Momumental Physical Therapy

Momumental Physical Therapy Physical therapy clinic serving the Indianapolis area, specializing in orthopedics and women's health

I think strength training in one of the more underutilized tools in helping to manage pregnancy-related aches and pains,...
08/10/2024

I think strength training in one of the more underutilized tools in helping to manage pregnancy-related aches and pains, and I believe it can be so helpful in preparing your body for the ultimate changes it’ll be going through.
You will be more effective in managing the increased demand on your body through building or maintaining a solid strength foundation.
There’s often a lot of confusion about what can be done in pregnancy, or what to focus on, and that’s what I want to help clarify!

* Learn exercise strategy and principles appropriate for strength training in pregnancy
* Target areas that will support your pregnant body
* Learn how to incorporate the deep core and pelvic floor into movements in and out of the gym.

Sample strength workouts with gym and home equipment included that you can take with you to continue increasing your resilience!

September 12, 7-8:30PM
$15
Limited to 6 people due to space, so sign up now if you’re interested!

Location: 4340 W 96th St, Suite 105A, Indianapolis, IN 46268

Click the link in my bio to sign up!

Does the urge to p*e ever hit you while washing dishes, and feel like it comes in hard out of nowhere? Or do you walk pa...
07/19/2024

Does the urge to p*e ever hit you while washing dishes, and feel like it comes in hard out of nowhere? Or do you walk past a bathroom and suddenly have to go, but can’t get to the toilet fast enough?

Bladder urgency can be due to a lifetime of habits, but good news is your bladder can be retrained!

Try these tips next time the urge suddenly hits:
⭐️ Pause what you’re doing and take some deep breaths. This calms your nervous system and reduces anxiety.
⭐️ Squeeze and release your pelvic floor. This sends a signal to your bladder to relax.
⭐️ Distract your brain. Sometimes thinking about something other than your bladder can be really helpful. Try spelling objects around the room forward, then backwards.
⭐️ Try scrunching your toes or raising up on your heels. The nerves that supply your lower leg have a similar origin to the nerves that supply your bladder, and it can help quiet the urge signal! (Tibial nerve stimulation is actually a treatment for overactive bladder!)

You might be surprised at how well these strategies will work! Try one or all and follow for more!

An easy way to start to be aware of your bladder habits is to count your urine stream.While an estimate, an adequately f...
07/17/2024

An easy way to start to be aware of your bladder habits is to count your urine stream.

While an estimate, an adequately full bladder should give you at least an 8-10 second stream. The main idea is you want the urge you feel to match how much you’re going, and this is an easy way to keep track.

Feel a really strong urge, but only go a little bit? What triggered your bladder? Have you been drinking a lot of irritants? Triggered by running water?

Just being a little more mindful of your bladder can help you start to narrow down contributing factors.

Keep in mind normal bladder habits:
⭐️ Go every 2-4 hours
⭐️ Not push or strain to empty
⭐️ Empty your bladder fully
⭐️ Make it to the toilet without leaking

Give it a try, you might learn something!

This is something I talk about all of the time with my postpartum patients: your timeline to getting back to your ultima...
05/16/2024

This is something I talk about all of the time with my postpartum patients: your timeline to getting back to your ultimate fitness goal is going to be different than someone else’s, but the steps should be in the same order.

Meaning, you should start with addressing any symptoms and deep core/pelvic floor awareness and coordination, then progress to full body strengthening and gradual core progression, and include impact or power drills while increasing running duration or weight on the barbell.

Someone’s progression could depend on their symptoms postpartum, prior fitness level, number of kids they have, if they have any outside childcare, how their newborn is sleeping or eating, equipment they have access to, etc.

I don’t know how many times this postpartum experience I felt like I was finally getting into a routine with my fitness and then something happened to derail that for several weeks.

I think more problems could arise if someone “skips steps” so to speak, or essentially has a faster progression than with their body is ready for.

No matter what your timeline is, keep in mind it’s never too late to make changes or see progress!

Address

4340 West 96th Street, Suite 105A
Indianapolis, IN
46268

Telephone

+13176601999

Website

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