Ottawa Physiotherapy | Health & Physiotherapy Insights

By TheraTouch Blogs August 14, 2024 0 Comments Physio kegels, pain, pelvic floor dysfunction, pelvic floor physiotherapy, pelvic health, pelvic health physiotherapy, women's health

Are Kegels Right For Me?

On our last blog for this series, we will be talking about why Kegels might not be right for you yet. When it comes to enhancing pelvic floor health, Kegel exercises are often the go-to recommendation. These exercises, named after Dr. Arnold Kegel, are intended to strengthen the pelvic floor muscles. While they can offer numerous benefits, they might not be suitable for everyone. Before you start incorporating Kegels into your routine, it’s important to understand why they might not be the best choice for you at this time.

What Are Kegel Exercises?

Kegel exercises involve contracting and relaxing the pelvic floor muscles, which support essential organs such as the bladder, uterus, and rectum. They are commonly suggested to improve bladder control, reduce the risk of pelvic organ prolapse, and boost sexual health. However, not every pelvic floor needs strengthening. In some situations, Kegels might actually worsen existing problems.

Existing Pelvic Floor Dysfunction

If you have pelvic floor dysfunction, doing Kegels could aggravate your condition. Pelvic floor dysfunction can show up as muscle tightness, weakness, or both. If your muscles are already overly tense or tight, adding more tension through Kegels could lead to increased discomfort or pain.

Chronic Pelvic Pain

Chronic pelvic pain is a complex issue that can be influenced by various factors, including muscle tension. If you suffer from chronic pelvic pain, Kegels might not be appropriate because they could intensify your pain. Focusing on relaxation techniques and other therapies might be more beneficial for managing this condition.

Difficulty with Muscle Relaxation

Kegel exercises require both contraction and relaxation. If you have difficulty fully relaxing your pelvic floor muscles, Kegels could create further imbalance. A healthy pelvic floor needs a proper balance between muscle contraction and relaxation.

Incorrect Technique

Incorrectly performing Kegels can also be counterproductive. Many people unknowingly engage the wrong muscles, such as the buttocks, thighs, or abdomen, instead of the pelvic floor muscles. This can lead to ineffective results and potential muscle strain.

Unidentified Underlying Conditions

Before starting any exercise regimen, it’s vital to rule out underlying conditions that might be contributing to your pelvic floor issues. Conditions like interstitial cystitis, endometriosis, or pelvic pain require specific treatment approaches. Kegels alone might not address these underlying problems and could potentially cause more harm.

Alternative Approaches

If Kegels aren’t right for you, don’t worry, there are alternative approaches that might be more suitable. Working with a pelvic floor physical therapist can help you identify the specific issues affecting your pelvic floor health. A therapist can guide you through personalized exercises and techniques tailored to your condition, ensuring you’re targeting the right muscles and using proper form.

Manual Therapy: A Hands-On Approach

In addition to alternative exercises and techniques, manual therapy is a valuable component of pelvic floor physiotherapy. This hands-on approach involves a therapist using their hands to manipulate muscles, tissues, and joints, providing targeted relief from pain and discomfort. Techniques like soft tissue mobilization, myofascial release, and trigger point therapy can help alleviate tension, improve circulation, and promote healing. Manual therapy can be particularly beneficial for addressing issues such as pelvic pain, incontinence, and painful intercourse, offering a personalized and effective treatment option for those who may not benefit from Kegels.

Breathing and Relaxation Techniques

Incorporating breathing exercises and relaxation techniques can help alleviate tension in the pelvic floor muscles. Practices such as diaphragmatic breathing, progressive muscle relaxation, and yoga can promote overall pelvic floor health.

Biofeedback

Biofeedback is a technique that uses sensors to monitor muscle activity. By providing real-time feedback, it can help you learn how to control and relax your pelvic floor muscles more effectively. This method is often used in conjunction with physiotherapy.

Lifestyle Modifications

Sometimes, simple lifestyle changes can have a significant impact on pelvic floor health. Maintaining a healthy weight, staying hydrated, and practicing good bathroom habits can support pelvic floor function and reduce the risk of issues.

Listen to Your Body

Listening to your body is crucial when it comes to pelvic floor health. Kegels might be beneficial for some, but they’re not a one-size-fits-all solution. Understanding your specific needs and seeking professional guidance can help you find the right approach to improve your pelvic floor health. Always consult with a healthcare provider or a pelvic floor specialist before starting any new exercise regimen to ensure it’s the right fit for you.

Your journey to better pelvic floor health is unique. Finding the right path will make all the difference in achieving your goals.

I hope you enjoyed this series and found it both insightful and educative. For all your inquiries and questions, book a consultation with TheraTouch Physiotherapy.

By TheraTouch Blogs August 6, 2024 0 Comments Physio

How Do I Use Kegel Weights?

Last week we talked about what Kegels were and how to do them. This week let’s talk about how to use Kegel Weights. Kegel weights can be a fantastic addition to your routine. Let me walk you through everything you need to know about using Kegel weights effectively.

What Are Kegel Weights?

Kegel weights, also known as pelvic floor weights or vaginal weights, are small, weighted devices designed to help you strengthen your pelvic floor muscles. They come in various shapes and sizes, and you can gradually increase the weight as your muscles get stronger. Using these weights can lead to improved bladder control, enhanced sexual pleasure, and better overall pelvic health.

Choosing the Right Kegel Weight for You

When you’re just starting out, it’s important to choose a weight that’s appropriate for your current strength level. Most Kegel weight sets come with a range of weights, typically starting from around 25 grams and going up to 100 grams or more. If you’re new to Kegel exercises, starting with a lighter weight is a good idea. As you progress, you can gradually move to heavier weights to continue challenging your muscles.

Preparing for Your Kegel Weight Session

Before you start using your Kegel weights, it’s essential to prepare both your body and the weights themselves. Begin by emptying your bladder to avoid any discomfort during your exercises. Next, make sure to wash your hands thoroughly with soap and water. It’s also a good idea to clean the Kegel weight with mild soap and water to maintain hygiene.

How to Insert the Kegel Weight

Finding a comfortable position is key for a successful Kegel weight session. You might prefer lying down with your knees bent, standing with one leg raised, or squatting. Whichever position you choose, applying a water-based lubricant to the weight can make insertion smoother. Gently insert the weight into your vagina, aiming for about two inches deep. If your Kegel weight has a retrieval string, make sure it’s accessible for easy removal.

Performing Kegel Exercises with Your Weight

Once the weight is in place, it’s time to start your Kegel exercises. Begin by squeezing your pelvic floor muscles as if you’re trying to lift the weight upwards. Hold the contraction for about 5 seconds, then relax for the same amount of time. Repeat this process 10-15 times. As you build strength, you can gradually increase the duration of the hold to 10 seconds, with 10-second rest periods in between.

Removing the Kegel Weight

When you’re finished with your exercises, it’s time to remove the Kegel weight. Make sure you’re in a relaxed state and take deep, calming breaths. Gently pull the weight out using the retrieval string, or if there’s no string, carefully use your fingers to remove it. After removal, clean the weight with mild soap and water, and store it in a clean, dry place.

Tips for Getting the Most Out of Your Kegel Weight Routine

Consistency is crucial when it comes to strengthening your pelvic floor muscles. Aim to use your Kegel weights at least three times a week for the best results. If you experience any discomfort or pain, it’s important to stop and consult with a healthcare professional. Progress gradually by increasing the weight only when you feel ready, and always listen to your body.

Common Questions About Kegel Weights

Question: How long should you use them each day?

Ans: Starting with 10-15 minutes per session is a good guideline. Over time, you can extend this duration as your muscles become stronger.

Question: Is Kegel weights safe to use during pregnancy?

Ans: It’s always best to consult with your healthcare provider before starting any new exercise regimen during pregnancy.

Question: How do I know if I’m using the right weight?

Ans: The right weight will offer gentle resistance without causing discomfort. If the weight falls out easily, you might need a lighter option. Also, if the weight feels too easy, it might be time to move up to a heavier weight.

Using Kegel weights can be a highly effective way to strengthen your pelvic floor muscles and improve your overall health. By following these steps and incorporating Kegel weights into your routine, you’re taking an important step toward better pelvic health. Remember, consistency and proper technique are essential for achieving the best results.

Also, consider seeing a Pelvic Floor Physiotherapist to ensure you are doing kegels correctly and more importantly, relaxing fully after your kegels. Doing kegels incorrectly and not relaxing well can lead to some pelvic floor dysfunction so seek professional help if you need it. Be proactive not reactive!!!

Feel free to leave a comment or ask any questions you might have for this week’s blog. I’m excited to hear about your experiences with Kegel weights!

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 Physio June 20, 2024 0 Comments Physio Back pain, Knee pain, offering physiotherapy on carling ave and nearby areas, Ottawa, pelvic floor physiotherapist in Ottawa, pelvic physio carling, physio carling ave, physio clinic on Carling ave, physiotherapy carling, physiotherapy Woodroffe, shoulder pain, women's health physio

Discover Premier Physiotherapy on Carling Avenue at TheraTouch Physiotherapy

Are you searching for premier physiotherapy on Carling Ave, Ottawa and nearby areas? Look no further than TheraTouch Physiotherapy. Our clinic offers top-tier orthopedic physiotherapy, pelvic floor physiotherapy, and sports injury physiotherapy in a private, comfortable, and supportive environment.

Conveniently Located for Your Needs

We are conveniently located on Carling Avenue, at the intersection of Carling Ave and Woodroffe Ave, on the 2nd floor of the Carling Corporate Centre building, near Carlingwood Shopping Centre. This prime location ensures easy access for Ottawa residents and those in surrounding areas, making your journey to recovery smooth and hassle-free.

Why Choose TheraTouch Physiotherapy?

At TheraTouch Physiotherapy, we prioritize patient well-being, satisfaction, and recovery. Our dedication to excellence is evident in every aspect of our service. Here’s why you should choose us for your physiotherapy needs:

Experienced Physiotherapists: Our team of highly skilled physiotherapists continually enhance their expertise through lifelong learning, ensuring that you receive the best possible care tailored to your needs.

Personalized Care: We offer one-on-one, hands-on, evidence-based treatments customized to address your unique health concerns. From your initial assessment to your final treatment session, our commitment to excellence is clear.

Comprehensive Services: We provide a wide range of services, including orthopedic physiotherapy, pelvic floor physiotherapy, and sports injury physiotherapy, ensuring that all your physiotherapy needs are met under one roof.

Comfortable and Private Environment: Our treatment rooms are designed to offer privacy and comfort, allowing you to focus solely on your recovery.

Our Physiotherapy Services

Orthopedic Physiotherapy: Our orthopedic physiotherapy services address musculoskeletal injuries and conditions. We use advanced techniques and exercises to help you regain mobility and strength, reduce pain, and prevent future injuries.

Pelvic Floor Physiotherapy: Specializing in pelvic floor physiotherapy, we treat issues such as incontinence, pelvic pain, and postpartum recovery. Our expert physiotherapists use gentle, effective methods to improve pelvic floor function and enhance your quality of life.

Sports Injury Physiotherapy: If you’re an athlete or active individual dealing with sports injuries, our sports injury physiotherapy services are tailored to help you recover quickly and safely. We focus on rehabilitation, injury prevention, and performance enhancement.

Your Health is Our Priority

We understand how pain and discomfort can impact your quality of life. Don’t let these issues deprive you of joy and the ability to do the things you love. At TheraTouch Physiotherapy, we strive to provide the premium care and treatment you deserve, ensuring that you can return to your daily activities pain-free and with renewed vitality.

Schedule Your Appointment Today

Ready to start your journey to recovery? Contact us today to schedule an appointment with one of our experienced physiotherapists. We are here to help you achieve your health goals and live a life free from pain and discomfort.

TheraTouch Physiotherapy Location: 2249 Carling Avenue Suite 201 (2nd floor) of the Carling Corporate Centre, near Carlingwood Shopping Centre.

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.

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