TheraTouch Blogs, Author at TheraTouch Physiotherapy

By TheraTouch Blogs July 31, 2024 0 Comments Physio kegels, pelvic floor dysfunction, pelvic floor physiotherapy, pelvic health, pelvic health physiotherapy

What Are Kegel Exercises & How Do I Do Them?

We are introducing a mini Kegel series on our blog. This week we talk about what Kegels are and how to do them. Enjoy! Kegel exercises offer a fantastic way to strengthen your pelvic floor muscles, benefiting both men and women. These exercises improve bladder control, reduce the risk of pelvic organ prolapse, and enhance sexual health. Whether you’re new to Kegels or looking to perfect your technique, this guide covers everything you need to know.

Understanding the Pelvic Floor Muscles

Your pelvic floor muscles form a supportive hammock for your bladder, uterus (for women), and rectum. Strengthening these muscles provides significant health benefits, making Kegel exercises a valuable addition to your routine.

Benefits of Kegel Exercises

Kegel exercises significantly enhance your health by strengthening your pelvic floor muscles. If you’re a woman, you’ll notice improved bladder control, preventing the inconvenience of urinary incontinence. By maintaining the integrity of your pelvic floor, you’ll reduce the risk of pelvic organ prolapse, where organs like your bladder or uterus can descend into the vaginal area. Additionally, stronger pelvic muscles will enhance your sexual health and satisfaction by increasing vaginal tone and sensation, which can elevate your overall sexual experience.

For men, Kegel exercises offer similar benefits. You’ll find improved bladder control and prevention of urinary incontinence, which becomes crucial as you age or after prostate surgery. These exercises support your recovery post-surgery by strengthening your pelvic floor muscles, helping restore your urinary function more quickly and efficiently. Additionally, you’ll experience enhanced sexual health, as Kegels can address erectile dysfunction and improve ejaculation control. Strengthening your pelvic floor improves blood flow to your genital area, leading to stronger erections and greater sexual satisfaction.

Identifying Your Pelvic Floor Muscles

Finding the right muscles is crucial for effective Kegel exercises. You can identify them by stopping urination midstream. Only do this to locate the muscles, not regularly. Another method is to tighten the muscles that prevent you from passing gas.

How to Do Kegel Exercises

Step 1: Choose a comfortable position—sitting, standing, or lying down works well.

Step 2: Tighten your pelvic floor muscles (pretending to stop your urine mid stream), holding the contraction for about 3-5 seconds. Ensure you’re not tightening your abdominal, thigh, or buttock muscles.

Step 3: Release the contraction and relax for 3-5 seconds. The relaxation phase is just as important as the contraction.

Step 4: Aim for at least 10 repetitions, three times a day. As your muscles strengthen, gradually increase the duration of contractions and the number of repetitions.

Tips for Effective Kegel Exercises

Consistency is key. Integrate Kegel exercises into your daily routine—whether brushing your teeth, watching TV, or sitting at your desk. Avoid overworking your muscles, as this can lead to fatigue. Remember to breathe normally throughout the exercises, avoiding holding your breath.

Common Mistakes to Avoid

Using the wrong muscles can hinder progress. Ensure you’re only tightening your pelvic floor muscles, not your abdomen, thighs, or buttocks. Don’t skip the relaxation phase between contractions. Consistency is essential; make Kegels a regular part of your routine to see results.

Advanced Kegel Exercises

Once you’re comfortable with the basics, try more advanced techniques. Long hold Kegels involve gradually increasing the duration of each contraction to 10 seconds. Quick flicks, where you quickly contract and relax your pelvic floor muscles, help improve muscle endurance. For a challenge, imagine your pelvic floor as an elevator, lifting your muscles to different “floors” and holding at each level before gradually lowering them back down.

Kegel exercises are a simple yet effective way to strengthen your pelvic floor muscles, offering numerous health benefits. By incorporating these exercises into your daily routine, you can improve bladder control, reduce the risk of pelvic organ prolapse, and enhance sexual health. Consistency and proper technique are key to seeing results. Start today and take control of your pelvic health!

Start integrating Kegel exercises into your daily routine and experience the benefits. If you have any questions or need further guidance, don’t hesitate to reach out. Your pelvic health is important, and these small steps can make a big difference in your overall well-being.

By TheraTouch Blogs July 23, 2024 0 Comments Physio pelvic floor physiotherapy, pelvic health, pelvic health physiotherapy, women's health

What is diastasis recti and how can I treat it?

Every July around the world, we focus on Diastasis Awareness Month to shed light on diastasis recti, a condition where the abdominal muscles separate due to various factors. Often caused by pregnancy or significant weight gain, this separation leads to a protruding belly, lower back pain, and weakened core strength. These symptoms can disrupt daily activities and affect your overall well-being.

Recognizing the Symptoms

Catching diastasis recti early is vital for effective treatment. We all know early detection saves lives. Getting an early diagnosis from a healthcare professional, like a pelvic health physiotherapist, can lead to better outcomes and quicker recovery. These are some of the widely known symptoms;

Abdominal Bulge: This is the notice of a bulge or ridge running down your midline, especially when straining your muscles.

Lower Back Pain: Having a persistent lower back discomfort might indicate a weakened core this is normally associated with diastasis recti.

Difficulty with Core Exercises: Struggling with core-strengthening exercises can also be a red flag.

Steps to Manage and Heal Diastasis Recti

Taking proactive steps when diagnosed can make a big difference in managing diastasis recti. Here’s how to you can do this:

Educate Yourself: Understand diastasis recti by learning about its causes, symptoms, and treatments. Knowledge equips you to make informed decisions about your care.

Work with a Pelvic health physiotherapist: A pelvic health physiotherapist will design a personalized exercise plan to strengthen your core without worsening the separation.

Avoid High-Pressure Activities: Make sure to steer clear of heavy lifting and intense core exercises that increase abdominal pressure and could make the separation worse.

Maintain Good Posture: Having good posture reduces strain on your abdominal muscles and supports healing. Pay attention to your alignment throughout the day.

Wear Supportive Garments: Using an abdominal binder or support band can provide much-needed stability and comfort during recovery.

The Vital Role of Pelvic health physiotherapist

Pelvic health physiotherapist is essential for treating diastasis recti as they are expect on all matters pelvic floor dysfunction. Pelvic health physiotherapist focus on:

Core Strengthening: Participating in gentle exercises like pelvic tilts, modified planks, and deep abdominal breathing help you rebuild core strength.

Improving Posture: Pelvic health physiotherapists will teach you how to maintain proper alignment, which reduces stress on your abdomen and alleviates pain.

Gentle Recovery Exercises: Practicing safe exercises encourage muscle recovery without adding stress. These techniques gradually help bring your muscles back together.

Raising Awareness

Spreading awareness about diastasis recti is crucial. Many people don’t know about this condition or its impact. By using social media, hosting community workshops, and partnering with healthcare providers, we can educate the public and clear up misconceptions. Increased awareness leads to earlier diagnoses and better treatment options, improving many lives.

Supporting Those Affected

Supporting those with diastasis recti makes a huge difference. Here’s how you can help:

Share Information: You can provide accurate details about symptoms, treatment options, and recovery strategies.

Offer Emotional Support: Encourage open conversations among your friends and community to reduce stigma and isolation. Listening and offering empathy can be incredibly helpful. Let people know you are always there for them.

Join Support Groups: Connecting with others who share similar experiences provides valuable advice and encouragement. Misery loves company and so does people. Form a support group if you can.

Celebrating Strength and Recovery

Diastasis Recti Awareness Month is a time to celebrate the strength and resilience of those affected. Their recovery journeys inspire us all. By raising awareness, offering support, and advocating for better care, we can positively impact many lives.

Let’s use this month to educate, support, and inspire action towards a world where diastasis recti is well-understood and effectively treated. Together, we can ensure that diastasis recti no longer hinders anyone from living a healthy, active life. Spread love and kindness whenever you get a chance.

By TheraTouch Blogs July 17, 2024 0 Comments Physio chronic pain, pelvic floor dysfunction, pelvic floor physiotherapy, pelvic health, pelvic health physiotherapy, women's health

5 Signs That You Should See A Pelvic Floor Physiotherapist

Hello there! Let’s take a moment to discuss a crucial aspect of our health, our pelvic floor and when to see a pelvic floor physiotherapist. Sometimes, our bodies send us subtle signals that something might be off, and it’s important to pay attention to those hints. If you’ve ever wondered whether it’s time to see a pelvic floor physiotherapist, here are five clear signs that it might be time to book that appointment. Let’s dive in!

No. 1 When you have leaks while sneezing, coughing, or laughing

Ever been in the middle of a hearty laugh or a big sneeze, only to find yourself frantically trying to hold things together? If you’re dealing with unexpected leaks when you sneeze, cough, or laugh, you might be experiencing what’s known as stress urinary incontinence. This happens when your pelvic floor muscles can’t quite keep up with the pressure of everyday activities. But don’t worry, there’s help! A pelvic floor physiotherapist can work with you to strengthen these muscles through specialized exercises.0 With their guidance, you can build up your muscle strength and regain that feeling of control, so you can sneeze or laugh without a second thought.

No.2 When you experience uncontrollable gas or pelvic noises

Have you ever been in a quiet setting and heard an unexpected noise from your pelvic area? These little sounds can be more than just awkward and embarrassing; they can signal that your pelvic floor muscles aren’t working in harmony like they should. This is where a pelvic floor physiotherapist comes in. They’ll help you get to the root of the issue with techniques designed to improve muscle coordination and control. You will be learning techniques to manage those noises.

No.3. When You Feel a Heaviness or Pressure in your Pelvic area.

Imagine this: you’ve been on your feet for a while, or you’ve just gone for a long walk, and you start to feel a strange heaviness or pressure in your pelvic area. This feeling can be more than just a nuisance; it could be a sign of pelvic organ prolapse. This happens when the pelvic organs start to descend because the pelvic floor muscles are too weak to support them. A pelvic floor physiotherapist can offer you targeted exercises to help strengthen those muscles and alleviate the pressure you’re feeling. They might also introduce you to tools like a pessary or suggest lifestyle adjustments.

No.4. When Intimacy Feels More Painful Than Pleasurable

Intimacy should be a source of joy and connection, but if you’re experiencing pain during sex, it’s a sign that something might be wrong with your pelvic floor. This condition, known as dyspareunia, means your pelvic floor muscles might be too tight or not functioning as they should. A pelvic floor physiotherapist can help you navigate this sensitive issue with compassion and expertise. They’ll teach you relaxation exercises and stretches specifically designed to ease muscle tension. Additionally, they offer valuable insights into pelvic floor health and provide strategies to make intimacy a more enjoyable experience.

No.5. Rapid Bathroom Breaks

Do you find yourself spending more time in the bathroom than you’d like? Whether it’s frequent trips to the toilet, struggling with constipation, or feeling like you can never fully empty your bladder, these issues are often signs of pelvic floor dysfunction. A pelvic floor physiotherapist is your go to expert for addressing these bathroom troubles. They’ll work with you to develop a customized plan that might include exercises for strength, bladder training techniques, and dietary advice to improve your symptoms. With their help, you can get your bathroom routine back on track and feel more at ease.

Your pelvic floor plays a vital role in your overall health and well-being. If any of these signs resonate with you, it might be time to reach out to a pelvic floor physiotherapist. They’re here to help you strengthen, heal, and regain control so you can enjoy life to the fullest. Listen to your body and take that first step toward a more comfortable and confident you!

If you are looking for a good pelvic floor physiotherapist, TheraTouch Physiotherapy is committed to helping you on your journey to pelvic wellness. It is located at 2249 Carling Avenue, Suite 201, on the second floor of the Carling Corporate Centre, conveniently close to Carlingwood Shopping Centre.

By TheraTouch Blogs July 11, 2024 0 Comments Physio

Juvenile Arthritis: Causes, Symptoms, Treatments

Every July, we celebrate Juvenile Arthritis Awareness Month. This sheds light on the challenges faced by kids and teens dealing with juvenile arthritis. Unlike adult arthritis from wear and tear, this condition occurs when the immune system mistakenly attacks the body’s own tissues. It leads to constant pain, swelling, stiffness, and sometimes fever and tiredness, making everyday activities like walking and playing tough.

Why Early Help Matters

Getting diagnosed early is crucial. Specialists called pediatric rheumatologists are experts in diagnosing and planning treatments for kids. Treatments often include medicines to reduce swelling, physical therapy to keep joints moving well, and sometimes surgery. The goal is to help kids with juvenile arthritis live active lives without the condition getting in the way.

Research is vital for understanding and treating it. Scientists are working to find out what causes it, create new treatments, and even find a cure. Supporting research during this Awareness Month helps fund these important efforts, bringing hope to families affected by this condition.

The Role of Physiotherapy

Physiotherapy is key for managing juvenile arthritis. Physiotherapists create exercises that build strength, keep joints flexible, and reduce pain. They also teach ways to protect joints during daily activities and keep good posture. Fun activities like stretching and gentle aerobic exercises keep kids engaged and motivated.

Spreading the Word

It’s important to raise awareness about juvenile arthritis. Many people don’t realize kids can get arthritis and may mistake symptoms for growing pains. Using social media, community events, and working with doctors can help spread the right information. Diagnosing arthritis early means better treatment and happier kids.

Helping Families

Families dealing with this face challenges like finding good healthcare and managing stress. Special organizations offer support, information, and even financial help. Highlighting these resources during this Awareness Month helps families find the support they need.

Tips for Handling Juvenile Arthritis

If you’re a parent or caregiver, you can do a lot to help manage your child’s arthritis:

Learn About It: Understanding it helps you make better choices for your child’s care.

Stick to a Routine: A daily plan that includes medicine, exercise, and rest can help manage symptoms.

Encourage Moving: Gentle exercises like swimming or yoga strengthen muscles and keep joints flexible.

Watch Their Diet: Foods like fruits and veggies that fight inflammation are good, while sugary snacks and processed foods can make things worse.

Use Heat and Cold Warm baths or cold packs can ease pain and stiffness.

Mind Their Feelings: Living with arthritis can be tough emotionally too. Keep communication open and consider counseling if needed.

Juvenile Arthritis Awareness Month celebrates the bravery of kids and families facing this challenge. Their stories inspire us to raise awareness, improve treatments, and support each other. Together, we can create a future where it doesn’t hold back any child.

By TheraTouch Blogs July 3, 2024 0 Comments Physio Drinking water, Health, Hydration, Summer

How Much Water Do I Need to Drink Daily?

Ever feel sluggish, cranky, or find it hard to concentrate? It might not just be a bad day; you could be dehydrated. Water is essential for almost every function in our bodies, yet many of us don’t drink enough. Let’s chat about why hydration matters, how to figure out how much water you really need, and some easy, practical tips to keep your hydration game strong, especially during this summer.

Why Hydration Matters

Water does so much for our bodies. It regulates body temperature, keeps joints lubricated, transports nutrients, and helps flush out waste. Staying well-hydrated can boost your mood, energy levels, and even help you think more clearly. On the flip side, dehydration can lead to headaches, fatigue, dry skin, and more serious problems like kidney stones and urinary tract infections. So, getting enough water each day is a big deal for your overall health.

How Much Water Do You Need?

A common question is, “How much water should I drink?” The answer can vary, but here’s a simple formula to get you started:

Take your weight in pounds and divide it by 2. That number is the amount of fluid you should aim to drink in ounces each day. For instance, if you weigh 150 pounds, you should be drinking about 75 ounces of water daily.

Keep in mind, this is a general guideline. Your needs might be higher if you’re active, live in a hot climate, or are pregnant or breastfeeding. The key is to listen to your body and adjust your intake as needed.

Summer and Hydration

Staying hydrated becomes even more critical during the summer. The hot weather increases your body’s need for fluids, as you sweat more to stay cool. It’s easy to become dehydrated without realizing it, especially if you’re spending time outdoors or exercising. Drinking plenty of water can help you avoid heat exhaustion and heat stroke, which are serious conditions caused by dehydration and overheating.

Easy Tips to Stay Hydrated

Start your day with a glass of water. It’s a great way to wake up your body and replenish fluids lost overnight. Keeping a reusable water bottle with you throughout the day can make it easier to take sips regularly. If you’re the forgetful type, set reminders on your phone or use a hydration app to nudge you to drink water at regular intervals.

If plain water isn’t your thing, jazz it up! Infusing your water with fruits like berries, or herbs like mint can make it more enjoyable. The plus is, you get to experiment with different flavors. Eating water-rich foods can also help boost your hydration. Fruits like watermelon, oranges, and strawberries, and vegetables like cucumbers and lettuce, are not only delicious but also help keep you hydrated.

Pay attention to your body’s signals. One simple way to check your hydration is by looking at the color of your urine. If it’s pale yellow, you’re likely well-hydrated. If it’s dark yellow or amber, it’s time to drink more water.

Seek Professional Advice

While these tips are helpful for most people, it’s important to talk to a healthcare professional if you have specific health concerns or conditions that affect your hydration needs. Conditions like heart disease, kidney issues, or electrolyte imbalances can require personalized hydration strategies. If you experience symptoms of dehydration like dizziness, extreme thirst, infrequent urination, or confusion, seek medical advice right away.

Hydration is a cornerstone of good health. By understanding your body’s fluid needs and incorporating simple habits to meet them, you can significantly improve your well-being. Use the weight-based formula to calculate your daily fluid intake, listen to your body’s signals, and make hydration a priority in your daily routine.

Staying hydrated doesn’t have to be a chore. With a little mindfulness and effort, it can become a seamless part of your lifestyle, helping you feel your best every day. So, especially as we dive into the hot summer days, let’s make sure we’re staying hydrated. Cheers to your health, one sip at a time!

By TheraTouch Blogs June 27, 2024 2 Comments Physio chronic pain, pain, pelvic floor dysfunction, pelvic floor physiotherapy, pelvic health, pelvic health physiotherapy, prolapse, Prolapse awareness

Pelvic Organ Prolapse Awareness Month

June is Pelvic Organ Prolapse (POP) Awareness Month, a crucial time dedicated to educating women about this often-misunderstood condition. Pelvic organ prolapse occurs when the muscles and tissues supporting your pelvic organs weaken, causing one or more of these organs to drop or press into or out of your vagina.

What is Pelvic Organ Prolapse?

Pelvic organ prolapse is a condition where your pelvic organs (bladder, uterus, rectum, and bowel) slip out of their normal position due to weakened supporting structures including pelvic floor muscles. This can lead to discomfort, urinary issues, and other complications. It is more common in women who have given birth, especially those who have had multiple vaginal deliveries.

Who is susceptible to pelvic organ prolapse?

Pelvic organ prolapse (POP) can occur in individuals of any gender, though it is more prevalent in women and people assigned female at birth (AFAB). Men and those assigned male at birth (AMAB) may also experience conditions like bladder and rectal prolapse.

What are the types of pelvic organ prolapse that exist?

Generally, the type of prolapse you experience depends on the location of the weaknesses in your supporting structures including the pelvic floor and the organs that are affected. The severity and symptoms can vary based on these factors. These are the types;

Anterior vaginal wall prolapse (cystocele): When the supporting structures including the pelvic floor muscles above the vagina weaken, the bladder can shift out of position and press against the vaginal wall. This condition, known as cystocele, is the most common form of pelvic organ prolapse (POP).

Uterine prolapse: Weakened supporting structures including the pelvic floor can cause the uterus to descend into the vaginal canal.

Posterior vaginal wall prolapse (rectocele): Weakness in the supporting structures including the pelvic floor muscles between the vagina and rectum can cause the rectum to protrude into the back wall of the vagina. This condition is referred to as rectocele.

Enterocele: A weakening of the supporting structures including the pelvic muscles can result in the small intestine bulging into the upper part or back wall of the vagina.

Urethrocele: Weakened supporting structures including the pelvic floor muscles can cause the urethra, the tube that carries urine from the bladder to outside the body, to sag. This condition often occurs alongside a cystocele.

Vaginal vault prolapse: Sometimes, the top part of the vagina (vaginal vault) can drop into the vaginal canal due to the weakening of the supporting structures including the pelvic floor muscles.

Common symptoms include:

Pelvic organ prolapse (POP) can manifest with a variety of symptoms, often depending on the specific organs involved and the severity of the prolapse. Some of them are;

A bulge or protrusion in your vaginal area
A feeling of pressure or fullness in your pelvic area
Urinary incontinence or retention
Difficulty with bowel movements
Abdominal /Pelvic / Back pain
Discomfort or pain during intercourse

Causes and Risk Factors

The primary cause of POP is the weakening of your supporting soft tissue & pelvic floor muscles, which can occur due to:

Childbirth: Especially with multiple or complicated deliveries.
Aging: Muscle tone naturally decreases with age.
Menopause: Lower estrogen levels can weaken your pelvic tissues.
Hysterectomy: Removal of the uterus can sometimes increase risk of prolapse of your other organs.
Chronic Coughing or Constipation: These conditions increase pressure on your pelvic floor.

Treatment Options

Non-Surgical Treatments

For individuals experiencing pelvic organ prolapse (POP), there are several non-surgical treatment options available. These approaches aim to alleviate symptoms, improve pelvic floor function, and enhance quality of life without the need for invasive procedures. These are;

Pelvic Floor Physiotherapy: Strengthening your pelvic floor muscles can alleviate mild to moderate symptoms.

Pessary Devices: A pessary is a device inserted into your vagina to support the prolapsed organs.

Lifestyle Changes: Maintaining a healthy weight, limiting heavy lifting, and managing constipation can help reduce symptoms.

Surgical Treatments

When non-surgical treatments are insufficient to manage pelvic organ prolapse (POP) or the condition is more severe, surgical intervention may be necessary. Your options are;

Pelvic Floor Repair Surgery: These are procedures to repair weakened/lax supporting soft tissues.

Hysterectomy: In severe cases of uterine prolapse, removing the uterus may be recommended by specialists.

Minimally Invasive Surgeries: Laparoscopic or robotic surgeries to correct prolapse with shorter recovery times.

How Pelvic Floor Physiotherapy Helps

Pelvic floor physiotherapy can be a highly effective treatment for pelvic organ prolapse, especially in mild to moderate cases. This specialized form of physical therapy focuses on strengthening your pelvic floor , core & pelvic muscles, improving their function, and reducing the symptoms of POP.

Benefits of Pelvic Floor Physiotherapy

Pelvic floor physiotherapy provides numerous detailed benefits for improving pelvic health. By engaging in targeted exercises, you strengthen your pelvic floor muscles, which are crucial for supporting your pelvic organs effectively. This increased muscle strength not only improves support but also enhances muscle coordination, making everyday activities easier and more comfortable. Many women find that consistent physiotherapy sessions lead to a significant reduction in symptoms such as urinary incontinence, pelvic pressure, and pain. What’s more, this non-invasive treatment option avoids the risks and recovery time associated with surgery, offering a safe and effective path to better pelvic health and overall quality of life.

Prevention of Pelvic Organ Prolapse

Preventing pelvic organ prolapse (POP) involves several proactive measures that can effectively reduce the risk of developing this condition. Regular pelvic floor exercises, such as Kegels, are crucial as they strengthen your pelvic muscles, providing better support for your pelvic organs.

Maintaining a healthy diet rich in fiber and staying hydrated help prevent constipation, which can strain your pelvic floor muscles. Weight management is also important to avoid unnecessary pressure on your pelvic floor. Using proper lifting techniques and minimizing heavy lifting whenever possible can further protect against pelvic floor strain.

Finally, quitting smoking is essential as it can prevent chronic coughing, which puts additional stress on your pelvic floor muscles. By adopting these preventive strategies, you can significantly enhance your pelvic health and reduce the likelihood of developing pelvic organ prolapse.

TheraTouch offers specialized pelvic floor physiotherapy among others to help manage and treat Pelvic Organ Prolapse (POP). We provide personalized care and support to improve your pelvic health and quality of life. Remember, early intervention can make a significant difference. If you suspect you may have POP, don’t hesitate to seek medical advice. We are here to help.

By TheraTouch Blogs June 20, 2024 0 Comments Physio dyspareunia, pelvic floor dysfunction, pelvic floor physiotherapy, pelvic health, pelvic health physiotherapy, vaginismus

Vaginal Dilators: When and How to Use

Hello everyone,

Today, I want to share some insights about a crucial tool that can make a significant difference for many women across the globe experiencing vaginismus or dyspareunia (painful sex), I present to you Vaginal Dilators. These conditions can be distressing and have a profound impact on one’s quality of life, but with the right approach, there’s hope for improvement.

Understanding Vaginismus and Dyspareunia

Vaginismus is a condition where the muscles around the vagina involuntarily tighten, making penetration painful or impossible. This can occur due to various reasons, including anxiety, past trauma, or even without an apparent cause.

Dyspareunia is often referred to as persistent or recurrent pain during intercourse. This can stem from various physical or psychological factors, including infections, hormonal changes, or muscle spasms.

Both conditions can lead to significant physical discomfort and emotional distress, making it essential to find effective ways to manage and treat them.

How Vaginal Dilators Help You

Vaginal dilators are smooth, cylindrical devices designed to be inserted into the vagina to help stretch and desensitize the vaginal muscles. They come in various sizes, typically made of medical-grade plastic or silicone. The goal is to start with a small dilator and gradually move to larger sizes as your comfort increases, helping to reduce pain and improve muscle flexibility.

How to Use Vaginal Dilators

When you’re ready to start using vaginal dilators, it’s important to choose the right one. Begin with the smallest dilator in the set. It should be easy to insert without causing significant pain, and ensure it’s made from a body-safe material like medical-grade silicone.

First things first, preparation is key. Find a quiet, comfortable space where you feel relaxed and unhurried. Wash your hands and the dilator with warm water and mild soap to maintain hygiene.

Next, apply a generous amount of water-based lubricant to the dilator and your vaginal opening. This will help ease insertion and reduce friction. Once you’re ready, lie down in a comfortable position, such as on your back with your knees bent and legs apart. Some people find a semi-sitting position or lying on their side to be more comfortable.

Remember to take deep breaths to help relax your pelvic muscles. Practicing mindfulness or relaxation exercises beforehand can also be beneficial.

Now you gently insert the dilator into your vagina. If you feel resistance or pain, stop and try to relax your muscles further. It’s okay to take breaks and go slowly. The goal is to avoid causing discomfort.

Use the dilator for about 10-15 minutes each day. As you become more comfortable, gradually increase the size of the dilator. Don’t rush the process.

Only move to the next size only when you feel ready and the current size is comfortable. Regular use is key to seeing progress. Consistency helps in gradually desensitizing the vaginal muscles and reducing involuntary tightening.

Here Are Some Practical Tips You Can Try

Using vaginal dilators can feel intimidating at first, but with time and practice, it becomes easier. Patience is key. Progress might be slow, and that’s okay. Every small step forward is a victory. Celebrate your progress, no matter how minor it seems.

Don’t skimp on the lubricant. It makes the process much more comfortable and reduces friction, which can help prevent irritation. Use the dilators in a calm, private setting where you feel safe and relaxed. Soft music, dim lighting, or a warm bath beforehand can help create a soothing atmosphere.

Regular, consistent use is essential for success. Make it a part of your daily routine to ensure you’re making steady progress. Don’t hesitate to reach out to your specialist with any questions or concerns. They can offer personalized advice and additional strategies based on your specific needs.

Managing vaginismus and dyspareunia can be challenging, but remember that you’re not alone. Using vaginal dilators is a powerful tool in your treatment plan, and with patience and persistence, you can make significant progress. Seek guidance from your pelvic health physiotherapist or healthcare provider to get personalized advice tailored to your needs.

Be kind to yourself, celebrate your achievements, and stay committed to your health and well-being. Your journey might have its ups and downs, but every step you take is a step towards a more comfortable and fulfilling life. Stay strong, stay patient, and keep moving forward. You’ve got this.

By TheraTouch Blogs June 16, 2024 0 Comments Physio chronic pain, fathers day, physiotherapy, tips for dads, waist pain

Lower Back Pain, Tips for Dads to Manage

Happy Father’s Day to all the amazing dads out there! Today, we celebrate your strength, love, and dedication. Being a father is such a rewarding journey, but let’s be real, it often comes with physical demands that can lead to some annoying discomfort, especially in your lower back and waist. To help you manage and alleviate lower back pain, I’ve pulled together some expert tips that will keep you healthy and active for all those precious family moments.

Managing Lower Back Pain: Expert Tips for Dads

As you juggle the responsibilities of fatherhood, it’s essential to take care of your physical health. Here’s how you can manage lower back pain:

1. Stay Active

Exercise Regularly: Try to fit in some low-impact exercises like walking, swimming, or cycling. Aim for at least 30 minutes of moderate exercise most days.

Core Strengthening: Focus on exercises that target your core muscles. A strong core supports your lower back and improves overall stability. Planks, bridges, and bird-dogs are great options to include in your routine.

Daily Stretching: Make it a habit to do simple stretches like hamstring and lower back stretches every day. These stretches improve flexibility and reduce muscle tension. Hold each stretch for at least 30 seconds and repeat 2-3 times. Trust me, it makes a huge difference!

2. Maintain Good Posture

Stand Tall: Keep your shoulders back, your head level, and avoid slouching. Proper posture aligns your spine and reduces unnecessary stress on your back. You might even consider using a posture-correcting device or app to remind you to maintain good posture.

Sit Smart: Use chairs that support your lower back. When sitting for long periods, take regular breaks to stand, stretch, and walk around. A lumbar support cushion can also help maintain the natural curve of your spine. If you work at a desk, make sure your workstation is set up ergonomically. Your chair should support your lower back, your feet should rest flat on the floor, and your computer screen should be at eye level.

3. Lift Properly

When lifting objects, bend at the knees and keep your back straight. This technique uses your leg muscles, which are stronger, to do the heavy lifting.

Keep Objects Close: Hold objects close to your body when lifting to minimize the strain on your back. Avoid twisting your body while carrying heavy items.

Use Tools and Ask for Help: Whenever possible, use tools like a dolly or lifting straps to help with heavy lifting. Don’t hesitate to ask for help if something is too heavy to lift alone. No need to be a hero here, save your back!

4. Stay Hydrated and Eat Well

Drink Plenty of Water: Staying hydrated helps maintain the elasticity of soft tissues and the fluidity of joints. Aim for at least 8 glasses of water a day, and more if you’re active.

Eat a Balanced Diet: Load up on anti-inflammatory foods like fruits, vegetables, lean proteins, and omega-3 fatty acids. These nutrients support your overall health and can reduce inflammation that contributes to pain.

5. Rest and Recover

Quality Sleep: Make sure you get enough sleep on a supportive mattress that keeps your spine aligned. Consider using a pillow that supports your neck properly. Aim for 7-9 hours of quality sleep each night.

Take Breaks: Avoid prolonged periods of physical exertion. Take regular breaks to rest, especially if your daily activities involve heavy lifting or repetitive motions. Listen to your body and give it time to recover. You deserve it!

Quick Exercises You Can Do at Home

1. Pelvic Tilts (For Core Strength and Lower Back Flexibility)

Lie on your back with knees bent and feet flat on the floor.
Tighten your abdominal muscles and push your lower back into the floor.
Hold for a few seconds and then relax. Repeat 10 times.

2. Knee-to-Chest Stretches (For Lower Back Stretching and Pain Relief):

Lie on your back with knees bent.
Bring one knee up to your chest, holding it with both hands.
Hold for 20 seconds, then switch legs. Repeat 5 times on each side.

3. Cat-Cow Stretch (For Spine Mobility and Flexibility)

Get on your hands and knees.
Arch your back up towards the ceiling (Cat), then slowly lower it down and lift your head and tailbone towards the ceiling (Cow).
Repeat 10 times, moving smoothly between positions.

To all the dads managing Lower back pain and still giving their all every day, I salute you! Your strength, resilience, and love are truly inspiring. Remember, taking care of your health is just as important as taking care of your family. Embrace these tips and consider physiotherapy to keep you strong and active for all the adventures ahead.

Happy Father’s Day!

By TheraTouch Blogs June 11, 2024 0 Comments Physio chronic pain, Mommy wrist, Mothers, pain, physiotherapy

What is Mommy Wrist and How can we Treat it?

Hello Moms! Managing the demands of motherhood can sometimes lead to physical challenges like mommy wrist, also known as De Quervain’s tenosynovitis. Let’s explore this condition together and learn how to manage it effectively so you can continue to enjoy your role as a mom to the fullest.

Understanding Mommy Wrist

Have you noticed pain around the base of your thumb? That might be mommy wrist. It happens when the tendons around your thumb become inflamed due to all those repetitive movements we do every day—lifting, carrying, and holding our little ones. Here are some tips I recommend for managing mommy wrist:

1. Take Frequent Breaks

I recommend taking short breaks during activities that strain your wrists. Gently stretching your wrists and fingers can keep them flexible and reduce discomfort.

2. Practice Gentle Exercises

You should perform wrist and thumb stretches to improve flexibility and reduce stiffness. These exercises can really make a difference in how your wrist feels.

3. Maintain Proper Form

Try to keep your wrists straight when lifting your baby or any heavy object. This helps avoid unnecessary strain. Proper form can prevent a lot of pain and make everyday tasks more comfortable.

4. Apply Ice Packs

Whenever you feel inflammation, apply ice packs wrapped in a cloth to the affected area for 15-20 minutes. This simple step can bring a lot of relief.

Recognize Mommy Wrist Symptoms

Let’s talk about some symptoms you might notice:

Pain and Tenderness: You might feel discomfort at the base of your thumb and along your wrist.

Swelling and Inflammation: Noticeable swelling and warmth in the affected area are common.

Difficulty with Gripping: You might have trouble holding objects, especially when using your thumb.

Popping Sensation: A clicking or snapping sound when moving your thumb or wrist is another sign.

Know the Triggers

Understanding what triggers mommy wrist can help you manage it better:

Repetitive Movements: Lifting, carrying, and repetitive tasks can strain your wrist tendons.

Awkward Hand Positions: Holding your baby with your wrist bent or thumb extended increases strain.

Hormonal Changes: Fluctuations during pregnancy and postpartum can weaken your tendons.

Ways to Treat Mommy Wrist Effectively

Here’s how you can treat and manage mommy wrist effectively:

1. Rest and Modification

You should avoid activities that aggravate your wrist and give it time to heal. Sometimes, taking a break is the best remedy.

2. Cold and Heat Therapy

I recommend alternating between ice packs and warm compresses to reduce inflammation and soothe your wrist.

3. Wrist Splinting

Using a wrist splint can immobilize your wrist and promote healing. It might feel restrictive, but it’s worth it.

4. Physical Therapy

Consider strengthening muscles and improving flexibility with targeted exercises. Physiotherapy can play a crucial role in mommy wrist recovery.

Immediate Relief Tips

If you’re experiencing discomfort, try these immediate relief tips:

Rest Your Wrist: Stop the activity causing discomfort and rest your wrist immediately.

Ice Pack: Apply ice packs wrapped in a cloth to the affected area for 15-20 minutes to reduce pain and swelling.

Elevate Your Wrist: Keep your wrist elevated above heart level to reduce swelling.

Gentle Massage: A gentle massage can improve blood circulation and alleviate pain.

Use Supportive Devices: Reduce strain on your wrist with a wrist brace or splint.

Proactive Steps to Prevent Mommy Wrist

Here’s how you can prevent mommy wrist:

1. Proper Lifting Techniques

You should lift with your legs and avoid straining your wrists. Your legs are much stronger and can handle the weight better.

2. Wrist Support: Wearing a supportive brace during repetitive tasks can keep your wrists stable.

3. Regular Breaks: Take regular breaks to rest your wrists and stretch during activities to prevent overuse.

4. Hand and Wrist Exercises: Strengthen muscles to prevent injury and enhance stability.

5. Choose Ergonomic Gear: Minimize wrist strain with ergonomic baby carriers and strollers.

6. Delegate Tasks: Don’t hesitate to share the responsibilities to avoid overburdening your wrists. Asking for help is okay!

7. Self-Care: Prioritize relaxation techniques to reduce your overall stress and avoid inflammation.

When to Consult a Healthcare Provider

It’s crucial to know when to seek professional help. You should consult a healthcare provider if:

Persistent Symptoms: Pain persists despite home remedies.

Limited Mobility: You have difficulty performing daily activities due to wrist pain.

Visible Signs of Inflammation: Swelling, redness, or warmth around your wrist area.

Dear Moms, managing mommy wrist is crucial for your well-being as you take care of your family. By understanding this condition and following these tips, you can continue to embrace motherhood with comfort and confidence. Remember to prioritize self-care and seek help when needed. Physiotherapy can be an essential part of your recovery journey. Here’s to healthier, happier wrists and super moms!

By TheraTouch Blogs June 4, 2024 0 Comments Physio

Concussion and Rehabilitation

Concussion, often referred to as a mild traumatic brain injury (mTBI). It is a common injury resulting from a blow or jolt to the head, neck, or body. While concussions are typically considered mild, they can have significant short- and long-term consequences. Impacting physical, cognitive, emotional, and social aspects of life. In this comprehensive guide, we’ll explore the complexities of concussion, its symptoms, diagnosis, and evidence-based strategies for recovery and rehabilitation.

Understanding Concussion

Concussion occurs when the brain experiences acceleration-deceleration forces within the skull, leading to temporary changes in brain function. Common causes of concussion include falls, motor vehicle accidents, sports-related injuries, and physical assaults. While symptoms of concussion can vary widely among individuals, they may include

Headache or pressure in the head
Dizziness or balance problems
Nausea or vomiting
Sensitivity to light or noise
Blurred vision or double vision
Confusion or difficulty concentrating
Memory problems
Mood changes, such as irritability or anxiety

Identifying Signs and Symptoms

Recognizing the signs and symptoms of concussion is crucial for prompt diagnosis and appropriate management. While some symptoms may appear immediately following the injury, others may develop gradually over hours or days. It’s essential to seek medical attention if you experiences any of the following symptoms after a head injury:

Loss of consciousness
Persistent or worsening headache
Seizures or convulsions
Slurred speech or difficulty speaking
Weakness or numbness in the limbs
Difficulty waking up or excessive drowsiness

Diagnosis and Treatment Options

Diagnosis of concussion typically involves a thorough medical history, physical examination, and evaluation of symptoms by a healthcare professional. While imaging tests such as CT scans or MRI may be used to rule out more severe brain injuries. They are often normal in cases of concussion. Treatment options for concussion focus on symptom management, rest, and gradual return to activities. These may include:

Physical and cognitive rest: Limiting physical and cognitive exertion, including screen time and academic or work-related activities, to allow the brain to heal.

Symptom management: Medications such as pain relievers, anti-nausea drugs, or sleep aids. It may be prescribed to alleviate specific symptoms of concussion.

Gradual return to activity: Once symptoms improve, a gradual return to activities such as school, work, exercise, and sports. It is recommended under the guidance of a healthcare professional.

Recovery and Rehabilitation Strategies

1. Pelvic Floor physiotherapy: Pelvic floor physiotherapists can assess and address balance deficits, gait abnormalities, and vestibular dysfunction. Which is commonly associated with concussion through targeted exercises, manual therapy, and vestibular rehabilitation techniques.

2. Cognitive Rehabilitation: Occupational therapists and speech-language pathologists can help individuals manage cognitive deficits such as attention, memory. Executive function impairments through cognitive rehabilitation exercises and compensatory strategies.

3. Visual Rehabilitation: Optometrists or vision therapists can evaluate and treat visual disturbances. Such as blurred vision, double vision, or visual tracking deficits through vision therapy, prism lenses, and visual processing exercises.

4. Psychological Support: Psychologists or counselors can provide emotional support, coping strategies. Cognitive-behavioral interventions to address anxiety, depression, or adjustment issues following a concussion.

5. Gradual Return to Activity: Once symptoms have resolved, a gradual return to physical and cognitive activities is recommended. Guided by a healthcare professional to monitor for symptom recurrence. Ensure a safe and successful return to pre-injury levels of function.

Concussion is a complex injury that requires careful management and rehabilitation to optimize recovery and prevent long-term complications. Through a multidisciplinary approach encompassing pelvic floor physiotherapy, cognitive rehabilitation, visual rehabilitation, and psychological support. Individuals can achieve significant gains in symptom resolution, functional recovery, and overall well-being following a concussion. If you or someone you know has experienced a concussion, seeking timely medical attention. Participating in comprehensive rehabilitation services is essential for a successful recovery journey. With dedication, support, and appropriate care, the path to concussion recovery can be one of resilience, healing, and renewed vitality.

Author: TheraTouch Blogs