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Jennifer Lane
  • Jennifer Lane

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!
  • Jennifer Lane

Turn Your Soul On!
Turn Your Soul On! 284 290 Jennifer Lane

I had the pleasure in being interviewed by my friend and colleague, Dr. Brandy Victory. She is a gifted healer and is currently practicing in Nederland, CO but some of her services can also be accessed virtually. She specializes in transformational coaching, non-force Chiropractic care and functional medicine to name a few. Wanna hear the interview? 
Take a Listen!!
  • Jennifer Lane

Fighting Inflammation From All Angles
Fighting Inflammation From All Angles 289 174 Jennifer Lane

FWhat is inflammation? Inflammation is a natural process that helps your body heal and defend itself from infections, illness or injury. As part of the inflammatory response, your body increases production of white blood cells, immune cells, and substances called cytokines that help fight infection. However, inflammation itself can be harmful if it becomes chronic. Classic signs of acute inflammation include redness, pain, heat and swelling. Chronic inflammation often occurs inside your body without noticeable symptoms.

How can your diet affect inflammation? Foods associated with excess inflammation are also associated with increased risk for chronic diseases such as type 2 diabetes and heart disease, not surprising since inflammation is an important underlying mechanism for the development of these diseases.

To reduce levels of inflammation, aim for an overall healthy diet and consult an expert in nutrition. Avoiding processed foods and aiming for a balanced diet that boosts intake of whole foods which are nutrient dense and contain antioxidants will help to reduce inflammation. Make sure to include whole grains, fruits or vegetables, and healthy fats and proteins in every meal.

So what foods contribute to inflammation in the body? Food or drinks high in sugar or high-fructose corn syrup, foods that are highly processed, and excessive consumption of alcohol can all contribute to increased inflammation in the body. An inactive lifestyle can also be a major non-dietary factor which promotes inflammation.

What are some good foods? Leafy greens, blueberries, strawberries, cherries, almonds and walnuts, salmon, tune sardines, olive oil, beans, eggplant, tomatoes and peppers, turmeric, cayenne, ginger, cinnamon.

What are foods to avoid? Sugary beverages, refined carbs including white bread and pasta, chips, crackers, pretzels, hotdogs, sausage, bologna, vegetable oils, alcohol and salt.

What goes hand in hand with eating healthy? A physically active lifestyle! Studies have shown that as little as 20 minutes of moderate exercise per day can help boost the body’s immune system and improve the body’s anti-inflammatory response by activating the sympathetic nervous system.

Are supplements a good idea? Eating whole foods is always the best way to get your nutrients, but in this day and age of running around and skipping meals, taking a good quality supplement can help fill some nutritional gaps. I personally take doTerra’s Lifelong Vitality Pack which includes a multivitamin, an Omega-3 complex and an anti-oxidant blend. I pair this with Mito2Max for an all-natural boost in metabolism and PB Assist, a great pre- and pro-biotic complex. Not only are these supplements all-natural and plant-based, they are also sent to me monthly, so I never forget to re-stock them at the store!

Want more ideas on good foods, exercises and lifestyle? Follow “Holistic PT” on Facebook for more info. Need help ordering from doTerra? Contact me and I’ll get your account set up!
  • Jennifer Lane

Managing Long-Distance Caregiving Without Stress
Managing Long-Distance Caregiving Without Stress 1053 699 Jennifer Lane

How do you keep a parent or loved one safe when you do not live nearby? Providing care for a senior family member from afar can be a big challenge, but distance does not have to keep you from providing the security and attention your aging family member needs. Here are some tips to make the stress of long-distance caregiving a little easier.

Make Sure They Have Healthcare Coverage

When your loved one lives far away, the last thing you want to worry about is whether they have access to the care they need. Financial considerations can be a serious source of stress for caregivers and loved ones, so help your family member put together a plan to cover any care costs they may encounter. One of the best assets for keeping seniors well is Medicare, but you as a caregiver need to know all the ins and outs of your loved one’s Medicare coverage, as well as Medicare in general. Once you’ve done your homework and have the required documents, you can make an informed decision about getting your loved one the medical coverage they need.

Create a Network for Support and Help

One of the hardest parts of caring from afar is knowing what to do when emergencies arise. Creating a support network can help caregivers and seniors when an emergency comes up, whether it’s a natural disaster or other crisis. As a caregiver, you should meet with neighbors, friends, and other family members who may be able to directly assist your loved one. Talk to them about the kind of help that may be needed and exchange any essential contact information so you will be able to get speedy updates.

There are even online services you can use that will make keeping in contact much easier for members of your caregiving and support network. You may also want to go one step further and establish someone to act as a local support coordinator. Ideally, this should be a professional who can quickly act on your loved one’s behalf and coordinate any kind of care that may be needed in crisis situations, so take your time finding someone you know you can count on.

Another way to look after a senior is to hire professionals to help with jobs around the home. This can include landscaping work, lawn mowing, and cleaning. Make sure you research the best companies and their costs. For example, you can expect to pay between $99 and $233 for cleaning services in Wheat Ridge, CO.

Use Technology to Give Yourself Peace of Mind

There have been many advancements in technology over the past decades that can make caregiving easier. At the very least, seniors should have a cell phone that they are comfortable using to make staying in contact easier. Many senior-friendly phones feature simple emergency call features that can make getting help easier for your loved one if they need it, and you can even find smartphones that will keep you connected via social media or video chat. You can also look into medical alert devices (some systems cost only $19.95 a month) that can go one step further in protecting your loved one. These systems make it simple to call for help, and you can find options that have low setup costs. Some caregivers even hook up a surveillance system to help watch over an elderly family member at all times. Surveillance can be in the form of video or sensors, so you can find something that both you and your loved one are comfortable with.

Living away from an older loved one does not have to leave them without the care they need. However, you need to ensure they have access to healthcare, are surrounded by a caring network, and can reach out for help when they need it. By taking care of these essentials, you can give yourself peace of mind while giving your loved one the care they truly deserve.

Photo Credit: Unsplash
  • Jennifer Lane

Healthy Bladder Habits
Healthy Bladder Habits 416 416 Jennifer Lane

To understand what a healthy bladder is, you can start with thinking about what an unhealthy bladder looks like. Do you have severe urgency throughout the day? Do you find yourself always knowing where bathrooms are, calculating how long you will be away from home or avoiding activities that may take you away from easy access to a bathroom? Do you wear pads, panty liners or do you change your underwear or pants regularly due to leakage? No matter how many pregnancies you’ve had, abdominal surgeries, or years of dealing with these issues, there is always room for improvement and pelvic therapy can really help!

Here are some healthy bladder habits:

  1. Space fluid intake throughout the day (sip on water all day long)
  2. No “just in case” peeing. You are leaving your house and you think “Do I really need to pee or am I going just in case? This is not good for your bladder as it can re-teach your brain and bladder to have bad habits. It can also irritate pelvic floor muscles.
  3. When emptying a full bladder, you should be able to count at least “8 mississippis”. Anything less than that indicates that you did not have a full bladder.
  4. Do you pee in a straight line or does it pull to the right or left or spray all over the toilet bowl? If urine does not fall in a straight line, you may have tight pelvic floor muscles causing dysfunction.

How much water is enough?

A quick and easy way to calculate how much water you should drink is to take your weight and divide by 2. This is the amount in ounces that you should drink per day. For example, if you weigh 200 lbs, you should drink 100 oz of fluid per day. 2/3 of this fluid intake should be water.

Having problems with your bladder? Pelvic therapy can help. Contact Holistic PT to schedule an appointment today!
  • Jennifer Lane

Checking in on New Year’s Resolutions
Checking in on New Year’s Resolutions 806 596 Jennifer Lane

We are 7 weeks into 2019. How are your New Year’s Resolutions going? If you are like me, you’ve been successful with some, parts of some or have missed the mark all together. It’s never too late to re-group and get re-focused on your resolutions. Remember, it’s your health that is at stake!

Here’s how I’ve done with my resolutions. I’ve spent time with friends, family and with myself unwinding, having fun, seeing new places. I skied at Snowmass with my family and a great group of friends and neighbors, I went to Akumal, Mexico with 25 fabulous women for fitness and relaxation and I have made time to have lunch with people important to me.  Have I kept every Friday free and clear of patient care? No… but I’ve been about 80% good about that though. Which is a start! Have I drunk 70 oz of water per day? No, but I’m trying and I’m definitely better than before. I have been journaling most days, writing about what I’m grateful for and what my daily goals are. I forget some days to do this but then I pick it right back up.

My point in sharing this is that resolutions are not easy for anyone. We set them with our best intentions in mind and then we fail. But I think the real point of making resolutions is to engage in the process of change. You may not achieve the end result, but you have set out on a journey to change something in your life that is holding you back. So, keep after those resolutions, keep thinking about what you can do to make those changes that you want. I will do the same.
  • Jennifer Lane

Cleanse and Restore 2019
Cleanse and Restore 2019 275 183 Jennifer Lane

Do you want to hit a re-set button on your health? DoTerra has an amazing 30-day cleanse that will  get you the results you want! Guided cleanse starts January 14th. Interested?

Here’s what’s involved. Purchase the doTerra Cleanse and Restore kit ASAP! Go to my DoTerra website and order the Cleanse and Restore Kit which comes with a one-year membership to DoTerra. The membership gets you 25% off retail prices and much more! The Kit comes with a 30-day supply of supplements and oils and a guide to how to take them.

There are 3 phases to the cleanse: 1. Activate 2. Reset 3. Restore. The supplements change every 10 days to help you detox your liver, kidneys, respiratory system and gut. You are allowed to eat during this diet and a Whole 30 diet is highly recommended for maximum benefit and results. Coupled with drinking plenty of water, you will be amazed at the results!

In addition to the kit, you are invited to join a closed Facebook Group that will offer you support, encouragement, recipe ideas and guidance on how to do the cleanse. The group cleanse starts on January 14th so to participate, you need to order the kit, notify me of your interest and I will add you to the closed group.

I do this cleanse about 4 times per year, usually with the season changes. It always helps re-set my digestive system gets me back on track to eating a clean and healthy diet. Let’s start 2019 off on the right foot… together!
  • Jennifer Lane

New Year’s Resolutions: How to be successful!
New Year’s Resolutions: How to be successful! 619 330 Jennifer Lane

Happy 2019! If you are like most people, you are reflecting on 2018, successes and failures, things tried, goals that you accomplished and some that you fell short of meeting. You are also looking forward to 2019. What goals are you setting for this year? What resolutions do you have for yourself? Or have you decided to not set any goals or resolutions because you have never had any success meeting them? It’s not worth setting them, because by week 3 of January you’ve given up.

Here are some of the most common New Year’s Resolutions. They should sound familiar… Lose weight, exercise regularly, quit smoking-drinking-eating dessert. What about setting more realistic goals that are measurable and attainable and that you can get help achieving?

What usually gets in the way of you accomplishing your goals? What I hear frequently is “well, I started running to lose weight but then my knee started hurting again, so I quit“. Or, “I signed up for an monthly unlimited package of yoga classes but I tweaked my back again“. Or, “I was working out with a trainer and thought I could handle more weight but now my shoulder really hurts. I can’t even put my jacket on without pain!”

Here is my challenge and offer to you. I want you to set the goal of getting rid of that nagging pain or chronic issue that always gets in the way of your wellness goals. And I want to help! As a physical therapist, I help people set goals and then work to meet them. Come in for an evaluation and treatment so you are set up for success in 2019. Using manual therapy skills, functional dry needling, therapeutic exercise prescription and much more, I can help you get pain-free and moving in a positive direction! Don’t put it off another day!

Once you have addressed the underlying issues, you can meet those other goals of losing weight, exercising much more easily. Don’t let your chronic ankle instability, nagging low back pain or recurring hip issues get in your way of success.

Start 2019 off taking care of yourself. Holistic PT can help you eliminate the obstacles that derail you from success.
  • Jennifer Lane

Trigger Point Dry Needling
Trigger Point Dry Needling 575 383 Jennifer Lane

I will be certified in trigger point dry needling (TDN) as of December 9th. What is TDN and what does it treat? Dry Needling is a technique physical therapists use (where allowed by state law) for the treatment of pain and movement impairments.   The technique uses a “dry” needle, one without medication or injection, inserted through the skin into areas of the muscle. The needle acts as an extension of the finger, being able to access muscles much deeper.

Other terms commonly used to describe dry needling, include trigger point dry needling, and intramuscular manual therapy.

Dry needling is not acupuncture, a practice based on traditional Chinese medicine and performed by acupuncturists. Dry needling is a part of modern Western medicine principles and supported by research. Learn more about dry needling.
  • Jennifer Lane

Can you get PT for free? Yes!
Can you get PT for free? Yes! 1200 800 Jennifer Lane

Have you Met Your Insurance Deductible this Year?

Do you have a family insurance plan? Have you had surgery this year? Have you used your insurance more than usual? If you answered yes, you are more likely to have a $0 balance remaining on your out-of-pocket expenses. This means the cost could be minimal or completely covered by your insurance plan.

Do you have unused money on your HSA account? Close to having met your insurance deductible for the year? Now is the time to come in for physical therapy! Are you feeling aches & pains? Need to work on your core? Les us help you get a head start going into 2019, before your deductible renews again.

See Jenn Lane, PT at Holistic PT for:

  • Pelvic Therapy
  • Vestibular Rehab
  • Manual Orthopedic Therapy
  • Post-op/Post-Injury Rehab
  • Wellness Consultation

 

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