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Monday 8am - 11am 2pm - 7:30pm Tuesday 8am - 11am 2pm - 7:30pm Wednesday 8am - 11am 2pm - 7:30pm Thursday 9am - 11am 2pm - 7:30pm

Complete Health Fitness (Health & Wellness clinic)

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Citrus Heights, CA
Complete Health Fitness (Health & Wellness clinic)

"SMART Bowen...less is more"SPECIALIZING IN:- Bowen Therapy- Neuromuscular Therapy- Trigger Point Th

12/07/2025

How can I prevent Pickleball injuries? Here are a few tips to help avoid training and game-related sprains, strains, and fractures.

Background:
Pickleball is one of the fastest-growing sports in the United States. It is popular among seniors but has recently grown across all age groups. As pickleball has gained interest, its corresponding injury burden has also increased.

According to an article in the Orthopedic Journal of Sports Medicine… (Orthop J Sports Med. 2025 Jan 23;13(1):23259671241305364. doi: 10.1177/23259671241305364)

“There was a significant increase in pickleball-related injuries presenting between 2013 and 2022, with most injuries arising from a fall. Notably, injuries decreased by 14% between 2019 and 2020 but rose again by 41% between 2020 and 2021 during the coronavirus 2019 pandemic. Older players disproportionately presented to the emergency department with pickleball-related injuries. Increased awareness and comprehensive injury prevention initiatives may be warranted to address the considerable prevalence of fractures and overuse/strain injuries.”

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11/24/2025

Have you heard of Pickleball?
It is becoming popular… and so are pickleball related injuries!

How can I prevent Pickleball injuries? Here are a few tips to help avoid training and game-related sprains, strains, and fractures.

10 Exercises to Help Prevent Pickleball Injuries
Professional Physical Therapy
https://www.youtube.com/watch?v=0IX_Q-d1E5o

1. Multi-Angle Knee Lunges [repeat 3 times on each leg]
2. Eccentric Heel Raises [3 sets of 12 repetitions]
3. Ankle Star Drill (AKA Clock Drill) [Repeat 3 times on each Leg]
4. Small Arm Circles [repeat 10 times each direction]
5. Big Arm Circles [repeat 10 times each direction]
6. Posterior Cap Stretch [Hold 30 seconds, repeat 3 times each side]
7. Terrible 5’s [Repeat 5 times each direction.]
Palms Up, Palms facing each other, Circle clockwise, Circles counter-clockwise, ]
8. Prayer Stretch [Repeat 3 times, 30 seconds]
9. Reverse Prayer stretch [Repeat 3 times, 30 seconds]
10. Fist Squeeze and Release [Hold 30 seconds; repeat 3 times]

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09/24/2025

Have you heard of Pickleball?
It is becoming popular… and so are pickleball related injuries!

How can I prevent Pickleball injuries? Here are a few tips to help avoid training and game-related sprains, strains, and fractures.

1. Warm up properly before/after playing pickleball
A solid warmup, which may take between five and 10 minutes, is an important first step before playing pickleball. After playing—and as part of a cool down—you may try light static stretching and a slow walk.

2. Ease into pickleball
Especially if you are new to it, remember to listen to your body and rest when needed. If you become fatigued while playing, take a break. Don’t play to the point of full exhaustion and/or exertion; as this is when you are more likely to sustain and injury or fall. Monitor your enthusiasm. Respect the demands on the body to help prevent overuse/injury.

3. Use proper pickleball gear
Supportive shoes are key. Pickleball can be played on a variety of court surfaces: indoor, outdoor, concrete, asphalt, and even on grass. You will want comfortable and secure/stable, so wear the right type of footwear, for the situation.

4. Crosstrain when you are not on the pickleball court
Engaging in other activities, other than pickleball, is a good way to build up your cardiovascular reserve and support your pickleball play. This may include things like running, swimming, riding a bike, and/or strength training.

5. Recognize when pickleball injury needs medical attention
For nagging pain or minor injuries, consider RICE (Rest, Ice, Compression, Elevation) and nonsteroidal anti-inflammatory (NSAID) medications, such as ibuprofen. If the injury is sudden and acute, such as a possibly broken wrist or ankle, or If the pain doesn’t go away, consider seeing your primary care doctor, a sports medicine doctor, or a therapist.

09/11/2025

A Simple Stretch Before a Round of Golf

An easy to do stretches that can be valuable to any golfer and requires minimal equipment.

Seated Thoracic Spine Mobility
Sit on a chair or on the floor with your hands behind your head and your elbows in line with your ears. While keeping good posture, rotate your trunk to the right as far as possible. At the end of your range of motion, laterally flex your spine, crunching your right elbow down toward the ground. Reverse the crunch and repeat, rotating a little more, then crunch your right elbow toward the ground. Continue for a total of about 5 times then switch to the other side. You should feel this stretch through your trunk and upper back.

08/20/2025

A Simple Stretch Before a Round of Golf

An easy to do stretches that can be valuable to any golfer and requires minimal equipment.

Lateral Squat
Stand with your feet just outside your shoulders. Shift your hips to the right and down by bending your right knee and keeping your left leg straight. Your feet should be pointing straight ahead and flat on the ground. Push through your right hip, returning to the starting position. Then shift your hips to the left and down. Continue alternating for a total of 5 times. You should feel a lengthening and stretching of your glutes, groin, hamstrings, and quads.

08/06/2025

A Simple Stretch Before a Round of Golf

An easy to do stretches that can be valuable to any golfer and requires minimal equipment.

T Hip Rotations
Stand on your right leg and hold on to a support with your right hand. Hinge through your right hip by dropping your chest and lifting your left leg to the ceiling to create a "T" with your body. While holding on with your right hand, open your hips and shoulders toward the ceiling until you feel a stretch on the outside of your hip. Hold for a few seconds. Rotate your hips and shoulders down and across your body until you feel a stretch on the outside of your right hip. Perform about 5 times then switch legs. You should feel this stretch on the inside and outside of the hip you're standing on.

02/27/2025

Keeping Active – MARCH / APRIL / MAY 2025

Do you have a pain in the neck?
What are the signs and symptoms that you might have a neck issue?
By: Dr. Peter Fuller, ND, CBT, CNMT, CMT
February 26, 2025

Are you ready for the CrossFit Open?
The start date of February 28, 2025 is fast approaching.
Anyone aged 14 or older may compete…but are you ready?

You have been putting in the time, consistent practice necessary to give yourself the best possible chance to do your best?

Is your body working as you would like? Have you been keen to schedule time for mobility and self-care?

If not, you might consider coming in for a tune-up of sorts. Some well needed therapy can go a long way! We strive to help you improve your performance, decrease your recovery time, and address any aches and pains you may be experiencing.

Some common injuries and ailments we have helped resolve for many athletes are:
• Lower Back Pain and Strain
• Knee Pain
• Elbow Strain
• Achilles Tendonitis
• Rotator Cuff Tendonitis

The time is near… why not give yourself the best possible opportunity to do your best!

Contact us to schedule your next appointment.

Telephone: (916) 704-7873

Toll Free: (855) 655-6404
Email: Therapy@CompleteHF.com
Website: www.CompleteHF.com

Article date: February 26, 2025
Article written by:
Dr. Peter Fuller, ND, CBT, CNMT, CMT
Board Approved
Certified Instructor
Complete Health Fitness

03/09/2020

Do you struggle with TMJ issues?
Have you tried Bowen therapy?

There are Bowen therapy sequences specifically designed to target and release these types of issues.
Why not give it a try?

Contact Us:
Telephone: (916) 704-7873
Email: Therapy@CompleteHF.com

02/09/2020

Do you have a kink in your Neck?
Pressure build up?
Pounding headache?
SMART therapy may work for you.

CONTACT US
Schedule an appointment:
Telephone: (916) 704-7873
Email: Therapy@CompleteHF.com

01/27/2020

Cutting cattle can put some miles on the body and leave one feeling beat up. Even the best Wrangler may benefit from regular therapy to maintain peak performance.

Address

P. O. BOX 2156
Citrus Heights, CA
95611

Opening Hours

Monday	8am - 11am
	2pm - 7:30pm
Tuesday	8am - 11am
	2pm - 7:30pm
Wednesday	8am - 11am
	2pm - 7:30pm
Thursday	9am - 11am
	2pm - 7:30pm

Telephone

+19167047873

Website

http://www.CompleteHealthFitness.com/, http://www.CompleteHealthFitness.tsfl.com/, http://www.Mannapages.com/CompleteHea

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