Have You Heard of the Pelvic Floor?
| Pelvic Floor Strengthening 101 |
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Have you heard of the pelvic floor? The pelvic floor includes a group of muscles and ligaments that form a “floor like” structure that supports key organs. These include the bladder and bowels (and uterus for women). A strong pelvic floor is important for preventing issues like urinary incontinence for men and women (the involuntary loss of control of urine) and pelvic organ prolapse. Pelvic organ prolapse occurs when the muscles and tissues supporting the organs (i.e. the pelvic floor) weaken. This can be caused by various issues including childbirth, aging, chronic cough, hormonal changes such as menopause, excessive straining due to constipation, constant lifting of heavy objects, obesity and pregnancy. How To Strengthen Your Pelvic Floor Muscles All men and women should regularly exercise the pelvic floor muscles. It is highly recommended that women do pelvic floor exercises daily to prevent weakness and, if needed, to improve the strength of the pelvic floor muscles. As with any muscle, consistently performing the right exercises always helps. Gentle exercises (like walking regularly) can also help strengthen the pelvic floor muscles. |
| Identifying and Engaging The Right Muscles |
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Step one = Identify the right muscles In order to identify where your pelvic floor muscles are, you want to tighten your muscles in that area. Identifying the muscles correctly is the first step towards muscle engagement and increased control. Step two = Learn to engage (contract) the pelvic floor muscles properly Contracting the muscles is not difficult, but you want to be sure you are doing it correctly. Begin by contracting the muscle upward and inward. The best way to think about this is - imagine you are going to the bathroom. You want to stop yourself midway (or midstream) by actively contracting your pelvic floor muscles. Step three = Pace yourself You need to train your pelvic floor muscles just as you would any other muscle group, through repetition. If you have any questions, please get in touch with one of our skilled physical therapists and we will be happy to steer you in the right direction. |
| Kegels For Pelvic Pain |
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Anyone who’s ever experienced pelvic pain or pelvic organ prolapse will tell you it’s a frustrating and painful ordeal. If you or a loved one suspect pelvic floor dysfunction, call your doctor for an immediate check-up. If your doctor recommends “shaping up” of the pelvic floor muscles, you might want to consider “Kegel Exercises” (most women have heard of Kegels). Experts agree that Kegel exercises are the most effective way to tone and strengthen the pelvic floor muscles. According to several studies, women after the age of 35 lose approximately 5% of their body’s muscle mass every 10 years. This loss of muscle mass affects every aspect of a woman’s body, including the pelvic region. So how can physical therapy help women (and men) tone and strengthen muscles, especially in the pelvic area? Physical therapists can design a full pelvic workout, including exercises called “Pelvic Clocks” and “Kegels” to strengthen the muscles in the pelvic region. To find out how you can benefit from these and other exercises, call our office today to schedule an appointment. Let us help you regain control of your pelvic floor muscles. Don’t wait until you suffer the symptoms of pelvic floor weakness to take action. Call us today and take preventive measures. Contact FreeMotion Physical Therapy at 949-542-5000 or email us at info@freemotionpt.com Note: Please do not start any exercise routine without the consent of your physician. |
| The Real Benefits Of Core Strengthening |
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No matter what activity you participate in, your core is the center of all muscle activity. Your core is much like the middle link to a thick, sturdy chain. The upper part of the chain is your upper body, the bottom part of the chain is your lower body and the two are connected at the center. A stronger core will not only give you a stronger foundation for your upper and lower body, it will also enhance your stability and balance. Everything you do, whether you know it or not, uses your body’s core. Let’s take a look… Recreational activities and sports - Every single sport football, baseball, tennis, golf and even skiing, depends on your body’s core for strength and stability. Everyday movements - Simple movements like getting in and out of bed or emptying the dishwasher require the use of your core muscles. Work/job tasks - Any job you perform relies on the core muscles for stability. There are some jobs, especially ones that involve repetitive lifting, that depend on core strength and stability more than others. Balance and stability - Since your core is truly the center of your body and supports your body’s upper and lower extremities and spine, it is used in every single functional task you perform. A healthy back - Back pain can be excruciating and tends to limit many of your activities. It is estimated that 4 out of 5 people will experience back pain at some point in life. Strengthening the core muscles is the secret ingredient to keeping your back healthy. Gardening and housework - Daily tasks like vacuuming, mopping a floor and making a bed all utilize the strength of your core. Posture - Having a weak core can lead to poor posture, which in turn contributes to back pain. You can see from the small list above that the core muscles play a vital role in keeping you strong and injury free. |
| Strong To The Core |
The benefits of a strong core include:
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| Physical Therapy For Your Core |
It is not as hard to build core strength and stabilization as you may think. You don’t need any specialized equipment to target the core muscles. All you need is a good physical therapist. Your physical therapist will be able to not only create an exercise routine specifically for you, but will also be able to monitor your progress. Our staff is highly trained in identifying muscle imbalances and weaknesses. This information is used to craft an individualized program based on your preferences, needs and goals. Call us today to see how we can make your daily activities easier by facilitating the strength of your core muscles. We look forward to showing you what physical therapy can do for your core. |
| The intensity at which you exercise will determine what you get out of it. Do you want to lose body fat? If so, you need to exercise at a different intensity compared to someone who trains to build muscle/tone up.
Unlike bones and joints, muscles have a greater blood supply. Muscles can regenerate and respond quickly to the demands of exercise. The goal of all your exercise-related efforts should be to strengthen muscles and avoid overload of the bones and joints. Typically, exercising with weights can cause soreness, which is a dull aching pain in the muscles. This soreness generally subsides in a 2-3 days, during which your muscles get a chance to rest and emerge stronger. On the other hand, aerobic exercises like walking, cycling, and swimming typically do not cause muscle soreness. They serve a different purpose, and are invaluable in conditioning your heart and lungs. |
| The Difference Between Soreness And Pain |
 Soreness usually occurs the day after exercise due to an overload of exertion on your muscles, and the release of stored chemicals from your muscles. This is the reason why soreness sometimes gets worse a day or two after exercise. This is a phenomenon called Delayed Onset Muscle Soreness or DOMS. It is more likely to occur if you try new exercises or exert yourself more than you should. You will feel mild discomfort and not necessarily pain which should subside with rest.
It’s important to remember that if you do the same exercise over a period of time, the level of soreness will decrease as your body adapts to it. This is why we change your exercise routine every 3 to 4 weeks to help you gain maximum benefit at all times. On the other hand, pain after exercise tends to be sharp and localized around one area. It also tends to persist and sometimes get worse. You should never exercise through the pain since this may cause injuries. If you experience pain during exercise, give us a call right away so we can determine the cause of your pain and help you manage it. |
| Your Pain Prevention Plan |
| Improper technique, absence of warm ups, stretching and inadequate footwear are major causes of pain and consequently injury.
When you feel pain, use the RICE method.
Rest: Avoid anything that may cause an increase in pain. WARNING SIGNS: Seek immediate diagnosis from a physician if the pain: - Persists after 12 to 48 hours of ice and rest. Pain indicates distress to the body - listen to it and take action. A timely trip to your doctor and/or physical therapist will facilitate recovery. Don’t let aches and pains affect your gains. Call us today to see how we can help you with a speedy recovery. |
RICE is an acronym for:Heel Pain and What To Do About It
Plantar fasciitis is one of the most common causes of heel pain. It is an irritation or inflammation of the plantar fascia which is the structure that runs from the heel to the ball of the foot. This is a strong, dense strip of tissue that supports the arch of the foot, almost like the string on an archer’s bow. When the foot is on the ground, the full weight of the body is concentrated on the plantar fascia, forcing it to stretch as the arch of the foot flattens from the full weight of the body. In the example of the archer’s bow, if the bow is trying to straighten, picture the string being forced to stretch.
This leads to stress on the plantar fascia where it attaches to the heel bone. This may lead to small tears of the fascia. These tears are usually repaired by the body, but repetitive stress may result in incomplete healing. A bone spur can result as the body tries to compensate for too much stress.
If Your First Steps Are Painful…
Pain in the heel can occur due to bone spurs, inflammation of the plantar fascia (known as plantar fasciitis) or impingement of the small nerves in the foot.
Symptoms of plantar fasciitis include pain on or around the heel when weight is placed on the foot. This is usually worst in the morning, especially with the first few steps after getting out of bed. In most cases, there is no pain at night since the fascia tightens up overnight. Morning motion causes pulling of the fascia and results in pain that can be described as sharp, burning or stabbing. Pain usually reduces during the course of the day as the tissue warms up. Prolonged standing, walking or getting up after long periods of sitting usually irritate the fascia.
Common causes of heel pain include:
Excessive running or jumping
Overload of physical activity (especially for athletes)
High arches, flat feet, abnormal gait
Wearing improper shoes while walking or running
Diabetes contributes to heel pain in the elderly
Recent weight gain or pregnancy
Taking The Right Steps To Relieve Heel Pain
In most cases, plantar fasciitis does not require surgery and can be treated conservatively. However, every individual heals at a different pace.
If you suffer from heel pain, the first thing you need to do is determine the cause. For example, you may need to replace your old, worn out shoes. You may need to rest if there has been a significant increase in your activity levels.
The next thing to do is to call your physical therapist. You may even need to see a doctor or podiatrist. Your doctor may prescribe anti-inflammatory medications and physical therapy to help you reduce pain and inflammation and resume daily activities without pain. In some cases, your doctor may give you a cortisone shot to address excessive inflammation.
Most people with heel pain get better with physical therapy. Therapy usually includes stretching the calf muscles (on the back of the lower leg) to take the tension off the plantar fascia. If your calf is really tight, the doctor may order a night splint (to be worn while you sleep at night). This will place a mild stretch on the calf muscles and the plantar fascia. This helps reduce morning pain.
Patients with plantar fasciitis are commonly prescribed physical therapy. Our therapists design exercises to improve flexibility in the calf muscles and the plantar fascia. Treatment helps control pain and swelling. We may use ultrasound, electrical stimulation, ice packs and soft-tissue massage to help you recover as fast as possible. We may even recommend the use of an orthotic depending on the anatomy of your foot.
Call our office today, and we’ll help you take the right steps without pain!
3 commentsStroke Prevention - Every Second Matters
Unknown to most individuals, holidays can cause a spike in the incidence of a stroke, which is a prolonged deficiency in blood supply to the brain. Stroke is the third leading cause of death in America, killing about 137,000 people each year, and a leading cause of long-term disability for adults.
- According to the National Stroke Association, it is estimated that approximately 795,000 strokes will occur this year.
- This number is estimated to rise to more than 1 million by 2015.
- About 55,000 more women than men have a stroke each year.
- African Americans are almost twice as likely to suffer from a stroke.
It is estimated that approximately two-thirds of them are new, but the rest are recurrent strokes. Having a stroke creates a greater risk for another stroke.
Within 5 years of having a stroke, the risk of having another stroke increases by about 40%.
The good news is that 80% of strokes are preventable. Every minute during a stroke is critical. Two million brain cells die each minute, so the risk of permanent damage, disability or death increase by the minute
Quick Onset The Need For Immediate Response
| Few people know the symptoms of a stroke. Knowing them and recognizing them could save your life or that of a loved one.
Here are the common symptoms:
If you or your loved one experience any of these symptoms, you may be having a stroke. The National Stroke Association has come up with the acronym FAST, which stands for:
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