Introduction The human hand is amazingly designed, letting us move with great skill and hold things tightly. However, this complex system of bones, muscles,
Introduction Rock climbing is a sport that demands not just mental fortitude but also a high level of physical fitness. Climbers often find themselves in
Introduction: As runners lace up their shoes and hit the pavement, the risk of encountering shin splints and tibial bone stress injuries can loom
Introduction Pregnancy is an exciting time for pregnant women, bringing significant changes to their bodies, including their pelvic floor health. The pelvic floor plays a
Introduction: When it comes to physical therapy, it’s not just about the initial excitement of starting the journey towards better health. It’s about showing up,
Ice, Ice, Baby: How Running on Frost Can Strain Your Hip Abductor Muscles Running on ice poses unique challenges, especially for the hip abductor muscles,
Introduction As a physical therapist and a passionate runner, I’ve seen the battle scars worn by countless runners battling injuries. We push our bodies to
Introduction Running is more than the act of placing one foot in front of the other; it’s an art form that, when perfected, can take
Today, I’d like to break down a groundbreaking technique that’s been reshaping the landscape of physical therapy – Blood Flow Restriction therapy. As a seasoned
Introduction Imagine combining physical therapy’s healing power with the great outdoors’s rejuvenating experience. Outdoor physical therapy is a growing trend, and its benefits are particularly
What if I told you that with your next running shoe purchase, you could reduce your risk of injuries by 39%?
Introduction Runner’s knee, clinically known as patellofemoral pain syndrome (PFPS), is a common ailment that many runners face. Among runners, the knee is the most
Introduction Sports and physical therapy are two fields that, at first glance, might not seem closely related. However, the role of physical therapist for athletes
In this blog post, we’ll explore the benefits of run/walk intervals and offer some valuable tips to get you started. Are you a runner looking
In the realm of injury recovery, you’ve probably heard countless anecdotes like these: These stories raise a perplexing question: How is it that people swear
What is Overstriding in Running? “Overstriding” is a term frequently used in the running community to describe a particular foot-striking pattern that may lead to
About 16% of adults have symptoms of constipation and that increases to 33% of adults, age 60 and above, but pelvic PT can help! (1)
Discover effective strategies to prevent blisters in running. Learn what causes blisters, how to choose the right socks and shoes, and other essential tips for
The Postpartum Care Dream Team Includes a Physical Therapist! Whether you gave birth vaginally or had a c-section, every birthing human could benefit from a
Have you ever wondered why your runs often leave you feeling exhausted and sore? It’s a common frustration shared by many runners, both new and
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
Introduction The topic of pelvic floor massage often gets overlooked, yet it holds immense benefits for people suffering from various health conditions. This article explores
My achy, breaky heart – Heartburn During Pregnancy What is heartburn? Heartburn feels like what it sounds like – a burning pain in the chest,
Stronger Feet for Stronger Running Many runners overlook the crucial role of the foot with respect to sustainable and successful running. I’d like to delve
Running can cause intense strain and soft tissue damage, which is why it’s essential for all runners to visit a physical therapist regularly. By doing
If you live in Colorado and experience acute or chronic pain, you should start physical therapy in Fort Collins to help with muscle restoration, pain
Ah, posture. It’s something we have all been told to pay attention to and possibly “fix”, but it can seem daunting as most of us
Testing My Running Quality Score: Exploring the Runeasi Platform Hey everyone! Today, I’m excited to test my running quality score using the innovative Runeasi platform
Did you know every one in three women suffers from some sort of pelvic issue? The intense pain and weakness from these disorders can potentially
Running can be a tiring sport, but it’s even more frustrating when you’re constantly battling pain and discomfort every time you are on the pavement.
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
Bone Stress Injuries Hey, there runners! As a physical therapist, I’ve seen my fair share of injuries, and one of my least favorites to see
It can be confusing to know the difference between leaking vaginal discharge and urine, especially if the dampness you feel is not preceded by the
Common Running Injuries and How You Should Address Them! Running is a popular form of exercise, and for good reason. It’s a great way to
What’s Up With My Noisy Joints?! Patients/athletes frequently have questions regarding clicks, pops, or other noises produced during exercise or with particular activities during the
Today, we’re going to talk about a topic that’s near and dear to my heart – heel striking. Now, I know what you’re thinking –
The human spine is a complex structure consisting of four main regions: cervical, thoracic, lumbar, and sacral. Unfortunately, many healthcare providers tend to treat the
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
What should I know about a Vaginal Delivery After Cesarean Section? Are you a mama that had a cesarean section but is now looking into
Let’s start with a quick story. Last year, I participated in the Hilton Head 5k in South Carolina. As I started my warm-up, I realized
Rest Isn’t Always The Answer Sustaining an injury can be a frustrating experience, especially when the recommended course of action involves nothing more than rest
It’s normal for these things to change on a daily basis: How fast you feel How strong you feel How confident you feel How resilient
I get this question a lot… “What’s the best way to warm up for runners?” It depends! You don’t NEED to “warm up” before you
3 Things To Improve Outcomes With A Running Injury Minimize time off from running: It’s okay to take a few days off here and there
Getting to know your own anatomy and feeling comfortable discussing what is normal and not normal is an important part of addressing pelvic floor dysfunction.
Many hikers find themselves entering the warmer months with big ambitions but little to no fitness. Hiking fitness is very important and not only greatly
Static stretching is the most common form of stretching that I see misused. It seems like it’s been ingrained into the minds of all active
MythBusters! Pelvic Floor Edition- Part 1 Have you recently been scrolling on social media while “sittervising” your kids at Twin Silos or Spring Creek Canyon
What Is Dry Needling? What We Already Know: If you’ve heard someone talk about “needling” or “dry needling,” you may be curious about what it
Ultrarunners are used to going long and slow. That’s exactly what most people are doing during ultras anyway. When it comes to training specificity, that’s
As a healthcare professional, I recently had a patient named Anna* who came to me for a pelvic floor evaluation. Anna is a 50-year-old woman
So you’ve been given the direction to STOP RUNNING by your Doctor… Many of us runners have been so frustrated by an injury, we eventually
People make it seem like common sense that there are inherently “good” and “bad” ways to do exercises. I frequently hear things like … “squatting
Do you have a “tight” pelvic floor? So, you’ve been doing research on the internet and have diagnosed yourself with an “overactive” or “hypertonic” or
With years of experience as a physical therapist working with injured runners, it is clear to me that we are not all getting the same
This has been a hot topic since Ironman partnered with Aleve, which is an NSAID, or “non-steroidal anti-inflammatory drug.” This is big news due to
Are you a new mom that’s recently postpartum and looking to get back into running? Well first of all, go back and check out
Strength training has so many benefits to athletes and overall health in general. Although a common mistake is when intensity isn’t high enough to yield
In this episode of the Making Strides Podcast AJ and Adam talk to Brad Wells. He studied atmospheric science at CSU and works in meteorology.
Prevent leaking while you sneeze with this easy trick! The “Knack” is a Knack! Knack /nak/ noun: an acquired or natural skill at performing a
Two main myths are debunked here for runners. Glutes don’t “shut off” or need “activation.” Glute Max isn’t as important for running as people think.
Video Transcript: Are you a mom who is looking to get back into running during the postpartum period? Well, I have 4 really great
Workouts should be catered to your specific goals. There should be a lot more thought that goes into workouts than simply being exhausted. Workouts need
Video Transcript:Hi! I’m Sam the pelvic floor physical therapist at Up and Running Physical Therapy, and today I wanted to speak to you about
One of the biggest reasons why rehab will sometimes fail athletes is when the exercises are too easy, rudimentary, or generalized. It’s fairly common that
A bladder diary is a log of how much a person drinks in a day, how much they urinate and if they experience any leaking.
It is common knowledge that our muscles are the prime movers that get us to run, jump, squat and walk from one place to the
Don’t take everything you hear from a medical/health professional at face value. There are so many people offering services, advice, and information regarding health nowadays.
Tendons need load! People sometimes wonder why tendon pain can linger for VERY LONG periods of time, months to years. They come to me frustrated
Only moms and older ladies leak, right? Wrong! I was 19 years old, in my first year of college and just past the prime of
The Fort Collins Trail Runners Facebook group is the largest running public forum in Northern Colorado. Almost every week there is someone posting about their
Here are the Top 5 Things Mamas Should Know about Stroller Running Are you a mama who loves running and would love to run with
In the physical therapy world, people literally make a living giving cookie-cutter exercises to people on instagram, youtube, etc. I’m going to start by saying
Common Pelvic Floor Dysfunctions and Diagnoses Listed below are some of the most commonly diagnosed dysfunctions of the pelvic floor. Some symptoms of these disorders
I’ve met so many active people and athletes here in Fort Collins, CO since moving here in 2014. Being healthy and active is engrained into
Running Postpartum Are you a new mom that is dying to get back to running after having your kiddo? Are the sunny and blue skies
Pelvic floor Have you heard about the pelvic floor and thought about its mysterious location “down there” but never really understood exactly what it is
Especially here in Fort Collins, Colorado, athletes are drawn to the many unorthodox recovery modalities that are popping up. Whether it’s stopping by the local
If you’re currently expecting, you probably feel tired and achy from carrying the extra weight of your baby. As a result, you’re probably not thinking
How can we expect to get stronger and see progress without forcing our bodies to adapt? Here in Fort Collins, Colorado, where there’s a high
Whether you’re trying to impress your followers on Strava or people at one of the many group runs around here in Fort Collins, Colorado. Or
Have you been struggling with leaking, vaginal heaviness, or pelvic pain? Or have you just recently heard of the pelvic floor and are researching to
I’ve always had a passion for running and strength training. I saw a need in the Fort Collins, Colorado running community. I was aware of
Last summer, I was exploring my new home of Fort Collins and decided to take a hike up to Horsetooth Mountain. With the dry heat
This does not mean: I am slow I am inefficient I am at greater risk for injury There are so many misconceptions about heel-striking, more
Have you been putting off finding a solution to your pelvic health concerns because of the fear of the unknown… what will I be required
How to Deal with a Chronic Injury Do you have an injury that just won’t go away? Maybe you’ve already tried lots of things? Given
Did your doctor tell you to perform Kegels after giving birth and then give you the go ahead to resume normal activity at 6 weeks
There are a lot of different healthcare professionals here in the Fort Collins, Colorado area. Everyone seems to have a different approach, but everyone must
One of the biggest reasons people come to me after their previous rehab attempts have failed is because they haven’t been challenged enough. Everyone has
A DNF, or “Did not Finish” is the scarlet letter of the ultrarunning world. Many ultrarunners dread even thinking about the possibility of not finishing
Heart rate can be a useful tool for training if utilized correctly and in the right situations. Although, there are many situations where heart rate
Runners have so much to gain by strength training. The research has strongly demonstrated that there are profound benefits to runners who train with resistance
Scott JurekPhoto: Justin Bastien Do you want to run faster? Longer? I’ve compiled the 5 best ways to do just that. Runners often find themselves
INTRO TO STRETCHING The art of stretching has been ingrained into the minds of runners for all of time. The concept of stretching muscles prior
Busy trails with lots of people make for frustrating runs. Here in Fort Collins proper we see a lot of trash on the trail, hikers
The Never Summer 100k is Northern Colorado’s most scenic and rugged trail race, located near Cameron Pass, less than two hours from Fort Collins. It covers approximately
Some trail runners are perfectly satisfied with sticking to single-track and dirt roads, but some of us are drawn to the remote wilderness. The next
Does shoulder pain prevent you from climbing? If so, this article is for you. If you don’t have shoulder pain, you could also benefit from
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