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Aspire PT & Wellness

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Potomac, MD
Aspire PT & Wellness

Prevention & Rehabilitation

10/06/2025

ACL surgery ahead? You’re not the only one with fears. 💭

The difference is that you don’t have to face them alone.

✨ Coaching gives you a plan, support, and confidence in your recovery.

👉 Swipe to see the most common fears and how I can help.

10/03/2025

Surgery is a big deal, but your recovery doesn’t have to be.

As your Surgical and Injury Success Coach, I’ll help you prepare, heal, and get back to living your life with confidence.

From nutrition to stress and beyond, we will use a functional medicine lens to uncover what your body truly needs to recover.

Know that you don’t have to do this alone.

Ready to take control of your recovery? DM me or click the link in bio to learn more.

09/23/2025

Ditch the soda and juice.
Your body doesn’t need the extra sugar before surgery—it needs hydration that actually supports healing.

💧 Why hydration matters before surgery:
When you go into surgery well-hydrated, you’re less likely to deal with common post-op issues like headaches, dizziness, constipation, or even slower wound healing. Fluids keep your circulation, digestion, and tissues working at their best—so your body can bounce back more smoothly afterward.

Better options:
💦 Water – Simple, clean, and effective.
🍲 Bone broth – Adds protein and minerals your tissues love.
⚡ Electrolytes – Especially helpful if you’re sweating or need an extra hydration boost.

Think of it as giving your body a head start before surgery day.

✨ Download my free Pre-Op Checklist (link in bio) to get the full list.

09/19/2025

Think sleep only matters after surgery? Think again.

The week before your procedure is critical.

Aim for 8–9 quality hours of sleep each night.

💤 Deep rest = faster healing

Grab the full checklist in the free guide.

09/17/2025

✨ Real healing is more than pain relief — it's getting your life back.

Here’s what one client had to say after working with me:
🗣️ "...it was her advice about nutrition, movement, sleep, and hydration that has had even longer-lasting benefits."

As a functional medicine physical therapist, I look at the whole person — not just the injury. That’s how we get results that last.

Curious if this approach could work for you too? Send me a message or check the link in bio to learn more.

09/15/2025

Food is information. Feed your body the message it needs to heal.
Every bite you take is either building inflammation or calming it down. When you’re preparing for surgery, that matters more than ever. The right foods can help lower inflammation, support your immune system, and give your body the raw materials it needs for tissue repair.

Think colorful fruits and vegetables, clean proteins, healthy fats, and plenty of hydration. Cutting back on processed foods, added sugar, and alcohol can also make a big difference in how your body handles the stress of surgery.
Let’s choose healing—starting with what’s on your plate.

✨ Grab my free guide: What to Eat Before Surgery (link in bio).

09/09/2025

What you do before surgery matters.
Fueling your body with the right nutrition, movement, and mental focus sets the stage for better healing.

Download my FREE Pre-Surgical Checklist to feel confident, prepared, and in control.
👉 [link in bio]

09/08/2025

You shouldn’t have to go through surgery alone.
Having the right support lined up can make a huge difference in how smoothly your recovery goes. Think of it as setting yourself up for success before you even walk into the operating room.

Here are a few things to get in place ahead of time:
👯‍♀️ Ride home – You won’t be able to drive yourself, so make sure you’ve got a trusted friend or family member lined up.
🛌 Meal drop-off – Even simple meal prep or having someone drop off a few healthy meals can take a huge load off when you’re tired and sore.
📱 Check-in buddy – Someone who will text or call daily, especially in those first few days, so you’re never feeling stuck or alone.

It’s not just about convenience—it’s about healing. The more supported and prepared you feel, the less stress your body has to carry, which means a smoother recovery.

✨ Want the full list of what to do before surgery? Download my free Pre-Op Checklist (link in bio).

Save this post so you’ll have it handy when you need it and tag your support team below!

09/02/2025

Reduce pain ✅
Speed up healing ✅
Minimize swelling ✅
Boost immune system ✅
Balance blood sugar ✅

What you eat before surgery matters more than you think.
FREE pre-surgery meal ideas in my guide — grab it in bio.

#

07/09/2025

“I’ll just do PT after the surgery.”
It’s the most common thing I hear. But here’s the truth: waiting until post-op can delay your recovery.

Research from JAMA Network Open shows that people who do structured exercise and prehab recover faster, experience less pain, and have better function after orthopedic surgery—especially in the first few months.

Why wait to feel better? Let’s set you up for success before you even enter the OR.

📲 Grab the free checklist in my bio to get started.

06/30/2025

Did you know your body does its most powerful healing work while you sleep?
If you’re recovering from an injury, surgery, or just feeling run down—your nighttime routine can make all the difference.

Here are 3 simple ways to support your body’s recovery tonight:
🌙 Gentle Breathwork: Try 4-7-8 breathing or extended exhales to calm your nervous system.
📖 Wind-Down Routine: A short stretch, a warm shower, or a calming book (no screens!).
🕯️ Set the Scene: Dim the lights, cut out stimulants after dinner, and keep your bedroom cool and quiet.

These small steps help reduce stress hormones and improve your sleep quality—so your body can focus on repair.

👉 Want a deeper look at recovery-focused routines? Message me or visit the link in bio.

06/26/2025

After surgery, it's easy to second-guess everything:
"Should I be doing more?"
"Did I overdo it yesterday?"
"Why am I still so tired?"

Recovery isn’t just about protocols—it’s about your body, your energy, and your healing timeline.

In this post, I’m breaking down what it really means to find the sweet spot between rest and movement—so you can avoid setbacks and support long-term healing.

If you’re navigating recovery and want guidance that looks at the full picture (not just your joint or incision), I’m here to help.

📩 Check out the link in my bio to learn about my 1:1 post-op coaching program!

Address

7825 Tuckerman Lane Suite 211
Potomac, MD
20854

Opening Hours

Monday	7am - 5pm
Tuesday	7am - 5pm
Wednesday	7am - 5pm
Thursday	7am - 5pm
Friday	7am - 5pm

Telephone

+13014614851

Website

http://www.aspireptandwellness.com/

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