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Month: September 2024

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By TheraTouch Blogs September 25, 2024 0 Comments Physio

How To Reduce Incontinence.

If you’re looking to enhance your core strength and manage or reduce incontinence, pelvic floor physiotherapy offers a path to a more comfortable and confident you. This approach focuses on your pelvic floor muscles at the base of your pelvis, which are part of your core muscle & are crucial for supporting your overall health. Strengthening these muscles not only helps with bladder control but also provides solid support for your core, ultimately improving your quality of life and reducing incontinence. Let’s dive into how you can start and make the most of pelvic floor physiotherapy.

Understanding the Pelvic Floor

Think of your pelvic floor as the foundation of your core. Your core muscles include your abdominal, back, diaphragm and pelvic floor muscles.  The Pelvic floor is a network of muscles that supports your pelvic organs, including the bladder, uterus, and rectum. When these muscles are strong, they help you control your bladder and bowel functions. Weakness in this area can lead to issues like incontinence, or discomfort. Strengthening your pelvic floor can help you regain control and support your core, giving you a stronger sense of well-being and reduce incontinence.

Kegel Exercises are known to help. So, this is how to go about them.

Finding Your Muscles

Begin by locating the muscles you use to stop urination. These are the muscles you’ll want to focus on. Once you know where they are, you can start with Kegel exercises.

Contract and Hold

Gently contract your pelvic floor muscles on exhale and hold this contraction for about 5 seconds. Try to avoid tensing your abdomen, thighs, or buttocks. After holding, relax for 5 seconds. Repeat this cycle 10-15 times, aiming to do this exercise a few times each day. As you grow stronger, you can gradually extend the length of each contraction while breathing normally.

Bridges: Building Strength with Ease

Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, gently engaging your pelvic floor muscles as you go. Hold this position for a few seconds before lowering your hips back down. Repeat several times. This simple exercise helps to enhance both your pelvic floor and core strength.

Bird Dogs

Start on your hands and knees. Extend one arm forward while reaching the opposite leg back. Keep your core tight and your pelvic floor engaged throughout. Hold for a few seconds, then switch sides and repeat. This exercise not only strengthens your core but also engages your pelvic floor in a balanced way.

Clamshells for Strengthening Your Pelvic Floor and Hips

Lie on your side with your knees bent and feet together. Lift your top knee while keeping your feet touching. Engage your pelvic floor muscles as you lift your knee. Lower it back down and repeat on both sides. This exercise targets the muscles around your pelvic floor and hips, helping to build strength and stability.

Breathing Techniques for Enhanced Results

Incorporating deep breathing into your routine supports your pelvic floor exercises. Breathe deeply through your nose, letting your belly rise, and then exhale slowly through your mouth while engaging your pelvic floor. This helps to both relax and strengthen your muscles, making your exercises more effective.

Lifestyle Tips for a Stronger Pelvic Floor

Staying active is key to maintaining overall muscle tone, including your pelvic floor. Activities like walking, swimming, or cycling are excellent for keeping your body in balance. Additionally, managing a healthy weight can reduce pressure on your pelvic floor, which helps prevent weakness over time.

Avoid straining during bowel movements or when lifting heavy objects. Proper lifting techniques and relaxation can help prevent unnecessary strain on your pelvic floor muscles, contributing to a healthier you.

Seek Professional Support

While these exercises and lifestyle tips are a great start, working with a pelvic floor physiotherapist can provide personalized guidance. They can assess your needs, offer tailored exercises, and ensure you’re performing them correctly. This expert support can help you achieve the best results and address any specific concerns you might have.

By embracing pelvic floor physiotherapy, you’re taking a significant step towards a stronger core, better bladder control, and an improved sense of well-being. With regular practice and the right guidance, you can build a resilient pelvic floor and enjoy a more vibrant, confident life. Do you have questions? Ask us!

By TheraTouch Blogs September 17, 2024 0 Comments Physio , , ,

Polycystic Ovary Syndrome (PCOS) Awareness Month

September is PCOS Awareness Month, a time when we focus on understanding and supporting women who live with Polycystic Ovary Syndrome (PCOS). This month brings us together to raise awareness about PCOS, share knowledge, and offer comfort to those who navigate its challenges every day. By shining a light on PCOS, we can help women find the support they need to manage their symptoms and live full, healthy lives.

Understanding PCOS

PCOS is a condition that touches the lives of many women, though it’s often misunderstood. When you have PCOS, your body experiences a hormonal imbalance that can lead to various symptoms, from irregular periods and fertility issues to weight gain and skin changes. These symptoms can vary widely, making each woman’s experience with PCOS unique. Yet, despite how common it is, PCOS often goes undiagnosed, leaving many women feeling confused and isolated as they try to understand what’s happening to their bodies.

Early diagnosis makes a world of difference in managing PCOS. When you know what you’re dealing with, you can start taking steps to manage your symptoms and protect your long-term health. Doctors often diagnose PCOS by looking at your symptoms, checking hormone levels through blood tests, and sometimes using ultrasound to look at your ovaries. While there isn’t a cure for PCOS, there are many ways to manage it, allowing you to live well despite the challenges.

How Physiotherapy Can Help

Physiotherapy offers a gentle yet powerful way to manage the symptoms of PCOS. Many women with PCOS face challenges like weight gain, insulin resistance, and even chronic pain, particularly in the pelvic area. By working with a physiotherapist, you can address these issues head-on, improving your physical health and overall well-being.

When you have PCOS, staying active is incredibly important. Regular exercise helps manage your weight and improves how your body handles insulin, both of which are key to managing PCOS. A physiotherapist can help you develop a personalized exercise plan that fits your needs and respects the unique challenges you might face, like joint pain or fatigue. By focusing on exercises that build strength, improve flexibility, and boost cardiovascular health, you can take control of your symptoms in a way that feels empowering and achievable.

For those of you who experience pelvic pain, pelvic floor physiotherapy can offer significant relief. This specialized therapy focuses on strengthening and relaxing the muscles in your pelvic area, helping to reduce pain and improve your daily comfort. Whether you’re dealing with pain during your period, discomfort during exercise, or pain in your daily life, pelvic floor physiotherapy can help you find relief and feel more in tune with your body.

Beyond the physical benefits, physiotherapy also supports your emotional well-being. Dealing with a chronic condition like PCOS can feel overwhelming, but regular sessions with a physiotherapist provide a safe and supportive space to focus on your health. This dedicated time helps you feel more in control, which can lift your spirits and reduce the stress that often comes with managing a chronic condition.

Overcoming the Challenges of PCOS

Living with PCOS isn’t easy, and it’s okay to acknowledge that. The symptoms can be tough to manage, and the emotional toll can be heavy. But you don’t have to face it alone. PCOS Awareness Month reminds us all that there is a community of support out there, ready to offer understanding, advice, and encouragement.

If you’re feeling overwhelmed by your symptoms, reaching out for support can make all the difference. Whether it’s talking to your healthcare provider, joining a support group, or connecting with others who understand what you’re going through, these connections can help you feel less isolated and more empowered to manage your condition.

The Power of Awareness and Advocacy

By raising awareness about PCOS, we can create a world where women with PCOS feel seen, supported, and understood. Advocacy during this month isn’t just about education; it’s about creating real change—pushing for more research, better healthcare services, and policies that support women’s health.

When we talk openly about PCOS, we help to break down the stigma and misinformation that so often surrounds it. We make it easier for women to seek help, to ask questions, and to take control of their health. And we remind everyone that managing PCOS is not just about surviving, it’s about thriving.

PCOS Awareness Month is our chance to come together and show women with PCOS that they are not alone. With the right support and knowledge, you can manage your symptoms, reduce your health risks, and live a full, vibrant life. Physiotherapy is just one of the many tools available to help you on this journey, offering comfort, relief, and a path to better health. This month, let’s celebrate the strength and resilience of every woman living with PCOS and commit to building a world where every woman can access the care and support she deserves.

By TheraTouch Blogs September 11, 2024 0 Comments Physio , , ,

Relief From Joint Pain

Joint pain has a way of creeping into your life, turning even the simplest tasks into a struggle. Whether it’s a sharp twinge in your knee when you climb stairs or a dull ache in your shoulder that never seems to go away, joint pain can hold you back from enjoying life to the fullest. But there’s hope. Orthopedic physiotherapy offers a pathway to relief, providing not just a temporary fix but a long-term solution that addresses the root of your pain.

Staying Active Without Strain

When it comes to joint pain, movement is both your friend and your foe. Staying active is essential for keeping your joints healthy, but it’s important to choose activities that are gentle on your body. Think of low-impact exercises like walking through a peaceful park, gliding through the water in a pool, or cycling along a quiet path. These activities keep your joints lubricated and flexible without adding unnecessary strain. Even something as simple as stretching in the morning can set a positive tone for your day, easing stiffness and preparing your body for the tasks ahead.

Heat, Cold, and the Power of Posture

Exercise is just one piece of the puzzle. How you treat your joints throughout the day also makes a big difference. Heat and cold therapy are two of your best allies in managing pain. Imagine sinking into a warm bath after a long day, the heat soothing your sore muscles and easing tension in your joints. Or picture wrapping an ice pack in a soft cloth and gently pressing it against a swollen knee, the cold numbing the pain and reducing inflammation. Alternating between heat and cold can provide comprehensive relief, addressing both muscle tightness and joint inflammation.

Good posture is another key element in the fight against joint pain. Think of your body as a carefully balanced structure; when one part is out of alignment, it can throw the whole system off. By maintaining proper posture, whether you’re sitting at your desk, standing in line, or walking down the street, you distribute weight evenly across your joints, reducing stress and preventing pain. It’s a small adjustment that can make a big difference, especially if you spend long hours in front of a computer or on your feet.

The Importance of Supportive Footwear

Let’s not forget the importance of what you wear on your feet. Your shoes are the foundation of your movement, and wearing the right ones can help prevent joint pain. Supportive footwear with good arch support and cushioning absorbs shock and helps keep your joints aligned. Picture yourself slipping into a pair of well-cushioned shoes that fit just right, feeling the support with each step. Avoid the temptation of high heels or unsupportive flats; instead, choose shoes that are kind to your joints.

Maximizing Your Physical Activity Sessions

Making your Physical Activity sessions as effective as possible is key to your recovery. Warming up is crucial, think of it as gently waking up your muscles and joints, preparing them for the work ahead. A few minutes of light activity, like a brisk walk or gentle dynamic stretching, can increase blood flow and reduce the risk of injury.

Using resistance bands during your exercises is another trick that can boost your progress. These simple tools add an extra layer of challenge to your workouts, helping to strengthen the muscles around your joints without putting too much pressure on them.

Breathing is often overlooked, but it plays a significant role in how you experience pain and how effectively you perform exercises. Deep, mindful breathing calms the mind and body, helping you stay focused and reducing discomfort.

Staying hydrated is another essential tip for joint health. Water is your joints’ natural lubricant, helping them move smoothly and reducing friction. Aim to drink plenty of water throughout the day, especially if you’re active or spending time in a hot environment.

Listening to your body is perhaps the most important advice of all. Your body knows when something isn’t right, and it’s essential to pay attention to those signals. If an exercise feels too painful or if you experience a sharp twinge during a movement, it’s time to stop and reassess.

Preventing Future Joint Pain

Preventing future joint pain is just as important as managing current discomfort. Strengthening your core is one of the best ways to protect your joints, especially your spine and hips. A strong core provides stability, helping to distribute weight evenly and reduce stress on your joints.

Variety is also vital when it comes to exercise. Repeating the same activities over and over can lead to overuse injuries, which can exacerbate joint pain. By mixing up your routine. Perhaps swimming one day, practicing yoga the next, and going for a bike ride the day after will give your different muscle groups a chance to work while allowing others to rest and recover.

Maintaining a healthy weight is another crucial aspect of joint health. Carrying extra pounds puts added pressure on your joints, particularly those in your knees, hips, and lower back.

When it comes to everyday activities, using proper body mechanics is essential. Lifting, bending, and reaching all have the potential to strain your joints if done incorrectly.

Regular breaks are also key, especially if your job requires long periods of sitting or standing. Sitting for hours on end can make your joints stiff and sore, while standing for too long can put added pressure on your knees and hips.

Accessible Solutions for Joint Pain Management

For those looking to manage joint pain more proactively, there are plenty of accessible solutions available. Fitness apps, for example, offer guided exercises that you can do at home. These apps, often developed by Fitness experts, provide detailed instructions and videos to help you stay on track with your exercises between sessions.

Supportive gear, such as compression sleeves/compression socks, braces, and orthotic inserts, can also make a big difference in managing joint pain. Picture yourself slipping on a compression sleeve that provides gentle support to your knee, or inserting an orthotic into your shoe that helps align your foot and reduce strain on your joints.

Joining a low-impact exercise class is another excellent way to stay active while being kind to your joints. Whether it’s water aerobics, tai chi, or gentle yoga, these classes offer a social, enjoyable way to move your body without causing pain.

Lastly, don’t wait until your joint pain becomes severe to seek help. Consulting an orthopedic physiotherapist early on can prevent problems from worsening and speed up your recovery.

From staying active and using supportive tools to practicing good posture and seeking early intervention, these strategies provide a comprehensive roadmap to recovery. Start your journey to a pain-free life today, and discover just how powerful orthopedic physiotherapy can be.

By TheraTouch Blogs September 3, 2024 0 Comments Physio , , , ,

How can I get Relief from Constipation?

Constipation can be a frustrating and uncomfortable condition that affects many people. It involves infrequent or difficult bowel movements and often leaves you feeling bloated and sluggish. While occasional constipation is normal, persistent issues can disrupt your daily life. Although factors like diet, hydration, and physical activity play significant roles, an often-overlooked factor is the health of your pelvic floor muscles.

How the Pelvic Floor Affects Digestion

Your pelvic floor muscles form a supportive hammock at the base of your pelvis, holding up the bladder, rectum, and for women, the uterus. These muscles are essential for controlling the release of urine and stool. When these muscles function correctly, they relax to allow stool to pass through the rectum and out of your body. However, if these muscles are too tight, weak or dysfunctional, they can contribute to constipation by interfering with this process.

The Benefits of Pelvic Floor Physiotherapy

Pelvic floor physiotherapy targets the underlying issues causing constipation by focusing on the pelvic floor muscles. A trained physiotherapist assesses these muscles and creates a personalized treatment plan to address any dysfunction they find in you and restore normal function.

Relaxing Tight Muscles 

Pelvic floor physiotherapy often involves manual therapy, where the therapist applies gentle pressure and manipulation to the pelvic floor muscles and surrounding tissues. If your muscles are too tight, this therapy can help them relax and release tension. This relaxation makes bowel movements easier and more comfortable.

Strengthening Weak Muscles

For those with weak pelvic floor muscles, the therapist introduces exercises designed to strengthen these muscles. Strengthening the pelvic floor provides better support for the pelvic organs and enhances bowel function. These exercises, often including Kegel exercises, help improve muscle control and coordination, making it easier to pass stool without straining.

Using Biofeedback for Better Control 

Biofeedback is another effective tool in pelvic floor physiotherapy. It involves using sensors to give you real-time feedback on your muscle activity. This feedback helps you learn how to properly engage and relax your pelvic floor muscles during bowel movements. Additionally, your physiotherapist will teach you optimal breathing and posture techniques, which are crucial for facilitating easier bowel movements.

Practical Tips for Managing Constipation

In addition to pelvic floor physiotherapy, you can make several lifestyle changes to manage and prevent constipation. Staying hydrated by drinking plenty of water helps soften stool, making it easier to pass. Eating a fiber-rich diet, including fruits, vegetables, and whole grains, promotes regular bowel movements. Fiber adds bulk to the stool and supports a healthy digestive system.

Regular exercise also plays a key role. Physical activity stimulates your intestines, helping move stool through the colon more efficiently. Even simple activities like walking can make a big difference. Establishing a routine, such as going to the bathroom at the same time each day—ideally after meals—can also help. This routine leverages your body’s natural digestive rhythms to encourage regular bowel movements.

“I Love You” (ILU) Abdominal Massage

Perform the “I Love You” (ILU) Abdominal Massage for constipation, loose bowels, and generalized pelvic and abdominal pain. Always massage from right to left, using soap in the shower or cream on your fingertips.

Begin by forming the letter “I.” Stroke with moderate pressure from your left ribcage down to your left hipbone, repeating this motion 10 times.

Next, form the letter “L.” Stroke with moderate pressure from your right ribcage, moving underneath the ribcage to the left, and down to your left hipbone. Perform this motion 10 times.

Finally, form the letter “U.” Stroke 10 times from your right hipbone up to your right ribcage, across to your left ribcage, and down to your left hipbone.

Finish the massage by gently massaging around your belly button in a clockwise circular motion for 1-2 minutes to stimulate your small intestine. Do this massage once daily for best results.

When to Seek Professional Help

If you struggle with chronic constipation or experience severe symptoms such as pain during bowel movements, blood in your stool, or unexplained weight loss, seek professional help. A pelvic floor physiotherapist can provide specialized care tailored to your needs, helping you find relief from persistent symptoms.

Constipation is a common issue, but it’s manageable with the right approach. Pelvic floor physiotherapy offers a powerful way to address constipation by focusing on the muscles that play a critical role in bowel movements. With techniques like manual therapy, strengthening exercises, biofeedback, and education, you can improve muscle function and achieve lasting relief. Combine this with healthy habits such as staying hydrated, eating a fiber-rich diet, and staying active, and you can enhance your digestive health and overall well-being. If you’re dealing with constipation, consider seeking help from a healthcare professional and explore the benefits of pelvic floor physiotherapy for a more comfortable life.