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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 7:30am - 7pm Thursday 9am - 5pm Friday 9am - 5pm Saturday 9am - 5pm

Indigo Physiotherapy, 2440 Osprey Way S Suite C, Frederick, MD (2025)

04/09/2025

In this month’s blog, we’re talking about leaking. Incontinence.

Why? Because it can affect anyone—regardless of age or gender.

Whether it’s a little during a workout, a sudden urge on the way to the bathroom, or unintentional gas, incontinence is common—but it’s not something you have to live with!

At Indigo, we want you to know:
💡 Leaking is often a symptom of pelvic floor dysfunction
💡 It can stem from birth, surgery, hormone changes, chronic straining, or even stress
💡 The first-line, evidence-based treatment? Pelvic floor physical therapy

We break it all down in this month’s blog, including:
✔️ The different types of incontinence
✔️ What causes them
✔️ What pelvic PT can do—and why it works

📖 Read the full post and learn how we can help you return to the activities—and confidence—you love.

🔗 Link in bio or visit indigophysio.com/blog

04/07/2025

Just finish your favorite fizzy drink and already running to the bathroom?

Let’s break down 5 everyday habits that could be irritating your bladder—and what to do instead.

🔹Avoid “Just in Case” Peeing
Emptying your bladder too often can train it to signal urgency when it’s not actually full. ✨Aim for every 2-4 hours.

🔹Stay hydrated
Especially with summer right around the corner, it is so important to stay hydrated. More concentrated urine can be irritating to the bladder. ✨Aim for 6-8 glasses of water.

🔹Ditch the hovering
Sit down and relax! Hovering tenses your pelvic floor muscles, making it really hard to empty the bladder fully.

🔹Be mindful of bladder irritants
Certain drinks may be irritating for some people. In particular, coffee, soda, carbonated drinks, and alcohol can irritate the bladder leading to more urgency and frequency.

🔹Balance strength and relaxation
The pelvic floor muscles support bladder health, and sometimes, our muscles need a balance of strengthening and relaxation. ✨Finding a healthy balance of strength work and stretching supports a healthy pelvic floor and bladder!

Bladder health isn’t one-size-fits-all, but these can be a great start!

If any of these items resonate with you, or you want to dive a little deeper, let’s get you scheduled for a comprehensive evaluation to solve your bladder woes once and for all. Click the link in bio for your closest Indigo clinic.

04/03/2025

Have you seen our Frederick clinic?😍

Located in the Market Square Shopping Center, our clinic is bright, welcoming, and cozy.

And staffed with the best team of Dr Kristen, Dr McCaul, Dr Madison, and Cat our licensed massage therapist✨

If you’re out, come say hello👋.

📍2440 Osprey Way S, Suite C
Frederick, MD 21701

04/02/2025

Menopause doesn’t have to be intimidating. In fact, a lot of women claim that menopause allowed them to let go of societal expectations and just focus on themselves for a change!

While menopause marks the end of your reproductive years, it’s the beginning of an entire new era of wisdom, self-care, and listening to your body.

Your body goes through significant changes during this time, and being prepared means you can take control of your health and well being. With modern medicine, tech, and updated research, there’s so much you can do to make this journey a positive one today compared to 50 years ago. There’s a wealth of information and resources, plus professionals who specialize in menopausal care.

And remember you’re not alone- more than 1 million women in the US experience menopause each year.

03/26/2025

These numbers fascinated us!👇

✨Every year in the U.S., 200,000 people tear their ACL—and physical therapy is the standard of care. But here’s the shocking reality: 570,000 women sustain a birth-related pelvic floor injury each year—almost three times as many as ACL injuries! Yet, postpartum rehab is still not the norm.

✨Research shows that the ideal timeframe to start pelvic floor physical therapy is within 2 to 6 weeks postpartum, especially for those experiencing pain, incontinence, or pelvic pressure. Just like ACL tears, birth injuries vary in severity and require personalized rehab to restore function and prevent long-term issues.

✨When left untreated, these injuries can lead to chronic pain or pelvic organ prolapse. But with early intervention, postpartum PT can help heal tissues, rebuild strength, and support full recovery.

If we wouldn’t ignore a knee injury, why are we ignoring birth injuries? At Indigo, we will continue to spread the word about the importance of postpartum PT care.

https://www.ajog.org/article/S0002-9378%2823%2902116-6/fulltext

03/24/2025

If you’re living with Ehlers-Danlos Syndrome (EDS), you already know your connective tissue plays by different rules. But did you know those same rules can deeply impact your pelvic floor?

With collagen that’s more stretchy and fragile, pelvic tissues can become less stable, causing:

pain,

muscle spasms,

bladder and bowel issues,

and even painful s*x.

Your body may try to “hold you together” by over-recruiting muscles that are meant to support, not strain.

However, with the right approach, there are effective treatments and strategies that can help you manage your symptoms and improve your quality of life. At Indigo, we specialize in complex pelvic floor conditions, and that includes EDS.

03/19/2025

How many times have you heard someone say:
🔸 “Oh, I just p*e a little when I laugh—no big deal.”
🔸 “After having kids, my core has never been the same.”
🔸”Sex has always been painful. I thought that was normal.”

We get it—these symptoms are common, but that doesn’t mean they’re normal (or something you just have to live with). Your body deserves better.

✨ Here’s the truth: ✨
✅ Leaking urine? Treatable.
✅ Painful s*x? Addressable.
✅ Pelvic heaviness or pressure? Fixable.
✅ Postpartum core weakness? Strengthen-able.

The key? Pelvic floor physical therapy.

Your pelvic floor is a powerhouse, and when it’s not functioning properly, it can impact everything from your bladder to your core to your confidence. The good news? Help exists—and healing is possible.

Swipe through to learn more about symptoms that are common, NOT normal—and tag a friend who needs to hear this today! 💜

03/11/2025

If you’ve never had a pelvic health evaluation before, we know it can feel a little overwhelming. But at Indigo, we’re here to make sure you feel safe, seen, and supported.

Your evaluation is a full one-on-one, uninterrupted hour with one of our expert clinicians. We take the time to listen to your story, understand your concerns, and create a treatment plan that’s built entirely around your needs and goals.

🔹 The Conversation: We start with a discussion about your medical history, current symptoms, and daily life. Whether you’re dealing with pain, incontinence, postpartum recovery, or something you just can’t quite figure out—we want to know what’s going on in your body and how it’s impacting you.

🔹 The Movement Assessment: We’ll guide you through gentle movements and functional tests to assess how your body moves, where tension lives, and what might be causing imbalances. Every part of your body plays a role in your pelvic health, so we look at the big picture.

🔹 Pelvic Floor Examination (If Comfortable): If it makes sense for your treatment, and you’re comfortable, we may conduct an internal pelvic floor exam (vaginal or re**al). This helps us assess strength, coordination, and tension in your pelvic muscles. But you are always in control—this part is entirely optional. Your clinician is able to get adequate information from your external pelvic floor to guide treatment.

🔹 Your Plan Forward: No two bodies are the same, and no two treatment plans should be either. We’ll talk through what’s next, whether that’s manual therapy, guided exercises, breathwork, or other techniques to help you move, feel, and live better.

We know that stepping into a new kind of care can feel intimidating, but you are not alone in this. Our team is here to guide you through it all. 💙

Ready to take the first step?

03/06/2025

If you’ve been with us for a while, you know that we are NOT all about the kegels. But did you know that kegels are one of the most frequently searched terms around pelvic floor PT?

And just like there are trends in fitness training, sports performance, or other specialties of physical therapy, there are trends in the use of kegels.

“Do 100!”

“Don’t do them at all!”

The story, like oh so many things, is nuanced though.

So, we wrote a blog about it. Click the link in bio to read about the origin of kegels, why they aren’t always the answer, why proper assessment and the timing of utilization is crucial, and finally, how to perform them properly.

And remember, we as PTs look at how all the parts of the body work together. So, an isolated pelvic floor contraction will always be one part of a bigger picture of lengthening, strengthening, and coordinating your muscles🤸🏽‍♀️🏌️‍♂️✨

03/05/2025

Constipation, a not so glamorous topic, but one that we work with often in the clinic. Managing constipation with pelvic floor health in mind helps prevent issues like pelvic organ prolapse, hemorrhoids, and pelvic floor dysfunction.

Here are some tips to keep you moving and regular!

1. Pelvic Floor-Friendly Toilet Posture:

• Use a footstool: Place your feet on a small stool so your knees are higher than your hips (mimicking a squat position). This aligns the re**um for easier bowel movements.

• Lean forward: Rest your elbows on your thighs and keep your spine straight but relaxed.

• Breathe deeply: Inhale deeply into your belly (diaphragmatic breathing) and exhale gently to help relax the pelvic floor.

• Avoid straining: Instead of pushing hard, try to use your breath to prevent from bearing down forcefully.

2. Relaxing the Pelvic Floor:

• Your pelvic floor needs to relax for a bowel movement. Practice pelvic floor drops:

• Sit comfortably and take a deep breath, allowing your belly and pelvic floor to soften and release as you inhale.

• Imagine your pelvic floor gently lowering or widening as you exhale. No squeezing—just relaxation.

3. Hydration and Diet:

• Drink plenty of water (8-10 glasses daily) to keep stools soft.

• Increase fiber intake through whole grains, fruits, and vegetables.

• Consider adding a gentle stool softener, or fiber supplementation if recommended by your medical provider.

4. Gentle Movement:

• Regular walking and light stretching promote healthy digestion.

• Gentle pelvic tilts and diaphragmatic breathing help stimulate the bowels without straining the pelvic floor.

5. Avoid Holding It In:

• Respond to the urge to go to the bathroom promptly to prevent stool from hardening and putting more pressure on your pelvic floor.

6. Pelvic Floor Physical Therapy:

• If constipation persists or you feel pelvic pressure, consult a pelvic floor physical therapist.

• We can teach manual techniques like abdominal massage (clockwise circular motions on your lower abdomen) to promote bowel movements.

If constipation is something that you deal with, give our tips a try✨

02/26/2025

Rescheduled from last Saturday- Come join Dr.Lizzy for pilates in our Roland Park location!

DM , or email Lizzy to sign up or with any questions

Hope to see you there!
600 Wyndhurst Ave Baltimore

02/18/2025

Endometriosis affects 1 in 10 women- but this is only the reported number. This disease happens when cells that make up the uterus grow outside of the uterus and can spread anywhere in the pelvic or abdominal cavity. This can cause extreme pain (especially during periods) and affect digestion, s*xual health, fertility, bowel and bladder health, and overall quality of life.

Whether you have an official diagnosis, speculation or are even post surgery, pelvic floor PT can help you manage your symptoms.

Swipe through to learn 4 common myths about endometriosis. And if any of this resonates, you can book a free 15 minute chat with one of our PTs for advice.

09/08/2023

Am I right?

09/05/2023

We are movin’ on in

To our newest home in Fairfax, VA in the Mosaic District!

Our Mosaic District clinic perfectly exemplifies the beautiful duality of Indigo's essence - calm paired with empowerment

We want you to feel at ease yet emboldened when you walk through our doors and put your care in our hands

Our schedules are open so book today to feel good

P.S. stay tuned for BTS sneak p*eks of our new space as we move in! It's stunning

Drop a 😍 below if you're as excited as we are

08/30/2023

IBS: Back to Basics

What are the three types of IBS, and how can you manage them?

Let's go!

08/23/2023

A big part of addressing male pelvic pain is education

Pelvic pain is often overlooked in men & those assigned male at birth

Due to the misconceived notion that only birthing people experience pelvic pain

Indigo is here to help educate & create a better understanding of pelvic health

Our doctorate-level PTs educate you about your pelvis,

Thoroughly explain what’s going on in & around it

& discuss the possible causes of your pain

Treatments include hands-on manual therapy, stretching, breathwork, & more

To give you & your pelvic floor the help & support it needs

Every individual's pain & experience is unique, so every care plan is personalized

Our practitioners meet you where you are at each session

We discuss your care together & make any necessary referrals to other medical professionals

So, let’s get you feeling good again!

Book now, friends!

08/18/2023

Credit:

08/17/2023

Okay, friends it’s time to get real about keeping your pelvic area happy in this heat

If you live in the DMV area, you know August is arguably the hottest month of the year, and it has been h-o-t, HOT.

This kind of heat makes for sweat, bathing suits, pool water, and more outdoor activity, leading to irritation, infections and discomfort

Swipe to check out ’s 🔥TIPS for keeping your pelvic area so fresh and so clean (clean)

P.S. If anything is out of the ordinary, please see your OBGYN

Want to see more content like this? Drop a 🤲below to let us know

08/14/2023

What is perimenopause?

Indigo is here to help educate you on your body and teach you how to best offset the changes you're experiencing

Let's talk!

Drop a 🔥below & we'll send you our booking link

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sources: Johns Hopkins Medicine

Indigo Physiotherapy

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	7:30am - 7pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 5pm