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A written resource hub of tips, tricks, and helpful information about your pelvic floor, PT, and more!
The ideal minimum amount of movement (for adults), according to the US’ official physical activity guidelines, is 150 minutes of moderate-intensity aerobic physical activity every week and strength-specific training twice per week. However, current research also supports that even just 5-10 minutes of movement has highly positive impacts on health outcomes as well. What are the benefits of strength training beyond just building strength?
“Movement is medicine” is not just a fun, catchy phrase. This sentiment is backed by science!
Rate of Perceived Exertion (RPE) and Repetitions in Reserve (RIR) are programming & assessment tools used frequently in weightlifting, but they have application in a variety of settings, including physical therapy.
Perhaps you’ve heard trainers in the gym ask “how many more reps do you think you could’ve done?” after a set, or maybe your physical therapy team has asked you “how challenging was that for you to complete?” These questions come from two concepts called Rate of Perceived Exertion (RPE) and Repetitions in Reserve (RIR), and are used to gauge how easy or difficult an exercise is for an individual.
What is a hypertonic pelvic floor? What can you do for yourself if you believe you might have a hypertonic pelvic floor? And/or you’re hoping to prevent dysfunction knowing just how much dancers are prone to dysfunction here? Essentially, anything that helps you relax, lengthen, and reduce stress.
There’s a reason why dancers are also called artistic athletes – the nature of dance itself is intensely demanding on the body. The diverse physicality of dance alone can create the “perfect storm” for pelvic floor dysfunction, not to mention the myriad of mental, cultural, and emotional influences. So while some “boats” navigate these stormy waters without a scratch, others traveling the same waters may need some TLC… What makes dance so turbulent for the pelvic floor?
The pelvic floor of a dancer is likened to the “lost city of Atlantis” – an undetected, mysterious land of which no one will ever find. But how important is it that dance professionals understand their pelvic floors, let alone discover this “lost city” anyway? I believe, very.
Any queer or trans person who has sought medical treatment is probably quite aware that there are a lot of harmful misconceptions and myths about healthcare pertaining to them. One of the least discussed is the pelvic floor. Pelvic floor health has long been assumed to be relevant only to cis women, and specifically to pregnant cis women, but that is not the case!
Exercise is important after any large surgery– exercise can speed up the healing process, rebuild strength, and prevent complications like blood clots. After top flattening surgery, however, it is incredibly important to choose the right exercises at the right time to avoid complications such as excessive scarring or opening of incisions. Read on for advice to get back to working out.
Top flattening scars require special care over time for the best healing possible. If you are considering top flattening surgery, or recently had top flattening surgery, read on to learn how you can optimize your scar recovery.
It’s likely that you’ve been waiting for top flattening surgery for some time now and you may want to do everything you can to ensure the best possible outcome. Exercise – at the level and amount that feels right for your body – is one path to a smoother recovery after surgery. Read on to learn about some simple exercises you can do to better prepare.
Every clinician will inevitably encounter someone who is LGBTQ+ & merely “treating everyone the same'' may inadvertently end up causing harm. This is especially pertinent to pelvic health practitioners as we work on highly personal & vulnerable areas of the body. In this post, we’ll break down common terminology around sexuality and gender and focus on practical takeaways that you can implement in your practice.
Contrary to some of the information circulating in the strength world, peeing while lifting is not a marker of intensity, but a neuromusculoskeletal dysfunction that can be prevented and treated! Conversely, SUI does not mean you are a weak person, but ignoring these symptoms can likely lead to further problems and injuries down the line.
Have you ever been to a PT clinic and seen the staff running from one patient to the next or possibly even juggling two or three patients at a time? Have you been handed off to an unlicensed technician after 20-30 minutes with your PT? Or, if you are lucky enough to have one-on-one care from the therapist for the entirety of the session, were they always typing away on their computer while attempting to multi-task during the treatment? This is not a criticism of the altruistic clinicians who are merely trying to care for their patients. This is a criticism of the insurance-based payment model. It truly serves no one.
A new type of home health PT is emerging and it is being referred to as concierge PT. Many of the same services are available including exercise prescription, manual therapy, and neuromuscular reeducation. The difference now is that this care may be provided using a cash based model and can be unique to a certain population.
With most acute injuries, your brain will trigger a cascade of events that result in a pain response because your tissue is likely damaged and you need to protect it. But here is the interesting thing: tissues heal. Even if you do nothing to them, within 3-6 months they heal. Bodies are incredibly, amazingly, fantastically resilient. Humans are marvelous and complex, though, and pain can stick around for non-physiological reasons.