Move Free from Injury

Dr. Janet will find the root source of your injury so you have a thorough and complete recovery.

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

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

Hamstring Pain and Uterus! Stay with me... I eva

Hamstring Pain and Uterus! Stay with me...

I evaluated a patient last week with R hamstring “tendonitis” and low back pain. With clinical testing, I was able to correlate her pain to her uterus! Palpating her R side uterus was significantly more tender and restricted. I bluntly asked her what is going on with her uterus. She responded, I don’t know if this counts by my menopause symptoms have worsen this past month. I worked on the restrictions surrounding her uterus and her hamstring pain was gone. Our nervous system connection makes this possible. I’m referring her to a naturopathic doctor for symptom management. I plan to have more info on NDs soon!

If you have unresolved hamstring pain, check in with a physical therapist specializing in visceral technique (most pelvic PTs are!).

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I work with runners, pregnant and postpartum women to get back to their activities without symptoms! DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #fitmomstrongmom #runnerscommunity #runfree #fitpregnancy #hamstringpain #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

Live Easy Run Easy 😆 With 🤰I’m taking the

Live Easy Run Easy 😆

With 🤰I’m taking the opportunity to run when I feel well and take it easy.

It’s ok to NOT run, especially when my body feels like rest is better. I know that moving into the 2nd trimester my body will start feeling better.

Closing in on 14 weeks pregnant, I ran 1x while at Lake Tahoe but taken many walks/hikes. It’s nice taking it slow.

Mamas don’t ever feel like you HAVE to run! It will be there!

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#runhealthy #runfit #pregnantover40 #runner #trailrunner #athlete #fitmomstrongmom #fitpregnancy #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

Tall Kneel For Glute strength Going from a sitti

Tall Kneel For Glute strength

Going from a sitting position to tall kneel will promote proper mechanics and improve glute strength.

The key is to initiate the movement from the pelvis. This helps to promote hip extension using a pelvic drive.

Adding a ball between the thighs improves connection to the adductor group which further promotes pelvic floor recruitment.

This can be a part of postpartum recovery or even in an everyday hip strengthening program.

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I work with runners, pregnant and postpartum women to get back to their activities without symptoms! DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #postpartum #postpartumrunning #postpartumrecovery #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

Come join me in a workshop with @straight_up_stron

Maintain neutral spine position for controlled cor

Maintain neutral spine position for controlled core recruitment!

I often notice an excessive arch right where the rib cage meets the lower back mostly seen in my postportum patients. This position changes your core recruitment, upper back muscles, diaphragm breathing.

If you notice an arch when your ribs meet your torso, relax your rib cage to your pubic bone.

There should be a natural curve of the low back at waist line level.

Align your spine while you work your core. This is an example of an exercise I often give to my postpartum patient . The awareness of the rib/spine position should be carried across all exercises.

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I work with pregnant and postpartum women to get back to running without symptoms! DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

Getting out on the run can be so challenging durin

Getting out on the run can be so challenging during pregnancy, especially in the 1st trimester.

Here’s a few tips to help you feel better and get out the door.

⚡️Run when you feel good: Getting a run in when you feel the best will make the experience most pleasurable (who wants to vomit on the run?!). Usually that’s in the morning after a small snack. OR maybe you don’t feel like running. That is ok too.

⚡️Stay hydrated: Your blood volume increases by almost 50% during pregnancy. Staying hydrated can be hard but taking sips throughout your day can help maintain hydration. Maintaining proper hydration will help sustain energy (ever pass out after an under hydrated long run?! 🙋🏻‍♀️)

⚡️Take your prenatal vitamins: Your body craves certain nutrients throughout your pregnancy. When you consistently take your vitamins, you’re offering your body different nutrients. It this help sustain your energy levels.

⚡️Rest when you can: If find yourself constantly scrolling through all the social media, put your phone down and rest. It’s amazing with the extra 15 minutes will do it for your energy levels. What are you really getting from scrolling anyways. This can be anything that you mindlessly flip through!

Hope these tips have you get some rest and head out the door for a run.

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I work with pregnant and postpartum women to get back to running without symptoms! DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #postpartum #postpartumrunning #motherrunner #pregnantrunner #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

Achilles Pain and Intestines I evaluated a patie

Achilles Pain and Intestines

I evaluated a patient yesterday with Achilles and low back pain which was limiting her ability to walk, hike and run. With clinical testing, I was able to correlate her Achilles pain to her intestines! After mobilization to the area above her intestines, her pain was gone and walking mechanics normalized. There are embryologic and nervous system development which makes this connection possible.

So again, posting this video because it’s what I sent her home with!

Thanks @movementrev for opening my mind to your assessment and treatment techniques.

If you have unexplained Achilles pain, check in with a physical therapist specializing in visceral technique (most pelvic PTs are!).

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I work with runners, pregnant and postpartum women to get back to their activities without symptoms! DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #achilles #postpartum #postpartumrunning #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

Running for 2! If you noticed my posts and storie

Running for 2!

If you noticed my posts and stories have been inconsistent the past 4-6 weeks >>👶 due in October (2 months before my 41st birthday 😱).

Nausea and vomiting are starting to subside.
JuJu have stopped saying (for now) she will not share and the baby will sleep on the ground.

Hopefully, I’ll be posting more consistently!

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#runningfor2 #covidbaby #runfit #runner #bigsister #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley #fitfluential #sanjosemoms #bayarearunners #sanjoserunners

Does you pelvic floor physical therapy consists ON

Does you pelvic floor physical therapy consists ONLY of biofeedback?

Biofeedback is a tool used to measure muscle activity. You are hooked up to a machine which read muscle activity or lack there of.

During MY physical therapy session, I work with patients on breathing, alignment, possible visceral referrals, body mechanics, muscle activation/relaxation....

If biofeedback is the only thing you’re doing, is that how you want to spend your time while at therapy?

Thanks to @nicolecozeandpt and many other pelvic PTs bringing light to this issue.

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I work with pregnant and postpartum women to get back to running without symptoms! DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runfree #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

Does your hip feel clunky? That was one of the sy

Does your hip feel clunky?

That was one of the symptoms my patient had. After a quick roll out, her symptoms were much improved and her walking was better.

A gentle roll out of the abdomen, with a very soft ball, can help mobilize connective tissue. This will allow your pelvis to move more freely!

The key is to use a very soft ball so your organs don’t feel attacked!!!

Try this roll to free up your hips!

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I work with pregnant and postpartum women to get back to running without symptoms! DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

With races returning that means the dreaded Porta

With races returning that means the dreaded Porta potty is coming back.

Here are 2 of the most common not so good for you techniques when using the Porta potty.

❌Hovering over the toilet❌

No one wants to sit on the toilet in the Porta potty. However, sitting allows your pelvic floor muscles to relax. This will allow your bladder to contract so you can urinate. When you’re hovering , your pelvic floor muscles are typically tense. This forces your to push your urine out.

❌Pushing it Out❌

Are you pushing it out so you can get to the start line faster? Maybe squeeze in another stretch?
Pushing you you’re an out disrupt their normal signals for normal voiding patterns. You want your body to relax and allow urine to flow out.

Next time you’re at the Porta potty take a seat and relax!

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I work with pregnant and postpartum women to get back to running without symptoms! DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

Hip flexor tightness? Are you always stretching

Hip flexor tightness?

Are you always stretching your hip flexor but it’s always tight?

How is your breath?

Here is a picture of your diaphragm. It is your primary muscle for breathing.

Your diaphragm has fascial slips that CONNECT to your hip flexors. If your diaphragm is not moving properly, it can impact your hip flexor.

What is a diaphragmatic breathe?

A diaphragmatic breathe is the ability to allow your diaphragm to stretch down towards the abdominal cavity on inhalation and relax upward on an exhale breath.

Make sure you are using the proper diaphragm breathe and see if that impacts your hip flexors.

Pic from bandhayoga.
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I work with pregnant and postpartum women to get back to running without symptoms! DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley #fitfluential #pelvicpain #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners

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