Discover how pelvic floor physical therapy helps women in all stages of life overcome pelvic issues, such as leaking, pain, and prolapse symptoms.
Pelvic Floor Physical Therapy: The Ultimate Guide for Women Read More »
Hip pain during pregnancy can feel especially unfair when you love to move. You finally find your groove with running, lifting, hiking, or climbing, and suddenly every step or stride makes your hip grab or ache.
You still want to feel like an athlete, not just a passenger in your changing body. You want clarity on what is safe, what needs to change, and how to protect your body now so you can return stronger postpartum.
Hip Pain During Pregnancy: Stay Active, Up, and Running Read More »
What is pelvic floor therapy? If you’ve ever felt like something “just isn’t right” in your core — whether it’s pain, pressure, or bladder changes — you’re not alone.
Pelvic floor therapy helps you understand and strengthen the muscles that support your bladder, bowel, and reproductive organs. It’s not just for new moms or athletes; it’s for anyone whose daily life is affected by discomfort or weakness in this area.
You learn how to move, breathe, and use your muscles in ways that make your body feel supported again. Most people are surprised by how much this therapy improves their confidence, posture, and even intimacy.
Here’s what we focus on together:
Reconnecting you to muscles that have been ignored or overworked
Teaching gentle exercises that restore coordination and strength
Reducing pain and improving control so you can return to normal activities
This isn’t a quick fix — it’s a process that helps your body relearn balance and strength from the inside out. And it starts with you simply noticing that something feels off and deciding it’s time to feel whole again.
What is Pelvic Floor Therapy? Read More »
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.
Pelvic Floor Stretches That Work (Skip the Kegels) Read More »
Dive into 10 reasons Pelvic Floor Physical Therapy could Improve Your Quality of Life
10 Reasons Pelvic Floor PT Could Improve Your Quality of Life Read More »
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 don’t know where to begin to fix it. Spoiler alert – throwing your chest out and squeezing your shoulder blades may not be the “best posture” for your pelvic floor
How Does Posture Affect The Core And Pelvic Floor? Read More »
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
Is Your Leaking Worse During Your Period? Read More »
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 urge to urinate. After all, they’re both liquids that come out of your body, right? To make it easier to differentiate and know what is normal and what is not.
Why’s My Underwear Wet?! Vaginal Discharge Or Urine? Read More »
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 having a vaginal delivery with your next baby? You’re not alone! Vaginal Delivery after Cesarean, aka “VBACs” are becoming increasingly common compared to yesteryears. Keep reading to find out if
What Should I Know About A Vaginal Delivery After Cesarean Section? Read More »
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. This may come more or less easily to different individuals for a variety of reasons, including but not limited to, your upbringing, your community and religion, and your social circle.
4 Tips For How To Take Care of “Down There” Read More »
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 Park and been introduced to the very opinionated world of online pelvic floor physical therapy? You may have seen bold statements like “never do kegals!” or “stop doing this if
Mythbusters! Pelvic Floor Edition – Part 1 Read More »
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 who has two grown adult children and recently retired. She loves to hike and run and was enjoying her newfound freedom until she began experiencing bothersome pelvic floor symptoms that
Why Did I Start Leaking at 50!? Overcoming Leaking! Read More »
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 “tight pelvic floor” – now what? How do you get those muscles to chill out and relax? As we inhale, our diaphragm (breathing muscle) moves downward to enlarge our chest
Do you have a “tight” pelvic floor? Get those muscles to relax! Read More »
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 my first video and try those four strength training exercises to increase your lower extremity strength and stability. If you’ve done that and you’re feeling strong, you aren’t having any
Know Your Pelvic Floor – Return to Running Part 3 Read More »
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 task Do you leak when sneezing, coughing, or laughing? When we sneeze, laugh and cough there is increased pressure placed down on the pelvic floor from above which can lead
Prevent Leaking While You Sneeze With This One Easy Trick Read More »
Video Transcript: Are you a mom who is looking to get back into running during the postpartum period? Well, I have 4 really great exercises to give you to help improve your overall lower leg strength and stability to help you get there. So with all exercises during the postpartum period, we want to
Know Your Pelvic Floor – Return to Run Postpartum Read More »
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 the pelvic floor. If you’ve been keeping up with any of my blogs, then you probably know a little bit more than the average human about what the pelvic floor
Know Your Pelvic Floor Read More »
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. This information can give us great insight into a person’s daily routine and habits and be used as an assessment tool. I typically have patients with “overactive bladder” or increased
Why I Use Bladder Diaries To Help My Patients Read More »
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 my athletic career. I was getting back into club gymnastics after a 6-year hiatus and so excited to be able to return to a sport I had once loved so
Only Moms and Older Ladies Leak, Right? Wrong! Read More »
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 your kiddo, however you feel nervous that pushing a stroller while running may lead to an injury? Are ready to start running with your baby, but unsure if your baby
Here Are The Top 5 Things Mamas Should Know About Stroller Running Read More »
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 or what it does? As taboo surrounding discussing toileting and sexual habits decreases in the twenty first century, these terms are being thrown around a lot more than they used
The Pelvic Floor – What, Where, and How Read More »
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 find out the best ways to keep yours functioning optimally (read our last blog post!)? There may be some lifestyle or behavioral changes that could help but it is also
Factors that Can Influence Pelvic Floor Functioning Read More »
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 and beating sun, I was making sure to stay hydrated. On my way home I had a strong desire to void but I was so close to home that I
How to Keep Your Pelvic Floor Healthy and Happy Read 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 to do? Will it be like a gynecological exam? Is an internal exam required? First of all, a pelvic health internal exam is much more comfortable that a gynecological exam
What Happens During A Pelvic Floor Physical Therapy Evaluation Read More »
