From the Blog

What is Low Intensity Extracorporeal Shockwave Therapy?

Low Intensity Extracorporeal shockwave therapy

Read more … What is Low Intensity...

Issues We Treat

At Fusion Wellness & Physical Therapy, we specialize in treating these conditions that are all too often misunderstood by the medical community.

Pelvic Floor Issues

  • Endometriosis (Endo)
  • Interstitial Cystitis (IC)
  • Pelvic Floor Prolapse
  • Urinary & Fecal Incontinence
  • Bowel & Gut Issues
  • All Pelvic & Core Issues
  • All Types of Pelvic Pain

Pregnancy & Postpartum

  • Pelvic pain, Low Back Pain, Hip Pain
  • Incontinence During & After Pregnancy
  • Diastasis Recti
  • Ligament and Joint Pain
  • All Manner of Core and Pelvic Issues
  • C-section Healing & Pain Management

Orthopedic Issues

  • Neck & Shoulder Pain
  • Lower Back Pain
  • Hip Pain
  • Hip & Knee Replacements
  • Knee Pain
  • Foot & Ankle pain
  • Pre-op Prep & Post-op Care

Let the therapists at Fusion Wellness & Physical Therapy help you along the journey back to wellness and function! Make an appointment today and let’s get started.

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Diagnoses of Male Pelvic Floor Issues

Diagnoses of Male Pelvic Floor Issues:

Pelvic Pain Conditions:

  • Chronic Pelvic Pain Syndrome
  • Nonbacterial Chronic Prostatitis
  • Pudendal neuralgia
  • Penis pain
  • Testicle pain (chronic orchialgia)
  • Rectal pain
  • Coccyx pain
  • Levator ani syndrome
  • Painful erection
  • Painful ejaculation

Bladder Conditions:

  • Urinary incontinence
  • Urinary incontinence (Post-prostatectomy)
  • Chronic Prostatitis (Nonbacterial)
  • Voiding dysfunction/Urinary retention
  • Urinary urgency/frequency

Bowel Conditions:

  • Fecal or gas incontinence
  • Constipation issues
  • Difficulties with defecation
  • Incomplete defecation
  • Bowel frequency/urgency
  • Rectal prolapse
  • Painful bowel movements

Post Surgical Conditions:

  • Scar tissue pain management:
    • colon resections
    • ileostomies
    • colostomies
    • vasectomies
    • prostatectomies
  • Strengthening of the abdominal wall
  • Post abdominal surgery hernia prevention
  • Parastomal hernia prevention

Meet Our Team

About Heather Jeffcoat, DPT | Los Angeles Pelvic Floor Doctor

Heather Jeffcoat, DPT - los angeles pelvic floor doctor

Read more … About Heather Jeffcoat, DPT...

About Laureen McVicker, PT, CLT

Laureen McVicker, PT, CLT

Read more … About Laureen McVicker, PT,...

About Kasia Gondek, PT, DPT, CSCS

Read more … About Kasia Gondek, PT, DPT,...

About Sarina Karwande PT, DPT, CAFS

sarina

Read more … About Sarina Karwande PT,...

About Stephany Tritt, PT, DPT

Stephany Tritt, PT, DPT
Building a post run recovery routine  | Kasia Gondek's Road to the Boston Marathon

Building Your Own Post-run Recovery Routine

A very important component of any running program, ranging from a 5 km (3.1 miles) race to an ultra-marathon (anything more than a marathon which is 26.2 miles), is adequate recovery.

Many people neglect this portion of their training because it doesn’t involve getting sweaty or doing high intensity intervals or weights. However, building in a solid recovery routine is crucial to helping your body bounce back after training as quickly as possible. A good recovery routine also helps prevent injury, decreased immune system function, and muscle mass loss. A recovery routine encompasses a cool-down activity, nutrition, and exercises like hatha-based yoga, foam rolling, and/or stretching the major muscle groups used during your workout. Although not discussed here, getting good quality sleep is critical to recovery as well!

My Post-run Recovery Routine:

1. JOGGING SLOWLY AND WALKING: Immediately after a run, a cool-down recovery routine helps gradually decrease your heart rate back to resting levels, flushes metabolic waste products from your muscles (decreasing muscle soreness), redistributes blood flow from the muscle groups that were working hardest to the rest of the body, and gradually brings your body temperature down. This helps your metabolic system regain homeostasis.

After a workout or training run, I jog slowly for about 2 min, and then walk for about 6 minutes. To make things efficient, I usually build this in as a jog and then walk back to my home or my car depending on where I have started my workout that day.

2. EAT A SNACK: After this (ideally within the first 30-minutes post-workout or run), I make sure to eat a snack that has a good source of protein and some carbohydrates to help restore muscle glycogen and prevent muscle mass loss.

If my workout doesn’t coincide with a meal within the first 30 minutes, a few options that are my go-to:

  1. RX bar (if I am on the go and can’t make a smoothie or prep something). I like RX bars because they use only simple ingredients, they aren’t overly-processed, and provide 9 grams of egg-based protein as well as healthy fats from nuts, and carbohydrates from dates. I maintain a gluten-free, dairy-free, and soy-free diet due to long-standing challenges with IBS (more on IBS here) and find that RX bars agree with my tummy! Side-note: I do not receive endorsements or sponsorship from Insurgent Brands, LLC / RX Bar!
  2. Antioxidant-rich protein smoothie made with 2 scoops of Garden of Life’s collagen powder (for protein), ½ cup blueberries (for antioxidants), and ½ cup spinach (antioxidants, fiber, folate, calcium, and vitamins A, C, and K), and ½ banana or an apple to sweeten it and add additional carbohydrates.

3. STRETCHING: After I have gotten something to eat, it’s time to stretch! I hold each of the 5 stretches below for at least 30 seconds, and repeat twice.

4. FOAM ROLLING: I find that my quadriceps, guteals, and calves are the muscles that feel the most sore/ tight during training, so I focus on these. Foam rolling these muscle groups before a run is also a great way to loosen up the muscles before I get going.

Stretches in my Recovery Routine

Standing Calf Stretch at wall

02 standing calf stretch

Standing Hamstring stretch

03 standing hamstring stretch

Standing Adductor stretch

04 adductor stretch

Kneeling Hip Flexor Stretch

05 hip flexor

06 hip flexor

Seated Figure-four stretch

07 seated hip flexor

Foam Rolling in my Recovery Routine

I address each area for about 2 -3 minutes, combining a rolling movement with static (non-moving) pressure on particularly tender points.

Foam Roll Quadriceps (quads)

09 foamroll quads

08 foam roll quads

Foam Roll Gluteals

10 foam roll gluteals

Foam Roll Calves

11 foam roll calves

Note from our staff - We are SO PROUD of Kasia and will be cheering her on from LA! GO KASIA!!

Products We Love

LaVie Mom Warming Lactation Massage Pads
LaVie Warming Lactation Massager at Femina Physical Therapy
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  • Almost Naked® Organic Personal Lubricant - Our certified organic, water-based lubricant is pH-balanced while helping you enhance your love life naturally. Made with aloe vera and infused with lemon and vanilla for a light flavor, our organic formula provides long-lasting glide without irritating chemicals or sticky cleanup.
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  • Restore® Moisturizing Vaginal Gel - This pH-balanced and moisturizing gel may help eliminate feminine odor and relieves vaginal dryness and discomfort. Restore® promotes the maintenance of healthy vaginal flora by mimicking the body’s natural pH levels, salt balance and lactic acid produced by proven, beneficial lactobacilli.
  • BioNude™ Ultra Sensitive Personal Lubricant - Some bodies are naturally more sensitive than others, which is why we offer BioNude™ Ultra Sensitive Personal Lubricant. This water-based personal lubricant is made with hydroxyethylcellulose, a plant-based material shown to be hypoallergenic.

Use the code FEMINA at checkout to receive 20% off the entire Good Clean Love product line!

LaVie Mom Lactation Massager
LaVie Lactation Massager at Femina Physical Therapy

**This information is for educational purposes only and is not intended to replace the advice of your doctor.

About Fusion Wellness PT

Fusion Wellness & Physical Therapy are licensed physical therapists specialized in treatments for male, female, transgender and nonbinary pelvic health conditions, sexual health, chronic pain disorders, sexual dysfunction, prenatal and postpartum symptoms, bowel and bladder issues and general sports and orthopedic diagnoses. We also specialize in Pediatric pelvic health.
Certified Attain Specialist 

Sherman Oaks

13425 Ventura Blvd.
Suite 200
Sherman Oaks, CA 91423

Telephone:
(818) 877-6910

The Sherman Oaks office is adjacent to Studio City and serves the Bel Air, Brentwood, West LA, Mulholland, Beverly Hills, Encino, Calabasas and San Fernando Valley area.

Map to Fusion Wellness PT Sherman Oaks Location

Hours:

Monday 7:30-6:00
Tuesday 7:00-6:00
Wednesday 7:00-6:00
Thursday 8:00-6:00
Friday 7:00-6:00

Glendale/Montrose and Pasadena Areas

3702 Park Place
Montrose
California 91020

Telephone:
(818) 873-1403

The Montrose area of Glendale is located minutes from Pasadena, Burbank, Silver Lake, Atwater Village, Los Feliz, Echo Park, and Eagle Rock.

Map to Fusion Wellness PT Montrose Location

Hours:

Monday  7:00-6:00
Tuesday 7:00-4:00
Wednesday 7:00-6:00
Thursday 7:00-4:00
Friday CALL

Beverly Hills

9012 Burton Way
Beverly Hills, CA 90211

Telephone:
(310) 871-9554

The Beverly Hills office is convenient to Mid-Wilshire, West Hollywood, Hollywood, Beverlywood, Korea Town, Downtown LA, Culver City, Century City, Santa Monica and Malibu.

Map to Fusion Wellness PT Sherman Oaks Location

Hours:

Monday 12:00-5:00
Tuesday CALL
Wednesday CALL
Thursday 7:00-6:00
Friday CALL
Saturday CALL
Sunday CALL

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