HYGIENE

Pelvic Floor Myth 1- Peeing Yourself is Normal

Has anyone ever said to you, “I’ve had kids. I pee when I laugh or sneeze. It’s totally normal.” Or what about, “Wait until you get older. You go all of the time and you leak often.”
Do we, as a society, truly believe this to be NORMAL?!
It isn’t! Leakage is never a normal sign or symptom. Urgency, depending on medication, can be explained in some situations. But not leakage.
Please listen in as I explain the MYTHBUSTING of leakage!

To Kegel or Not To Kegel…That Is The Question…

When something is going on, “down there” and you go to your gynecologist, what do they say? Especially if you have had kids? They tell you to do your kegels, right? Keep doing them and it will get better soon. You aren’t doing enough. You aren’t holding them long enough. You don’t know how to do them. Then you look up online what to do and you get hundreds of different kegel programs. However, the unfortunate part is, most (yes the MAJORITY) of women (even men) do not know how to do the kegel exercise properly. How do you react when I say,

KEGELS ARE NOT FOR EVERYONE

Whatttt?!? Did I just say that? Yes, I did. I 100% stand behind it too.
First of all, what exactly is a Kegel? Don’t worry if you don’t know, join the club. It was once thought to be a common word but unfortunately not so much. A kegel is an exercise where you “squeeze” the muscles around your vagina and your rectum to “close the holes.” We use these contractions to improve strength, endurance, coordination, or control of urgency/frequency, etc. But remember, not everyone needs to be doing them!
I’m going to give you a few reasons why the kegel exercise would NOT BE A GOOD THING TO DO:

  • You feel tightness in your stomach (lower region) or irritability, meaning those muscles are tense.

    • Don’t do a kegel because:

      • If you do, you are actually increasing the pressure of your lower abdomen/core region which will not help loosen things up OR make them function better. You would then just

  • The muscles on your inner thighs (adductors) into the groin are really tight.

    • Don’t do a kegel because:

      • You are already tense around the pelvic region and increasing tension by contracting the pelvic floor will not make a positive change. The best option to do FIRST is to stretch out the inner thighs and relieve the tension.

  • If you have pain in your vagina or pelvic region constantly or daily

    • Don’t do a kegel because:

      • This can indicate something else going on internally with the musculature. If you have tension or a problem going on internally already, then doing a kegel will only make things worse.

  • If you have pain inserting a tampon, having intercourse, or getting a papsmear done

    • Don’t do a kegel because:

      • You potentially have tightness in the musculature internally (pelvic floor region) which is contributing to the pain. Or you may be having sensitization impairments or problems (cannot feel what you should be feeling).

  • If you have difficulty performing a deep breathe with proper diaphragm movement

    • I posted about this before, but have put another video here for you. (Subscribe to my youtube channel for more!)

      • If you are unable to breathe properly you have no ability to control your internal pressure. You will have too much pressure in your abdomen already and with a kegel this will only increase.

Hopefully this clarifies some of your questions about whether or not Kegels are right for you. This, of course, is not to be utilized as medical information and if you are having pelvic floor dysfunction. Please let me know if you have any questions!
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OMG I leaked…

First off, notice the picture I’ve posted here. Why in the world would I put a picture with both male and female when only females deal with leakage? Because men deal with it too. It’s simply not true to believe it is only pregnant women or women in general who deal with this. Another piece of education to consider is that it doesn’t only affect pregnant women. Yep, I said it. It can affect men, women, boys, girls. Of ALL ages.
Leakage in this context is the loss of urine that is out of your control. It is medically referred to as incontinence. There are 3 different “types” of leakage (incontinence) I want to describe here.
Urge incontinence: This is where you get this uncontrollable URGE to go the restroom which does not go away no matter how hard you try. Also, you will leak on yourself if you do not get to the restroom immediately. Typically treatment is tailored to making adjustments to behavioral activities such as taking note of water intake,learning your triggers and managing the urge, the proper posture during urination, bladder scheduling, etc.
Stress incontinence: This is where you cough, sneeze, laugh, jump, or do anything requiring exertion that causes urine leakage. This can be a little bit or a whole lot. I have seen stress incontinence in elderly, younger women who lift heavy, men following prostate surgery. Shoot, I had stress incontinence. That’s one of the reasons I am so passionate about what I’m educating you on now! Depending on how severe, the treatment typically involves pelvic floor muscle control and coordination training as well as behavioral modifications like noted above.
Mixed: Where you experience both of the above. The treatment varies here depending on the patient.
One takeaway I really want you to understand today is that:
NO MATTER WHAT AGE, NO MATTER HOW MANY KIDS, NO MATTER HOW ACTIVE, NO MATTER WHAT SEX… INCONTINENCE IS NOT NORMAL.
So, let’s stop talking about it and joking around like it is. It certainly is not and should be addressed in order to improve your quality of life.
Some things to consider if you feel you have incontinence of one of one the above categories:

  • Are you drinking enough water?

  • How are you sitting on the toilet?

  • What else do you drink consistently throughout the day?

  • How often do you urinate?

  • Do you drink fluids 2 hours before going to bed?

Once you’ve answered the above, you can really dig into what is causing your incontinence and what you can do to fix it. I don’t know about you, but I’d prefer to live a life without worrying about peeing myself…
Feel free to reach out with any questions!