consultations
  • Aquatic Rehabilitation

Rick Kamakea MPT, MCMT

Rick earned his Bachelor’s degree from California State Hayward where he had a dual emphasis in Athletic Training and Pre-Physical Therapy studies, and a minor in Biology.  He earned his Master’s degree in Physical Therapy from California State University Long Beach in 2003 where he raced triathlon for 2 seasons and rowed crew for one season.  He earned a certificate in Manual Therapy in Sao Paulo, Brazil and is currently pursuing another certificate in Osteopractic Medicine.  Rick grew up in Hawaii and was always surrounded with athletics, but he has worked his entire Physical Therapy career in multiple settings treating both seniors and hospitalized patients as well as a full spectrum of patients in outpatient clinics.  In his spare time, he enjoys body-surfing, mountain biking, paddle boarding and playing music on his guitars and ukuleles.

Dang Ton, PT, DPT

Dang obtained his Doctorate of Physical Therapy from the University of Southern California in May of 2015. He found his passion for physical therapy through his interest in sports, and always knew he wanted to pursue a career which helped promote wellness, recovery and restoring quality of life in others. A lot of his clinical experience as a student comes from working in outpatient orthopedic and sports clinics, where he had the privilege of rehabilitating professional NFL players, MMA fighters, collegiate athletes, and more. Over the past year, he developed a new growing interest in neurologic rehabilitation. He has since then taken additional courses in vestibular and stroke rehabilitation, as well as obtained his LSVT-BIG certification for the treatment of Parkinson’s disease. During his spare time, Dang enjoys playing basketball, football, and hiking.

Santiago Longoria, PTA

Santiago was born and raised in San Antonio Texas. He served in the Navy for 9 years and was deployed to several combat tours in troubled spots throughout northern Africa and the Middle East. After the military, Santiago attended Concord College and graduated from their Physical Therapy Assistant program in San Diego as one of their most promising students. He has worked with veterans and people of all ages in hospitals, nursing homes, clinics, and home health settings. When he is not working he enjoys spending time with his daughter and riding his Harley Davidson.

El Centro

Hours:
Monday – Friday 8:00 am – 6:30 pm

Services

  • Outpatient Physical Therapy
  • Orthopedic Rehabilitation
  • Post-surgical Rehabilitation
  • Sports Medicine
  • Industrial Rehabilitation
  • Work Conditioning
 

  • Fitness Programs
  • Ergonomic & Worksite Consultations
  • Hand Therapy
  • Neurological Rehabilitation
  • Vestibular Rehabilitation

Dustin Bonhan, PT, Clinic Director

Dustin was born in Hutchinson Kansas and moved to Orange County California in first grade.  He received his B.A. in Biology from UC Riverside and his Master’s Degree in Physical Therapy from Western University.  He moved to the Imperial Valley in 2002 and has been with PRN since 2005.  He spends most of his free time with his family and enjoys hiking in Mount Laguna.  Dustin has stayed in the outpatient setting because he loves the wide variety of patients he is able to treat.

Amisha Lala, DPT

Amisha is originally from South Africa and moved with her family to Pennsylvania. She graduated from a 6-year Doctorate of Physical Therapy Program at Lebanon Valley College near Hershey, PA. During her time there she was a Student Athletic Trainer to the collegiate athletes, a Valley Ambassador and nominated Class Representative for the graduating PT class of 2017. She is a young, eager clinician with new ideas and the motivation to help people in need of physical therapy interventions to heal and enjoy their lives.

Gisell Torres

Gisell is originally from Calexico, CA. After graduating high school she moved to San Diego where she graduated with a Bachelor’s in Kinesiology from San Diego State University. Her passion for soccer inspired her to continue with her education combining health and sport related injuries. Then graduating from Concorde College as a Physical Therapist Assistant, Gisell decided to return to the Imperial Valley to work in an outpatient orthopedic setting where she enjoys giving back to the community where she grew up by providing quality physical therapy services to the ones in need. Gisell likes to attend concerts, go to the movies and travel with her friends and family.

Cody Cooper, DPT

Cody is a physical therapist at PRN Desert Rehabilitation Institute in El Centro. He earned his Doctorate Degree in Physical Therapy at University of St. Augustine in San Marcos, CA and his Bachelor’s Degree at Point Loma Nazarene University in 2012. Since graduating in 2015, Cody has worked in the outpatient orthopedic setting.

Calexico

Hours:
Monday – Friday 7:00 am – 6:00 pm

Services

  • Outpatient Physical Therapy
  • Orthopedic Rehabilitation
  • Post-surgical Rehabilitation
  • Sports Medicine
  • Industrial Rehabilitation
 

  • Work Conditioning
  • Fitness Programs
  • Neurological Rehabilitation
  • Vestibular Rehabilitation

Dustin Bonhan, PT

Dustin was born in Hutchinson Kansas and moved to Orange County California in first grade.  He received his B.A. in Biology from UC Riverside and his Master’s Degree in Physical Therapy from Western University.  He moved to the Imperial Valley in 2002 and has been with PRN since 2005.  He spends most of his free time with his family and enjoys hiking in Mount Laguna.  Dustin has stayed in the outpatient setting because he loves the wide variety of patients he is able to treat.

Stephany Auyon, PTA

Stephany was born in Mexicali, Mexico and is fluent in both English and Spanish. She graduated with a Bachelor of Science in Kinesiology with an Emphasis in Pre-Physical Therapy and completed her studies as a Physical Therapist Assistant at Concorde Career College in San Diego, CA. Stephany is currently working in an outpatient clinic and enjoys the diversity in diagnosis which challenge her understanding in different pathologies.