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Move Free from Injury

Injury Free In a Shorter Amount of Time

Are you postpartum experiencing...

Urinary incontinence?
Pelvic pain?
Pelvic floor prolapse?
Diastasis rectus?

You will benefit from pelvic floor physical therapy.

Do You Have...

Hip pain?
Back pain?
Pelvic pain?
Groin pain

3D Runner P.T. will get you moving free from injury.

Contact Dr. Janet
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.
πŸ“San Jose, CA

Janet Yiu,DPT, OCS, FAFS, CSCS
Improve Your Back Mobility Wether you have been h Improve Your Back Mobility

Wether you have been hunched over your computer or nursing a baby, the upper back is a spot which gets tight. When your upper back is tight, it limits the ability to recruit the core, especially while running.

It can contribute to injuries of the neck, low back and shoulders.

Quadruped Rotation
1. On hands and knees, place one hand behind the head.
2. Now turn your chest to towards the ceiling to rotate the back.
3. Repeat 10 times
4. Perform on the other side.

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I help postpartum runners get back to their running and fitness routine. DM me to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #pelvicfloortherapy #postpartum #fitmomstrongmom #runnerscommunity #backpain #pelvicfloor #runfree #womensrunningcommunity #sanjose #siliconvalley  #fitfluential #3drunnerpelvicfloor #bayareamoms #sanjosemoms #motherrunner #bayarearunners
It’s OK to take a break!! Us runners have been It’s OK to take a break!!

Us runners have been hustling for that next PR, that BQ or even OTQ. 

While it’s great to have goals, our body also needs to rest. It’s good to have a period of down time. That’s how our body recovers. We are so use to running from one training cycle to the next. 

Our mind sets up goals which our body has to keep up! Sometimes a break is what is needed.

So if you’re feeling like you need a break, take it!

Pic from YEARS ago just hanging out by Canyonlands.

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I’m a physical therapist helping runners, especially postpartum moms, run free from injury. Click link in profile to schedule.

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#runhealthy #runfit #injuryprevention #runtips #physicaltherapy #physiotherapy #runner #trailrunner #athlete #runningtips #rundrills #training #mobility #prehab  #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley  #fitfluential #3drunner #sanjosemoms #bayarearunners #bayareamoms #siliconvalleymoms
Make the best out of your exercises. You want to Make the best out of your exercises.

You want to make sure you are using your glutes!

By focusing the movement at the hip, you target the glutes. As you step to the side your visualize your hip moves INTO the pelvis. This helps to creat movement at the joint which automatically uses the glutes!

Often times I see runners bring the leg out by targeting the knee. This arbitrarily uses the muscles of the thighs. 

Get stronger, move active glutes by targeting the hips!
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I work with postpartum moms to improve strength and get them back to their run program. Contact me to schedule your appointment. 

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#kneepain #legpain  #runform #runningtips #injuredrunner #runhealthy #runfit #injuryprevention #athlete #sportsmed #fitfam #mobility #rehab  #stretch #fitmomstrongmom #runnerscommunity #womensrunningcommunity #sanjose #sportsphysicaltherapy  #siliconvalley  #bayareamoms #siliconvalleymoms #postpartumrunning #bayarearunners #sanjoserunners #fitfluential #3drunnerglutestrength
Start Your Day With This Face Massage! If we lear Start Your Day With This Face Massage!

If we learned anything from β€˜Rona and 2020 (and beyond) is we are burnt out. Our engines have been running and running... A lot of us are out of gas. 

The normal relaxation strategies such as going out with friends, shopping and getting a massage have been limited, or even worse more anxiety inducing.

Along comes this massage to help calm the nervous system by targeting the cranial nerves. Massaging these nerves not only help you entire body calm down. When your body is calm any workout you put onto it, it’s ready for.

PELVIC FLOOR- I have felt the muscles of the pelvic floor RELAX after performing this massage.

What to do -
For my science nerds πŸ€“ this is the trigeminal nerve and Erbs point.

1. Rub in circles clockwise and counterclockwise at the start of your eyebrows, on cheek next to the nostrils and either side of the chin for a min. 
*You can also tap your fingers along each spot. 

2. Use the palm of your neck to rub the skin up and down & side to side (gently), or about 1 min.

Super easy to not add to your routine.

I got this technique from the amazing @movementrev So excited to continue mentorship with her!

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I work with pregnant and postpartum women to get back to doing the activities they love without pain! Click link in profile to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley  #fitfluential #urinaryincontinence #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners
That’s right!!! Over 90% of people with low back That’s right!!! Over 90% of people with low back pain has pelvic floor dysfunction. 

There are so many muscles in the pelvis which impact the back. 

When these muscles are left untreated, it can contribute to unresolved low back pain. 

Do you have chronic low back pain? Make an appointment with a pelvic floor physical therapist to get a full comprehensive recovery plan.

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I work with pregnant and postpartum women to get back to doing the activities they love without pain! Click link in profile to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley  #fitfluential #urinaryincontinence #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners
Lateral Bear Crawls Bear crawls are a great way to Lateral Bear Crawls
Bear crawls are a great way to develop core strength. It is a whole body workout to stabilize to core while crawling.

Adding a lateral component makes this exercise even a greater challenge!

Keys are:
Maintain core stability without gripping the abs.
Breathe through the exercise.

Let me know if you add this to your routine!

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I help postpartum runners get back to their running and fitness routine. Click link in profile to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #pelvicfloortherapy #postpartum #fitmomstrongmom #runnerscommunity #backpain #pelvicfloor #runfree #womensrunningcommunity #sanjose #siliconvalley  #fitfluential #3drunnerpelvicfloor #bayareamoms #sanjosemoms #motherrunner #bayarearunners
Happy Valentine’s Day! Spend it doing something Happy Valentine’s Day!

Spend it doing something you love and people you enjoy spending time with.
It’s good for for mind body soul and pelvic floor. πŸ˜‰

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I work with pregnant and postpartum women to get back to doing the activities they love without pain! Click link in profile to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley  #fitfluential #urinaryincontinence #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners
Postpartum Running! #FBF to my first postpartum r Postpartum Running!

#FBF to my first postpartum run 4 weeks after delivering JuJu. I was released by my OB after I spoke to her on the phone to let her know that my ER visit for what I thought was prolapse was  fine. 

So I started running at 4 weeks. Here’s a few reasons/things I did to make it work.

⚑️My birth story was β€œtextbook”. No complications, no tearing, no meds... nothing.

⚑️From day 1, I did gentle breathing, pelvic floor and core exercises.

⚑️I ran 1 mile daily for 2 weeks at ~10-11 min pace (normally 8:30 pace) then bumped up to 2 miles the next 2 weeks.

⚑️If I didn’t want to run, I didn’t.

Although I had no major complications, I wish I had a PT for guidance.

Talk to your OB AT YOUR 3 WEEK VISIT about going to pelvic floor physical therapy to help you return to running postpartumly. 

I also have a stroller running guide in profile. 
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I work with pregnant and postpartum women to get back to doing the activities they love without pain! Click link in profile to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley  #fitfluential #urinaryincontinence #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners
Stomping Bugs! As a follow up to my post on run f Stomping Bugs!

As a follow up to my post on run form, here’s the difference between hip extension and knee extension.

Hip extension is when the thigh moves into extension, specifically to running, faster then the shin is moving.

Knee extension is when the shin moves into extension, straightening the knee.

Hip extension uses the glutes. It’s what we want.

Knee extension uses the quads. It can lead to overuse injuries of the quads and pain at the knee cap.

It may be though to see. I should have used people faster then me πŸ˜†.

Do you need help improving your run form? I specialize in working with postpartum runners. Link in profile to schedule your appointment. 

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#legpain  #runform #runningtips #injuredrunner #runhealthy #runfit #athlete #sportsmed #fitfam #injuryprevention #mobility #rehab  #stretch #fitmomstrongmom #runnerscommunity #kneepain #womensrunningcommunity #sanjose  #bayarearunner #sanjoserunner #bayareamom #siliconvalley  #fitfluential #3drunnerform
β€œNew” Guidelines! Waiting for your 6 week fol β€œNew” Guidelines!

Waiting for your 6 week follow up? Stop waiting πŸ›‘ 

As part of the American College of Obstetrics and Gynecology’s 4th Trimester guideline, it is recommended to see your health care provider within 3 weeks of giving birth. 

β€œNEW” is in quotes because this has been the recommendations for nearly 3 years however it still seems to be the norm to follow up in 6 weeks. 

Having worked for over 10 years in orthopedics, it baffles my mind that post-op meniscectomy is within a week. You push a baby out of your body, it’s 6 weeks to see a medical provider. A lot can happen in 3 weeks.

SEE YOUR PROVIDER WITHIN 3 WEEKS!!!

At this appointment you can talk to your OB about going to pelvic floor physical therapy to help you navigate the issues which arise postpartumly. 
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I work with pregnant and postpartum women to get back to doing the activities they love without pain! Click link in profile to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #runner #trailrunner #athlete #fitmomstrongmom #runnerscommunity #runfree #womensrunningcommunity #sanjose #siliconvalley  #fitfluential #urinaryincontinence #postpartum #postpartumrunning #postpartumpain #pregnancypain #3drunnerpelvicfloor #pelvicfloor #sanjosemoms #bayarearunners #sanjoserunners
Stop clenching your abs! Do you have a diastasic Stop clenching your abs!

Do you have a diastasic rectus (DR) in your lower abs or that region seems to push out? It can from be from clenching your abs. People often clench their upper abs (above the bellybutton). This displaces pressure down into the lower abdominal region which pushes the lower abs out and stretches the DR.

If you have DR in the lower abdomen despite various strength exercises and you are clenching your abs, STOP IT πŸ›‘ βœ‹ ❌

Check out part 1 from a few weeks back!

A pelvic floor physical therapy specialist will determine the cause of your injury and provide the best plan of action.

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I help postpartum runners get back to their running and fitness routine. Click link in profile to schedule.

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#runhealthy #runfit #injuryprevention #physicaltherapy #physiotherapy #pelvicfloortherapy #postpartum #fitmomstrongmom #runnerscommunity #backpain #pelvicfloor #runfree #womensrunningcommunity #sanjose #siliconvalley  #fitfluential #pelvicfloor #diastasisrectiexercises #3drunnerpelvicfloor #bayareamoms #sanjosemoms #motherrunner #bayarearunners
Kicking Your Leg Out ❌ Kicking the lower leg fo Kicking Your Leg Out ❌

Kicking the lower leg forward to move the body is a common run. However, this can lead to knee injuries and over use of the quads. Kicking your lower leg forward over uses the quadriceps which can lead to a muscle strain, as well as, compression on the knee cap.

This component is often OVERLOOKED during a run analysis.

Instead of reaching out with the lower leg you want the thigh to extend back (GLUTE USE!!!) by visualizing you’re stomping your foot down. 

β€œStomp the bugs” to get your foot down!

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Do you need help improving your run form? I specialize in working with postpartum runners. Link in profile to schedule your appointment. 

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#legpain  #runform #runningtips #injuredrunner #runhealthy #runfit #athlete #sportsmed #fitfam #injuryprevention #mobility #rehab  #stretch #fitmomstrongmom #runnerscommunity #kneepain #womensrunningcommunity #sanjose  #bayarearunner #sanjoserunner #bayareamom #siliconvalley  #fitfluential #3drunnerform
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