Renew Physical Therapy

✨T W O Y E A R S✨ in business!

This last year has had lots of change. I added a day of treating clients. I started directly billing 3 insurances. The Pilates reformer moved out, and with it came in a little more space. Most recently, I’ve got new posters on the wall, a new rug, and a new hi-lo treatment table!

Before deciding on opening my own clinic, I was debating stepping out of PT all together... The last two years have allowed me to really enjoy what I do again. I wouldn’t be here without your support - thank you for following along on this journey with me 🥹♥️



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Proud mama ✨ this little 4 year old made her way to the M all on her own last week. Lots of rest breaks, fruit snacks, and a partial carry on the way down… I’ll call it a win!

July 2023 ••• June 2013

I’m still catching up after almost a week of some wonderful friends in town 💗 We graduated PT school together 10 years ago, and have managed to keep in touch through weddings, moves, babies, and changing jobs across 4 different states! Aging like a fine wine 😉

Hi 👋🏼 Let me reintroduce myself. I’m Karli, the owner and PT of Renew Physical Therapy. I started my clinic in March, 2022, while pregnant with my son Theo.

I have been a PT for 10 years! I started in the sports medicine realm, and have since added pelvic floor PT, dry needling, instrument assisted manual therapy, spinal manipulation, and visceral & neural mobilization. I consider myself a manual therapist, meaning I focus on hands on treatment.

What questions do you have about PT? Drop one below ⬇️

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Global Running Day!! This picture is not from today… but it is one of my favorites! Running brings me so much joy, and is something I took for granted before kids. I’m still working my way back in postpartum, but my daughter and I did race on our sidewalk today in celebration 😅

I spent the weekend in Jackson learning about nerves in the lower body 🕸️ I can’t wait to use this new info with my clients!

The behind the scene look is nursing on park benches, changing diapers on grassy areas in bank parking lots, and way too many chips for our toddler... Trying to balance a young family while progressing my career is a challenge. So thankful to have my family join me as I try to balance it all ❤️

To all the mamas… may you be seen today of all days, for all that you do.

To all that may find this day challenging… may you be seen today too. 💗

This alone can really improve your strengthening workout! It’s easy to just go through the motions. But actively thinking about what muscle you are trying to work will increase muscle activation and the neural connection! Try it out next time you’re hitting the gym 💪🏼

Such a nice time talking about pelvic health with last weekend ❤️ Thank you to all who came and asked great questions!

This workshop got me thinking…

there is often not a readily available space for us to ask questions. However - that’s what medical providers are for! Write down your questions, and check your list before you finish an appointment.

Or… talk a friend! Your friend not might have the answer, but maybe they’ve attended a workshop and can point you in the right direction 😉

It’s never too late to learn a little more about your body.

And finally, prevention can go a long way!

Did you know Renew PT is paper free? There is not even a printer in the clinic! Scheduling, home exercises, receipts, and all documentation is done electronically and securely 🌎

After my daughter was born, I tried running at 6 weeks postpartum… It was horrible. I didn’t last a minute because of excruciating pain. I cried because it hurt, and because I was supposed to be able to do this now, right? It took me months and months to be able to run without sharp pains, and well over a year to run without any pain.

This second time around, I didn’t even attempt to run before 6 months. I waited to let my body heal, to build up strength, and maybe because it was cold out 🙃

Even with all that I knew as a PT, I felt ill equipped to navigate that first postpartum period in my own body. Also, it’s not part of an OB’s job to evaluate your mobility and strength to return to a fitness routine - which are crucial considerations! Especially for higher impact activities like running.

What if a PT evaluation was prescribed for all women at 6 weeks postpartum? There are so many changes to navigate, and you don’t have to do it alone.

🎉 O N E Y E A R 🎉

How it started ➡️ How it’s going 🥰
Renew PT opened the doors on 3/22/22 in the Ceretana… and I haven’t looked back!

Feeling so much gratitude today. For my amazing clients. For my friends and family. For this peaceful and cozy space. Work used to be a big stressor for me, and now this place is one of refuge and calm that I hope all of you feel too 🖤

THANK YOU for being on this journey with me. Here’s to many more

🔹If you’re in a challenging season•• know it will pass

🔹If you’re in a joyful season•• embrace and savor it

Our bodies will always find a way to tell us we are under stress. Some stress is good / normal / healthy. Chronic stress is just not! Depending on your body’s instinctual pattern, especially if left unchecked, we can start to develop chronic issues that can be hard to treat with standard care.

The good news: there are so many strategies to help your nervous system get out of ‘fight or flight’ ! Do you know what your body’s pattern is?

✨35 ✨

In the last year, I became a small business owner and a mom of two! I cut back on work hours. I increased my self care. My exercise routine changed. My sleep changed 🤪 I started working with a counselor. I prioritized rest more than I ever have.

These changes are not easy, and we are all a work in progress. But I’m a happier PT for it. A better partner. A more patient mom. Now let’s see what this next year has in store 🤩

✨35 ✨

In the last year, I became a small business owner and a mom of two! I cut back on work hours. I increased my self care. My exercise routine changed. My sleep changed 🤪 I started working with a counselor. I prioritized rest more than I ever have.

These changes were not easy, and we are all a work in progress. But I’m a happier PT for it. A better partner. A more patient mom. Now let’s see what this next year has in store 🤩

This quote ✨

The new year can hold a lot of expectations for growth and change… but it often times is not that glamorous. It’s hard, it’s scary, it’s maybe even traumatic. Sometimes it’s unwanted! And like the seed, a lot of this work happens beneath the surface.

If your new year goals seemed to have gone awry, maybe they were supposed to. 💛

Me in 2023: arms full, but will make room for coffee ☕️

This is a challenging season of transition as a family of four, and I’m still so thankful to be managing it all here — at my own clinic! 🥰

Not pictured: taxes, pre-school illnesses, and a baby 🤪

2022 ✨ The year I started my business and we became a family of four! Hoping this holiday season has had moments of joy for you and yours 🤍

3 months with this cutie ✨

I thought I was a little irresponsible to open my own clinic while pregnant… it meant no paid maternity leave, less financial security, and a lot more unknown. But it turns out having the flexibility of my own space has made it such a JOY to come back to work!

Today also marks the last day for in the clinic 💔 she has been an amazing addition to allow me time with my family and this all would have been impossible without her. Thank you Catie!!

Catie hosted Karli & Theo in Helena yesterday at the Festival of Trees🎄🎄🎄 So fun to see all of the decorations and learn more about the Intermountain organization. Such a nice reminder that this season of giving can extend beyond our family and friends to our community and more ♥️

Behind every small business is a local family ✨

I always feel better about the dollars I spend when it goes to goods and products I know I’ll enjoy for years, and when I know I’m supporting a local small business 🤍 Luckily those two often go hand in hand!

Shop small this holiday season 🎄

✨When you have chronic pain… I’m grateful for my body for teaching me resilience

✨When you don’t have family nearby or family you are close to… I’m grateful for my independence and strength

✨When you are grieving a loss… I’m grateful for memories and pictures

While we know gratitude can help improve mood and reduce stress, it’s not always easy. Holidays can be joyful but also challenging. Take time to breathe, and remember to look for the good — even if you have to squint to find it.

If your email inbox looks anything like mine, Black Friday apparently started last week!? Here are a few PT inspired gift ideas for those health conscious family and friends.

•Foam roller - ideally 36” length
•Resistance bands - even better to include a loop band in there
•Lacrosse ball
•Massage gun - so many brands out there based on your price range.
•Balance boards, BOSU, or 1/2 foam rollers are all helpful balance tools
•Gym passes - my personal bias is ☺️
•Yoga blocks - helpful for stretching, especially for those of us less flexible

Quick note to say — as easy as online shopping is, many of these can be found locally 💝 Check for ‘Local Pickup’ or call ahead to save yourself a trip to keep it convenient and keep our dollars supporting those who live and work in the community when we can!

Want more specifics on how to use any of the above? PT can be a great asset to developing a stretching, strengthening, or mobility program 💪🏼

Thankful for our Veterans today and every day ❤️🤍💙 [ Marine Corps Ball circa 2018 ]

Me and my babes ✨

It’s been 6 weeks since Theo joined us and I have loved *most* of the time 😉 And I am so excited to be able to come back to work on my own pace this month! I’ll be adding in some hours each week in November, more in December, and back to regular hours in January!

Extra thankful for for being so accommodating for both myself and my clients in this transition 🤍

📸: who has photographed our wedding and both newborns!

✨ Friendly reminder…

Even when our bodies aren’t doing what we want them to, even when we are feeling tired or lazy or hungry or painful, our bodies are doing their best to sustain and protect us.

Be kind to your body, it’s the only one you get ✨

Ok, not the most popular topic… but important nonetheless! Having your knees above your hip joint (with your feet on a step stool) helps relax your pelvic floor, and makes it easier to have a bowel movement. This is helpful for truly everyone! But especially helpful for people postpartum, with constipation, or who feel the need to strain.

Any small step stool will do, but a Squatty Potty is one that is specifically designed to fit around your toilet when you’re done. This makes it easier to get on and off the toilet without the step being in the way. And no one needs to fall in the bathroom!

Believe it or not, BMI is not an indicator or risk factor for musculoskeletal pain.

I hear ‘I know I need to lose weight’ from clients a lot… There is a lot of societal pressure to look a certain way. Every time we go to the doctor, we are weighed. And our bodies change over time so it’s hard not to compare.

Yes, weight is something that can be measured. No, it is not the primary indicator of your health and it is definitely not an indicator of your worth or an excuse for having pain. Can you walk to the park with your kids or grandkids? Can you rake the leaves in the yard? Can you participate in the exercise class you want to? Lots of different body types and sizes can do these things!

If chronic pain is getting in the way of those activities you want to do - regardless of your weight - there is help out there 💕

There is often very little advice on how to care for your body after having a baby, but the first few weeks are truly just recovery. But if you were really recovering, wouldn’t you want to sleep more and have some basic activity guidelines to maximize your healing potential? Instead, a new mom is often right into sleep deprivation, lifting more than is recommended, and still trying to take care of a household just a couple weeks after what is known as the most painful thing a person can go through!

PTs often say after surgeries like an ACL repair or rotator cuff repair that recovery takes about a year, and this should be the case after having a baby as well. Yes, you’re going to feel much better a few months down the road, but it’s much later that you no longer think about it. And that’s not considering the hormone rollercoaster your body is on!

Sorry to say but pregnancy, labor and delivery can be traumatic on your body. Things don’t magically return to normal in 6 weeks and our bodies don’t ‘bounce back’ because they have c h a n g e d. Give yourself time, and know that on any given day you’re lifting 20+ lbs, 1000x a day anyway 😉