On today’s episode, Jessica Gaertner of Airrosti and Paleo-ish joins us to discuss injury prevention, proper rehabilitation, and functional practices anyone can use to keep their body healthy and resilient.
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Episode 96 Sponsor
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Episode 96 Transcription
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Cassy Joy: Welcome back to the Fed + Fit podcast. Today is a special episode because my guest is sitting right next to me. I’m joined by Jessica Gaertner from Paleo-ish and Airrosti. She’s a mom of two, a licensed and certified athletic trainer, and she works with Airrosti. Today we’ll talk about recovery and how to care for your body while living an active life. Welcome, Jess!
Jess Gaertner: Thanks for having me! I’m excited to be here.
Cassy Joy: Tell our listeners a bit about your background, Airrosti, and what drew you to this field.
Jess Gaertner: I’m a licensed and certified athletic trainer who previously worked with collegiate sports teams. Athletic training focuses on injury prevention, treatment, and rehabilitation. After working long hours and traveling with teams, having kids led me to seek a different path. I joined Airrosti shortly after my first child was born. At Airrosti I started on the treatment team doing rehabilitation and exercises, and I recently moved into a business development role where I educate physicians and other providers about our services.
Airrosti stands for Applied Integration for the Rapid Recovery of Soft Tissue Injury. We’re a network of providers — chiropractors and physical therapists — who specialize in treating soft tissue and musculoskeletal injuries like sprains and strains. Our model emphasizes targeted manual therapy and individualized rehabilitation, and we typically resolve issues quickly — often within an average of about three visits.
Each appointment includes an in-depth one-on-one evaluation followed by manual soft tissue treatment and then individualized rehab and education. We teach self-myofascial release techniques using foam rollers and lacrosse balls, prescribe targeted stretches and strengthening, and give clear homework so people can continue progress at home. The goal is to empower patients to maintain their health rather than rely on long-term clinic visits.
Cassy Joy: That approach mirrors good nutrition or fitness coaching: learn the tools, incorporate them into daily life, and move on. What should people know about mobility and why it matters?
Jess Gaertner: Mobility is essential for long-term health and independence. One memorable study asked middle-aged and older adults to sit on the floor and stand up without using their hands; those who needed assistance were more likely to experience serious health declines later. Losing basic movement abilities—getting up from the floor, standing from a chair, walking comfortably—often heralds broader health deterioration.
Mobility means keeping muscles, tendons, ligaments, and fascia supple and functional. Our clinic says, “Healthy tissue doesn’t hurt.” With daily habits that compromise movement — prolonged sitting, looking down at phones, repetitive positions — tissue adapts and tightens. Addressing mobility early helps prevent pain, maintain activity, and reduce the risk of compensatory injuries.
Cassy Joy: What signs suggest someone could benefit from therapeutic mobility work?
Jess Gaertner: Start by exploring your body with simple tools: a foam roller, lacrosse ball, tennis ball, or baseball. Roll major areas like hip flexors, quads, hamstrings, pecs, and between the shoulder blades. Sensitive, painful spots show where tissue is restricted and need attention. Other signs are recurring aches or “tweaks” that linger after workouts, pain that limits activity, and repetitive strain from daily tasks — from typing and mouse use to chopping vegetables or playing tennis. If you notice persistent discomfort or reduced range of motion, that’s a cue to start a mobility routine or seek evaluation.
Cassy Joy: Which common ailments does Airrosti treat?
Jess Gaertner: We treat a broad range. While many know Airrosti through CrossFit and sports medicine, most of our patients aren’t elite athletes. Common issues include low back pain, “tech neck” from device use, plantar fasciitis, tension headaches related to neck tension, and repetitive strain injuries. We treat people from children to the elderly — essentially any musculoskeletal complaint that isn’t a full tear or fracture.
Cassy Joy: For someone wanting to prevent injury at home, what practical steps do you recommend?
Jess Gaertner: Awareness is the first step. Notice repetitive positions and patterns in your day and try to neutralize them — place your screen in front of you, adjust your workstation, and avoid constantly looking to one side. Aim to stand more than you sit, gradually increasing standing time if you’re used to sitting all day. Add short, consistent self-care: five minutes a day with a lacrosse ball or foam roller can make a difference. Combine mobility work with stabilization and strength training so that released tissues are supported by improved control. Finally, prioritize sleep quality and position — a neutral spine while sleeping helps reduce musculoskeletal strain.
Cassy Joy: How do sleep position and sleep support affect pain?
Jess Gaertner: Sleep position matters. Side sleeping with a neutral pillow and a pillow between the knees often supports spinal alignment. Back sleepers can benefit from a pillow under the knees. Stomach sleeping tends to crank the neck and is generally not recommended. A supportive mattress and proper pillow height keep the spine neutral and help prevent nocturnal positioning that can cause or worsen pain.
Cassy Joy: Any closing advice for listeners?
Jess Gaertner: Start small and be consistent. Stand more than you sit, improve functional movement patterns, use simple self-myofascial tools, and address stabilization with basic exercise. If pain persists or you suspect a deeper cause, seek a professional evaluation to identify root compensations. Small daily habits add up to long-term resilience.
Where to find Jess and Airrosti
If you’re a potential practitioner or want more information about Airrosti, visit www.Airrosti.com. Jess can be reached at [email protected]. Her Instagram is @JessPaleo-ish and her blog is Paleo-ish.com.
Cassy Joy: Thanks so much, Jess. This was a great conversation. Listeners, if you enjoy the show please leave a review on iTunes — it helps us reach more people. We’ll be back next week.