There’s no shortage of health advice out there—some helpful, some confusing and some that sticks around even when research says otherwise. This month, I’m breaking down four common myths I hear and what the evidence actually shows.   Myth #1: “Pregnant women should avoid lifting weights.”   For years, resistance training during pregnancy was discouraged due to fears about safety. But current research paints a very different picture. A 2024 review by Duchette and colleagues looked at the benefits of strength training during pregnancy and found that it supports both maternal and fetal health. Safe, appropriately guided resistance exercise can help improve cardiovascular fitness, reduce the risk of excessive weight gain, support blood-sugar regulation and lessen back and pelvic pain. The researchers also noted no link between properly supervised strength training and poor pregnancy outcomes. In fact, continuing or beginning a moderate resistance program can make labor, delivery and postpartum recovery smoother.   Bottom line: With professional guidance, resistance training is not only safe—it’s often beneficial. Myth #2: “If you have back pain, you need imaging.”   Many people believe that X-rays or MRIs are necessary anytime back pain shows up. However, most cases of low back pain are uncomplicated, meaning they are not caused by dangerous or structural conditions. A BMJ article by Hall and colleagues stresses that routine imaging often does more harm than good. Imaging rarely changes treatment plans, can lead to unnecessary worry when normal age-related changes are seen and may trigger unnecessary procedures. In most cases, the best first approach includes movement, exercise, activity modification and reassurance—not imaging.   Bottom line: Unless there are red flags (such as trauma, major neurological changes or systemic illness), imaging isn’t needed.   Myth #3: “Custom orthotics are always better than prefabricated ones.”   It’s easy to assume that custom equals better, but evidence doesn’t always support that. A 2019 review from the Canadian Agency for Drugs and Technologies in Health compared custom orthotics to prefabricated ones for foot pain and function. Their analysis found little to no meaningful difference in clinical outcomes between the two and custom orthotics were significantly more expensive. For many patients, high-quality prefabricated inserts can provide just as much benefit at a fraction of the cost.   Bottom line: Custom orthotics are sometimes helpful, but they are not automatically superior.   Myth #4: “Mindfulness is just sitting quietly and meditating.”   Mindfulness is much more than meditation. It’s an evidence-based approach that helps people change how they relate to stress, pain and difficult emotions. Mindfulness includes noticing sensations in the body, shifting automatic thought patterns, practicing pacing, improving emotional regulation and becoming more present in daily activities. This is why it’s a powerful tool in chronic pain management: it helps people reduce fear, build awareness and respond to their symptoms with more control instead of avoidance.   Bottom line: Mindfulness is not about emptying your mind—it’s about training your attention and your nervous system.   If you ever have questions about how research applies to your specific situation, I’m always here to help you sort through the noise. Let’s keep building a community where evidence and empowerment guide each decision. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT Duchette C, Perera M, Arnett S, White E, Belcher E, Tinius R. Benefits of Resistance Training During Pregnancy for Maternal and Fetal Health: A Brief Overview. Int J Womens Health. 2024 Jun 19;16:1137-1147. Hall AM, Aubrey-Bassler K, Thorne B, Maher CG. Do not routinely offer imaging for uncomplicated low back pain. BMJ. 2021 Feb 12;372:n291 Tran K, Spry C. Custom-Made Foot Orthoses versus Prefabricated foot Orthoses: A Review of Clinical Effectiveness and Cost-Effectiveness [Internet]. Ottawa (ON): Canadian Agency for Drugs and Technologies in Health; 2019 Sep 23.

As Halloween approaches and the chill starts to creep in, let’s talk about another kind of freezing — one that happens inside your shoulder. Frozen shoulder, also known as adhesive capsulitis, is a condition where the shoulder becomes painful and gradually loses its range of motion. According to a 2022 review by Millar and colleagues in Nature Reviews Disease Primers, it affects about 2–5% of adults, most commonly between the ages of 40 and 60. Women are slightly more likely to develop it and people with diabetes or thyroid disorders are at higher risk. It can also appear after an injury or period when the shoulder isn’t being moved much — for example, following surgery or wearing a sling.   Inside the joint, the problem starts with inflammation of the capsule — the soft tissue that surrounds the shoulder. Over time, this tissue thickens and tightens, forming scar-like bands that limit movement. The process involves special cells called fibroblasts turning into myofibroblasts which contract and make the capsule even stiffer. Nerves and small blood vessels also grow into the area, contributing to pain and sensitivity. In simple terms, the shoulder’s “soft jacket” becomes too tight, restricting motion and causing discomfort.   Frozen shoulder usually unfolds in three phases. The first, known as the “freezing” phase, is marked by gradually increasing pain, often worse at night, along with a slow loss of movement. The second, or “frozen” phase, is when stiffness dominates — the pain may ease slightly, but reaching overhead, behind your back, or even getting dressed can be tough. Finally comes the “thawing” phase, when the shoulder slowly regains motion. The entire process can take many months or even a few years, though most people do improve over time.   Diagnosis is based mostly on a physical exam. Your healthcare provider checks both your active motion (how far you can move your arm yourself) and passive motion (how far it can be moved for you). Imaging like X-rays or MRI isn’t used to confirm frozen shoulder but to rule out other issues like arthritis or a rotator cuff tear.   Treatment focuses on managing pain and maintaining movement while the shoulder goes through its natural recovery process. Gentle stretching and physical therapy are key to preventing further stiffness. Anti-inflammatory medications or corticosteroid injections may help in the early stages, and a procedure called hydrodilatation — where fluid is injected into the joint to stretch it — can offer some relief. In more severe or stubborn cases, options such as manipulation under anesthesia or arthroscopic capsular release (a minimally invasive surgery to loosen the capsule) may be considered.   Although frozen shoulder can be frustratingly slow to heal, the good news is that most people eventually regain functional motion. Think of it as your shoulder getting “stuck in the ice” — with the right care, time and gentle movement, it will thaw. This Halloween, as you look at the snow-covered skeleton in the image above, remember that while creaky joints can feel spooky, they often just need warmth, patience and mindful motion to come back to life. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

A recent systematic review published in Physical Therapy (Mesiha et al., 2025) explored the beliefs, perceptions and experiences of individuals living with tendinopathy. The study identified three themes that patients consistently described: 1. “I need to understand why my tendon hurts.” 2. “I want to fix my tendon, but I don’t know how.” 3. “I am uncertain whether my lifestyle will return to normal.”   These themes deeply resonate with what I see in my practice. Let me share how I address each of these during treatment.   1. Helping patients understand why their tendon hurts One of the most powerful steps in recovery is understanding the “why” behind your pain. Many people come to me worried that their tendon is “tearing” every time it hurts. Part of my role is to explain what tendinopathy really means—how it differs from an acute injury, why pain doesn’t necessarily mean damage and what’s actually happening in the tendon. Once people have a clear diagnosis and an explanation they can trust, I often see their fear and uncertainty start to lift. Education isn’t just information—it’s relief and reassurance.   2. Creating a clear, simple plan for recovery The second theme—“I want to fix my tendon, but I don’t know how”—is where treatment planning becomes so important. Research (and patient experience) shows that people do best with simple, personalized exercise programs they can realistically stick with. For example, a double leg calf raise might be far more effective and sustainable than a complicated set of drills. While some patients expect passive treatments like soft tissue work or dry needling, I emphasize combining those relief strategies with active strengthening and loading exercises that actually change the tendon over time. My goal is always to make recovery approachable, not overwhelming.   3. Restoring lifestyle and identity Perhaps the hardest part of tendinopathy is the way it limits people’s lives. I often hear, “I just want to go for a walk with my kids” or “I miss running with my friends.” These aren’t just activities—they’re part of who people are. Tendinopathy can feel like it steals that identity. My job is to help patients rebuild gradually so they can return to the things that matter most—whether that’s sports, fitness, or simply everyday movement without worry. Recovery isn’t just about pain going away; it’s about getting your life back. This new research reinforces what I see every day: tendinopathy is more than just a tendon problem—it affects how people think, feel and live. My approach always combines education, simple and effective exercise and support in reclaiming the activities that define you. If you’ve been struggling with tendon pain and aren’t sure what the next step should be, know that you don’t have to navigate it alone. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

A 2025 study published in the Journal of Aging and Physical Activity looked at over 4,600 athletes aged 50 and older who competed in the National Senior Games. Researchers (Jordre, Viviers, & Schweinle) found that the type of sport you play has a big impact on your overall fitness—especially in areas like heart health, strength, balance and flexibility.   Here’s what they found: • Endurance sports (like race walking, cycling, and triathlon): These athletes had better cardiovascular health and balance.   • Strength and power sports (like basketball, volleyball, and softball): Athletes in these sports showed greater muscle strength and power.   • Precision sports (like golf, bowling, and shuffleboard): These athletes tended to maintain strong balance and flexibility.   • Multi-skill sports (like tennis, pickleball, and swimming): Participants scored well across multiple areas—especially cardio, strength and mobility.   The study also found that the more time athletes spent exercising each week, the better their overall fitness, no matter their age. In other words: it’s not your age—it’s your activity level that matters most. If you’re dealing with pain or injury and haven’t been able to stay active the way you’d like, don’t wait it out. There are ways to move that feel good and help you heal. Reach out—I’d love to help you get back to doing what you love. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

When pain spikes or the noise gets too loud, our instinct is often to power through. But pushing past discomfort doesn’t always serve us—especially for those living with chronic pain. That’s why I created a free 3-minute guided meditation called Ride the Wave—a quick, calming practice to use in moments of overwhelm, physical pain or emotional discomfort.   The meditation is grounded in the science of mindfulness. Studies show that when we turn toward pain with awareness—rather than tensing against it—we activate areas of the brain associated with emotional regulation and decrease activity in regions linked to fear and reactivity. Over time, this helps rewire how we experience pain, reducing its intensity and the distress that comes with it.   This meditation invites you to pause, breathe and feel supported exactly as you are—no fixing, no changing, just riding the wave until it passes.   It’s completely free to download. Whether you use it during a pain flare or a stressful moment, it’s a tool to keep in your back pocket. 👉 If you know someone dealing with chronic pain, please share the link. You never know who might need it today. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

As the days grow longer and the weather warms, June is the perfect time to reconnect with something simple yet powerful: walking. If you’re living with chronic low back pain, it may seem counterintuitive to move more. But even short bouts of physical activity can make a noticeable difference. Just 10 to 20 minutes of walking  in your neighborhood, a nearby park, or even around your home can gently activate your muscles, improve circulation, and reduce pain sensitivity. In fact, research shows that brief physical activity can support improvements in flexibility, back strength, and how pain is perceived. And here’s a bonus—walking outside also supports your mood and mental health, which are both deeply connected to chronic pain. So this month, give yourself permission to go slow. Step outside. Take a breath. Walk just a little. Your body—and your mind—will thank you. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT   Sitges C, Velasco-Roldán O, Crespí J, García-Dopico N, Segur-Ferrer J, González-Roldán AM, Montoya P. Acute Effects of a Brief Physical Exercise Intervention on Somatosensory Perception, Lumbar Strength, and Flexibility in Patients with Nonspecific Chronic Low-Back Pain. J Pain Res. 2021 Feb 18;14:487-500.

Long Drives = Low Back Pain? Here’s What Helps Me.   As a mobile Physical Therapist, I spend a lot of time driving—and I’ve definitely felt the toll it can take on my low back. If you’ve noticed tightness or discomfort after being in the car for long periods, you’re not alone. Here are a few simple strategies I use to help prevent pain and stiffness on the road:   1. Use a wedge cushion. Bucket seats can cause your hips to sink lower than your knees, which isn’t ideal for your low back. I use a wedge cushion to raise my hips and create a more neutral sitting posture. 2. Don’t brace your core constantly. I used to catch myself holding tension in my abdominal and core muscles while driving—thinking I was “protecting” my back. But over-bracing can actually lead to more fatigue and discomfort. Now, I focus on staying relaxed and letting the back of the seat support me.   3. Use cruise control when safe. This gives my right leg a break and helps reduce tension through my hip and low back. Little things like this can make a big difference on long drives.   4. Stretch before or after driving. Stretches like a calf stretch, hamstring stretch and figure-4 stretch help loosen up tight muscles and release tension. I do them at the start or end of the day—or even during a mid-drive break.   Even small changes can ease the strain on your body and help you feel better after time behind the wheel. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

Today, April 7th, Reiki PT celebrates three years! As I reflect on this milestone, I’m grateful for the lessons I’ve learned—not just about running a business but also about healing, resilience and growth. Here are some of the biggest takeaways from the past three years:   1. Never Assume—Always Ask Questions   In working with patients, I’ve learned to never take things at face value. If treatments aren’t progressing as expected, there’s always more to uncover, whether it’s a movement pattern, an emotional factor or a past experience influencing their recovery. Asking the right questions often leads to the missing piece of the puzzle.   2. Don’t Take Things Personally   Running a business means hearing a lot of “no’s” and experiencing dead-end leads or connections that don’t pan out. At first, these moments felt like setbacks, but I’ve learned to see them as redirections. Being flexible and open to unexpected opportunities has allowed me to grow in ways I couldn’t have predicted.   3. Pain is More Complex Than I Thought   When I started Reiki PT, I knew pain was multifaceted, but over time I’ve gained an even deeper appreciation for its complexity. The emotional component of pain is profound, and no two people’s experiences are the same. Chronic pain isn’t just about the body—it’s influenced by emotions, past traumas, stress and so much more. This realization has reshaped the way I approach healing.   4. Be Myself   Reiki PT is unique, blending physical therapy, Reiki and now craniosacral techniques. At times, I’ve questioned whether I needed to fit into a more conventional model, but I’ve learned that my strength lies in doing things my way. Trusting my intuition and embracing what makes Reiki PT special has been one of the most rewarding parts of this journey.   As I step into the next year, I do so with gratitude—for my patients, for the challenges that have shaped me and for the opportunity to continue growing and learning. Thank you for being part of this journey!   Here’s to another year of healing, discovery and staying true to what makes this work so meaningful. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

In my practice as a Physical Therapist and Reiki Master, I have witnessed the profound impact of mindful touch on healing. Recently, while reading The Body Keeps the Score by Bessel van der Kolk, a passage resonated deeply with me. He describes how meeting the body’s resistance with equal energy—without force but with confidence and empathy—can release long-held tension. He also emphasizes how touch helps people reconnect with areas of their body they may have been unconsciously holding for years.   This perfectly reflects what I aim to bring into every session. Our bodies adapt to stress, trauma and pain, often without us realizing it. Mindful touch isn’t about forcing change but about listening—meeting tension where it is and allowing space for release.   I often see this with clients who experience chronic pain. When I place my hands on an area of tension, they start to notice sensations they hadn’t been aware of—tightness, warmth or even emotions rising to the surface. This awareness is the first step in releasing what has been unconsciously held for so long.   If you’ve been struggling with chronic tension or pain, I encourage you to explore the power of mindful touch. Whether through professional bodywork or simply placing your own hands on an area of discomfort with gentle awareness, tuning into your body with presence and compassion can be incredibly transformative.   Would you like to experience how mindful touch can support your healing journey? Feel free to reach out—I’d love to work with you. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT

As a physical therapist, I’ve seen firsthand the difference strength training can make in people’s lives. That’s why I choose CrossFit as my go-to workout—it’s challenging, fun and effective for building strength and resilience.   What Is CrossFit?   CrossFit is a fitness program that combines strength training, cardio and functional movements. Rather than isolating muscles with single exercises, CrossFit emphasizes multi-joint movements like squats, presses and lifts that mimic everyday activities. The workouts can be scaled for all fitness levels, making it accessible whether you’re new to exercise or an experienced athlete. Why Strength Training Is Essential for Daily Life   Strength training isn’t just for athletes—it’s a necessity for staying independent and injury-free as we age. Functional strength directly improves our ability to perform Activities of Daily Living (ADLs), like:   •Lifting and carrying groceries •Getting up from a chair without assistance •Climbing stairs •Reaching overhead to retrieve items •Maintaining balance to prevent falls   By maintaining or improving muscle strength, we build the physical resilience needed to navigate daily life with ease and confidence. Strength training also supports bone health and reduces joint stress.   First Steps to Start Strength Training   Begin with bodyweight movements such as squats, wall push-ups and bridges. Focus on functional exercises that translate into everyday tasks.   Learn proper technique by seeking guidance from a physical therapist or certified trainer to ensure safe and effective movement.   Add light resistance using dumbbells or resistance bands and gradually increase weight as you build strength.   Be consistent with your workouts, aiming for regular strength sessions each week. Prioritize proper form over heavier weights.   Consider joining a supportive community. Group workouts offer motivation, accountability and structure for beginners and seasoned athletes alike.   It’s never too late to prioritize strength training. Whether it’s CrossFit or a personalized strength program, taking care of your body now ensures a more active and independent future. Lauren DeYoe    Doctor of Physical Therapy Reiki Master Owner Reiki PT

As we kick off 2025 many of us are setting resolutions to improve our health and fitness. But did you know that nearly 80% of New Year’s resolutions fail by February? The key to success isn’t drastic changes—it’s taking small, consistent steps toward your goals.   Here’s how you can make your fitness resolutions stick this year:   1. Start Small: Instead of committing to hour-long workouts seven days a week, aim for 20-30 minutes a few times a week. Build gradually so your body and schedule can adjust.   2. Be Specific: Vague goals like “get fit” are hard to measure. Set clear objectives like “walk 10,000 steps a day” or “strength train twice a week.”   3. Listen to Your Body: If you’re dealing with pain or unsure where to start, don’t push through it. Pain is a sign your body needs attention not punishment.   4. Get Support: You don’t have to go it alone! Having a plan and guidance can make all the difference.   If you’re feeling stuck, especially because of pain or past injuries, I’m here to help. Together we can create a personalized plan that works for your body and your life. Whether it’s overcoming pain, improving mobility or simply finding sustainable ways to move, I can help you take that first small step toward lasting success.   Here’s to a strong and sustainable start to the New Year! Lauren DeYoe    Doctor of Physical Therapy Reiki Master Owner Reiki PT

As temperatures drop and icy conditions increase in Nashville, the risk of slips and falls rises too—especially when we’re juggling winter chores like carrying holiday decorations or boxes. Falls can lead to serious injuries but the good news is they’re preventable with a few simple precautions.   Top Winter Fall Prevention Tips   • Mind Your Balance When Carrying Items: Holding boxes or decorations can shift your center of gravity and impair your ability to see potential hazards. Take smaller loads or use a sturdy cart whenever possible.   • Use Caution on Stairs: When climbing stairs while carrying items, ensure one hand is free to hold the railing. If you must use both hands, take extra care with each step.   • Wear Proper Footwear: Shoes with good tread are essential for navigating slippery surfaces.   • Keep Walkways Clear: Regularly shovel and salt outdoor paths to prevent ice buildup.   • Focus on Strength & Balance: Balance and strengthening exercises help you stay steady in any situation.   Feeling Unsteady? I Can Help   If carrying heavy or awkward items, especially on stairs, is making you feel off balance there are ways to improve your stability and confidence. Strength and balance exercises can make a big difference in helping you move safely and comfortably during winter tasks. Lauren DeYoe   Doctor of Physical Therapy Reiki Master Owner Reiki PT