Refuge Physiotherapy

10/28/2025

Postpartum Leg Foundations!

Here are 3 exercises you can focus on do address different planes of motion, functional movements, and motor control! Dr. Maggie has been focusing on getting back to her foundation and before adding a lot of weight, restoring her ability to hold positions too (isometrics!)

1. Lateral lunges (focusing on moving into the lateral plane but also stretching those adductors out at the same time 😉)

2. Squat holds (try at least 5-10 seconds!)- Then you can add weight to it but you need to be able to stick at the bottom! Make those quads work 🥵

3. Reverse lunges- Focusing on sticking it, making it smooth, and working glutes and quads! You can add pauses with these too! Either on each one or at the end of your set!

➡️ Remember: any movement is good movement! But getting back into the basics is huge! Slow and steady wins the race- get back to the foundational movements and work your way up from there by:
🔹 Adding sets/reps
🔹 Adding in holds
🔹 Adding weight

You’ve got this mama!! 💪🏼💪🏼💪🏼

If you need help in your postpartum return to exercise, please contact us so we can help you reach your goals!! 😊

10/28/2025

New Sleep Blog!

We're excited to share that Dr. Josh's latest blog is live and it’s packed with valuable insights! This time, he dives into the critical yet often overlooked topic of quality sleep and its vital role in the rehabilitation process. Discover how enhancing your sleep can significantly boost your health and alleviate your symptoms. Don't miss out on this eye-opening read—click the link below to check it out and learn how you can integrate better sleep into your journey toward wellness!

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10/28/2025

Dr. Maggie is back in office treating!

She has very limited availability so please show her some grace during this time of transitioning back into patient care from maternity leave!

We are so excited to have the team together again! 🩵💪🏼

10/23/2025

Staying active doesn’t have to mean hitting the gym — walking, yard work, fall classes, and even seasonal fun all count.

These PT-approved tips will help you stay strong, balanced, and pain-free all season long.
📍 Learn more or book your appointment at refugephysiotherapy.com

10/22/2025

Stay Active This Fall — From Your Trusted Physical Therapists!

As the leaves change and temperatures drop, it’s easy to become less active — but your health doesn’t take the season off! At Refuge Physiotherapy, we encourage you to take advantage of fall’s crisp air and natural beauty to stay moving in ways that support your strength, balance, and mobility. Read our whole blog about this by clicking the link below!

Here are 5 physical therapist-approved ways to stay active this fall:

🍁 1. Walk in Nature – Take advantage of cooler temps and colorful scenery. Start slow and wear proper footwear.
🍁 2. Try a Yard Workout – Raking leaves or prepping your garden works your muscles. Just use proper form and take breaks!
🍁 3. Join a Fitness Class – Many gyms and PT clinics offer fall programs designed for all levels and ages.
🍁 4. Stick to Your Home Exercise Plan – Don't let routine slip. Keep your PT-prescribed exercises going!
🍁 5. Do Seasonal Activities – Pumpkin patches, apple picking, and corn mazes all keep you moving and engaged.

Need guidance or want a personalized fall wellness plan? Call us at 970-567-9884 or email info@refugephysio.com to schedule your next PT session.

Let’s keep you active, mobile, and pain-free — all season long!

Stay well,

The Refuge Physio Team

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10/22/2025

🔹POSTPARTUM RETURN TO FITNESS!!!🔹

Dr. Maggie has been starting to get back in the gym to move and get her foundation strong again!

It’s important to note that just because you got “cleared” by your provider at 6 weeks doesn’t mean you are ready to jump back into what you were doing prior to giving birth!

Focusing on getting in tune with your body, restore movement patterns, work on mobility and strength and returning to core engagement are all so important!

Here are some videos of core progressions Maggie has been working on as well as a little hip warm up series and some barbell movements!

Things to consider when you are returning to exercise after having a baby:
➡️ vaginal vs c-section delivery
➡️ how far out you are post delivery
➡️ pelvic floor awareness/connection and symptoms with the exercises
➡️ previous level of exercise/activity pre pregnancy and during pregnancy
➡️ your expectations and timeline
➡️ your mental space/mental health
➡️ fatigue levels/how your sleep is (most likely deprivation)

🔹 All of these things factor into workouts and what you choose to do! There are guidelines to help you return to your goals but remember to show yourself grace and don’t be in a rush! You are handling a lot and any movement is beneficial!

10/20/2025

Dr. Josh Took a Continuing Education Course This Weekend!!!

This past weekend, Dr. Josh had the opportunity to learn from an amazing continuing education course by Institute of Clinical Excellence in Denver, focused on lumbar management! If you’re dealing with low back or spine issues, I want you to know that we’re here to help you feel better. Our team at Refuge Physiotherapy is ready to provide you with the expert care you need to get back to your best self. Don’t let pain hold you back; reach out to us and let’s work together towards your recovery!

Moving into November

We're excited to share that Dr. Maggie will be gradually returning to the clinic to treat patients starting in November! While she's not taking on any new patients just yet, she appreciates your understanding as she works to finalize her schedule and availability. We kindly ask for your flexibility during this transition period, as she aims to provide the best care for her existing patients. Stay tuned for more updates, and thank you for your continued support of Refuge Physiotherapy!

Stay on the Lookout

Click here for an update from REFUGE PHYSIOTHERAPY!

10/19/2025

Dr. Josh is learning so much at ICE Physio’s Lumbar Management Course in Denver this week!! He is a lifelong learner who wants to continue to improve his assessment and treatment skills to better serve his patients!!

If you have been struggling with low back issues, come see us at Refuge! We’ve got your back 😉

10/17/2025

Dry needling and other manual therapies can feel intimidating at first, but with the right guidance and care, they can make a powerful difference. Dr. Josh takes the time to understand each patient’s needs and build trust throughout the process — and Caylee’s story is a perfect example of that.

📍 Book your appointment at www.refugephysiotherapy.com

10/16/2025

Thanks for having us today !! Our team was able to provide movement screens to the wonderful clients of FitRX in Foco!! What a beautiful facility!!

10/15/2025

Manual therapy is more than a quick fix. It’s a powerful way to reduce pain, restore mobility, and get your body moving the way it’s meant to.

We provide a variety of therapies to combine hands-on techniques with movement-based care to support your goals and help you feel your best.

📍 Book your appointment at www.refugephysiotherapy.com

10/15/2025

Jenny and Myles working hard in the office today! 😍🥰