Ottawa Physiotherapy | Health & Physiotherapy Insights

By TheraTouch Blogs October 16, 2024 0 Comments Physio Breast, Breast cancer, Breast Cancer Awareness

Understanding Breast Cancer: Symptoms, Treatment.

October reminds us of the importance of breast health, the impact of breast cancer, and how we can work together to fight it. Breast cancer is the most common cancer among women worldwide, with millions of new cases each year. Despite this, the outlook for breast cancer has improved significantly, thanks to our increased awareness, early detection, and advances in treatment. By understanding the causes, taking preventive steps, and knowing the treatment options, we can all play a part in fighting this disease.

Understanding Breast Cancer: Causes and Risk Factors

Breast cancer happens when cells in the breast begin to grow abnormally. These cells divide faster than healthy cells and form lumps or masses. If left untreated, they can spread to other parts of the body. While the exact cause isn’t fully understood, certain factors can increase the risk.

Genetics can play a big role. If breast cancer runs in your family, particularly in close relatives like your mother or sister, you may be at a higher risk. Mutations in genes like BRCA1 and BRCA2 are also known to increase risk. Hormonal factors are another part of the puzzle. Prolonged exposure to estrogen, whether because you started menstruating early, experienced late menopause, or used hormone replacement therapy, can heighten your chances of developing breast cancer. As we get older, particularly after 50, our risk also rises.

Our lifestyle choices can make a difference, too. Maintaining a healthy weight, staying active, limiting alcohol consumption, and avoiding smoking can all help reduce your risk.

Early Detection: The Key to Successful Treatment

Early detection of breast cancer can be life-saving. When found early, the chances of survival increase, and the treatment options are often broader and less invasive. One of the best tools for early detection is the mammogram. This X-ray of the breast can find lumps that are too small to feel. If you’re over 40 or have a family history of breast cancer, regular screenings are recommended. Along with mammograms, performing regular self-breast exams helps you stay familiar with your body, making it easier to spot any unusual changes.

If you’re in a high-risk group or have dense breast tissue, other methods like ultrasounds or MRIs may also be necessary for detection.

Prevention: Reducing Your Risk

While we can’t always prevent breast cancer, there are ways to reduce the risk. By maintaining a healthy weight and staying active, you can lower your chances of developing breast cancer. Breastfeeding, when possible, also offers protection by reducing hormone exposure over time.

If you have a higher risk due to family history or genetic mutations, you may want to discuss preventive measures like a prophylactic mastectomy with your doctor.

Treatment: A Comprehensive Approach

When breast cancer is diagnosed, treatment often involves a combination of surgery, chemotherapy, radiation therapy, hormone therapy, and targeted therapy. Your treatment plan depends on factors like the stage of the cancer, its location, and your overall health.

Surgeries may include lumpectomies, where only the tumor is removed, or mastectomies, where the entire breast is removed. Chemotherapy uses drugs to kill cancer cells, and radiation therapy targets and destroys any remaining cancer cells. If your cancer is hormone receptor-positive, hormone therapy blocks the body’s natural hormones that help the cancer grow. Targeted therapies, like Herceptin, go after specific proteins on cancer cells, helping to reduce side effects.

The Role of Physiotherapy in Breast Cancer Treatment

In addition to these treatments, physiotherapy plays a critical role in the recovery process. After breast cancer treatments, many survivors face challenges like pain, stiffness, fatigue, and limited movement. Physiotherapy helps you regain strength and mobility while improving your quality of life.

If you’ve had surgery, you may experience stiffness or pain in the shoulder or chest area. A physiotherapist can guide you through exercises that restore movement and build muscle strength. For those experiencing lymphedema—a condition where fluid builds up in the arm after lymph node removal, physiotherapists use techniques like manual lymphatic drainage to reduce swelling and discomfort.

Emotional and Physical Recovery

Breast cancer takes a toll on more than just your body. Emotional recovery is just as important, and physiotherapy offers a space where you can regain confidence in your body. As you build strength and make progress, you’ll also find yourself feeling more empowered and in control of your health.

During Breast Cancer Awareness Month, let’s remember the power of early detection, preventive measures, and treatment options. Let’s also recognize the role of physiotherapy in helping survivors rebuild their strength and confidence. Through collective effort, we can make a difference in the lives of those affected by breast cancer, offering hope and healing at every step.

By TheraTouch Blogs September 25, 2024 0 Comments Physio

How To Reduce Incontinence.

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

Understanding the Pelvic Floor

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

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

Finding Your Muscles

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

Contract and Hold

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

Bridges: Building Strength with Ease

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

Bird Dogs

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

Clamshells for Strengthening Your Pelvic Floor and Hips

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

Breathing Techniques for Enhanced Results

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

Lifestyle Tips for a Stronger Pelvic Floor

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

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

Seek Professional Support

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

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

By TheraTouch Blogs September 17, 2024 0 Comments Physio pelvic floor dysfunction, pelvic floor physiotherapy, pelvic health physiotherapy, Polycystic Ovary Syndrome (PCOS)

Polycystic Ovary Syndrome (PCOS) Awareness Month

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

Understanding PCOS

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

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

How Physiotherapy Can Help

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

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

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

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

Overcoming the Challenges of PCOS

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

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

The Power of Awareness and Advocacy

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

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

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

By TheraTouch Blogs September 11, 2024 0 Comments Physio chronic pain, Joint pains, pain, Pain Medication

Relief From Joint Pain

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

Staying Active Without Strain

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

Heat, Cold, and the Power of Posture

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

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

The Importance of Supportive Footwear

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

Maximizing Your Physical Activity Sessions

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

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

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

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

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

Preventing Future Joint Pain

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

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

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

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

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

Accessible Solutions for Joint Pain Management

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

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

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

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

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

By TheraTouch Blogs September 3, 2024 0 Comments Physio chronic pain, constipation, pelvic floor dysfunction, pelvic health, physiotherapy

How can I get Relief from Constipation?

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

How the Pelvic Floor Affects Digestion

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

The Benefits of Pelvic Floor Physiotherapy

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

Relaxing Tight Muscles

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

Strengthening Weak Muscles

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

Using Biofeedback for Better Control

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

Practical Tips for Managing Constipation

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

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

“I Love You” (ILU) Abdominal Massage

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

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

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

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

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

When to Seek Professional Help

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

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

By TheraTouch Blogs August 28, 2024 0 Comments Physio Awareness month, Breastfeeding, Mothers, postpartum, women's health

Is Breastfeeding Beneficial to My Baby?

August is National Breastfeeding Awareness Month, dedicated to promoting the benefits of breastfeeding for both mothers and babies. This annual observance raises awareness about its importance provides support to new mothers, and educates communities on how to create environments that encourage and facilitate breastfeeding.

The Significance of National Breastfeeding Awareness Month

It offers numerous health benefits for both infants and mothers. It provides the perfect balance of nutrients tailored to an infant’s needs and plays a crucial role in the emotional bonding between mother and baby. This awareness Month empowers communities to recognize these benefits, correct common myths, and address the challenges mothers often face. The month highlights the need for supportive policies in workplaces, healthcare settings, and communities to ensure that mothers can breastfeed successfully.

Health Benefits of Breastfeeding

It delivers optimal nutrition to babies, providing the right balance of nutrients and immune system support. It strengthens a baby’s defenses, reducing the risk of respiratory infections, ear infections, and gastrointestinal diseases. This can also help lower the risk of chronic conditions like asthma, obesity, type 2 diabetes, and Sudden Infant Death Syndrome (SIDS). It enhances cognitive development, leading to higher IQ scores and better overall brain function.

For mothers, breastfeeding promotes postpartum recovery by helping the uterus contract and return to its pre-pregnancy size, which reduces postpartum bleeding. It also helps mothers burn extra calories, assisting in post-pregnancy weight loss. It reduces the risk of developing breast and ovarian cancers and lowers the likelihood of osteoporosis later in life. Most importantly, it fosters a deep emotional bond between mother and baby, releasing oxytocin and strengthening this connection.

How Pelvic Floor Physiotherapy Supports Breastfeeding

Pelvic Floor Physiotherapy, plays a significant role in supporting mothers during this journey. Pregnancy and childbirth place considerable strain on a woman’s body, especially the pelvic region. These physical changes can lead to discomfort and pain, which can make it more challenging.

By focusing on restoring strength and function to the core & pelvic muscles, pelvic floor physiotherapy helps alleviate pain and improve overall well-being. By addressing issues like poor posture and muscle tension, physiotherapy makes breastfeeding more comfortable and reduces physical stress. Physiotherapists can also employ specific techniques to improve circulation and reduce stress, which can support milk production and make it a more positive experience.

Overcoming Barriers and Challenges

Many mothers encounter significant barriers when breastfeeding. A lack of support from family, healthcare providers, or employers can make it difficult to establish and maintain this practise. Returning to work often presents another challenge, especially when workplaces lack designated breastfeeding areas or flexible schedules.

Cultural attitudes and social stigmas around breastfeeding in public can make mothers feel uncomfortable or embarrassed, discouraging them from continuing. Additionally, physical challenges like sore nipples, low milk supply, or mastitis can make it painful and difficult.

Fed is best. A well-nourished baby is the priority, no matter how they are fed.

Providing Support and Resources for Breastfeeding Mothers

To help mothers overcome these challenges, communities must provide comprehensive support. During this month, organizations and communities come together to offer resources, guidance, and encouragement. Healthcare professionals, including lactation consultants and physiotherapists, play a crucial role in supporting mothers, offering personalized advice and helping to manage any physical discomfort associated with it.

Employers can support breastfeeding mothers by offering flexible work schedules, providing designated lactation rooms, and implementing adequate maternity leave policies. Public awareness campaigns during this Awareness Month also play a key role in normalizing it and promoting supportive environments for breastfeeding mothers.

National Breastfeeding Awareness Month celebrates the many benefits of breastfeeding while recognizing the challenges that many mothers face. By educating communities about the importance of breastfeeding, and providing essential resources, we can ensure that every mother feels empowered to provide the best possible start for her baby. During this month, we come together to create a world where breastfeeding is supported, celebrated, and accessible to all mothers.

By TheraTouch Blogs August 21, 2024 0 Comments Physio bad posture, pain, posture

How To Fix Bad Posture

In today’s digital age, it’s all too common to find ourselves slouching over screens. Whether at a desk, on the couch, or even in bed. Poor posture has become the norm for many, but that doesn’t mean it’s something you should accept as part of your daily life. Unlike a fleeting problem that might resolve itself, your posture won’t fix itself without deliberate effort. To avoid the range of issues associated with poor posture, such as chronic back pain, headaches, and even digestive problems, you need to be proactive.

Consequences of Poor Posture

Your posture affects much more than how you looks. It plays a crucial role in your overall health. When you slouch or hunch over, it places undue strain on your spine and surrounding muscles. This misalignment can lead to chronic back pain, leaving you feeling uncomfortable and restricted. Poor posture also contributes to frequent headaches due to tension in your neck and shoulders. A hunched posture compresses your abdominal organs, potentially causing digestive issues and discomfort. Moreover, poor posture can make you feel more tired and stressed, impacting your mood and productivity.

Physiotherapy Can Transform Your Posture

Physiotherapy is a powerful tool in correcting poor posture and alleviating related problems. Here’s how it can make a difference:

Personalized Assessment and Targeted Treatment

A physiotherapist starts by conducting a thorough assessment to identify specific issues or imbalances in your posture. This personalized evaluation allows them to create a targeted treatment plan that addresses your unique needs. They’ll educate you on proper posture techniques and how to incorporate these into your daily routine.

Customized Exercise Programs

Your physiotherapist will design an exercise program tailored to strengthen the muscles that support good posture, such as your core, back, and shoulders. They’ll also include stretches to relieve muscle tension and improve flexibility, helping you maintain better alignment.

Manual Therapy for Immediate Relief

Techniques like massage and joint mobilization can provide immediate relief by reducing muscle tension and improving mobility. This hands-on approach makes it easier for you to maintain good posture and reduces discomfort.

Ergonomic Advice

If you work at a desk or from home, your physiotherapist can offer practical ergonomic advice to optimize your workspace. This might include adjusting your chair, desk, and computer setup to support better posture and reduce strain.

Ongoing Support and Progress Monitoring

Regular follow-up appointments allow your physiotherapist to monitor your progress, adjust your treatment plan as needed, and offer ongoing support and motivation to keep you on track.

Practical Tips for Improving Your Posture on Your Own

While physiotherapy is highly effective, you can also take several steps on your own to enhance your posture. Incorporate these habits into your daily routine to make a significant difference:

Be Mindful of Your Posture

You have to regularly check in with yourself throughout the day. When sitting, keep your back straight, shoulders back, and feet flat on the floor. When standing, distribute your weight evenly on both feet and avoid locking your knees.

Take Frequent Breaks

If you’re working at a desk or using screens often, make it a habit to stand up, stretch, and move around every 30 minutes. Set a timer if necessary to remind yourself to take breaks and avoid prolonged sitting.

Strengthen Your Core

You have to engage in core-strengthening exercises, such as planks and bridges, to provide better support for your spine. A strong core helps maintain proper alignment and reduces strain on your back.

Incorporate Regular Stretching

Make sure to add stretching exercises to your routine to relieve muscle tension. Focus on areas that are commonly tight due to poor posture, like the chest, shoulders, and lower back. Stretching helps improve flexibility and reduces discomfort.

Use Ergonomic Furniture

Invest in a chair that supports your lower back and an adjustable desk if possible. Ensure that your computer screen is at eye level to reduce neck strain and promote better it.

Practice Good Habits

Pay attention to how you sit, stand, and move throughout the day. Use proper body mechanics when lifting objects—keep your back straight and bend at the knees. Also, ensure your mattress and pillows support a neutral spine position while you sleep.

Your posture is a vital aspect of your overall health, and it won’t improve on its own. By taking proactive steps and seeking professional help from a physiotherapist, you can correct poor posture and prevent related health issues. Start integrating good habits into your daily routine and consider scheduling a session with a physiotherapist here at TheraTouch for personalized guidance will be a good step. With consistent effort and the right support, you can achieve better and enjoy a healthier, more comfortable life.

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.

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