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Move Free from Injury

At 3D Runner P.T., we remove the barriers which limit your ability for a full recovery. We take the time to listen to you and take your full medical history so you never feel rushed. Dr Janet will work one-on-one with you for the entire duration of your appointment for a more personalized care. This allows us to assess and treat the whole body to reveal the underlying cause of your injury. We will guide you through your recovery from start to finish, so you can achieve your goals and beyond.

Pelvic Conditions

Urinary Incontinence
Pelvic Pain
Pelvic Floor Prolapse
Diastasis Rectus
Prenatal Perineal Massage and Postpartum Perineal Care
Prenatal and Postpartum Care
Gut and Bowel Health

Orthopedic Conditions

ITB Syndrome
Hamstring Strain
Patellofemoral Joint Syndrome/ Knee Pain
Achilles Tendonitis/Ankle Pain
Plantar Fasciitis/Foot Pain
Low Back Pain
Sacroilliac Pain

Schedule a 15 Minute Consulation

Check my Instagram for injury prevention tips and exercises.

3drunnerpt

3D Runner Performance and Therapy
Physiotherapist helping runners, especially postpartum women, run injury free and improve performance.
📍San Jose, CA

Speaking of squeezing, another body region you sho

Pelvic Floor Muscle Mobility Your pelvic floor m

There are no correct OR incorrect exercises for di

There are no correct OR incorrect exercises for diastasis rectus.

You want to perform the highest level of core exercise without “coning” and proper breath pattern. For one person it can be a crunch, for someone else it may be a plank.

There have been articles which states the best exercises or exercises to avoid if you have DR. I’m gonna said BS.

The body needs the appropriate stimulus to make changes.

A pelvic floor physical therapist can help you determine the best exercises to improve your DR.

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I work with postpartum moms to get them back to running at my clinic in San Jose. Not in the area! I provide virtual consultations. DM me for details on how to work with me!

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#runfit #injuryprevention #runningform #runner #fitpreganacy #pregnantrunner #motherrunner #injuryprevention #backpain #fitmomstrongmom #postpartumrunning #postpartumfitness #runnerscommunity #urinaryincontinence #womensrunningcommunity #pelvicfloorhealth #bayarearunners #bayarearunners #sanjoserunners #siliconvalley #fitfluential #3drunner

Belly Massage Keep the connective tissue moving d

Belly Massage

Keep the connective tissue moving during pregnancy and postpartum. This not only helps the tissue to relax and taps into our nervous system. There are several nerves which runs to the pubic symphysis. This massage provides space for the nerves which can improve discomfort to the abdominal pelvic region.

I use @palmers cocoa butter as massage cream. Use your fingers and your thumb to gently move the skin up and down across the abdomen. Then, starting at the top of the pelvis work your way towards your pubic bone.

This should NOT be painful. This is NOT a deep massage.

Try it out to feel a little more comfortable.

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I work with runners and moms getting back to running at my clinic in San Jose. Not in the area! I provide virtual consultations. DM me for details on how to work with me!

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#runfit #injuryprevention #runningform #runner #fitpreganacy #pregnantrunner #motherrunner #injuryprevention #backpain #fitmomstrongmom #postpartumrunning #postpartumfitness #runnerscommunity #urinaryincontinence #womensrunningcommunity #pelvicfloorhealth #bayarearunners #bayarearunners #sanjoserunners #siliconvalley #fitfluential #3drunner

Your abdomen expands and stretches to accommodate

Your abdomen expands and stretches to accommodate for a growing baby.

By week pregnant 35, 100% of pregnant people have diastasis recti.

For most people, DR resolves after pregnancy. However, 30% of people continue to have DR without intervention.

Sometimes having DR is an issue. Other times the DR is NOT contributing to any dysfunction.

Perform core strengthening exercises and keeping the abdominal tissues mobile is helpful for recovery.

Check in with a pelvic floor physical therapist to find out if the DR is contributing to pelvic floor dysfunction and low back pain.

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I work with runners and pregnant/postpartum moms to get them back to running at my clinic focused on running and pelvic health in San Jose. Not in the area! I provide virtual consultations. DM me for details on how to work with me!

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#runfit #injuryprevention #runningform #runner #fitpreganacy #pregnantrunner #motherrunner #injuryprevention #backpain #diastasisrecti #fitmomstrongmom #postpartumrunning #postpartumfitness #runnerscommunity #urinaryincontinence #womensrunningcommunity #pelvicfloorhealth #bayarearunners #bayarearunners #sanjoserunners #siliconvalley #fitfluential #3drunner

A running analysis can really transform your runni

A running analysis can really transform your running experience! So glad to hear this feedback from a client who I provided a remote analysis.

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I work with runners and moms getting back to running at my clinic in San Jose. Not in the area! I provide virtual consultations. DM me for details on how to work with me!

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#runtips #runfit #injuryprevention #runningform #runner #motherrunner #injuryprevention #strollerrunning #fitmomstrongmom #postpartumrunning #runnerscommunity #womensrunningcommunity #runninganalysis #bayarearunners #bayarearunners #sanjoserunners #siliconvalley #fitfluential #3drunner #sanjosemoms #siliconvalleymoms

Move of the Week: Side Plank with Adductors This

Move of the Week: Side Plank with Adductors

This is a great combo move to help engage your abdominal muscles with your inner thigh muscles. It activates muscles that typically work together to provide stability to the pelvis.

With a ball or a foam roller between the knees come into a side plank position. As you lift up into a side plank you want to press your bottom knee up into the ball. This activation will make your inner thigh muscles work while your core is holding a plank.

Add this to your routine for activation of muscle groups!

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I work with runners and moms getting back to running at my clinic in San Jose. Not in the area! I provide virtual consultations. DM me for details on how to work with me!

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#runtips #runfit #injuryprevention #runningform #runner #fitpreganacy #pregnantrunner #motherrunner #injuryprevention #strollerrunning #fitmomstrongmom #postpartumrunning #postpartumfitness #runnerscommunity #pregnantover40 #womensrunningcommunity #pelvicfloorhealth #bayarearunners #bayarearunners #sanjoserunners #siliconvalley #fitfluential #3drunner #sanjosemoms #siliconvalleymoms

Happy Global Running Day! I’m excited to announ

Forward lean does not mean butt out! I have had a

SIJ Pain Continued... In my previous post, I state

SIJ Pain Continued...
In my previous post, I stated the uterus is a common cause for SIJ pain. This doesn’t necessarily mean there is something wrong. However, there can be inflammation contributing to the ligaments pulling on the pelvis.

What to do:

1. Using a soft ball, roll right above the pubic bone. Gently move your body side to side and up and down. This can help loosen up the tissue around the pelvis.

2. A second way to loosen the tissue is to roll the skin right above the pelvic bone. Gently “pinch” the skin between you thumb and fingers. Move the skin up and down and side to side.

5 minutes each

You may feel the area above the pubic bone softening.

For more specific exercises, reach out to a pelvic floor physical therapist.

Please continue to have your check ups with you OBGYN.

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I work with runners and moms getting back to running at my clinic, focused on running and pelvic health, in San Jose. Not in the area! I provide virtual consultations. DM me for details on how to work with me!

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#runfit #injuryprevention #runningform #runner #fitpreganacy #pregnantrunner #motherrunner #injuryprevention #backpain #fitmomstrongmom #postpartumrunning #postpartumfitness #runnerscommunity #urinaryincontinence #womensrunningcommunity #pelvicfloorhealth #bayarearunners #bayarearunners #sanjoserunners #siliconvalley #fitfluential #3drunner

Sacroiliac Joint Pain continued.... When I polled

Sacroiliac Joint Pain continued.... When I polled you all about SIJ pain, 2/3 of you have had it and 1/3 had not.
Of the 2/3 who had SIJ pain, they were all female. Of the third who had not had SIJ pain, it was split 50/50 male and female. It makes me wonder how much impact the uterus has on SIJ pain. The uterus has ligament attachments to the inside of the pelvis. When there is inflammation of the uterus it can pole on the ligaments causing pain at the SIJ.

After assessing the uterus’ contribution to SIJ pain, I assess.

1) Nerves
2) Muscle Strength
3) Muscle Flexibility

When I work on the organs inside the pelvis, it usually realigns the pelvis.

That is how I assess the SIJ. Drop your questions below.

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I work with runners and moms getting back to running at my clinic in San Jose. Not in the area! I provide virtual consultations. DM me for details on how to work with me!

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#runfit #injuryprevention #runningform #runner #fitpreganacy #pregnantrunner #motherrunner #injuryprevention #backpain #fitmomstrongmom #postpartumrunning #postpartumfitness #runnerscommunity #urinaryincontinence #womensrunningcommunity #pelvicfloorhealth #bayarearunners #bayarearunners #sanjoserunners #siliconvalley #fitfluential #3drunner

We want you to have success while it PT. Here are

We want you to have success while it PT. Here are some key factors when finding pelvic floor physical therapist.

You want to make sure there is an internal pelvic floor assessment. This is the best way to determine pelvic floor muscle function. Make sure that the therapist is trained in performing internal pelvic floor assessments.

Biofeedback is the only treatment used. Biofeedback is when your pelvic floor is hooked up to a device which shows you how strong your muscle contractions are (or how relaxed the muscles are). There is SO much more to pelvic floor therapy.

You should have the time to talk to your pelvic floor physical therapist about your concerns and your health history. This allows you to have a more comprehensive treatment... which leads me to....

Make sure your pelvic PT is looking beyond the pelvic floor. There can be so many contributing factors from other regions of the body.

Here are a couple of resources. Note that some pelvic floor PTs may not be listed.

Pelvicrehab.com
Pelvicguru.com
Womenshealthapta.com

These key points can be directed at other professions. Are they knowledgeable and skilled in what you are looking for? Looking at the big picture? Listening to your concerns?

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I work with runners and postpartum moms at my clinic in San Jose. Not in the area! I provide virtual consultations. DM me for details on how to work with me!

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#runfit #injuryprevention #runningform #runner #fitpreganacy #pregnantrunner #motherrunner #injuryprevention #backpain #fitmomstrongmom #postpartumrunning #postpartumfitness #runnerscommunity #urinaryincontinence #pelvicfloorphysicaltherapy #womensrunningcommunity #pelvicfloorhealth #bayarearunners #bayarearunners #sanjoserunners #siliconvalley #fitfluential #3drunner

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