5 common MYTHS everyone should know.
Myth 1:
ITS NORMAL TO LEAK AFTER HAVING A BABY.
Though it is quite common, this could not be farther from the truth!! Why do we put up with something that IS SO REVERSIBLE and if not can improve quite a bit!! Stats say we use $900-4000$ a year on incontinent products. Do not be a statistic. Pelvic floor muscles which hold up the organs, control our bladder and bowels, ehance sexual function, and stabilize our core can be strengthened (if that’s what your body needs) just like any other muscle!
If we do not strengthen them, why would they be strong? By changing breathing techniques, posture patterns, lifting techniques and retraining certain muscles to help control the bladder a lot to symptoms can b reduced or even eliminated! Slight differences in movements and exercise that are performed more awareness your symptoms may complete be resolved. Do not write yourself off before trying conservative options. Also consider the amount of trauma the muscles have just go through postpartum - the weight of the baby during pregnancy, the labor process then the delivery are all pretty traumatic to a small set of muscles. Sometimes, these muscles just need to be retrained and taught how to relax, contract and function in a coordinated manner and are not really weak at all - just traumatized.
We take for granted the pelvic floor unless we experience issues…
Coordination, contraction, relaxation and elongation are all necessary actions of this group to keep you continent!
Myth 2:
KEGELS ARE EASY AND I CAN DO IT ON MY OWN.
FALSE - statistics say that up to 50% of people who believe they are doing a Kegel (or pelvic floor contraction in physical therapy terms) are doing them incorrectly. Unless properly having a pelvic floor assessment internally, it is difficult for some to determine if they’re doing a contraction correctly. Often people tend to use other muscles around to “cheat” like their thighs, gluteals, abs and even use breath holding. There are also some cues Physical Therapists can give you to make sure you are using all the muscles (there are 3 layers of muscles “down there”) correctly.
What if every time you thought you were doing the right thing, you were actually not?!
I hear it all the time…why didn’t my doctor look at that? Partially because they’re not trained to do so, and partially because they’re mainly looking at the organs. Some will…if you find that provider…keep them!
Myth 3:
EVERYONE NEEDS KEGELS.
FALSE - Though the thought is that pelvic floor contractions improve strength and they can, there are certain situations where increasing tension and contracting the muscles can worsen symptoms (leakage, pain, or other complaints). Sometimes the muscles are not tight but they are overwhelmed because the intra-abdominal pressure is too much and the muscles have been in an elevated or shortened position too long.
Leaking sometimes is due to hypertonic (tight) pelvic floor muscles and sometimes weak.
The best way to determine which is appropriate for you is to get assessed internally by a practitioner that is experiences in palpating the muscles and knows what “normal “ should be!
Myth 4:
ONLY WOMEN HAVE ISSUES WITH THEIR PELVIC FLOOR
FALSE - Men have pelvic floor muscles. Everyone has one. Men also suffer from incontinence, pelvic pain, all bladder symptoms (including incontinence especially post prostatectomy) and sexual dysfunctions–all related to the pelvic floor.
Males and females both have pelvic floor muscles and they both function the same way…
Just with a little bit of variation in external anatomy but the muscles are still reactive to stress, pain, injury, and may be weak.
Myth 5:
DRINKING LESS WATER WILL HELP KEEP YOU FROM LEAKING URINE
FALSE - The less you drink, the smaller your bladder can become. The smaller your bladder gets, it will sensitize to feel that it is fuller quicker and make you have to use the bathroom more often with a smaller amount to eliminate. You will also have more concentrated urine and this can irritate the bladder and may cause discomfort, infections, and increased sensitivity to the abdomen, belly, or pelvic floor. None of this will help the system because it will become more irritable and can make symptoms worse!
I have attached a form that you can do secretly and quietly to determine if you may have a pelvic floor dysfunction. It is a screen that Practitioners use to help guide us in the right direction as to whether or not you may benefit from our services.
Please reach out with questions. I have a group on Facebook called I.AM. PRIORITY that I intend to use to demystify these topics as well as address posture, pain and our overall wellness.
Looking forward to making your a PRIORITY so you can get back to yours…