Pelvic Floor 101

Tips & Tricks for Better Pelvic Health

Breathe Diaphragmatically:

Breathe in and allow 360-degree ribcage expansion, with the belly rising slightly, the ribs moving laterally, and the chest remaining steady. You might feel your anus dropping towards your feet. Exhale naturally without forcing it. Make it a habit to breathe this way.

• During inhalation the diaphragm contracts/lowers to allow the lungs to fill with air and the pelvic floor muscles relax/descend. This stretches the pelvic floor muscles. During exhalation the diaphragm relaxes/moves up and the pelvic floor muscles ascend.

• Diaphragmatic breathing helps to increase oxygenation of tissues, decrease muscle tension, down regulate/calm down the central nervous system, and passively stretch the pelvic floor muscles.

Exhale with Exertion:

This helps engage the deep core/pelvic floor muscles subconsciously, promoting stability and support during exercise. With core targeted exercises, make sure that you don’t bulge your belly out. You should be able to keep your deep core engaged and drawn in and up towards the spine during the exercise.

Don’t Intentionally Squeeze your Glutes at Top of Squats and Lunges:

This helps avoid biasing hip external rotation. We want the glutes and hamstrings to work (not the deep hip external rotators like the piriformis)! With hip external rotation the pelvic outlet also closes and puts the pelvic floor muscles on slack.

Don't Use Soap or Fragrances on Your Vulva:

These products can cause dryness and disrupt the pH of the v@gina.

• The v@gina is self-cleansing and soap removes good bacteria (lactobacilli) which can increase vulnerability to infections and contribute to tissue damage (dryness and irritation), pain with sex, and lower urinary tract symptoms.

• Instead, rinse with water. You can spread your labias and wash with your fingers and/or showerhead. Avoid scrubbing as this tissue is delicate.

Toilet Habits: Use a squatty potty linked here

Mimic squatting on the toilet with knees higher and wider than hips with feet flat on a stool, leaning forward resting forearms on thighs while keeping the spine straight. 

• Don’t hover over the toilet – It’s best to sit down as we need our muscles to relax.

• Take your time to completely empty – don’t strain! (no power peeing)

• Urinate every 2-4 hrs during the day. Avoid “just in case” peeing - if you don’t have the urge to urinate then don’t go unless you know you’ll be gone for >3 hrs.

• When you have urge for #2 don’t delay longer than 15 minutes.

• Take deep breaths and relax the pelvic floor muscles. It can help to start by blowing like you’re blowing up a balloon or out a candle, performing “horse lips”, or humming or saying a low pitch noise like “moo” or “om”.

Constipation puts pressure on the bladder and can lead to bladder symptoms like leaking, urgency, frequency, incomplete emptying, and can also worsen organ prolapse from staining.

Establish a bowel routine (same time every day): drink a warm beverage, eat a meal, exercise (ex: walk, spinal mobility) for 10-15 minutes, do an abdominal colon massage, and then sit on the toilet to try for a bowel movement. If no bowel movement after breakfast, try again with an afternoon meal and evening meal.

Water/Fiber intake:

• Aim for ~½ your body weight (in lbs) in ounces of water per day to keep stool soft and urine diluted (add an additional ~10oz/day if you are pregnant and ~35oz/day if you are lactating). It can help to gradually increase water consumption by 5-8 oz every 5 days. Try to sip water consistently throughout the day (instead of chugging all at once).

• If you reduce your water intake, you will make your urine more concentrated which irritates the bladder and can cause more issues with urinary urgency, frequency, incontinence, and constipation.

• Aim for at least 25 grams of dietary fiber per day to bulk up the stool to help the stool move through the bowels.

Urinary Urgency:

When you have a urinary urge don’t panic. Sit or stand quietly to regain control. Calmly/slowly walk to the restroom (vs running/quickly walking) to help avoid urinary incontinence/leakage.

Strive to get 7-9 Hours of Sleep Each Night

Adequate sleep helps down-regulate the sympathetic nervous system, leading to improved pain sensitivity, energy levels, and tissue healing. While this can be challenging postpartum, remember that this period is temporary. Do your best to get the rest you need.

• Aim to wake up at the same time every day (including weekends) and expose yourself to bright natural light ☀ in the morning.

• Falling asleep between 9 and 11 PM is a helpful guideline as it often aligns with natural circadian rhythms.

~These tips and tricks are not medical advice and do not replace pelvic floor physical therapy~

Pelvic Floor Muscle Functions 

Pelvic floor muscle functions include:

• Support: support pelvic organs like the bladder, rectum, and uterus, helping prevent prolapse

• Stability: contribute to core stabilization for the spine and pelvis, aiding in the prevention of back and pubic bone pain (along with the multifidus, transversus abdominus, and diaphragm)

• Sphincteric: close the urethral and anal openings, preventing urine, gas, or stool leakage

• Sexual: play a role in climax/orgasm

• Circulation: assist in lymphatic and blood flow in the pelvis

• Posture: provide a natural degree of activation for postural support

• Breathing: coordinate breathing with diaphragm

The pelvic floor muscles form a supportive hammock-like structure beneath the pelvis, extending from the pubic bone to the tailbone and connecting to both sit bones. During inhalation the pelvic floor muscles relax and descend, while during exhalation, they slightly engage and ascend. These muscles should function like a trampoline to provide shock absorption - proper alignment of the rib cage over the pelvis is key for this function.

The transverse abdominis and pelvic floor muscles should fire together. It’s best to exhale on exertion to prepare the body for increased abdominal pressure and prevent excess downward pressure on the pelvic organs or outward pressure on the abdomen. The pelvic floor muscles should have a normal resting tone, feeling soft and springy.

A healthy pelvic floor is one that allows you to go about your daily life without consciously sensing its presence. If you experience any symptoms or concerns related to your pelvic floor, reach out to a pelvic floor PT!

Daily Pelvic Health Reminders

Taking care of your pelvic floor is essential for your overall well-being. Here are some simple tips to keep in mind every day:

🥗 Eat enough fiber – Aim for at least 25 grams/day to keep things moving smoothly.

💧 Hydrate with water - Aim for ~½ your body weight (in lbs) in ounces of water per day to keep stool soft and urine diluted.

🚽 Avoid peeing “just in case” – Every 2-4 hours is ideal for a healthy bladder.

🪑 Fully sit down on the toilet – Your muscles need to relax fully.

🚫 Avoid kegels on the toilet – Your pelvic floor muscles need to relax to pass both urine and stool. Performing kegels in this situation can confuse the body and contribute to pelvic floor dysfunction.

💩 Use a stool to poop – A squat position helps relax the pelvic floor muscles (link in bio).

❌ Avoid power peeing/pushing to pee – Your bladder has a muscle that pushes pee out for you - there is no need to generate extra downward pressure on the pelvic organs.

🚿 Don’t use soap or fragrances on your vulva – These products can cause dryness and disrupt the pH of the v@gina.

Lube Recommendations + Ingredients to Avoid

Many people experience discomfort during intimacy. The right lubricant can make a huge difference! If you’re still feeling discomfort after trying these, reach out to a pelvic PT!

Water-based (Slippery Stuff and Good Clean Love)

✔️ Safe with silicone, contraceptives, and toys

✔️ Fragrance free

✔️ Non-staining

✖️ Dries out / absorbs more quickly and may require reapplication

Silicone-based (Uber Lube)

✔️ Long-lasting / requires fewer applications

✔️ Compatible with natural rubber latex and polyisoprene condoms

✖️ Not compatible with polyurethane condoms and not recommended for use with silicone (not safe for most toys)

✖️ Can cause staining of sheets

Oil-based (typically coconut oil or olive oil)

✔️ Affordable

✖️ Can cause staining of sheets

✖️ Can’t be used with latex condoms

✖️ Must use a clean container, not the container used for cooking

What to AVOID in a lubricant:

🚫 Glycerin and Glycerol

🚫 Parabens

🚫 Glycols

🚫 Nonoxynol-9

🚫 Chlorhexidine gluconate

Relax Your Anus / Unclench Your Glutes 

When you constantly clench, you’re creating tension. Tight muscles are usually problematic. Let your booty go and your pelvic floor muscles will thank you 🫶

Diaphragmatic breathing🧘‍♀️helps to increase oxygenation of tissues, decrease muscle tension (the pelvic floor muscles should relax with every inhale), down regulate/calm down the central nervous system, and passively stretch the pelvic floor muscles.

Breathe in and allow 360-degree ribcage expansion, with the belly rising slightly, the ribs moving laterally, and the chest remaining steady. You might feel your anu$ dropping towards your feet.

The Pelvic Floor Muscles Should Function Subconsciously 

We shouldn’t have to consciously think about engaging our pelvic floor muscles; ideally, they should function subconsciously. However, there are instances (such as pregnancy🤰, childbirth, and trauma) when this automaticity is disrupted.

Consult a pelvic floor physical therapist! We can evaluate your condition and prescribe individualized exercises to help develop conscious awareness and control.

Our ultimate goal is to achieve subconscious pelvic floor engagement during increases in intra-abdominal pressure (IAP) that happen with everyday activities like coughing, laughing, sneezing, lifting, pushing, pulling, and jumping. 

Developing control of the pelvic floor throughout its full range of motion allows for safe training within whole-body strength exercises, where pelvic floor muscle engagement followed by relaxation become automatic with each lift.

✨ Proactively training the pelvic floor can help prevent symptoms like leaking and pelvic pressure or prolapse✨

❕If excessive muscle tension limits pelvic floor muscle function, we first need to focus on relaxation techniques to restore balance❕ 

Muscle Atrophy Happens as we Age - Including in the Pelvic Floor! 

As we age, our muscles naturally lose strength and mass—a process called muscle atrophy, or sarcopenia. This affects not only visible muscles but also the pelvic floor muscles! The pelvic floor plays a crucial role in bladder control💦, sexual function, and core stability. Like any other muscle, if it’s not used and maintained, it can weaken over time 👵🏼

Why Does This Matter?

Weak pelvic floor muscles can lead to issues like incontinence (leakage), pelvic organ prolapse, and reduced sexual satisfaction. The good news? You can strengthen these muscles at any age! Preventive pelvic floor muscle training is more effective than trying to restore lost strength and mass, so starting early has lasting benefits.

Building a Strong Foundation:

Before focusing on strengthening, it’s essential to set a proper foundation. Flexibility and the ability to relax the pelvic floor muscles are necessary before building strength. Developing conscious control of the pelvic floor through its full range of motion allows for safe pelvic floor muscle training within whole-body strength training 💪. Over time, pelvic floor engagement should become automatic and happen without thinking!

💡Many people don’t perform pelvic floor contractions (Kegels) correctly. A pelvic floor physical therapist can guide you to learn proper techniques for lasting results!

To promote effective pelvic floor function, a comprehensive approach should consider:

✨ Pressure management

✨ Scar tissue mobility

✨ Foot and ankle mobility

✨ Hip mobility

✨ Rib and spinal mobility

Don't Use Soap on Your Vulva 

▪️The v@gina is self-cleansing

▪️Soap removes good bacteria (lactobacilli)

▪️Increased vulnerability to infections

▪️Good bacteria help prevent infection by keeping the v@gina acidic and keeping away bad bacteria

▪️Decreased “food” for s3x hormones - can contribute to tissue damage (dryness and irritation), pain with s3x, and lower urinary tract symptoms

✔️Instead rinse with water – you can spread your labias and wash with your fingers and/or showerhead. Avoid scrubbing as this tissue is delicate.

It is especially important to maintain proper vulvovaginal hygiene during pregnancy and postpartum:

▪️Pregnancy is naturally depressed immune state

▪️Estrogen levels drop postpartum which can increase infection risk due to a drop in good bacteria (estrogen helps feed the good bacteria). Low estrogen levels can also contribute to v@ginal dryness. 

Your Guide to Vulva Care: Tips for Irritation-Free Living 

1️⃣ Wipe Front to Back 🚽 – Always wipe front to back to prevent infections.

2️⃣ Keep the Vulva Dry ☁️ – Pat the area dry instead of rubbing. If irritation occurs, air dry or use a blow dryer on a cool setting. Rinsing with a perineal spray bottle or bidet is a gentle alternative to wiping!

3️⃣ Say No to Soaps, Fragrances & Douches 🚫 – These products can cause dryness, irritation, and disrupt your pH balance, allowing "bad" bacteria to thrive. The vulva is self-cleaning—stick to water for cleansing and choose perfume-free menstrual products.

4️⃣ Stay Hydrated 💧 – Drinking enough water keeps your urine diluted, reducing irritation to the bladder and vulva.

5️⃣ Watch for Irritants 🌊 – Chlorinated pools can worsen irritation, so rinse with water after swimming. Also, avoid wearing damp or sweaty clothing for extended periods to prevent irritation.

6️⃣ Soothe with Baths 🛁 – For itching or burning, try a lukewarm bath with colloidal oatmeal. Sitz baths with Epsom salt or steeped calendula flowers can also provide relief.

7️⃣ Cool it Down 🧊 – Apply a cool compress to the vulva for 10-15 minutes during flare-ups to ease discomfort.

8️⃣ Cotton is Key 👙 – Choose 100% cotton underwear to keep things breathable and irritation-free.

✨If you experience vulvar discomfort, consult with a healthcare provider or pelvic floor therapist for personalized advice✨

Reasons to use a Vulvar Moisturizer:

✨Relieves dryness and discomfort: Provides soothing hydration, particularly beneficial post-shaving or waxing to restore moisture and alleviate any dryness or discomfort experienced in the vulvar area.

✨Postpartum: Hormone levels decline after childbirth and remain low during #lactation. This can lead to dryness and irritation of the vulva due to hormonal changes.

✨Perimenopause: Hormone levels fluctuate during the 5-10 years leading up to menopause, potentially causing vulvar dryness and irritation.

✨Menopause: Decreased levels of estrogen and testosterone after menopause result in vulvar and vaginal dryness, leading to discomfort, itchiness, and painful intercourse. This condition is known as Genitourinary Syndrome of Menopause (GSM). While low-dose vaginal #estrogen is the gold-standard treatment for GSM, a vulvar moisturizer applied externally can provide relief on days when vaginal estrogen is not used.

✨Relief from cancer treatments: Hormone levels and skin integrity can be impacted.

✨Autoimmune vulvar conditions: Inflammation or changes to the skin can compromise the skin barrier. A vulvar moisturizer can help maintain the vulvar skin barrier and complement the treatment of conditions such as lichen sclerosis, lichen planus, vulvar eczema, and Sjogren’s syndrome.

✨Perineal massage: The goal of perineal preparation is to reduce the risk of perineal tearing during childbirth by training the body to relax, rather than tense, when stretch is applied to the pelvic floor muscles. Initiating perineal preparation around 34 weeks gestation can yield several benefits, including increased flexibility of the perineum, reduced risk of perineal tearing or the need for an episiotomy, and decreased pelvic floor pain. Additionally, it is beneficial for individuals experiencing painful intercourse due to overactive (tight) muscles and vaginismus. A vulvar moisturizer can be used instead of a lubricant, as it tends to last longer without drying out.

I love VMagic Vulvar Balm - purchase here with code KRISTA15 for 15% off

Breathe Diaphragmatically

Diaphragmatic breathing is 360-degree ribcage🩻 breathing. Breathe in and allow 360-degree ribcage expansion, with the belly rising slightly, the ribs moving laterally, and the chest remaining steady.

✨During inhalation the diaphragm contracts/lowers to allow the lungs🫁 to fill with air, the external intercostals contact to elevate the ribs, and the pelvic floor muscles relax/descend. This stretches the pelvic floor muscles.

✨During exhalation the diaphragm relaxes/moves up, the internal intercostals contract to pull the ribs down, and the pelvic floor muscles ascend.

Posture matters! Breathing is not as effective if ribs are flared or compressed, or if the pelvis is overly anteriorly or posteriorly tilted. When ribs aren’t stacked over the pelvis the diaphragm can flatten and cause the pelvic floor &/or abdomen to bulge. 

The Core Canister 

• Bottom: Pelvic floor muscles (floor of your core)

• Top: diaphragm

• Front: Transverse abdominis 

• Back: thoracolumbar fascia and multifidi

These deep core muscles provide trunk stability and control intraabdominal pressures. They should create stiffness/tension and engage first to stabilize in preparation for movement. When breathing with the rib cage aligned over the pelvis these muscles function together to manage changes in abdominal pressure.

In a dysfunctional core superficial muscles tend to dominate leading to trigger points, tension, and muscle shortening which can inhibit the deep core muscles from doing their jobs. Underlying causes to a dysfunctional core include dysfunctional postures and breathing patterns. When this occurs hypertonic muscles need to be “released” while the deep core muscles need to be retrained. Poor deep core muscle coordination and recruitment and suboptimal breathing patterns may cause pelvic floor dysfunction as well as load transfer or lumbopelvic pain problems.

Learning to coordinate breathing with deep core muscle activity is valuable to rehabilitating low back and pelvic girdle pain, urinary incontinence, and other core issues. The ability to engage deep core muscles without superficial muscle activation, coordinated with breathing, is the first step in retraining core muscle control. Diaphragmatic breathing helps to decrease pressure forces on areas of weakness. In scenarios of suboptimal breathing/pressure management the escape of pressure can look like a hernia, diastasis reci (“6 pack” ab separation) or prolapse.

Toothpaste Visual

Imagine your trunk as a tube of toothpaste. The ribcage and pelvis represent the ends of the tube, while the pelvic floor acts as the cap. When the ribcage can’t expand properly, the diaphragm can’t dome effectively. This inadequate doming can push the abdominal and pelvic organs (the “paste”) forward and downward, creating excessive pressure in the front of the abdomen and on the pelvic floor. Such pressure can contribute to #diastasis, #incontinence, and pelvic pressure or #prolapse.

During childbirth or when using the toilet, we want the cap off (relaxing the pelvic floor muscles) to allow the paste to exit smoothly. This technique helps prevent tearing during birth, prolapse, and hemorrhoids.

Conversely, before any exertion such as coughing, laughing, sneezing, pushing, pulling, lifting, or jumping, we want the cap on (engaging the pelvic floor muscles) to ensure the paste (urine, gas, stool, organs) stays in place and doesn’t get pushed out.

Ideally, we shouldn’t have to consciously think about engaging our #pelvicfloor muscles; they should function subconsciously. However, there are instances (such as #pregnancy, #childbirth, and trauma) when this automaticity is lost. In such cases, consult a pelvic floor physical therapist 🫶

What is pelvic floor physical therapy?

Pelvic floor physical therapy (PFPT) is a specialized form of physical therapy that focuses on the muscles, ligaments, and tissues that support the pelvic organs, such as the bladder, uterus, and rectum. pelvic floor physical therapy can be a highly effective non-invasive treatment option for patients with a range of pelvic floor disorders affecting their bladder, bowel, and sexual function. 

Benefits of pelvic floor physical therapy:

1. Improves bladder and bowel control: PFPT can help patients overcome bladder and bowel control problems, such as urinary and fecal incontinence, and reduce the frequency/urgency of urination (the symptoms of pelvic floor dysfunction can often mimic UTI symptoms). 

2. Relieves pelvic pain: PFPT can alleviate pain in the pelvic area, including pain during intercourse and chronic pelvic pain syndromes.

3. Helps with pregnancy and postpartum recovery: PFPT can prepare women for childbirth and reduce the risk of tearing during delivery. It can also help women recover from childbirth by addressing issues such as urinary incontinence, diastasis recti, and pelvic pain.

4. Addresses sexual dysfunction: PFPT can help with sexual dysfunction, including painful intercourse, vaginismus, and erectile dysfunction.

5. Improves overall quality of life: By addressing pelvic floor dysfunction, PFPT can help patients improve their overall quality of life, reduce stress and anxiety related to pelvic pain or dysfunction, and improve their ability to participate in daily activities.

Signs/Symptoms of Tight Pelvic Floor Muscles 

Pelvic floor muscle signs/symptoms may be common, but they’re not normal. Pelvic floor physical therapy (NOT kegels) can help!

When the pelvic floor muscles are hypertonic/tight, they can contribute to signs/symptoms such as:
• Urinary urgency/frequency
• Difficulty starting urinary steam &/or emptying bladder/reduced urinary flow
• Spraying urine while peeing
• Dribbling urine after peeing
• Feel like you have to pee again right away
• Leaking urine (with urgency)
• UTI like symptoms

• Bowel urgency/frequency
• Pain with bowel movements
• Constipation/skinny poops
• Slow transit time
• Irritable bowel syndrome
• Hemorrhoids
• Anal fissures

• Lower abdominal pain
• Pain with s3x/penetration/tampons
• Vulvar burning/pain
• Repeated UTIs
• Diminished or painful org@sm
• Erectile Dysfunction

• Pelvic pain
• SI joint/tailbone/back/hip pain
• Teeth grinding
• Shallow breathing

During pregnancy, the muscles surrounding the pelvis may overcompensate due to ligament laxity, leading to pelvic floor muscle tension. It’s great to see a pelvic floor PT to address any hypertonicity and prepare for childbirth.

Urine Leaks Should Be Taken Seriously!

Urinary incontinence (leakage)💦 might be common, but it’s not normal. These small leaks can turn into bigger problems as we age. Taking care of your pelvic health early is crucial!

As we age👵, symptoms can worsen, decreasing quality of life and putting more strain on caregivers. During my time in PT school on my hospital🏥 rotation, I noticed that urinary incontinence💦 was a significant reason why people were sent to live in a skilled nursing facility instead returning home🏡

Leakage💦 can be due to impaired:

▪️pelvic floor muscle function

▪️pressure management

▪️scar tissue mobility

▪️foot mobility

▪️hip mobility

▪️rib and spinal mobility

These are just some of the many factors that can contribute to leaking💦- reach out to a pelvic floor PT for individualized treatment! 

MYTH: Drinking water will make me have to pee more

Please keep drinking water💦 normally! If you try to reduce your water intake, you will make your urine more concentrated, and this will give you more urges to urinate.

The goal is to sip 64 oz (or ½ your body weight (in lbs) in ounces per day) of pure, flat water throughout the day. Don’t drink a lot of your water at once. Instead, sip water consistently throughout the day.

MYTH: It's normal to leak urine if you're pregnant or postpartum

MYTH: Leakage is always a result of weak pelvic floor muscles

Urinary incontinence (leakage)💦 might be common, but it’s not normal. Taking care of your pelvic health early is crucial! As we age👵, symptoms can worsen, decreasing quality of life and putting more strain on caregivers. During my time in PT school on my hospital🏥 rotation, I noticed that urinary incontinence💦 was the #1 reason people were sent to live in a skilled nursing facility instead of going back home🏡

Leakage💦 can be due to impaired:

▪️pelvic floor muscle function/tone

▪️pressure management

▪️scar tissue mobility

▪️foot/ankle mobility

▪️hip mobility

▪️rib and spinal mobility

These are just some of the many factors that can contribute to leaking💦- reach out to a pelvic floor PT for individualized treatment! Urinary dysfunction, pelvic floor muscle tension, and low back or pelvic pain can be related. Typically, this is due to failure of the core to work as a unit. Sometimes we need to restore the motion and normal muscle tone of the pelvic floor muscles before adding strengthening exercises💪

MYTH: Kegels are Good for all Pelvic Health Problems 

With pelvic floor muscle tension or spasm, we need to initially work on muscle relaxation. The pelvic floor muscles can become tight and weak. Strengthening before finding length can make symptoms worse.

Pelvic floor signs/symptoms may be common, but they’re not normal. We want to set the proper foundation before loading the pelvic floor muscles. We need flexibility and to be able to relax our pelvic floor muscles before strengthening.

We also need to look outside of the pelvis for contributing factors to pelvic floor muscle dysfunction!

Other factors to address include:

✨pressure management

✨scar tissue mobility

✨foot/ankle mobility

✨hip mobility

✨rib and spinal mobility

These are just some of the many factors that can contribute to symptoms - reach out to a pelvic floor PT for individualized treatment 🫶

When the pelvic floor muscles are hypertonic/tight, they can contribute to signs/symptoms such as:

• Urinary urgency/frequency

• Difficulty starting urinary steam &/or emptying bladder/reduced urinary flow

• Feel like you have to pee again right away

• Leaking urine (with urgency)

• UTI like symptoms

• Bowel urgency/frequency

• Pain with bowel movements

• Constipation/skinny poops

• Irritable bowel syndrome

• Hemorrhoids

• Anal fissures

• Lower abdominal pain

• Pain with s3x/penetration/tampons

• Vulvar burning/pain

• Repeated UTIs

• Diminished or painful org@sm

• Pelvic pain

• SI joint/tailbone/back/hip pain

• Teeth grinding

• Shallow breathing

During pregnancy, the muscles surrounding the pelvis may overcompensate due to ligament laxity, leading to pelvic floor muscle tension. It’s great to see a pelvic floor PT to address any hypertonicity and prepare for childbirth 👶

MYTH: Only Postpartum Women Experience Pelvic Floor Dysfunction 

Did you know that everyone has a pelvic floor? That means ANYONE—not just postpartum women—can experience pelvic floor dysfunction!

Athletes, teens, pregnant individuals, and even children may face challenges like leakage, constipation, pelvic/back/hip/tailbone pain, and pelvic pressure, and it’s more common than you might think!

Whether you’re postpartum, an athlete, or simply navigating the stresses of daily life, being aware of your pelvic health is crucial for prevention and treatment of pelvic health related conditions. The strength, mobility, and coordination of these muscles can greatly impact your overall wellbeing.

Remember: Pelvic health isn’t just important for one stage of life—it’s for EVERY stage!

Do you have a strong urge to pee as soon as you get home, see a toilet, or hear running water?

This is often referred to as key🔑 in the door syndrome! It can hit you as soon as you arrive home, open a door, hear running water🚿, or catch sight of a restroom/toilet🚽. The triggers for this phenomenon are varied and numerous 👀

Here are some tips:

▪️Take 10 deep/slow diaphragmatic breaths that make your belly expand/pelvic floor muscles relax on the inhale to stimulate the vagus nerve to help stay calm.

▪️Bladder self-talk (“I’m ok, I didn’t need to go to the bathroom 5 minutes ago”).

▪️Do 5-10 quick kegels for reflexive inhibition.

▪️Perform calf raises (the calves share the same nerve roots as the bladder).

▪️Try mental distraction activities – count backwards from 200 in 3’s, unload the dishwasher, etc.

▪️Find a Pelvic PT near you for personalized care

Women Need Testosterone Too

The clitor!s and vestibule (a part of the vulva) are testosterone dependent. An imbalance of estrogen and testosterone at the vestibule can lead to a host of symptoms such as burning🔥, stabbing, and UTI like symptoms.

Hormone changes may be related to the use of hormonal contraceptives and drugs that suppress androgens like spironolactone (an acne medication💊). Estrogen levels at the vulva can also decrease during the postpartum and perimenopause periods. This can contribute to vaginal dryness, thinning, irritation, pain with intercourse, urinary incontinence💦, and increased susceptibility to UTIs.

Pelvic floor physical therapy, in collaboration with a MD can be a game-changer! When appropriate, physicians may prescribe estrogen and/or testosterone creams to be applied at the vulva to help increase these hormones locally.

Also, the spice fenugreek may help improve testosterone and estrogen levels, as well as reduce period cramps. Phytoestrogens (found in foods such as ground flaxseeds) may help normalize estrogen levels as well

🙅‍♀️This is not medical advice and it’s important to note that individual responses to hormonal changes can vary

Use Caution When Blowing your Nose, Coughing, or Sneezing While Seated on a Toilet

When using the toilet, the goal is to relax the pelvic floor muscles. During the above activities, we should subconsciously brace our core and pelvic floor muscles to prevent downward pressure and leakage.

This conflicting action can potentially teach your brain that it’s acceptable to relax the pelvic floor muscles during these activities. Losing this coordination can lead to symptoms like leakage and pelvic pressure.

We also want to avoid unnecessary pressure on the pelvic floor while seated on a surface without bottom support, as the pelvic floor is in a vulnerable position.

Elite Female Athletes Face a Higher Risk of Urinary Leakage

Pelvic floor dysfunction in athletes is often undervalued, underreported, and undertreated!💧Addressing these issues can significantly improve both athletic performance and overall quality of life!

Whether you’re training for a marathon or playing recreational sports, your pelvic health matters! If you experience leakage, seek support from a pelvic floor physical therapist—it’s not normal to pee your pants, and you deserve to feel strong💪 and confident in every movement!

Did you know that elite female athletes face a higher risk of urinary incontinence? 🏃‍♀️🤾‍♀️

Here’s why:

- Longer training hours ⏱️ lead to increased strain over time.

- Impact sports ⛹️‍♀️🏐 put extra pressure on the pelvic floor.

- Intense core training increases abdominal pressure, which can strain the pelvic floor.

- Neglecting pelvic floor training can leave these muscles underdeveloped compared to other muscle groups.

- Overtraining and fatigue can weaken the pelvic floor’s ability to control leakage.

- Low body fat can affect hormone levels and reduce pelvic muscle support.

- Hormonal fluctuations can impact pelvic floor function, increasing the risk.

Take care of your pelvic health so you can thrive in every sport!