The Best Pelvic Floor Manual Therapy Techniques for Quick Relief

Introduction If you are experiencing discomfort or weakness in the pelvic area, you are not alone. Many people face these challenges but often overlook an effective solution: pelvic floor manual therapy. This therapy focuses on strengthening and relaxing the muscles in the pelvic area, improving overall function. This article will provide an informative guide to […]

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IT Band Stretches for Runners: Relieve and Prevent Outer Knee Pain

Leave a Comment / Runners, knee pain / Up & Running Staff

The best IT band stretches for runners to ease outer knee pain, plus why stretching alone is not enough and what actually fixes it. A Fort Collins PT’s guide.

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Have You Heard Of A Pessary?

Pelvic Floor, Postpartum, Women's Health / AJ Cohen

Have you heard of a pessary? Do you have feelings of pressure and heaviness in the vagina at the end of the day or when working out? Do you leak urine with running or jumping activities? If you answered yes to either of those questions, then the first thing that you will want to do

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Lower Stomach Pain During Sex: Causes and Treatments

Exercise, Physical Therapy / AJ Cohen

Lower stomach pain during sex is not normal if it happens repeatedly or is severe. It can affect both men and women and may result from muscle tension, pelvic floor dysfunction, infections, endometriosis, ovarian cysts, digestive conditions, or other medical issues. While some causes are temporary, ongoing or worsening pain should be evaluated by a

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Is Your Leaking Worse During Your Period?

Uncategorized, Pelvic Floor, Postpartum, Women's Health / AJ Cohen

Periods and Leaking The recent rainy weather here in Fort Collins (I’m not complaining – my tulips are out in full force) and the onset of my period make it difficult to not want to stay in bed and watch movies all day! That got me thinking about something mentioned to me earlier in the

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How to Relieve Pelvic Pain During Pregnancy: Dos and Don’ts

Exercise, Physical Therapy, Pregnancy / AJ Cohen

Pelvic pain during pregnancy can often be relieved with the right combination of movement, support, and activity modifications. While mild discomfort is common as your body changes to support your growing baby, severe or persistent pain should not be ignored. Knowing what to do, and what to avoid, can help reduce strain on your pelvis,

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How to Heal a Torn Meniscus Naturally

knee pain, Fundamentals, Physical Therapy, Recovery, Runners, Running / Up & Running Staff

If you’re dealing with a torn meniscus, you’re probably frustrated, in pain, and wondering if surgery is your only option. The good news? It’s often not. Many times, it’s possible to learn how to heal a torn meniscus naturally.
You can support your body’s natural healing process with a few intentional choices and a little patience. It starts with understanding how your meniscus works and what it needs to recover.
This kind of tear doesn’t heal overnight, but if you give your knee the right environment to heal, you can often avoid the knife.
Whether you’re headed for the Coyote Ridge Trail or the Horsetooth Rock Trail Loop, our goal is to get you up and running again! So let’s look at practical, natural ways to ease the pain, reduce inflammation, and get you moving again, without rushing into surgery.

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The Runner’s High: Revealing 10 Mental Health Benefits of Running

Runners, Running / AJ Cohen

Are you curious about the mental health benefits of running? Running can improve mental health by reducing stress, easing symptoms of anxiety and depression, boosting mood, and supporting overall emotional well-being. While it is not a replacement for professional mental health care, regular running has been shown to benefit both the brain and body through

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Finger Pulley Injury: Causes, Treatments & Prevention

Physical Therapy, Rehab Injury / AJ Cohen

Introduction The human hand is amazingly designed, letting us move with great skill and hold things tightly. However, this complex system of bones, muscles, and tendons is susceptible to injury, particularly in activities that require repetitive gripping or forceful grasping. One such injury is a finger pulley injury, a common concern for athletes, especially

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Why Most Neck Pain Exercises Fail (And What Actually Works)

Uncategorized, Stretches / Up & Running Staff

You try every stretch and video online, but the pain keeps coming back. That’s because most neck pain exercises target the wrong problem.
Neck pain rarely comes from one muscle or one bad posture. It builds over time from poor movement habits, weak stabilizers, and daily tension you don’t even notice.
We see it all the time. You stretch the sore spot, but ignore the stiffness in your shoulders, the slumped position at your desk, or the tightness in your upper back.
Real progress happens when you train your body to move the way it’s meant to. That means:
• Strengthening the deep stabilizers of your neck and shoulder blades
• Correcting your alignment through mobility, not just stretching
• Rebuilding control so the pain doesn’t return after every workout or long workday
When you understand how your body connects, neck pain exercises stop being a short-term fix and start becoming a lasting solution.

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Pelvic Floor Stretches That Work (Skip the Kegels)

Kegels, chronic pain, Improve your running, Pelvic Floor, Physical Therapy, Runners, Running, Women's Health / Up & Running Staff

If you’ve been told to “just do Kegels” to fix your pelvic floor, you’re not alone. But what most people don’t realize is that too many Kegels can actually make things worse. For many active adults, especially runners and lifters, the real solution starts with learning how to release tension through pelvic floor stretches that help your muscles move and relax the way they should.
Your pelvic floor works like any other muscle group—it needs strength, but it also needs flexibility and recovery. When those muscles stay tight, you may notice pain in your hips, lower back, or even while running or sitting.
That’s your body telling you it’s time to stretch, not squeeze.
In this blog, we’ll walk through simple, science-backed stretches that help restore balance and coordination to your pelvic floor, so you can move freely, breathe easier, and get back to feeling strong again.

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June 2026