Health and Wellness in Redlands
Being out of pain is not the same as being fit. Two structured programs, built in this clinic, that pick up where a plan of care ends.
What is health and wellness care?
The hardest week of a recovery is usually the one right after discharge. The pain is gone, the plan of care is finished, and you are handed back to a gym membership you never really used and advice you already knew. Most people drift, and some number of months later the same back or the same knee starts talking again. What is missing is rarely willpower. It is structure and supervision: something that tells you what to do this week, watches you do it, and changes it when your body changes. That is the job the wellness side of this clinic exists to do, and it is why physical therapy and wellness sit under one roof here rather than in two separate businesses. Physical therapy solves the problem in front of you. The wellness programs build the body that stops it coming back.
Two named programs run alongside standard outpatient care. The Wellness Program, described here as the owner's manual to your body, runs about 12 one hour visits across four components: flexibility, cardiovascular health, strength and conditioning, and nutrition. It is $85 a visit, or $800 for the full 12 visit package paid upfront, and it is HSA, HRA and FSA eligible. Citrus Fitness is the condensed version, three visits for $250, covering flexibility and mobility, cardiovascular health, and strength and resistance training. Both were built in house, and the program was co-authored by the clinic's registered dietitian, who has been running it here for more than seven years. Both are self pay rather than billed to your insurance, which is worth knowing up front. Standard physical therapy is billed to the plans we are contracted with, and you can start that without a physician referral for up to 45 days or 12 visits, whichever comes first. Full details of both programs, component by component, sit on our wellness programs page.
Who health and wellness in Redlands is for.
These are not a gym membership with a nicer name. Every visit is supervised, measured and progressed, which makes them a fit for three kinds of people.
You just finished physical therapy
You are out of pain and you would rather not be back in six months. Moving straight from your plan of care into a wellness program keeps the strength you just built and adds the conditioning there was never time for while we were treating the injury.
You want to train but not on your own
You roughly know what you should be doing and it has never stuck, or you are worried about doing it wrong and setting something off. Every visit is coached, so the exercise, the form and the load are decided for you rather than guessed at.
You want the nutrition side handled too
Training and eating are one project, not two. Nutrition is one of the four components of the Wellness Program, and our registered dietitian works in this building, so it is a conversation down the hall rather than a referral across town.
What to expect in the programs.
Both programs run on the same spine: measure, build, re-measure. Here is the order it happens in.
Talk to a specialist
Before you commit to anything you talk with a doctor of physical therapy or with our registered dietitian. You describe what you want to change, and you get an honest answer about which program fits, or whether neither one does and what would serve you better.
Baseline assessment and program build
Your first program visit measures where you are starting: flexibility, cardiovascular capacity, strength, and what your week realistically looks like. The nutrition component starts from what you eat now rather than a template meal plan. What comes out of that hour is a written program for the visits ahead.
Coached visits and re-testing
Each one hour visit is guided rather than self directed. You are taken through the session, corrected as you go, and the loads move when you have earned them. Measurements are repeated through the program so the progress is visible, and graduates can add gym floor access for $75 a month to keep training here.
The wellness programs are fitness and health services, not treatment for an injury. If something hurts, worsens with exercise, or is new, that belongs on the physical therapy side first and we will move you there. Tell us about any heart or blood pressure condition, any recent surgery, and any joint you have been told to be careful with, before the first session, so the program is built inside those limits rather than around them afterwards.
All the staff at Citrus Valley PT are kind and encouraging. My therapy for my knee was helpful. I have joined their wellness program to strengthen my aging body and feel comfortable being there.
Where to go next.
Wellness Programs
Both programs in full: the four components, the visit structure, and exactly what each one costs.
Nutrition Counseling
Work directly with our registered dietitian on the eating side, on its own or alongside a program.
Personal Training
One on one training for people who want the coaching and the accountability without a group class.
Ready when you are.
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