Zia Physiotherapy

A recent testimonial from a patient who has benefitted from Zia Physio physical therapy from the comfort of her own home.

Read the comments for her full testimonial. I'm grateful for my wonderful patients and am always thrilled when I can impact their lives in a positive way!

Exploring the impact of menstrual cycles on sport performance has been an enlightening journey! As a triathlete and pelvic health physical therapist, I've experienced firsthand how our cycles can influence training and performance. Just raced Ironman Florida 70.3 during my cycle, and it's clear: menstrual health is not just a personal concern but a crucial aspect of athletic performance.

Women's symptoms vary widely, from negligible to debilitating, affecting everything from endurance to pain tolerance. Understanding hormonal fluctuations is key. For instance, high progesterone during the final phase of our cycle can raise core temperature and heart rate, challenging performance in hot climates. Meanwhile, estrogen dominance in the first half of our cycle enhances fat utilization, prolonging glycogen stores and delaying fatigue.

It's not one-size-fits-all, but tracking your cycle can reveal patterns affecting performance. Nutrition adjustments are also vital: more carbs (and Iron and Vit C) during the follicular phase for energy, and balanced intake of proteins, fats, and carbs during the luteal phase to support increased energy expenditure and recovery.

Whether you're a competitive or recreational athlete, or even a coach who's working with a female athlete, understanding menstrual cycles can be a game-changer in optimizing performance and training. Let's break the taboo and empower our athletic journeys with knowledge!

Virtual Connections, Real Solutions.

Zia Physiotherapy offers phone consultations, bringing expert guidance to you no matter where you are. Whether you're outside the DMV area or trying to manage time constraints and a busy schedule, I'm here for you. Get personalized insights, expert tips, and a plan tailored to your needs. Your journey to wellness begins virtually with Zia Physiotherapy!

Zia Physio Field Notes.

First, a big shout-out to for helping me break down 'soft doming' and 'hard doming' to one of my awesome patients this week. She was concerned about making her diastasis recti worse, and guess what? She's definitely not alone!

When you're doing exercises that challenge your core, keep an eye on your linea alba. That's the stretchy bit down the center of your abs. If it moves and feels soft to the touch, that's what we call 'soft doming', and it's a good thing! It means you're far less likely to harm your linea alba.

Zia Physio is here to help you understand what's happening in your core and provide the support you need. Let's put those fears of movement behind us and keep striving for progress together. You've got this!

Zia Physio Field Notes.

Let's take just a moment to chat about my inspiring patient who's been tackling some deep abdominal pain when bending forward, making everyday tasks like lifting a car seat or picking up toys a bit challenging.

For her, it's not a one-size-fits-all solution; it's multi-faceted. Some muscles need strengthening, while others like the psoas, require a little down-training to ease her symptoms.

So here's a friendly nudge this week - show your hip flexors some well-deserved love and attention. They play a vital role in your daily movements. But remember, there's a whole network connected to the psoas, and that's where the real magic happens! For this patient, we're on a journey to harmonize the breathing diaphragm, psoas, iliacus, TFL, and IT band to bring her relief. And it's working!

Our bodies are a masterpiece of interconnected marvels. Be sure to celebrate the beauty of this incredible machine that is the human body.

A testimonial from a patient/client who has benefitted from Zia Physio physical therapy AND personal training services, all in the comfort of her own home.

Read the comments for her full testimonial. I'm grateful for my wonderful ladies and am always thrilled when I can impact their lives in a positive way!

Just launched "Saddle Preferences for the Female Triathlete" survey last week!

If you're a female triathlete, please consider filling out this survey. I want more women to feel comfortable talking about these sensitive issues. If we can get more females to share their stories, it will do great things for this sport! 💪

Link to survey: https://form.jotform.com/232214486522048

I'm back! Bouncing back from a bit of social media burnout...but hey, there's no better time than now.

I'm excited to announce the beginning of Zia Physiotherapy's YouTube Channel, where I will be posting informative, pelvic health videos to help you navigate through your concerns.

It'll be up and running soon...like and subscribe! 😉 Also, reply below or message me with any specific topics you'd like me to discuss.

It's the beginning of the month and taking care of YOU should be the first priority on your list! If you've been thinking about taking the first step in taking care of your body, contact Zia Physio today to get on our schedule. We are open and seeing patients, virtually and in-person (with complete ) so don't put your health and comfort on the back burner anymore!

Straining to empty your bladder or your bowels can be related to overactive pelvic floor muscles, pelvic organ prolapse, constipation, and urinary leakage just to name a few.

Focus on these tips for improved pelvic floor health. 👍

*eing

Happy Sunday!

Can you all spot my morning helpers?? 🤣

🙌

After helping hundreds of women during various stages of life, I've realized that as women, we don't know enough about our bodies - especially as it relates to the pelvic floor.

With this limited understanding, pelvic floor dysfunction may be overlooked or even worse, considered normal.

Start building your awareness and connection to your pelvic floor today. ❤

In many countries, females automatically receive after childbirth.

In the US, females often have to request care and find practitioners on their own. Once they do find help, they're often enraged, wishing someone had mentioned their problems can be addressed with .

Each new mom DESERVES to have a postpartum screening with a pelvic health physical therapist. In addition to assessing pelvic health, by coming into your home, can observe you interact with your baby to give you tips and feedback on things like how you lift them, posture while nursing, and more.

Try it out. There's so much to learn and you don't have to do it alone!

Have you already lost your groove with your New Year's resolution to get fit and healthy? Let me help you get it back. With 60-minute sessions, either in-person or virtual, geared toward developing an optimal fitness routine, you can get your workout right in the safety and comfort of your own home. Sessions will assist in preventing injury, healing any old ones, and getting the most out of your workouts!

We only have pre-teens and teens in the house, so our furry baby, Chola, helped out with this one...I think you all get the idea. 😂

Creating a shelf with your hips and stomach for kiddos, like I'm doing in the first picture, can lead to aches and pains but also pelvic floor dysfunction. Can you see the arch in my low back? This is a common strategy in the postpartum phase but such an easy one to adjust.

Start using those abdominals to stand upright - like a string is being pulled from the crown of your head - stack your ribs over your pelvis, and center your child's weight to alleviate these issues. Trust me, your back and pelvic floor with thank you. ❤

Do you ever p*e a little when you sneeze? Wondered if that pelvic pain after childbirth is going to last forever? Are you dealing with the pains of ? Call for a free 15 minute consultation to see if Zia Physio can help you!

Zia Physiotherapy Providing the DMV area with in-home, pelvic health physical therapy and wellness services, Sara Blac

It’s the beginning of the month and taking care of YOU should be the first priority on your list! If you’ve been thinking about taking the first step in taking care of your body, contact Zia Physio today to get on our schedule. We are open and seeing patients, virtually and in-person (with complete ) so don’t put your health and comfort on the back burner anymore!