TriCore Physical Therapy and Wellness

01/26/2026

Leaking when you shovel snow? ❄️🫣
Your body isn’t failing you — it’s just responding to how pressure is managed during movement.
When we bend forward and hold our breath, intra-abdominal pressure shoots up. That pressure travels downward onto the pelvic floor, and if those muscles are already fatigued or weak, leakage can show up. 💧
A few simple tweaks can help:
✔️ Use your legs — squat instead of rounding your back 🦵
✔️ Gently engage your deep core 🔗
✔️ Exhale as you lift — lowers pressure + supports your pelvic floor 🌬️
✔️ Keep breathing through the effort 😮‍💨
These small changes help your core and pelvic floor work together so you can move with more confidence and less leaking. 💜
If it keeps happening, pelvic floor PT can help you understand the “why” and rebuild strength where you need it most. 💪
Stay warm, stay safe — and happy shoveling after this big storm! ❄️🤍💪

01/22/2026

Rehab shouldn’t look the same for everyone — because your goals aren’t the same as someone else’s.
A strong recovery comes from building things up step by step.

✨ Start with control:
Gentle, static exercises help wake up the right muscles and rebuild good movement patterns.

✨ Add dynamic strength:
As your body gets comfortable, we add more movement and challenge to build real-life strength.

✨ Build muscle + capacity:
Hypertrophy (muscle-building) work helps tissues handle more load and reduces the chance of flaring up again.

✨ Train endurance:
Your muscles need stamina for daily life, longer workouts, or staying active with your kids.

✨ Challenge balance + reaction:
Learning to react and stabilize quickly is a key part of feeling confident and steady during movement.

✨ Finish with plyometrics
Light impact and jumping drills help prepare your body for higher-level activities.

Rehab should help you get back to the things you want to do — strong, capable, and confident.
And once the foundation is there, we move toward sport-specific or goal-specific training so you can return to your active lifestyle safely and fully.

01/16/2026

Urgency & frequency aren’t about a “small bladder.”

Urgency incontinence happens when the bladder sends strong, sudden signals to empty, even when it isn’t truly full. Over time, those signals can become overactive and harder to ignore.

Here’s where the cycle starts 👇
🚽Over active bladder and/ “Just in case” p*eing feels helpful in the moment
➡️ but repeatedly emptying the bladder early trains it to expect smaller volumes
➡️ which increases urgency and frequency
➡️ leading to more just-in-case trips

Research shows that frequent voiding can reduce functional bladder capacity and reinforce urgency patterns, while bladder retraining and pelvic floor muscle training can reduce urgency, improve bladder control, and increase confidence with delaying voids.

In simple terms:
The bladder learns from what we teach it.
If we teach it to empty early, it asks to go earlier.

The good news?
With the right guidance, the bladder and nervous system can be retrained—breaking the cycle and restoring control.

Urgency is common.
Living around bathrooms doesn’t have to be.

01/15/2026

💡 Did you know nearly 45% of pregnant women report moderate to severe low back and pelvic girdle pain during pregnancy?
That means almost HALF of women experience pain that impacts comfort, function, and daily life — not just a small ache.

🤍 If we know this is so common, why wait for it to happen to you?
🚫 Don’t become a statistic — take action early.

📊 Research shows that adding core stabilization exercises to usual care in pregnant women with lumbar and pelvic girdle pain leads to greater pain relief, improved function, and better quality of life compared with usual care alone.

🧠 Targeted, guided core work doesn’t just improve strength and function — it helps the body feel safer with movement, gradually turning down pain sensitivity and improving how the spine and pelvis handle load.

💪 Taking care of your deep core and pelvic muscles now can make a meaningful difference in how you feel before and during pregnancy — and set your body up for a stronger, more supported journey.

01/13/2026

🎙️ I was on a Podcast !!!.Watch it here 🎥

I had the absolute pleasure of sitting down with Lisa from Zen and Now Wellness Studio an incredibly kind and thoughtful host—for an honest, informative conversation about pelvic health.

In this episode, we talk about:
✨ What the pelvic floor actually is (and why it’s more than just “Kegels”)
✨ Common symptoms to pay attention to—that are often normalized but shouldn’t be ignored
✨️ What to expect during Pelvic floor therapy.
✨ Simple, everyday tips to support pelvic health through different stages of life

Whether you’re pregnant, postpartum, navigating menopause, active in the gym, or simply curious about your body—this conversation is for you.

🎧 Watch the full episode on YouTube and feel empowered with knowledge you can actually use.
🤍 And if this helps you, share it with someone you know it could help too.

Episode 5 — Be Well with Manali Kadam, PT, DPT, OCS | Pelvic Floor Health ExplainedIn this episode of Be Well, host Lisa Bragaw sits down with pelvic floor s...

01/12/2026

Grateful for kind words like these ⭐️⭐️⭐️⭐️⭐️
Thorough care. Thoughtful plans. Individualized physical therapy—every visit.

01/11/2026

This is what individualized care looks like.

It's not just exercises‐- it's a plan built around YOU.

👉 Thoughtful assessment.
👉 Your goals.
👉 Skilled evidence based care.
👉 Ongoing adjustments.
👉 And a patient who shows up and puts in the work.

When both sides are invested, progress follows.

THAT'S HOW GOALS ARE REACHED! ✋️

01/10/2026

🤰 Pelvic girdle pain (PGP) is common during pregnancy — and it isn’t always explained by tissue injury alone.

Pregnancy-related pain can be better understood through pain neuroscience 🧠✨
This helps explain why symptoms don’t always match imaging, strength, or movement findings.

PGP often involves a mix of pain mechanisms — including tissue-related pain (nociceptive pain) and nervous-system–driven pain (nociplastic pain) patterns.
Understanding how pain works matters because it shapes how we treat it.

That’s why care shouldn’t be just rest or avoidance.
Effective support integrates:
✔️ Education
✔️ movement patterns
✔️ coordination
✔️ strength

Pelvic floor PT = Pain neuroscience 🧠 + movement patterns 🚶‍♀️ + coordination 🤝 + strength 💪

At TriCore, we integrate these pieces to support confident movement and comfort throughout pregnancy 🤰

01/05/2026

🚽 Don't strain your pelvic floor.
Feet up, lean forward, and exhale as you push.

Small changes = less pressure, better pelvic health. ✨️

01/04/2026

Pelvic floor therapy is for all women — at every stage of life.

✔️ Young women experiencing urinary leakage, pelvic pain, difficulty with tampons, or painful gynecologic exams
✔️ Women navigating new or changing pelvic or bladder symptoms during menopause

If you’re experiencing one (or more) of these symptoms, your body is giving you information — and you deserve answers.
Googling can be a starting point — but resolving these symptoms requires individualized care from a trained pelvic health professional.

✨ Awareness is the first step toward feeling better.
Have questions? DM me — I’m happy to help.

You’re not alone — and these symptoms are more common than you think.
Share this with someone who needs to see it 💜

11/07/2025

Early care and a personalized, evidence-based plan—paired with consistency—can truly change the game 🙌 So proud of this athlete’s progress and return to doing what she loves!

11/07/2025

Let’s talk about Menopause + Pelvic Health 💜
As estrogen drops in peri- and post-menopause, tissues in the bladder + va**na can become thinner and less elastic — leading to Genitourinary Syndrome of Menopause (GSM).

You might notice:
✨ Vaginal dryness or irritation
✨ Pain with intimacy
✨ Leaking with exercise or sneezing
✨ Burning, urgency, or waking at night to p*e

The good news? You don’t have to live with it.
Pelvic Floor Physical Therapy can help by:
💪 Teaching pelvic floor muscle training to improve support + bladder control
🧘‍♀️ Down training: Relaxing tight or painful muscles
🚻 Guiding bladder retraining + urge control
💧 Educating on moisturizers, lubricants + when to talk to your provider about local estrogen

Research shows pelvic floor PT is first-line treatment for bladder symptoms and GSM — and often life-changing when combined with other care.

You’re not alone, and help does exist. 💜