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Jennifer Lane

You Don’t Know What You Don’t Know About Your Postpartum Body

You Don’t Know What You Don’t Know About Your Postpartum Body 600 600 Jennifer Lane

Now that you have had your baby, what should you expect regarding healing and return of function? What have you heard from friends, family members, other women about what they deal with now on a regular basis? Have you heard things like, “oh you will have a Mommy tummy forever”, or “you will never be able to do jumping jacks again without leaking urine” or “I’ve had to give up on some of my favorite activities because I have pain”? Although urinary incontinence, issues with muscle tone or increased back or hip pain are common complaints, it doesn’t make them normal. These issues should not be worn like a badge of honor now that you are in the “mommy club”. There are ways for you to take the right steps to restore normal function to your pelvic floor and core muscles so that you can be the healthiest and strongest version of you that you want!

The first step in recovery is learning what you need to watch out for and to set realistic expectations for yourself. Here is a list of things you should keep in mind now after delivering baby.

MIND-BODY CONNECTION: Your brain and your muscles need to reconnect to establish your new postpartum baseline. We want to create a strong connection between mind-body because this allows you to return to the activities you love while avoiding injury.

AB WORK: Crunches, planks and intensive ‘ab work’ may be unsafe and may make your tummy look worse, not better! There is a correct way to strengthen your ab and core muscles that will help you avoid making the problem worse

DIASTASIS RECTI: The reason for the “pooch” or “doming” of the abdominals may be due to something called diastasis recti. This is a separation of the outermost ab muscle. You will learn how to self-check and how to help reduce it safely

BLADDER WOES: Urinary frequency, urgency and incontinence is common after pregnancy, but it is not normal! These issues are all very treatable and can be managed and controlled with proper exercise and treatment and behavioral changes

SURGERY: no one wants to have surgery, but it can help repair an organ prolapse, a diastasis recti or umbilical hernia. But doesn’t it make more sense to avoid it? There are exercises and other techniques that if implemented early on can help reduce the need for surgery in the future

POSTURE: Now that you aren’t carrying baby around inside your uterus, your center of gravity has shifted, and your core muscles are having a hard time supporting you. It’s important to avoid poor posture while breastfeeding or holding baby and using good body mechanics while lifting a car seat or reaching into the crib can help you protect your body from injury.

PAINFUL SEX: Your pelvis just experienced some trauma with pregnancy and childbirth. When your pelvic floor nerves and muscles are not functioning appropriately this can lead to painful intercourse. Understanding the normal healing process and knowing when it is not normal can help you restore an enjoyable sex life

You’ve heard it, I’m sure… that any of these issues mentioned above are normal, right? Too many times we ask the questions and hear “you had a baby, that’s normal”. It might be common, but it’s NOT NORMAL. You deserve to feel connected to your body again and to enjoy your motherhood journey without dysfunction!

Looking for more guidance? There’s so much content out there on pregnancy care and even more for infants, but what about you? What should you expect for your postnatal health? When should you reintroduce certain activities? What are those “no one told me” scenarios that can be avoided?

Boost your confidence and ability to handle whatever comes during delivery and after bringing Baby home with my new e-course, Self-Care Survival Guide for Expecting Mommies. Launch date: May 2020

Sign up to receive updates and launch promotions: CLICK HERE

Getting Ready for Baby during COVID-19

Getting Ready for Baby during COVID-19 980 552 Jennifer Lane

As an expecting mom, you are already dealing with anxieties surrounding delivery and motherhood. Now in this time of COVID-19, there is a whole new layer of stress to navigate. Your well-laid plans that you had for delivering your baby may be significantly altered.

Remember though, that you are resilient and resourceful, and you have professionals, family and friends who are ready to help. My suggestions for you? Focus on what you can control, practice at home before the big day and trust in the amazing care you will receive from your birthing team. Here are some key points to keep in mind:

  1. Talk with your provider about their current policy regarding birth partners and/or doulas being present in the delivery room.  If you were planning on a doula, ask them about virtual support services, which can be very effective! Tell them what you are worried about and let them calm your fears with information.
  2. If you are worried about delivering in a hospital, you might want to investigate alternate options for birth, such as home birth or a birth center. You will need to see if your insurance will cover an alternate location, and you will need to find a provider, like a midwife, to support you at home or a birth center.
  3. Speak with a therapist. This is an incredibly trying time. Therapists are amazing and can provide you with tools to help you cope. And, there are many services that offer virtual therapy appointments. Reach out for help immediately if you feel like hurting yourself or others.
  4. Practice at home with your birthing partner and by yourself. Practice your breathing and your bearing down. Try to bear down without holding your breath but rather focus on exhaling forcefully. This will reduce the chances of perineal tearing.
  5. Prepare your home to receive meals: have a friend, family member or your partner set up a Meal Train. Set a cooler on your front porch so people have a place to put a meal without coming into your home.
  6. Consider creating a schedule or a parenting contract with your partner. With most people working from home, it will be important to understand your expectations of each other, when each partner is available to be a parent or when that partner needs to work.
  7. Stay healthy: hydrate (shoot for 60-90 oz per day), eat your veggies and your protein, get some daily physical activity if you can, and remember to breathe.
  8. Stress management: develop a daily routine of deep breathing or find a meditation app that you can follow.

You will do great! At the end of the day, the goal is to have a healthy baby that you can take home and love. Trust in yourself, your healthcare team and your partner.

Looking for more guidance?

There’s so much content out there on pregnancy care and even more for infants, but what about you? What should you expect for your postnatal health? When should you reintroduce certain activities? What are those “no one told me” scenarios that can be avoided?

Boost your confidence and ability to handle whatever comes during delivery and after bringing Baby home with my new e-course, Self-Care Survival Guide for Expecting Mommies. Launch date: May 2020

Sign up to receive updates and launch promotions for the Self-Care Survival Guide for Expecting Mommies Online Course:

Telehealth: Virtual PT

Telehealth: Virtual PT 389 129 Jennifer Lane

As we continue to navigate into uncharted waters, I have been looking for ways to stay connected with existing clients and future ones too. The virtual world is where many people are turning to stay in touch with friends, family and colleagues. Kids are taking classes on-line, work outs are being broadcast so you can stay at home, and happy hours are being conducted on sites like Zoom. Netflix even has created a way for you to watch your favorite show with a group of friends at the same time, which my daughter loves!

In the world of healthcare, there is a growing category called telehealth. “Telehealth is the distribution of health-related services and information via electronic information and telecommunication technologies. It allows long-distance patient and clinician contact, care, advice, reminders, education, intervention, monitoring, and remote admissions (Wikipedia’s definition)”.

How does this work with Physical Therapy? Well, there is much that can be accomplished via conversation with an experienced clinician. This is where my 18+ years of experience pays off for you! When I question patients about their current issues, complaints, limitations, I can formulate a good working hypothesis on what is going on. From there, the physical exam is performed to corroborate the hypothesis created during the interview. For the PT with years of experience, can then set a plan of care based on the therapy goals set.

When utilizing Telehealth for PT, the same interview process is done, and copious notes are taken. This is followed by a visual objective exam using a secure video platform that is HIPAA compliant. Both the PT and the patient can see each other via webcam from a computer or smartphone. Movement, posture, gait can all be assessed by this method. Following the evaluation, an appropriate home exercise program, as well as extensive information on how to manage the existing issue will be developed for you.  As is typical with in-person sessions, at the subsequent visits, treatment is modified according to how you are responding to the initial suggestions.

The American Physical Therapy Association (APTA) is working diligently to get policies changed so that health insurances will reimburse for this. Colorado Medicaid has already authorized that telehealth can be used for its clients. The hope is that private insurance companies like Cigna, Anthem and United Healthcare will all follow suit and pay for these services. In the meantime, my cash pay rates apply. If you are a patient of mine that is currently receiving care, there will be discounted rates for follow-up visits. Please contact me directly via email, phone call or text if interested in seeing if a Telehealth visit would work for you.

What can be treated via Telehealth? Most everything that can be treated in person: Back pain, shoulder dysfunction, knee, hip or ankle issues, vertigo and pelvic floor therapy too. Contact me today to schedule an appointment.

Just Breathe…

Just Breathe… 308 163 Jennifer Lane

When I instruct people on how to exercise properly, I always talk about breathing. Why? Because the diaphragm (the key muscle used to take a deep breath) is an important part of our core muscles. Deep breathing also can help mobilize the spine and calm the nervous system.

Here’s how that works…

The main muscle that allows us to breathe is the diaphragm. It lives right under our ribs and is one of the core muscles. Breathing “through” an exercise helps you engage your core muscles. As you inflate your lungs with a deep breath, your rib cage also expands helping to keep the mid back moving. As you take a deep breath repeatedly you also calm the nervous system down. Deep breathing cues the body that it is ready to rest and digest, so if you find yourself in a stressful situation, stop and take a few deep breaths. It’s amazing how much it can help!

Here are some ways that you can improve your breathing. Take a deep inhale through your nose and exhale through an open mouth like you are fogging up a mirror. Lay on your back with your arms in a “cactus position” opening through your chest. Breathe with emphasis on feeling your rib cage expand. You could also try lying on your back resting one hand on your stomach and one hand on your chest. As you breathe deeply focus on feeling movement under both hands.

Try one of these deep breathing techniques and note how you feel. You might alleviate some pain in your mid back or relax from a stressful day. When you work out next, think about breathing throughout your routine. Try not to hold your breath but keep a constant rhythm to your exhalation and inhalation. Try it out!

Over-active Bladder: What is it and do I have it?

Over-active Bladder: What is it and do I have it? 237 212 Jennifer Lane

Over-active Bladder is a catch-all diagnosis for people suffering from urinary urgency and frequency. It can sometimes be called urge incontinence, which indicates urinary incontinence due to strong sensation of urgency and inability to control it. There can be different causes of over-active bladder and in some cases, it can be treated effectively with medication. Myrbetriq, an often-prescribed medication can help reduce urinary frequency significantly but for some people it is cost-prohibitive to take it, so therefore not a good long-term solution.

So, what causes over-active bladder? As a Pelvic Floor Specialist, I have seen several issues that lead to urinary frequency and incontinence. I will look at a few of them here and discuss Holistic ways to treat it.

Pelvic Floor Weakness: The pelvic floor is made up of 3 layers of muscles with 3 specific roles. First, the muscles help support the organs in our abdominal cavity. Second, the muscles help us stay continent, both bowel and bladder. And lastly, the pelvic floor muscles have a role in sexual function and pleasure. If these muscles have become weak and we get a strong sense of urinary urgency, the muscles will not be able to hold us continent. The bladder muscle will start contracting and we will experience incontinence. This type of incontinence is called stress incontinence and is treated with Kegel exercises to improve strength, endurance and control of the pelvic floor.

Pelvic Floor Tightness: Like any other muscle in our body, pelvic floor muscles can become tight, develop trigger points and be painful. During a pelvic floor exam, muscle tone is assessed as well as strength. If there are trigger points and muscle tightness, upon palpation, urgency can be reproduced. The treatment is to reduce the muscle tightness through hands-on muscle work or with functional dry needling. Functional dry needling uses filament needles to target specific muscles to help them re-set to a normal functional state. Dry needling can help tight muscles relax and weak muscles work better.

Overactive Bladder: The bladder is wrapped in a muscle called the detrusor muscle. When our bladder fills up, our bladder signals to our brain that it is time to pee. Once we are sitting on the toilet, the detrusor muscle contracts and the pelvic floor muscles relax, and we can empty our bladder. With over-active bladder, the bladder signals the brain before it is full that it is ready to empty. We run to the bathroom urgently but then only pee for a few seconds. This can continue happening every 30 minutes to 60 minutes, depending on how bad the symptoms are. In a healthy bladder, it takes 2-4 hours to fill and it takes > 8 seconds to empty. With over-active bladder, there might also be some triggers for peeing like pulling in the driveway, putting the key in the door or entering a building. With this dysfunction, we go out of our way to always know where the bathroom is and many times, incontinence pads are worn to avoid having an accident. The Holistic approach to treatment involves behavioral modifications, mindfulness techniques, keeping a bladder diary and functional dry needling. In this case, the filament needles are applied to the abdomen and an electrical current is placed on the needles. This technique is called neuromodulation and helps “re-set” normal bladder signaling.

With all these possible causes of over-active bladder, there is a holistic way to treat them. Especially with the costliness of the drugs available to treat it, seeking out care from a trained pelvic floor specialist can allow you to re-gain control of your bladder and have a healthy pelvic floor! If you suffer from urinary incontinence or feel like you might have over-active bladder, call Holistic PT today for an evaluation!

Common Running Injuries

Common Running Injuries 1920 661 Jennifer Lane

Running is such an accessible way to get a great workout. You need a pair of sneakers, and some motivation and off you go! But as a physical therapist, I see a lot of injuries that arise from running or jogging and they all tend to be over-use injuries. Hamstring strains, groin pulls, knee, hip or back pain are the most common that I treat and can side-line the most committed of runners.

So, what do you do if you are dealing with pain and you can’t run anymore? Can PT help you recover? Yes! I will go over a couple of the most common injuries that I see and how PT can facilitate the healing process.

First, let’s look at the physical therapy evaluation. A Physical Therapist evaluates muscular balance surrounding ankles, knees, hips and the back. When muscles are healthy, they are both flexible and strong. When running there is a specific pattern of recruitment and timing of muscle activity that helps you be an efficient and strong athlete. If there is dysfunction in the firing of muscles or the timing of recruitment, it can lead to pain. Let’s look at 2 common complaints to better understand this…

A hamstring strain, which may present as pain in the back of the thigh or right under the buttock is a common running injury. It hurts when your first start running, may feel better after a mile but really gets flared up running hills or long distances. This is usually due to the hamstrings being over-utilized while the glutes (butt muscles) are not doing their job. The glutes are a powerhouse muscle that helps support your leg in single leg stance and they extend the leg (bring the leg behind your in your stride). The hamstring’s main job is to bend the knee but with dysfunctional patterning, it can also extend the hip. When it does this instead of the glutes, it gets strained, over-used and fatigued, leading to pain and possible tearing. PT addresses this problem through proper stretching, hands-on manual therapy to reduce pain and then specific exercises to re-balance muscle activity.

Knee pain is the single biggest complaint I hear from runners. There are many different reasons for it but I’m going to look at one. Patello-femoral syndrome or Chondromalacia Patella is a dysfunction that causes pain under and around the knee cap. Pain increases with prolonged running, running downhill or walking down stairs. It can be due to tight muscles on the outside or lateral aspect of the knee, and under-firing muscles on the medial (inside) aspect of the knee joint. There is also usually significant weakness in the lateral hip muscles, the gluteus medius and minimus, that creates poor alignment at the knee, especially in single leg stance. Treatment involves loosening tight muscles, re-activating the “lazy” ones, strengthening the hip musculature and mobilizing the knee caps.

Techniques I like to use and have found very effective in getting people back to running include manual therapy (hands-on techniques to muscles and joints), neuro-muscular re-education, functional dry needling and therapeutic exercise prescription. Homework includes dynamic and static stretching, balance work and running-specific exercise.

So, don’t give up on your running program if you have pain. See a PT to get properly evaluated and start your return to running ASAP!

For a list of Running Races in the Denver Area, Click Here.

To make an appointment at Holistic PT, Click Here.

Colorado is a Direct Access State

Colorado is a Direct Access State 1000 1000 Jennifer Lane

What does direct access mean? It means that you as a patient, can access PT without a referral. In other words, you do not need a prescription from your doctor to receive out-patient physical therapy. This is an important consumer right because it enables you to seek out the care you want to receive based on criteria important to you.

What should you be looking for in a PT? Well, some of the very basics (but still important factors) are location and cost. If you require therapy services, 1-3 times per week, having a conveniently located PT clinic near work or home removes a lot of the stress around getting there. And does that clinic accept your insurance? If not, you may be paying out of pocket more than you expected.

Keeping location and cost in mind, I think it is still most important to find a physical therapist that is skilled in the area in which you need help and has the training to help you get better faster. We don’t just take our cars to any old mechanic or garage, you ask for referrals and read reviews to make sure other people have had a good experience there. Why would you go just anywhere to take care of your health? There are good and bad PT’s out there and you don’t want to end up at the latter’s office.

Have you had a good experience at Holistic PT? Make sure to tell your friends and family so I can help them too!

Habit Stacking How-to

Habit Stacking How-to 1100 734 Jennifer Lane

Do you brush your teeth every day? Shower? Wash your face? Drink coffee? There are many activities in our daily lives that we do without much thought. You have successfully created some good habits surrounding general hygiene and wellness. But I’m sure you also have developed some bad habits too. A lot of times, bad habits are the absence of good behavior. For instance, not working out, sitting all day, not drinking enough water are all habits that do not support a healthy lifestyle.

In educating my clients about changing their daily routine, I often suggest stacking new habits on old habits. Do you drive to work every day? This is a great opportunity to practice good posture. By taking an extra few moments to position yourself in the driver’s seat with upright posture, and then adjusting your mirrors so that you can see properly in both side and rearview is a simple trick to give you feedback. When you start to slouch, you no longer can clearly see out your rearview mirror and it reminds you to sit up!

Not drinking enough water? Do you always forget to drink your water even though it is sitting in front of you? Tie it to another activity like going to the bathroom, answering the phone, or starting a meeting. For me, I take a sip of water every time a new client arrives at my office. This has increased my water intake considerably and has made a world of difference for me.

Still not convinced that you can do this? Read on for more ways to habit stack and the benefits of doing so.

The Benefits of CBD

The Benefits of CBD 275 183 Jennifer Lane

CBD is the hot new product. It’s in skin care, supplements, tinctures, creams, lotions, coffee, you name it. It appears to be a cure-all for anxiety, depression, pain, neurologic disorders. But what do we know about it and what evidence is there that it is truly effective? More research should be done to really look at effects of long-term use of CBD but the preliminary findings are positive. To learn more about CBD,

To find out more about what CBD can do, click here:  the Benefits of CBD

I have decided to carry a topical CBD cream at Holistic PT. I chose a local company, Vail Oil because the product is exceptional, and the creator is an amazing woman. Ramsey Cotter, owner of Vail Oil uses virgin coconut oil as the carrier oil for her CBD. Why coconut oil? Coconut oil has its own healing properties as it is anti-bacterial, anti-microbial and anti-viral.

How do I recommend people use it? Topically for pain in muscles or joints. I also recommend it as a personal lubricant or to treat vaginal dryness. It as proven to be an amazing product for good pelvic floor health. Want to learn more about Vail Oil? Click here to read on! One ounce jars are for sale at Holistic PT for $40. Get yours today!

Return to Running Protocol

Return to Running Protocol 1920 661 Jennifer Lane

It’s that season… weather is getting nicer, days are getting longer and you are motivated to get in shape, so you set a goal of doing a 1/2 marathon, marathon or triathlon. Training is off to a good start but then you develop knee pain. What now? You rest, it feels better and then you return to running again and the pain comes back. Going up and down stairs has also become painful. You don’t know what you should do because, well, you already paid the entry fee for the race and, in the past you have just been able to work through the pain. But what if something more is going on? Do you need to see an orthopedic specialist? Are you going to do permanent damage to your joints if you ignore the pain?

My suggestion is always… go see a Physical Therapist! No expensive MRI required. PT’s are able to use diagnostic testing to determine whether ligaments, meniscus, joint or soft tissue is the problem. Once the cause of the pain is determined, how fast can you get back to running, biking, training? Physical therapy is an excellent resource to help reduce pain, restore normal tissue function and help create better muscular balance. In addition to these hands-on techniques, I have used a Return to Running Protocol from Brigham and Women’s Hospital in Massachusetts for a number of years. This is for those people who are serious about resuming their running after knee pain has gotten in their way. Follow this link to see the whole protocol. Return to Running Protocol.

And call Holistic PT today to make an appointment!

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