Transition Physical Therapy, LLC

It’s finally here!!! 👏🏼❤️

We have been working hard on this mind-body approach to birth preparation and we are so excited to finally share it!

Here’s some of what we talk about:

🧠 Mentally prepping for birth

🚻 Anatomy of birth

🧠 Self-talk

🚻 Physical issues in pregnancy

🧠 Overview of perinatal mood and anxiety disorders

🚻 Physiology of birth- positions and breathing for labor

🧠 Mindfulness exercises

🚻 Physical exercises

❤️❤️Plus more!! ❤️❤️

We view this as an additional layer to other birth preps, not a replacement.

We just truly believe that understanding the mind-body connection as you prepare for birth, can truly change your experience.

Have questions??
Drop them below!👇🏻

Link in bio!! 👏🏼

***************

Today we celebrate International Women’s Day.

As pelvic floor physical therapists, each and everyday we strive to make women’s lives better.

We appreciate and value each person who has trusted us with their care.

Our goal is to help women live lives pain-free, and without physical restrictions.

Celebrate yourselves!! 👏🏼

Happy International Women’s Day to all women and those who identify as women. You rock! ❤️💪🏽👊🏽🫶🏿

**************

Was able to participate in a great event for and was so impressed by their mission and for everything they have done for so many people. Excited to learn more and donate and volunteer in the future. Consider doing the same!! ❤️❤️

*********************

Happy Birthday to a man that did so much for our country, and for the human race.

He wasn’t perfect, but he taught us to be kind to others, no matter their color, and to lead with love instead of hate.

Remember that when we deal with others.

Remember that when we deal with ourselves. ❤️

**************

Merry Christmas from our families to yours!! 🎅🏻

For those who celebrate, we hope you had a wonderful Christmas Eve and morning.

Even though these days can be filled with stress, we hope you find small moments to enjoy those around you.

Remember to take a few deep breaths, drink a few glasses of water, and maybe even take a walk (if you can brave the cold 🥶!!) to keep your pelvic floor a little merrier too. 😘

Much love from Transition Physical Therapy. ❤️🎄

**************
🎄

We are so thankful for our patients and everyone in our local community who support us in our journey to help those with pelvic floor issues.

We are thankful to love what we do, and be able to help others every day.

We hope you enjoy some time away from everyday life stresses and spend time with family and friends who bring you joy.

🦃 🥧 🥔 🍠 🍎 🧈

*************

An amazing learning weekend !! Very inspiring group of (mostly) women.

Super psyched to announce this 5-part ebook that I’m a part of. And you can get it starting TODAY! 🎉💃🏾

📚Hormone Handbook
📚Self-Care Guide
📚Nutrition Needs
📚 Week-by-Week Recovery Handbook (that’s mine!🥰)
📚Mental Health Guide

This would be great for anyone who is pregnant or postpartum- jam packed with an array of helpful tools and information. Even add it to your registry! 😉🤰🏻

Use my discount code: KATIE10 for 10% off!! 👏🏼

Check out my bio for the eBook Shop!

Questions about it?? Drop below!! 👇🏻

*************

Meet Christine Chappell!

I am SO excited to have her join Transition. I’ve been trying to persuade her for awhile and I couldn’t be happier that she decided to come on board.

************************
Christine Chappell, PT, MSPT is a physical therapist with a career spanning more than 20 years and an array of experiences that led to her passion for pelvic health, and pregnancy and postpartum rehabilitation. She believes in a holistic approach, focusing on empowering her patients through education and addressing the multisystem considerations involved in pelvic health.

Her three pregnancies, births and postpartum recoveries each involved unique complications that solidified her belief in the importance of pre and postnatal care. She utilizes these experiences, her orthopedic background, along with her extensive coursework in pelvic rehabilitation and manual therapy, including craniosacral therapy, and visceral manipulation, to restore her patients’ function and ensure their long term success.

Christine lives in Vienna, VA with her husband, their three children and their dog. She and her husband are both Michigan natives and University of Michigan Alums who live for Summers on the Great Lakes and Fall Football Saturdays.

**************************

Email [email protected] to come see her!!

************

I get it.

Going to the bathroom at highway rest areas can be…ew. 🫣 🤢

But hovering to p*e STILL isn’t a good idea, IF you can help it.

I always just rip some toilet paper off and make a “nest” 🪹 to sit on.

Anyone else do this??✋🏼✋🏼 🧻🧻

************

Vacation time!

I ❤️ my job, and I know how lucky I am to say that.

But time away, with family, is pretty awesome and necessary.

Loving this time away to rest, relax and recharge.

Looking forward to come back recharged and ready to treat some pelvic floors!! 😘😘

***************

❤️🥰❤️

My favorite part of that statement is that her relationship with her vagin@ is better after coming to pelvic floor therapy.

That is SO important.

Like I can’t explain how important that is.

We are often taught when we are young that vagin@s and vulv@s are dirty and shameful. We aren’t how wonderful and amazing they can be.

💕They give us pleasure.

💕They connect us with other human beings in an intimate and important way.

💕They bring babies into this world!

We need to be kinder to our bodies and grateful for all they do for us.

When you’re in pain, that can be hard.

That’s what we are here to help with. 🥰
Getting your body feeling better so you can see just how amazing it is.

Don’t live in pain.

We can help you. ❤️

************

of vienna

P**ping 💩

It matters to our pelvic floor!!

Chronic constipation and straining to p**p can wreak havoc on our pelvic floor.

In reverse…

Pelvic floor dysfunction, especially tightness, can lead to issues with constipation!

Bottom ( 🍑😜, get it?!) line is…if you’re dealing with chronic constipation, guess what you should do…🤔??

You got it!

Fine a pelvic floor PT and find out the root cause.

Your pelvic floor will thank you. 😘

************
**ping

When your 5 year old daughter paints something and you immediately see a cl****is, you know that painting will end up in your office someday.

And it did!

My youngest painted this masterpiece several years ago, before I started my own practice. I stored it away until I had a place to display it.

And now it proudly sits on my office book shelf!

Did you know the cl****is was that large and involved?? Its name come from the Greek word “kleitoris” which means “little hill”…but that doesn’t look so little to me. 🤔

It’s a pretty amazing organ and if it reminds you of the male anatomy…you’re not wrong. They are more alike than they are different.

And did you know this is the only organ in existence that’s sole purpose is pleasure?? 👏🏼👏🏼👊🏻👌🏾

Let’s hear it for the cl****is!!

***********
****is ****isanatomy

I see a lot of new moms, and it’s common to hear overwhelmed they are.

A LOT has just happened to you.

⭐️ Your body just grew and birthed a child.

⭐️You are not physically recovered and yet you are now in charge of that tiny human.

⭐️You are figuring out breast/bottle feeding.

⭐️Your relationship with your partner has just changed.

⭐️You are EXHAUSTED- all the time.

There is SO MUCH expected of you…

Why are we surprised when moms are falling apart??

Your mind and body are connected and if you’re having emotional issues…guess what…your body’s recovery will take longer. ⏰

Seek help. Don’t stay overwhelmed.

***********

“Why would I need pelvic floor therapy if I had a C-section?” 🤔

Great question!

🌟Your pelvic floor was affected throughout your entire pregnancy, no matter how baby made her entrance.

🌟If you labored or pushed at all, your pelvic floor was definitely involved.

🌟Our abdominals are connected to our pelvic floor in several ways and these muscles were cut into during your c-section.

🌟The scar lies directly over your pelvic and lower GI organs…which all have influence on the pelvic floor.

🌟Pelvic floor therapists are also trained in postpartum care, such as scar massage and core activation which should ALWAYS be a part of your recovery.

Bottom line is…if you had a baby, see a professional. Your body needs some help in returning to normal function and exercise, and for prevention of future injury. ❤️

**************

Holy cow!!! 🐮

How has it already been one year??

🌟One year on my own.

🌟One year figuring out IG🤣.

🌟One year helping patients with their pelvic floor and perinatal issues in Vienna, VA.

🌟One year networking with other birth workers.

❤️I feel honored to have been a part of so many peoples healing journey.

😁I feel incredibly lucky to have been able to make it on my own and keep my business open and thriving!

👏🏼I feel VERY excited about what’s to come in the next 365…

🙏🏻Thank you to all of my patients, family and friends and anyone else who’s cheered me on.

*As a reminder, I’m fundraising for in honor of Transition’s birthday. (Check out my last post!) Please donate if you can!!*

*****************

No matter how wonderful or “according to plan” it goes, a birth is often traumatic.

A human is exiting your body and it can be a scary, painful, and overwhelming.

Often times things do not go the way you expected and that can be frustrating.

After delivering, your body can feel out of your control and broken.

🌟When treating a postpartum patient I believe that we cannot truly complete their healing journey without dealing with the emotional trauma that is stored in their body.

I good place to start is by connecting to the way your body feels and listening to what it’s telling you.

❤️Notice how you breathe.

❤️Touch your scar.

❤️Feel where you hold tension.

Only when we listen can we hear what it’s trying to say.

***************

Patients often ask how often they “should” void.

The general answer is “every 2-3 hours”.

While this is a good starting point, you also have to think about what you’re putting into your body, and how your body feels.

Did you just gulp down 2 mugs of coffee and a bottle of water?

👉🏽Then you may need to p*e sooner, and that’s ok.

Has it been 3 hours but you still don’t need to p*e?

👉🏽Have you had almost nothing to drink during that time? Then it makes sense. (Note- drink more!😂)

When you do void, does it take about 20 seconds to empty?

👉🏽Your exact timing may be different but it should feel like you’re emptying a full bladder and not take just a few seconds.

‼️“But I p*e everyone 30 minutes and I can’t imagine going 3 hours!!‼️

👉🏽You will NOT jump right to the 2-3 hour mark right away. Start by adding 10-15 minutes at a time. When you feel the urge, ask yourself if it makes sense. Did you drink a lot? How does your bladder really feel?

Worried about leaking during those extra minutes?

👉🏽Start at home, where if you have a leak it’s not as stressful. Then when that’s more comfortable, add time when you’re out of the house.

I always say “your bladder can be trained for good 😇 or evil 👿”…just give yourself some grace and patience as you work towards the good.

Questions?? Drop below 👇🏻!

************
*einghabits

👋🏽👋🏾👋🏻👋🏿Hello expecting moms & new parents in Northern VA!

🤰🏻 Do you have questions about pregnancy, birth and postpartum? Not sure who to turn to? The internet is filled with lots of advice…but is it good info?? We completely understand how overwhelming that can be. That’s why we put together this meeting for you!

On Tuesday, April 12, head over to in Falls Church from 6-7:30pm to meet a team of women who are here to support you through all the phases of motherhood.

🌟 Who will be there?

Me! Katie Bayer, Pelvic Floor Physical Therapist
Lauren Russo, Childbirth Educator & Birth Doula
Casey Morrow, Certified Nurse Midwife
Amy Tanzillo, International Board Certified Lactation Consultant
Ryan Kennedy, Doctor of Chiropractic
Megan MacCutcheon, Perinatal Mental Health Counselor
Madison Horwitz, Postpartum Doula
Becca Allen, Maternity & Newborn Photographer

🌟What will you see?

A short presentation about who we are and how we integrate our specialties to enhance your experience, wherever you may be on your motherhood journey.
There will be plenty of time for Q&A!

🌟When & Where?
Tuesday, April 12 at 6pm.
The Toy Nest
125 N. Washington St.
Falls Church, VA 22046

👉🏽RSVP is required, but the event is FREE!

Link is in bio, and DM with any questions!

We can’t wait to meet you! ❤️

*************

Covid finally took me down.

And I am so sorry the Covid ball came too, Fiona (my youngest, age 7, said it best).

I guess forced rest for a working mom can be seen as a blessing. I am truly trying to see this as such.

But it is also hard to be away from my family, friends and patients.

For now, I will enjoy this makeshift dining table, lots of yummy soup made by friends, binge-watching Outlander and time away from the day to day hustle.

***********

“I thought pelvic floor issues only affected those who were postpartum.”

I hear from a lot of my patients who haven’t had a baby.

The pelvic floor is a muscle group that we use pretty much continuously throughout each day of our lives. ALL of us.

It’s involved in:

✨p*eing

✨p**ping

✨s€x

✨core stability

✨holding our pelvic organs in

✨returning blood to our heart

✨breathing

✨pretty much any movement of your body

SO…it makes sense that anyone could have pelvic floor issues.

Hip pain?

➡️check your pelvic floor

Core weakness?

➡️check your pelvic floor

Constipated?

➡️check your pelvic floor

Pain with s€x?

➡️check your pelvic floor

ANY pain/issue in your body that hasn’t gone away with “traditional” therapies?

Maybe it’s time to check your pelvic floor.

Babies or not. 👶🏽

********************

There are many reasons not to strain when going to the bathroom. 🚽

✨ Straining causes increased pressure and strain to our pelvic floor. This can increase your likelihood of pelvic floor issues like prolapse.

✨ It disrupts the normal physiology of the bladder-pelvic floor relationship. Generally the pelvic floor relaxes and lengthens which signals the bladder muscles activate to push the p*e out. If that doesn’t happen, we may not void completely. Then this cycle continues!!

Feeling like you need to push p*e out may mean you have a pelvic floor that tends to be overactive.

If you find that you are having a hard time initiating your stream, or even after lengthening and relaxing you aren’t fully emptying, checking in with a pelvic floor PT is a good idea.

Once we determine the status of your pelvic floor and how it coordinates with the rest of your body, we will have a better idea if you should look into further medical testing.

But medical testing alone will not tell you if your pelvic floor is doing what it should be doing.

🌈 The more you know. 💫

**************

Balls can be great to release tight glutes (and other muscles!!)

Check out my Story for some ways to get a good release. 👆🏻

*************

Some days IG posts don’t happen because…life.

Anyone else?? 🙋🏼‍♀️🙋🏾‍♀️🙋🏻‍♀️

At least I managed to treat patients all day, kids got a snack and got to practices, I made dinner and I got my notes done.

****************

Another gentle reminder to take it slow.

If s€x has been painful for months or even years, you brain now associates s€x with pain.

Even if your pelvic floor PT and dilator work isn’t painful anymore, and your tissue feels like it’s ready for the actual “deed”, you may not be able to just jump right in.

Before you start, do some breath work to relax your pelvic floor and downregulate your sympathetic (fight or flight) system.

Once you start, if you have pain STOP, take a few breaths and slow down.

This may take more than 1 attempt and that’s OK!!

Be patient.

Your brain 🧠 and body will agree with a little practice. ❤️

*******************

of vienna

Painful p€netration.

It’s more common than you think.

And many think it’s just a normal part of being a v@gina owner.

❌ Nope! ❌

Not only is it not normal, but pushing through it can actually worsen the issue.

Your body will reflexively try to protect you, so if it thinks/sees something coming towards it, your pelvic floor will tighten to “close the door” to your v@gina. Smart right?

Well, sometimes.

We need to teach your pelvic floor that p€netration doesn’t have to hurt—> by working on the physical issues that are causing the pain, and then slowly working on pain free s€x so that it doesn’t continue to try and protect you.

Turns out our pelvic floor can learn new things! 💡

But we can’t force it to learn until it’s ready.

Questions??

Drop below 👇🏻

******************

of vienna

P**p! 💩

🤨I can see the looks on some patient’s face as I ask them about their bowel habits…

“Why the heck is she asking me this? I’m here for bladder issues!”

Or

“I’m here for prolapse!”

Or

“I’m about to have a baby. This has nothing to do with that!”

Why is it so important to your pelvic floor?!

Oh, let me count the ways!

1️⃣ Your re**um is nestled in snuggly next to you uterus and bladder inside your pelvis.

2️⃣They all share fascia and nerves, and when one moves (or doesn’t move), it affects the others.

3️⃣Bowel habits directly and indirectly affect your other organs AND your pelvic floor (constipation, I’m looking at you 👀).

4️⃣Your “bowel history” can give us insight into what may be causing whatever issue brought you to see us.

5️⃣Did I already mention how closely connected your re**um is to everything else in your pelvis??????

Bottom line is, your p**p matters to us.

Start being OK with thinking more about your poo than you likely ever have before.

You may even start to enjoy it 🤗.

*************
**p **ping

Taking a momentary IG break to get my learn on!! 👏🏼👏🏼 💀 🧠 👏🏼👏🏼

************

I’ve heard it too often. ☹️

“They just told me it’s normal after birth/in menopause/JUST BECAUSE I HAVE A VAGINA”, or “They just shrugged and said to relax- try a warm bath or a glass of wine.”

🤬😡🤬😡🤬🤦🏼‍♀️

Hey!! 🙋🏻‍♀️

Over here!!! 🙋🏾‍♀️🙋🏽‍♀️

Pelvic floor PTs can help!!!! 🙋🏼‍♀️🙋🏿‍♀️🙋🏻‍♀️

Sometimes I picture myself outside that doctors office in the window jumping up and down frantically pointing at myself.

Weird?

Oh.

I’m ok with that. 😉

Seriously, there is SO MUCH that can be done for people who have pain with s*x.

We are the field that fully evaluates the pelvic floor, along with the entire rest of the body to discover where YOUR individual issues are, and then we help you treat them.

I can’t wait for the day that a referral is automatic when someone mentions that have painful s€x.

For now, I’ll just be over here frantically jumping up and down….

*****************
#
of vienna

That’s it.

Nothing more needs to be said.

**************

Yes, OK, I don’t always use “medical talk” when explaining things to patients. 👩‍⚕️

And maybe “bloop” comes from my mom-brain. (Just like I sometimes say to adults “Do you need to go potty?🤦🏼‍♀️)

But saying “when you flex your spine your cystocele moves inferior” likely won’t resonate with most of my patients…so “bloop” it is.

Educating my patients on what is happening with their body is incredibly important.

Saying it in a way that clicks with *that specific patient* is even more important.

If you give me a confused look when I explain something, I will continue to try other explanations until I find one that works. 💡

Sometimes the weirder it is, the more it stays with you!!

Patients- has a provider ever said anything totally weird that 💯 clicked?

PTs- do you have any weird things that just seem to work with patients??

👇🏻👇🏻Let me know!!

***********