Health & Wellbeing Archives - Integrative Physiotherapy

🚫Don’t Ignore Your Pelvic Floor: Your FAQs, Answered✅

Kalah Hardt2026-05-04T18:37:32+00:00

The pelvic floor is an essential part of your body’s everyday function. As the base of the abdomen, it holds your internal organs in place and prevents prolapse. It assists with all bowel, bladder, and reproductive function. Many factors can cause dysfunction in the pelvic floor leading to pain, bowel and bladder incontinence, constipation, sexual dysfunction, and instability. Whether you’re male, female, nonbinary, young or old, pregnant, postpartum, or not, you can benefit from strengthening your pelvic floor!

What is your pelvic floor?

Your pelvic floor is a group of muscles, nerves, and connective tissues that sit at the base of your pelvis. They hold your internal organs in place and allow for proper function of the bowel, bladder, and reproductive organs.

These muscles play a role in everyday functions such as:

Bowel and bladder continence
Core stability
Sexual function
Supporting your organs

When your pelvic floor is too weak, too tight, or uncoordinated, it can lead to pain and dysfunction in any or all of the surrounding structures.

When your pelvic floor is well-functioning, it contracts and relaxes to aid in movement and function. It assists the muscles of your back, hips, and pelvis to provide you the stability you need for everyday movement. Which is why when you’re experiencing issues with your pelvic floor, you may experience pain or discomfort in your low back or hips, and vice-versa.

What is involved in pelvic floor PT?

During pelvic floor physical therapy, we work to improve how these muscles function. Treatment may include exercises to strengthen or relax the pelvic floor, breathing and coordination work, core strengthening, and manual therapy. Just like any other type of physical therapy this could include addressing range of motion restrictions, strengthening, flexibility, and instability in your hips and lower back.

There’s no one size fits all approach with pelvic floor PT. We will work to not only give you exercises and techniques to help improve your symptoms, but also lifestyle and habit education for you to build on.

What should I expect at my first appointment?

We always start pelvic floor physical therapy with a conversation. This is your time to explain to your therapist your story and your needs. Depending on those needs, you and your physical therapist will create a plan for the exam depending on your level of comfort. Pelvic floor testing involves more than looking at a select few muscles. We will assess the movement of the hips, back, pelvis, and abdomen in addition to the pelvic floor itself. This can take time and sometimes more than just one session. We encourage patients to wear comfortable clothing that you can move around in without restricting movement of your back, hips, and pelvis.

Is an internal assessment mandatory to get pelvic floor physical therapy?

No! Pelvic floor physical therapy depends entirely on you and your comfort level. Your consent is an essential part of your treatment. We will never ask you to do anything that you are uncomfortable doing. At your initial evaluation, you will have the option of doing a clothed external exam, an unclothed external exam, or an internal exam. You can withdraw consent at any time to terminate an exam should you change your mind. We encourage patients to be open with their physical therapist about any past trauma that may impact their ability to participate in their care plan so that we can make appropriate accommodations. Simply sitting down and speaking to a pelvic floor specialist about your symptoms is a great place to start!

Who should get pelvic floor PT?

Pelvic floor PT helps a wide range of individuals. People who it may help include those who are:

Experiencing urinary issues such as leakage, urgency, or pain
Having pelvic pain or pressure
Pregnant or postpartum
Recovering from surgeries including:
- Prolapse repair
- Gender affirming surgeries
- Prostatectomy
- Cesarean section
Experiencing pain during sex
Noticing core or hip instability

Why should you get pelvic floor PT?

You may think your symptoms are just something you deal with. But they are more common than you think and they are treatable! This specialized PT can help you get back to living your life comfortably and confidently by:

Reducing or eliminating pain or discomfort
Improving bladder and bowel control
Supporting pregnancy or postpartum recovery
Improving core strength and stability
Enhancing sexual health

If you have additional questions regarding pelvic floor physical therapy, or are interested in scheduling an appointment, reach out to our office and we can help! These symptoms are not something you have to deal with daily, strengthen your pelvic floor and get back to living comfortably.

🚫Don’t Ignore Your Pelvic Floor: Your FAQs, Answered✅Kalah Hardt2026-05-04T18:37:32+00:00

❄️Cold Weather, 💪🏻Warm Muscles: 10 Simple Ways to Stay Active All Winter Long

Kalah Hardt2026-01-14T17:37:33+00:00

When the days get colder and the weather isn’t always sunny, it’s easy to see our activity levels change. Staying active during the winter is one of the best things you can do, not only for your physical health, but your mental health too! Regular movement maintains strength, mobility, heart health, immune function, and countless other health benefits. Need some ideas for practical ways to stay active all winter long? We’ve got you covered!

1. Your HEP (home exercise program)

You probably knew this was going to be our first suggestion. Whether you’re currently in physical therapy or have recently graduated and are working to keep up with your exercises, your HEP was made specifically for your goals, your body, and your injury.

⭐ Tip: Try pairing your exercise with a daily habit like during commercial breaks or while waiting for meals to cook.

2. Go for a walk

We are lucky to live in Colorado, where we have many sunny winter days. Dress in layers, wear supportive shoes,

be mindful of icy sidewalks, and get outside! For the days the weather isn’t as nice, you can find an indoor track, walk the mall, or use a treadmill.

⭐ Tip: You don’t have to get fancy to get your steps in. Put on music or a podcast and walk the hallway in your home!

3. Have some fun with winter activities

Cold weather does not stop fun! Colorado offers countless winter sports, including:

Skiing or snowboarding
Snowshoeing
Sledding
Ice skating
Winter hiking

4. Visit a gym or rec center

Find a local gym that offers group exercise classes, a swimming pool, or a court for pickleball, basketball, racquetball, etc. Finding a community to be active with can help keep you accountable and make movement even more fun!

⭐ Tip: Looking for a less crowded gym that you’re already familiar with? Our clinic offers monthly gym memberships that allow you to come workout during clinic hours!

5. Turn household chores into movement

Everyday activities count as activity. Two birds, one stone! Winter is a great time for:

Vacuuming and sweeping
Scrubbing floors or walls
Organizing and decluttering closets
Snow shoveling

6. Stairs

Stair climbing is a great way to build cardiovascular fitness and strengthen your lower body. No equipment required! Climb the steps in your home, try step ups on a low step, or find a set of stairs on your neighborhood walk.

7. Dance it out!

Put on your favorite playlist and get your groove on! If you’re looking for a little guidance, try an online dance workout. Not only is dancing a powerful mood booster, it also improves cardiovascular fitness, balance and coordination.

⭐ Tip: If high impact moves bother your joints, try slower styles, beginner tutorials, or seated dance movements.

8. Try online workout videos

You don’t need a lot of space and equipment to get a good workout in. Youtube has countless options such as:

Yoga
Pilates
Stretching
Body weight strength circuits
Dance workouts

9. Movement snacks

Instead of one long workout, sprinkle short bursts of activity throughout your day—a couple squats every hour, standing during phone calls, or walking during commercials. For some more ideas on movement snacks, check out our Movement Snacks blog!

10. Focus on mobility

Colder weather can make your body feel stiffer. A short daily mobility routine can:

Reduce pain and tightness
Improve posture
Support balance
Make moving around easier

⭐ Tip: Add the routine at the start of the day or before bedtime! Even 5-10 minutes makes a difference.

Getting in daily movement doesn’t have to be complicated! Start gradually, listen to your body, and talk with your PT before starting something new if you have injuries or medical concerns. Keep moving your mind and minding your movement all winter long!

❄️Cold Weather, 💪🏻Warm Muscles: 10 Simple Ways to Stay Active All Winter LongKalah Hardt2026-01-14T17:37:33+00:00

Run Smarter. Run Stronger.

Kalah Hardt2025-04-04T20:56:29+00:00

Running, much like any other skill, takes practice and fine-tuning to improve. Whether you’re lacing up for the first time or you’re a seasoned marathoner, leveling up your performance can be challenging. That’s where a Running Analysis can be a game-changer. Not only can it help increase your performance, it can also help reduce the risk of injury, eliminate pain while running, and optimize your stride!

What is a Running Analysis?
A Running Analysis + Assessment is a two-part approach designed to identify imbalances, weaknesses and areas you may be expending unnecessary energy. Using advanced video technology, we analyze your stride from head to toe, identifying potential issues such as over-striding, knee collapsing, and other imbalances.
So, what are we looking at? The analysis evaluates running mechanics such as:

Foot strike pattern: How and where your foot makes contact with the ground
Stride length: The distance covered with each step
Posture: head/thorax/hip alignment, shoulder symmetry, pelvic tilt, hip position, etc.
Cadence: The number of steps per minute

What is the Assessment?
Following the Running Analysis, we conduct the assessment, which goes through a series of tests to examine your strength, stability, and muscle symmetry. We then provide corrective exercises to help balance your strength and enhance your running mechanics.

Is a Running Analysis for me?
The goal of a running analysis is simple: to make you a more efficient, resilient runner. By cleaning up your form, you’ll find yourself feeling good running longer, faster, and stronger- all while reducing your risk of injury!

Your running form is unique to your body. What works for one runner may lead to injury for another. An personalized running analysis ensures that your technique is tailored to your body’s biomechanics, helping you reach optimal performance. By working with our IP therapist/Run Coach, you’ll receive tailored, evidence-based functional tools to mind your movement and a team to support you as you stride!

Run Smarter. Run Stronger.Kalah Hardt2025-04-04T20:56:29+00:00

Better Healing, Better Health: 8 Sauna Benefits for a Wellness Boost

Kalah Hardt2025-04-01T21:52:21+00:00

Instead of heating the air, infrared sauna’s use near infrared (NIR) lightwaves to heat your body from the inside. The light rays are like keys that unlock countless health benefits! Check out some of the benefits our sauna can provide for your health, wellness, and recovery journey:

💝Heart Health

Just like exercising any other muscle, using an infrared sauna makes your heart stronger! The heat gets your heart pumping faster and helps your blood flow better, making it easier for your body to carry oxygen to your muscles. Some people even notice their blood pressure gets lower after using a sauna regularly.

💪Stronger Immune System

When your body gets warmer, it wakes up your immune system. This helps fight off illnesses and infections by stopping the virus growth and reducing inflammatory proteins in your body.

💦Detox Your Body

Sweating in the sauna gets rid of toxins in the body and supports your body’s natural detox work of the liver, kidneys, lungs, and skin.

⚖️Weight Loss

Infrared saunas give your body a “passive workout” by increasing your heart rate. This can increase your metabolism and lower stress levels, which can be a helpful weight management strategy. It can also help release toxins stored in your fat tissues that could be preventing weight loss.

🏋️Faster Muscle Recovery

Heat is a known treatment for recovery and temporary pain relief. It increases blood flow and circulation, which is important for healing. With better blood flow, oxygen and nutrients are delivered quicker to your muscles, helping support a faster recovery.

💤Better Sleep

While scientists are still studying it, people who use saunas say it helps them sleep better. With an increase in detox pathways, blood circulation and recovery, your body works better, and a healthy body means better rest!

🌟Glowing Skin

Infrared saunas can help your skin look younger by reducing wrinkles and scars, and improving softness and tone. The light rays boost collagen and elastin, which can not only keep your skin smooth and firm, but also promote skin growth and health.

😌Relaxation

Stress can impact your mind and body in many negative ways. The warmth of the sauna helps your muscles relax and relieves stress, making you feel calm and refreshed!

Infrared saunas are not a fix all, but by using one in addition to your diet and exercise routine, it is a simple and relaxing way to help your body and mind feel their best!

Better Healing, Better Health: 8 Sauna Benefits for a Wellness BoostKalah Hardt2025-04-01T21:52:21+00:00

Resolve to Refresh and Rejuvinate with Movement in the New Year

Kalah Hardt2023-12-20T16:02:58+00:00

With the new year approaching, many of us are setting goals for personal and professional growth. While working to achieve these goals, it’s important that we remember to prioritize the our bodies, the machines that keep our lives running! Physical therapy can play an essential role in strengthening our resolutions for a healthier, active lifestyle. This new year, let’s not let our injuries limit us from achieving our health and wellness goals. Check out some ways that physical therapy can be beneficial for you when working to become your healthiest ‘elf’!

Say goodbye to chronic pain!

So many of us have gotten used to chronic pain and pushed it off as something that we just ‘have to deal with’. Our physiotherapists can identify where the pain is coming from and develop a plan of care to help address your discomfort.

Prevent injuries, before they are injuries!

Whether you’re new to working out or have an extremely active lifestyle, everyone has things they can improve on. Addressing our weaknesses and possible incorrect movement patterns can help reduce the risk of future injuries.

Move for Mobility!

Improving your flexibility and joint function will help you move with ease. Increasing your range of motion will allow you to move freely and have fewer limitations when working on your health goals.

Set realistic, ACHIEVABLE goals

Striving to improve your health is a lifelong quest. Working with a professional can help you set goals that are achievable. It’s easy to get in over your head when working towards a goal, but by setting smaller achievable goals will make your hard work more productive.

Mindful resolutions

Incorporating mindfulness can help with stress reduction and keep your mind right. Intentional movement will help you not only prioritize your physical health, but also prioritize your overall wellbeing.

Your team at I.P. is here to support your 2024 health goals and keep you moving to your best self. Call us to schedule your 2024 appointments if you haven’t already!

Resolve to Refresh and Rejuvinate with Movement in the New YearKalah Hardt2023-12-20T16:02:58+00:00

The Science Behind Being a Human Pin Cushion

Kalah Hardt2022-10-11T17:07:14+00:00

Here at IP, dry needling is a frequently utilized treatment that contributes to a comprehensive, personalized treatment plan. There are some great benefits to dry needling that include, but are not limited to, quick pain relief, improving range of motion, achieving a quicker path to recovery and more! Dry needling is also called trigger point dry needling or myofascial trigger point dry needling. The word “myofascial” is made up of the roots “myo” (which refers to muscle) and “fascia” (which refers to the tissue that connects muscle).

Injections into the myofascial trigger points were first proposed by medical doctors Janet Travell and David Simons in the early 1940’s. Travell discovered that certain nerves and neural hyperactivity were linked to pain in tender parts of the muscle and fascia. She and Dr. Simon carefully identified most of the trigger points located in the human body. They injected various substances including corticosteroids, painkillers, saline, etc. into the trigger points. That was the beginning of how modern dry needling was established. Dr. Travell was well respected and actually became President John F. Kennedy’s White House physician!

Seeing how the process originally used liquid to treat the trigger points, it’s a wonder why the procedure itself would be coined as “dry” needling. However, after Dr. Travell’s initial discovery, a study done by a Czech physician, Dr. Karel Lewit, found that the needling is what made the treatments effective, far more than the substances that were injected into the muscles. Further research proved that dry needling is more effective and not as invasive as “wet” needling, though it was only in 1976 when the procedure became a recognized practice in the healthcare industry. It was Dr. Chan Gunn who further developed the concept of dry needling. He researched the technique of Intramuscular Stimulation (IMS). IMS is a technique for the treatment of myofascial pain based on a comprehensive diagnostic that identifies the cause of the pain due to disease or dysfunction in the nervous system. It specifically identifies the nerve root as the generator of the anatomy, so it is referred to as a radiculo-neuropathic model.

Muscles can develop knotted areas called trigger points. These trigger points are very sensitive and can be painful when touched. Our PTs will insert needles through the skin into trigger points. Those needles are used as a reset for the golgi tendon organ (GTO) to stimulate the tissue, not to inject medication.

Pain affects how your body moves. Dry needling changes the way the brain and muscles talk to each other to help your system return to normal function.

You may experience different sensations when being needled. Muscle soreness, aching and an elicited muscle twitch when a needle is inserted are considered good signs of effective needling. The needles may be placed deeply, for various amounts of time, depending on what type of pain is being treated and pathology. Shorter periods of time would mean that the needle would stay in the muscle for seconds, while longer periods could mean 10 to 15 minutes.

Now you have a basis of where dry needling comes from and why we use it. Never hesitate to ask us more, we are all happy to explain why we love dry needling!

The Science Behind Being a Human Pin CushionKalah Hardt2022-10-11T17:07:14+00:00

Taking a break from movement…what about sleep?

Kalah Hardt2022-06-22T22:35:50+00:00

Did you know that humans spend roughly a third of their lives sleeping? Even though we sleep to “rest”, your body and brain really need that down time to keep your body functioning optimally. In the U.S., 62% of our population experiences sleep problems several nights per week. We know there’s mounds of evidence that poor sleep can lead to a myriad of health issues such as diabetes, dementia, increased fall risks, to name a few. So how does your team at I.P. address your sleep health when typically, your sessions at the clinic are far from restful?!? Because an added bonus from your PT sessions and a question we are always interested in throughout your rehab process – are you sleeping better?

Sleep quality and pain perception are inversely related. The worse sleep you get, the higher sensitivity to pain you have. The more pain you have, the harder it is to get to sleep, stay asleep, and sleep efficiently. Poor sleep over the lifespan is closely related to cardiovascular issues, depression, anxiety, cognitive function and impairs motor skill learning. All of these contributing factors can make the rehab process slower than it should, or could be.

The therapists at I.P. care about how you’re sleeping – we ask questions about whether symptoms flare at night, how your symptoms vary before and after waking. The immune system works in synchrony with your body’s sleep-wake cycle. We have pro-inflammatory processes that enable our body’s immune response to be working overtime while we sleep. Additionally, our stress systems (like the sympathetic nervous system) downregulate during sleep, allowing us to fight off illness and promote tissue healing in the body.

The work we do at I.P. promotes a healthy sleep-wake cycle during your sessions, and our therapists are able to make specialized sleep hygiene recommendations to help your sleep cycle improve. Exercises or postural adjustments to your sleep habits can also help to reduce disturbances that are causing sleep disruption.

Check out this gentle exercise that’s simple to perform right before bed!

Taking a break from movement…what about sleep?Kalah Hardt2022-06-22T22:35:50+00:00

Physical Therapy & Your Immune System

Kalah Hardt2022-01-31T21:41:11+00:00

Overwhelmingly, studies show that regular exercise boosts your immune system. The somewhat obvious caveat to this is that you must not overtrain or injure yourself in the process…this would lead to a major decrease in your immunity. In comes physical therapy to save the day!

Did you know physical therapists do way more than just address acute and chronic injuries? They prescribe series of movements and exercises that will protect and enhance your overall physical functionality (our therapists do this in a very specific way). These series of targeted exercises can help boost your immune system in ways regular exercise does not. One example of this, is that some exercises can be prescribed can help flush bacteria out of lungs and airways which reduce the likelihood of getting sick with a virus (Virvick & Zieve, 2020).

Another great example of how physical therapy can strengthen your immune system, is by improving the quality and amount of sleep you are getting. If you are one of the 60 million Americans that has sleep related problems, physical therapy can help reduce the underlying pain or discomfort that prevents you from great, uninterrupted sleep. Through expert evaluation and analysis, our team can work directly with you to resolve those underlying ailments and get your resting easy again!

Finally, physical therapy can reduce stress related hormones that suppress the immune system. Physical therapy can reduce these stress hormones in a number of ways. One way is the indirect benefit of being pain free. Pain is a leading cause of stress; physical therapy can help reduce pain which will directly reduce stress levels. Similarly, studies have shown that elevated levels of anxiety can negatively affect systemic systems in the body and ultimately lower your ability to fight disease (Otto et al., 2007). Physical Therapy can target and improve the performance of these systems to keep your body functioning and healthy. Staying healthy is more important than ever, especially now!! Contact your I.P. team with any questions or to see how we can help you start boosting your immune system today!

References

Otto, M. W., Church, T. S., Craft, L. L., Greer, T. L., Smits, J. A., & Trivedi, M. H. (2007). Exercise for mood and anxiety disorders. Primary care companion to the Journal of clinical psychiatry, 9(4), 287–294. https://doi.org/10.4088/pcc.v09n0406

Vorvick, L., & Zieve, D. (2020, January 23). Exercise and immunity: Medlineplus medical encyclopedia. MedlinePlus. https://medlineplus.gov/ency/article/007165.htm

Physical Therapy & Your Immune SystemKalah Hardt2022-01-31T21:41:11+00:00

Prehab vs Rehab: How Physical Therapy Increases Outcomes

Kalah Hardt2021-12-08T16:15:44+00:00

What is prehab? And why does it matter? Prehab is just a fancy term for physical therapy before an event or occasion. This could be surgery [surgery is a top one] but PRP, marathon/military training or even activities of daily living are included. Prehab differs from rehab in that it is a proactive plan designed to prepare you for whatever life brings at you next. Here at IP, you know we love pumpin’ prevention to help patients optimize their potential!

Prehab has recently gained more traction in the research community. On the surgical side, prehab before surgery increased the likelihood of a successful recovery by 38% in one study (Gillis et al., 2014). Another study showed that patients who pre-habbed prior to surgery reduced the total health care costs to the patient by 45% (Gometz et al. 2018). Meaning that prehab can not only set you up for a better and easier recovery from surgery but can save you money in the process.

In non-surgical situations, prehab seriously decreases the chances of injury. Getting ready for hiking or ski season, but know it always bothers you knees for days afterwards? Preparing for a race but feel like your back has always held you back from really hitting your peak? Trying to pass physical testing for military testing? Prehab at IP would be of benefit to you! With our specialized biomechanical tips and tricks, we can help you prevent falls, sports injuries among other orthopedic ailments.

If you or someone you know is interested in learning more about how prehab could benefit you, ask one of your IP team members and we are more than happy to help get you started!

Gillis, C., Li, C., Lee, L., Awasthi, R., Augustin, B., Gamsa, A., Liberman, A. S., Stein, B., Charlebois, P., Feldman, L. S., & Carli, F. (2014). Prehabilitation versus rehabilitation: a randomized control trial in patients undergoing colorectal resection for cancer. Anesthesiology, 121(5), 937–947. https://doi.org/10.1097/ALN.0000000000000393

Gometz, A., Maislen, D., Youtz, C., Kary, E., Gometz, E. L., Sobotka, S., & Choudhri, T. F. (2018). The Effectiveness of Prehabilitation (Prehab) in Both Functional and Economic Outcomes Following Spinal Surgery: A Systematic Review. Cureus, 10(5), e2675. https://doi.org/10.7759/cureus.2675

Prehab vs Rehab: How Physical Therapy Increases OutcomesKalah Hardt2021-12-08T16:15:44+00:00

Ways to Stave off the Seasonal Slump

Kalah Hardt2021-11-03T21:11:03+00:00

The days are getting shorter, the air is crisp and cool (and kind of gloomy)…We’ve been hearing consistently across our patient groups that the motivation to move is down and the craving for comfort foods are up. Did you know that physical activity levels decline significantly in the winter months? This seasonal decline in activity is connected to higher blood pressure, increased body fat and many other health related problems (Shepard & Aoyagi, 2009). The color changes this fall sure have been exceptionally beautiful, but your I.P. team wants to help keep you moving as we transition into winter months!

We know as the weather cools down and days get shorter it gets increasingly difficult to exercise – especially before the opportunities for winter activities begin. Keeping up with exercise and eating nutritious meals are ways to combat the season change in activity and boost your energy levels. Your I.P. Team wants to give you some tips to keep the body, mind and spirit hardy as we head into hibernation season!

Exercise of the Month – Bear Crawl [into hibernation]

Getting outside to exercise may not be as much of an option in the fall and winter for many people. Dr. John and Dr. Lindsey recommend a simple exercise that you can do at home in any open space to stave off the seasonal slump. Try adding this Slider Bear Crawl for 8-10 reps for 2-3 sets to keep your low back stable and your core strong! From this 4-point position, slide feet back to a plank position and return to starting. For more simple exercises you can do at home or modifications, don’t forget to ask Dr. John, Dr. Lindsey or Jen when you come in for your appointment.

Tag us on social media when trying these exercises out!

IG: @integrativePT

FB: @iptherapy

If comfort foods are your kryptonite, we recommend healthy and hearty soups! Dr. Lindsey recommends this easy Stuffed Acorn Squash recipe.

We can’t talk about staying healthy through seasonal changes outside of our control, without talking about mental health. Seasonal affective disorder (SAD) effects 5-10% of the U.S. population. If you’re feeling the winter blues, you’re not alone! Some ideas to help lift your spirits:

Get outside when you can for some Vitamin D
Stay hydrated
Stay in touch with friends and family
Join a group activity, take a class with a friend

Stay safe and stay warm!

Shephard, R. J., & Aoyagi, Y. (2009). Seasonal variations in physical activity and implications for human health. European Journal of Applied Physiology, 107(3), 251–271. https://doi.org/10.1007/s00421-009-1127-1

Ways to Stave off the Seasonal SlumpKalah Hardt2021-11-03T21:11:03+00:00

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