Exercise is pushed as the remedy to the isolation blues. Being a Physical Therapist I say - GREAT IDEA - being a mother of two, I get it. Leaky bladder, or Incontinence, can put the damper on your exercise plans.

There are the two types, but the one impacting runners and exercising is called Stress Incontinence. It is urine leaking during physical activity, brought about by an imbalance of forces within the thorax. Simply put, it is when the forces in your abdomen exceed the strength of your pelvic floor. This is commonly seen in gymnasts, runners, or athletes who jump repetitively such as track and field athletes, basketball players, racquet sports and weight lifters.

Pelvic Floor / Pelvic Health Physical Therapy will help. Till then, here are some quick tips:

DON’T hold your breath during exertion - like when swinging a raquet, or lifting a weight. Think of your core as a high pressure canister - release the pressure from your breath.
Strengthen the pelvic floor muscles, start with the Kegels.
There are many ways to do a Kegel, but if you are leaking urine, it is important to strengthen the muscles specifically around the urethra. Begin by holding the pelvic floor contraction for 5 seconds, for 10 repetitions, 3 times per day. As if you’re stopping the flow of urine.
Consistency in training.
Your pelvic floor muscles are like the rest of your body, you will lose the strength and control you've gained without progressive muscle overload. Hold your kegel during functional exercise like Mini Squats, Leg side kicks, and Heel Raises.

Good luck, stay dry, and reach out for help if your symptoms persist.

The most wondrous part of your life is happening - but it hurts. Help!

There are many sources telling you how to feel and what is “normal.” The American Physical Therapy Association gives you the straight facts.

WHAT kind of pain? Prenatal pain can include: numbness, pain in the pelvis, spine, hips, shoulders, ribs, arms or legs. Core muscle weakness makes getting in and out of a chair, car, and bed difficult. Stress placed on the pelvic floor muscles during pregnancy can result in pelvic pain, constipation, urinary and/or bowel incontinence, and painful sex during pregnancy and postpartum.
WHY? Pregnancy and postpartum are times of great change for a woman – physically, emotionally, and hormonally. As the fetus grows, your musculoskeletal system (what holds you together) is challenged by new posture, muscle imbalances, and changes in spinal mobility. These changes can cause pain, difficulty with balance, and lets face it - reduced activity.
WHEN do I power through and WHEN do I need a Pelvic Health PT? Seek out some help when experiencing:
Pain in the neck, back, shoulder, arm, ribs, hip, pelvis and leg
Nerve symptoms such as numbness in the arm, hand, and leg
Difficulty walking or performing normal daily activities
Weak or tight muscles, including abdominal weakness
Desire to resume or start an exercise program
Pain has adverse effects into many parts of your life, take care and seek out reliable help.

Are you a Runner or Tennis player? Bladder leaking slowing you down? Take care of Stress Incontinence

Common Pregnancy Pains