Women’s Health Wednesday
Here is a great video below that talks about how pelvic floor health issues are common, but how they are not spoken about and are not normal.
Let’s start talking about it, so we can lead happier and lives.
What is an over-active pelvic floor? Women's Health Wednesday
This week charlotte, our women's health physio in sutherland, explains AN OVER-ACTIVE PELVIC FLOOR?
Like any muscle in the body it is important that the pelvic floor can both contract and relax.
If you think of your bicep muscle this needs to be able to contract to pick something up and relax to put something down. Imagine if the bicep was contracted all day long, it would be really hard to use your arm functionally and your bicep muscle would not work efficiently. Especially when strength is needed, the pelvic floor is the same.
Some women have pelvic floor muscles which have difficulty relaxing and remain constantly contracted. This however does NOT mean they are strong, imagine how tired they would be when you need them!
OVER-ACTIVE ≠ STRONG
What are the symptoms of an over-active pelvic floor?
Symptoms will vary from person to person, but often include:
Pain with sex
Pain with using tampons
Pain with pap-smears
Pelvic or back pain
Difficulty emptying bladder or bowel (constipation)
Incontinence
Increased sensation of needing to urinate
Who is at risk of an over-active pelvic floor?
People who tend to have a higher risk for an over-active pelvic floor include:
People with an overactive bladder, this is due to always needing to squeeze their pelvic floor to minimise leaking
Strong athletic women with strong outer core muscles
People with anxiety
Sedentary work/life style (poor posture can shorten the pelvic floor muscles)
Mouth/chest breathers
What is the treatment for an over-active pelvic floor?
Our initial treatment will always look at the way you breathe!
If you imagine your core and trunk muscles as a box, your pelvic floor is the base of your core with your transverse abdominus being the walls and your diaphragm muscle (breathing muscle) being the ceiling.
It is really important that all aspects of your core are working efficiently. If you are always breathing through your mouth, with a chest pattern of breathing the pelvic floor does not have a chance to relax.
Diaphragmatic breathing or “belly” breathing is essential as this allows the pelvic floor to descend and relax.
Can I still do pilates with an over-active pelvic floor?
Yes! However more focus should be on the strength of your muscles (not including your pelvic floor initially) therefore you should not actively contract your pelvic floor during initial pilates sessions.
As symptoms decrease, we start to add in a graded strengthening program for you pelvic floor
Provide women's health physio to all post natal woman for pelvic health advice
Pelvic Organ Prolapse - Women’s Health Physio
Pelvic Organ Prolapse
Did you know?
One in two women who have had a baby will experience prolapse at some stage in their life, that’s why it is so important to have an understanding of what it is and the symptoms experienced with prolapse.
What is pelvic organ prolapse?
Pelvic organ prolapse is when one or more of the pelvic organs (bladder, uterus and bowel) slip down into the vagina causing a bulge or a heavy dragging feeling. Prolapse happens due to damage of the support structures of the pelvic floor including muscles, fascia or ligaments.
What are the symptoms?
Symptoms of prolapse include:
Sensation or heaviness/dragging/buldge in the vagina
Incomplete emptying of your bladder/bowels
Discomfort in the lower abdomen
Recurrent urinary tract infections
Sexual discomfort
Incontinence
Prevention and management strategies
The good news is there is lots that can be done to prevent or manage prolapse. The pelvic floor acts as a sling supporting the pelvic organs, therefore pelvic floor strength training is one of the treatment options that can prevent or help alleviate symptoms of prolapse.
The Pelvic Floor - Women's Health Physio Sutherland
How much do you know about your pelvic floor?
Recent studies have shown that 20% of women asked to contract their pelvic floor are actually contracting the wrong muscles.
Your Pelvic floor is a group of muscles and fascia which run from the front to the back of your pelvis. These muscles provide support to the bladder, uterus and bowel.
These muscles need to be able to cope with the growing of your uterus (and baby) during pregnancy. They also need to be able to stretch significantly during labour to allow for the birth of your baby.
Postnatally, the pelvic floor muscles need to be strong enough to be able to return to normal function of supporting your organs in daily activities and with time, strong enough to return to more strenuous activities such has running.
Need to talk to someone about your pelvic floor?