ITR Physical Therapy

09/20/2025

🧬 Estrogen plays a big role in musculoskeletal health.
It supports the function and repair of muscles, tendons, and ligaments. But during perimenopause and menopause, estrogen levels drop—and with that, your body’s natural ability to recover from strain, injury, or exercise may slow down.

This isn’t just aging—it’s hormone-driven, and it’s real.

⚠️ So if you’re noticing…
• Injuries that take longer to heal
• More joint pain or stiffness after workouts
• Feeling more “fragile” in your body

👉🏽 You are not imagining it.
This is part of the estrogen shift—and it affects your recovery, resilience, and tissue health.

💡What can help?

✔️ Don’t push through. Modify your workouts if needed.
✔️ Focus on strength training to support muscle & tendon integrity.
✔️ Prioritize recovery (sleep, hydration, stress management).
✔️ Work with your doctor to see if HRT or targeted supplements may be appropriate for you.
✔️ Consider labs through your OB or a functional medicine provider to check nutrient status (think: vitamin D, magnesium, collagen support, etc.)

✨ Be patient with your body. It’s not failing you—it’s adapting.
And with the right support, it can keep moving, lifting, and healing.

📍We’re here to support women through every stage—from postpartum to perimenopause to postmenopause. If you’re feeling the changes in your recovery, pelvic PT can help you build a stronger, more supported foundation.

09/15/2025

Lately, many of us—therapists and patients alike—have been talking about the stress that comes with perimenopause and menopause. Hot flashes 😥, sleep struggles 🛌 , mood changes 😤 , the way it impacts your relationships and sense of self… it’s a lot!

We all know the value of support: hormonal support, movement support, pelvic floor PT, community support. But mental health support is just as important.

One book we’ve found especially thought-provoking is The Upside of Stress by Kelly McGonigal.
The core idea? Stress doesn’t always have to be the enemy. With the right mindset shift (and I know, this is not an easy one), stress can sometimes be reframed as a sign of meaning and strength.
This doesn’t take away from the very real challenges of this season—but it offers another lens that might help you feel more resourced and less defeated.

✨ Recommended Reading: The Upside of Stress by Kelly McGonigal ✨

And if you’re looking for another way to ground yourself, our “Calm The Storm” meditation series is back this week on September 17. Don’t forget to sign up, would love for you to join us!

09/13/2025

Pelvic floor dysfunction can feel isolating. At ITR and never has to. Real care. Real results. Real people who listen ❤️ DM us with questions or to schedule a consult

09/05/2025

September is Menopause Awareness Month, and while you might not think it applies to you, there’s a surprising connection: the early postpartum period is actually a temporary state of menopause. 🤯

Both involve sharp hormonal shifts, especially a drop in estrogen, that can lead to fatigue, bladder leaks, mood swings, vaginal dryness, painful s*x, or night sweats. And with more women having babies later in life, it’s not uncommon to go from postpartum to perimenopause within 5–10 years.

Here are a few things that can help in both seasons (postpartum and perimenopause):

🌿 Prioritize protein + blood sugar balance: Hormonal shifts can increase blood sugar swings, cravings, and fat storage. Aim for 20–30g of protein per meal, pair carbs with protein or fat, and eat every 3–4 hours to support energy and mood.

🏋🏽‍♀️ Build strength regularly: Strength training 3x/week helps preserve muscle and bone as estrogen declines. Focus on full-body, compound movements like squats, lunges, and rows.

🧘🏽‍♀️ Calm your stress to balance hormones: High cortisol from ongoing stress can disrupt estrogen and worsen symptoms. Even short walks or deep breathing help reset your system.

☕ Be mindful with caffeine + alcohol: These hit harder during hormonal transitions. Watch for changes in your sleep, mood, or digestion, and try balancing them with more hydration.

💧 Care for your pelvic floor: Don’t ignore dryness, leaking, or irritation. Consider vaginal moisturizers or ask your provider about low-dose vaginal estrogen. Pelvic PT can help too!

09/03/2025

And we are made of water...

let yourself marinate on this...

Water responded to words.

08/11/2025

Dr Aviva Romm is speaking what needs to be shouted from the roof tops!

Millions of women are needlessly suffering with health ramifications that are literally life changing!!!!

Please share this so that we can all learn and help decease the suffering while improving women's quality of life and lifespan!

As a physician who’s been caring for women for four decades—as both a midwife and MD—I want to be absolutely clear:⁠
⁠
Vaginal estrogen can be a game-changer.⁠
⁠
It helps with vaginal dryness, painful s*x, recurrent infections, and irritation. When applied around the urethra, it can reduce nighttime waking and frequent daytime peeing.⁠
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It can also prevent recurrent urinary tract infections (UTIs)—which are far from minor. Repeated antibiotics disrupt the gut, and UTIs can lead to hospitalization, sepsis, and even increased risk of heart attacks in the week following a serious infection.⁠
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Vaginal estrogen is incredibly safe. It’s not just about comfort—it’s about survival.⁠
⁠
The data is powerful:⁠
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• 22% fewer hospitalizations in older women with recurrent UTIs⁠
• 51% reduction in risk of sepsis⁠
• 73% reduction in deaths⁠
⁠
And yet many women aren't being offered it. Worse, many are afraid of it due to outdated warnings and lack of guidance from their providers.⁠
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This isn't a failure of women. It's a failure of our medical system to offer accurate, evidence-based, compassionate care in midlife and beyond.⁠
⁠
Here’s the truth:⁠
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👉 Vaginal estrogen is not the same as systemic hormone therapy.⁠
👉 It doesn’t carry the same risks.⁠
👉 And for many women—especially those struggling with recurrent UTIs, painful s*x, or genitourinary syndrome of menopause (GSM)—it can mean the difference between suffering in silence and thriving.⁠
⁠
We need to shift the narrative. Replace fear with facts.⁠
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My hope is that every woman feels informed, respected, and empowered to make choices about her body based on truth—not fear.⁠
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You deserve that. We all do.⁠
⁠
Let’s keep telling the truth.

11/20/2024

Please join Ellicia, Jacobs PT, DPT, CLT this Friday Nov 22 at 1:00 PM in ITR's Free Q&A as she will cover your questions regarding Pain with Intimacy.

If you are one of the many who are living with pain during your attempts at intimacy with your partner, you are not alone.
In fact, helping women and men with pelvic pain and these types of difficulty with intimacy is something we love to help our patients with.

And, if you can’t participate in the Live Zoom, but would like your questions answered you can email me with your questions ahead of time and watch the recording at jen.chu@itrphysicaltherapy.com.

Register here: https://us06web.zoom.us/meeting/register/tZArcuusqTkpGNBL6FxunmdNgzjAM0JUiOMf