The Fit Life – 2019.10 – It’s a Mom Thing

 “Incontinence: It’s a mid-laugh crisis” 

– sibylesque​

We have a deadly combo of Sprints, skipping and box jumps in a workout coming up.  Yikes this one is looking tough! As the Coach finishes the explanation and we divide to start conquering, we see a few women head to the ladies room to prepare for the workout. All that jumping is not going to be good they yell!  And then, as we go through the workout, a few more head out.  What are they all trying to avoid? 

Bladder leakage.

With a slight chirp at them for doing their business, they chirp back:

“You try having 3 kids and skipping… This is supposed to happen.”

Yes, this does happen but NO, you don’t have to live with it. Stress incontinence (bladder leakage) is something that can be improved or even corrected.  And we are hoping that you can help us in changing that “normal”.

Prepping your workout or leaving half way through, isn’t something you need to deal with. We can improve the function of the pelvic floor and put a smile on that face when jumping comes up in a workout.

Now let’s learn about the causes, fixes and recommendations to resolve what all of us ladies think is “normal”.

Why does this happen?

There is an increase in intra-abdominal pressure, which places pressure on your organs and pelvic floor. This extra stress can cause urinary incontinence, or bladder leakage.

CAUSES

  • Changes in hormone levels
  • Weakness or tightness in the pelvic floor or sphincter muscles

How can you help it?

A healthy, functional pelvic floor needs to have balance between tightness and relaxation. It needs to be able to contract but also needs the ability to relax.

Kegels?!? Yes and No. 🙂 Kegels were designed to strengthen the muscles of the pelvic floor. So these exercises are great for someone who needs to strengthen their pelvic floor… But what if your muscles are too strong or tight already? Should you be doing a million Kegels? That is the last thing you should be doing…

Yikes this sounds complicated – well yes, it can be.

Who can help?

Since this is a complicated subject but one that could have a huge impact on your day to day life, we recommend seeing a professional.  You will start with a proper pelvic floor assessment from a pelvic floor physiotherapist,  who can work with you to develop the right plan for you. They can direct you to tighten or release the pelvic floor and help you re-condition those muscles to work properly. They can also let you know what exercises may be good to avoid until your floor is ready to be used in that way again.

Who do we trust?

We are very lucky to have access to many great professionals and resources in our community! We have had tremendous success with the clients that have worked with these professionals and we are excited to help all of you resolve the issues you may have. 

A Body In Motion – Pelvic Floor Physiotherapist

Sara Bogdon – Pelvic Floor Physiotherapist

Camie Gedja – Pilates Instructor (@bluebirdpilates)

PS: If you are looking for an amazing “Workout Resource” for expecting moms and post natal moms please check this out!

CLICK HERE for exercise modifications, things to avoid, misconceptions and great tips and tricks to have a successful pregnancy and recovery!

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