THE PELVIC FLOOR & PREGNANCY
Are you pregnant and want to know more about how pelvic floor physical therapy can help you prepare for labor and delivery?
SUNSCREEN SEASON IS ALL YEAR
I write about sunscreen this time every year because we get a lot of sun exposure with the summer’s longer days. But it is important to remember that sunscreen season is actually all year. You can even get a lot of sun exposure from the snow or when you’re out on the water.
Let’s look at some FAQ’s about sunscreen.
ATHLETIC INCONTINENCE
Athletic incontinence is urinary incontinence ONLY experienced during athletics or sport. About 40-50% of female athletes report athletic incontinence, many of whom have not had children! The most common movements that cause athletic incontinence are deadlifts, squats, jumping, and running. Leakage tends to happen with more weight on the bar, higher impact (like a higher or longer jump), and under fatigue (at the end of a workout). What do all these movement patterns have in common? They cause more STRESS on the pelvic floor and increase the intra-abdominal PRESSURE (the pressure within the abdomen resulting from the interaction of the abdominal wall and internal organs).
How can you learn to address athletic incontinence?
AN INTRODUCTION TO ALL THINGS PELVIC FLOOR!
Have you ever been curious about pelvic floor physical therapy? Never heard of it, perhaps? Or thought it was just for your Grandma? This blog series is going to serve as an introduction to the basics of all things pelvic floor including a look into a typical treatment session, common pelvic floor conditions, and how a pelvic floor therapist (like me!) can help you navigate pelvic floor health.
KNOTS OR ADHESIONS?
What are knots and adhesions? These are questions that I have been asked several times during my tenure as a massage therapist. My usual response is that they are the same thing. Through my education, I’ve learned that one is a more common understanding, and the other is a medical term. But pondering that question at home made me look into it more, and here is what I found.
FEELING TRIGGERED? TRIGGER POINTS & MASSAGE
Have you ever heard of trigger points? PFP massage therapist Jason Bye will explain trigger point therapy to help you understand a little of what it is and why it might be good for you.
SHOULD I DO A DIGITAL DETOX?
We’re all guilty of being tied to our phones. These mini-computers keep us informed about the work around us, let us maintain contact with family and friends, and provide entertainment. Other screens like laptops and TVs can also dominate a lot of our time. But when is it too much?
MASSAGE FOR RUNNING RECOVERY
It’s training season for the Pittsburgh Marathon. While most runners will have a plan for their running workouts, most don’t incorporate plans for their recovery. Rest, regular sleep, and proper nutrition all work to improve training and performance. But what about massage? In this blog, let’s look at how massage may help sports performance and running recovery.
SELF-CARE BETWEEN MASSAGES
Self-care is as important as getting a massage or having an exercise/movement routine. Massage Therapist Jason Bye has a recommendation that he offers to a lot of his clients for self-care that you can do at home in between massages. He also uses this for his own self-care.
WHAT IS DRY NEEDLING?
The American Physical Therapy Association defines dry needling as “a skilled technique performed by a physical therapist using filiform needles to penetrate the skin and/or underlying tissues to affect change in the body structures and functions for the evaluation and management of NRM conditions, pain, movement impairments and disability.” It first appeared in research studies in 1947.
MASSAGE THERAPY FOR STRESS RELIEF
Recharging Your Body and Mind
We all need down time. We have been told that taking time for ourselves can be a great benefit to ourselves, but we do not always follow that advice. Massage can help with stress by allowing you the time you need to disconnect from everything else going on in the world or just allowing you some down time. Your massage therapist can be quiet or you can feel free to talk with your massage therapist, please just speak up for what you need or want because this is your time. There some physiological effects that also will benefit you.
MY EXPERIENCE WITH DRY NEEDLING
As a young kid, I hated needles. So, when our new PFP physical therapist, Diana Jordan, DPT, said she also offered dry needling services, I didn’t exactly jump at the idea. However, a sore hamstring muscle from an overly enthusiastic running schedule changed my mind. I wanted to give it a try. Here’s my experience with dry needling.
PHYSICAL THERAPY IS AT PFP
Hi All! I’m Diana Jordan, a Doctor of Physical Therapy (DPT) and newest member of the team at Pittsburgh Fitness Project. I earned my DPT degree from the University of Pittsburgh in 2023 and specialize in orthopedic and pelvic floor physical therapy. I’ve been training and competing in powerlifting and weightlifting for 8+ years and I’m passionate about helping lifters and active individuals feel stronger and more confident during their training.
WHY MASSAGE THERAPY IS YOUR BFF IN RECOVERY
Imagine this: you're lying on a comfy table, relaxing while a skilled therapist works their magic on your tired muscles. Sounds like heaven, right? But here's the thing— massage therapy isn’t just about relaxation (though that's a nice perk). It actually plays a key role in how quickly you bounce back from physical exertion.
SELF-CARE IN FITNESS
We all know the drill: you hit the gym, get super motivated, and then—bam—soreness. After all that squatting, lunging, and running, your body’s like, “What did we do to deserve this?” That’s where massage therapy comes in, the unsung hero of recovery.
HOLIDAY HEALTH AND WELLNESS TIPS
The holiday season is in full swing! That means lots of parties, people, and great food to eat. How do we maintain balance to keep healthy and lower our stress during this busy season?
HOW DOES VOTING IMPACT MY HEALTH?
It’s not new knowledge that the government is responsible for procedures regarding both population and individual health laws and policies. Not only does your vote matter, but it can greatly impact how issues revolving around your health are dealt with depending on which candidates are elected and what priorities they hold within their agendas.
YOUR HEALTH ROUTINE CHECK-IN
If you are like the rest of us, you probably have a schedule teeming to the brim with work, friends, personal time, exercise, family, and tons of other hobbies. On top of your full schedule, you most likely have self-directed goals (exercise, eat healthy, read, etc.). With a full schedule and expectations of achieving your goals, you may also find yourself using routines to stay on top of things throughout the week. For example, you may be someone who works 9-5 Monday to Friday and is too busy after work to go to the store and fully prepare dinner. In addition, let's say you have a goal of eating cleaner and minimizing processed foods. Going to the store on Sunday and getting food to prepare for the week is a routine directed at eating cleaner amongst a busy schedule.
THE BEST WAYS TO PREVENT GETTING SICK DURING COLD & FLU SEASON
It's that time of year again…school’s officially in session! And that means cold and flu season is officially underway. At my pediatric practice, we set our watches to the ‘respiratory season” once school is in full swing. So how can you prevent getting sick during “sick season”? Here are a few simple tips to feel your best this fall and winter and (bonus!) protect those around you.
SAFETY TIPS FOR SUMMER WORKOUTS
It’s hot outside! Summer months bring humidity as well as heat. Unfortunately, we are likely to see more heat and humidity in the future. So how can you exercise outdoors in these conditions? Let’s look at some safety tips for summer workouts.