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Monday 7am - 6pm Tuesday 7am - 6pm Wednesday 7am - 6pm Thursday 7am - 7pm Friday 7am - 10am Saturday 10am - 1pm

http://www.gorendezvous.com/tiffanytaylorphysio

Tiffany Taylor Physiothérapie Sportif & Périnéale, Saint-Basile-le-Grand, QC (2025)

11/02/2022

A prolapse is an organ descent from its original position, either lower into your va**nal canal, or outside of your va**na (Grade 1 to Grade 4). You can have a grade 1 or 2 prolapse and be asymptomatic, or, on the other hand, it can be quite symptomatic. Below are a few screening questions to determine if you may have a prolapse;

🟣 Does your va**na feel heavy or like there’s pressure in it?
🟣 Can you see or feel something bulging into or out of your va**na?
🟣 If you cough, can you see something descend into or out of your va**na?
🟣 Are your symptoms worse at the end of a long day wherein you were standing a lot or physically active?
🟣 Are your symptoms better when you lay down and rest?

Chances are, if any of the above statements apply to you, you may have a prolapse.

Don’t be alarmed! A prolapse is graded in 4 different stages, and the good news is, your prolapse can regress one stage. Therefore, a grade 2 prolapse can become a grade 1. The opposite is also true, a prolapse can advance 1 stage, which is why it is important to address it.

Pelvic Floor Physiotherapy has grade 1 evidence (highest level of evidence) to help with prolapse.

Even if you’ve had a prolapse now for 1, 10, 20 years, it is not too late to do something about it.

11/02/2022

If you remember from my previous video I mentioned that a prolapse can either advance 1 stage or regress 1 stage.

Below are ways to prevent aggravating your prolapse and/or help regress it;

🔹 Avoid excessive straining (Ie: treat constipation)
- Straining increases pressure, which as a result aggravates prolapse
🔷 Perform the “knack” before lifting or forceful activities (I have a previous video on “the knack”)
🔷 Make sure you are breathing correctly (Diaphragmatic/Belly breathing)
- An improper breathing strategy, increases intra-abdominal pressure and makes prolapse worse
🔷Weight loss (if needed)
🔷Address posture
- Poor posture such as extreme kyphosis (rounding in the upper back) increases intra-abdominal pressure which aggravates prolapse
🔷 Splinting technique to go to the bathroom (if needed)
🔷 Restorative positions
🔷 See GP if advanced prolapse (Grade 3,4)
🔷 Consider a pessary if advanced prolapse
🔷 Pelvic floor physiotherapy (for a customized pelvic floor muscle training program)

As you can see, there are many factors outside of your pelvic floor that can affect your prolapse. Don’t follow the “wait and see approach”. Seek proper guidance to increase your odds of being amongst those whose prolapse regresses 1 stage or to lessen your symptoms.

As always, don’t be shy if you have ANY questions!

10/10/2022

Bonjour tout le monde!

C’est officiellement le temps pour moi de retourner travailler après 8 merveilleux mois avec mon fils.

Je suis prête et vraiment excitée de vous aider avec vos blessures sportives et orthopédiques ainsi qu'avec tout genre de conditions périnéales dans mon bureau privé à Saint-Basile-le-Grand.

Pour prendre rendez-vous, vous pouvez me contacter au 438-928-9179 ou via le www.gorendezvous.com/tiffanytaylorphysio

Au plaisir de vous revoir!

☀️☀️☀️

Hello everybody!

It is officially time for me to return to work after a wonderful 8 months with my newborn son.
I am ready and excited to see you for any sport & orthopaedic related injuries as well as pelvic floor physiotherapy at my home office in Saint-Basile-Le-Grand.

For bookings you can contact me at 438-928-9179 or visit www.gorendezvous.com/tiffanytaylorphysio

Looking forward to seeing you all again!

10/04/2022

If you’re currently pregnant, you may be wondering how soon after birth you can consult a pelvic floor physiotherapist.

The short answer is whenever you’re ready (which could be within that first week postpartum), even though you’ve most likely heard to wait 6+ weeks. Read below for the explanation.👇👇👇

An excellent way to look at birth and delivery is to compare it to an orthopedic surgery. For example, if you have an ACL injury and need a repair, you are going to prepare for surgery by educating yourself on the procedure/contraindications/potential complications etc., and also by strengthening the surrounding muscles as much as possible before the big day. Post-op, as of day 1, you are given a rigorous rehab protocol that is structured and lasts 6 ++ months (often 1 year) which you follow because you want the repair to heal properly, and return to your normal activities asap.

This preparation and immediate post op care should be no different for childbirth. Unfortunately, once you’ve delivered your baby, you most likely won’t see your doctor for 6 weeks (if you’re “lucky”) and at this appointment, you are going to be given minimal information on how to take care of your body postpartum.

Pelvic floor physiotherapy can help to prepare and empower you immediately, so you’re not left wondering if its okay to do x-y-z. I will share in the next post examples of how we can help you to be confident and in control of your postpartum body.

10/04/2022

Now that you’re aware waiting 6 weeks to consult a pelvic floor physiotherapist after birth is not necessary, below are ways we can help;

(Side note: We treat not only the pelvic floor, but address elements outside of the area, by taking a “whole systems approach”.)

✅ Strengthening (individualized pelvic floor muscle training and any other body area that may be influencing your symptoms)
✅ Preparing your pelvic floor for lifting (Ie: your baby/car seat/ etc)
✅ Optimal ways to move/transition your body if had a C-Section or have a DRA
✅ Ergonomic breastfeeding positioning
✅ Toileting techniques for constipation and/or hemorrhoids
✅ Scar care
✅ Relaxation techniques for tension and/or pain
✅ Pain relief for low back, hips, SI joints, p***c symphysis etc
✅ Pain relief for pelvic floor
✅ Prepping you & your pelvic floor for intercourse/penetration (when the time is right!)
✅ Appropriate exercise guidelines
✅ Prepare you to return to your sport (lifting, running, crossfit etc)
✅ Overall prevention
✅ Refer out when needed! (Ie: doula, s*x therapist, healthcare provider)

Don’t be shy to send me a DM if you have any questions, and know that there are no embarrassing questions :)

10/04/2022

Did you know that there are many factors outside of your pelvic floor that can be contributing to your symptoms down there??

❌ Stress
❌ Breathing strategy
❌ Obesity
❌ Smoking
❌Chronic cough
❌ Posture
❌ Sitting too much
❌ Not enough movement/exercise
❌ Diet/hydration

In my next video I will go into more detail on how your posture directly affects your pelvic floor function and could be contributing to your symptoms.

In the meantime, don’t be shy to send me a DM if you have any questions :)

10/04/2022

Poor posture is affecting your pelvic floor, and is contributing to your symptoms.

When it comes to muscle function and strength, the same principles that apply to all other muscles in our body also apply to our pelvic floors.

A muscle is strongest when its contracted from its resting position. Therefore, a muscle that is continuously contracted/ “shortened” due to poor posture is not as strong and mechanically efficient as it should be.

This stresses the importance of getting out of that POSTERIOR PELVIC tilt position that is frequently seen in poor posture during sitting, standing or clenching your butt cheeks.

Posterior pelvic rotation ➡️ Shortens pelvic floor muscles ➡️ Increases pressure in pelvic floor ➡️ Pelvic floor becomes Mechanically inefficient ➡️ Which increases symptoms (ie : incontinence, urgency/frequency, prolapse, constipation, pelvic pain etc)

This is your reminder to check in with your posture throughout the day ✅Your pelvic floor muscles will thank you!

09/27/2022

The 4th trimester is filled with enough challenges, uncertainty and stressors, especially for a first time mom. You do not worry about the following occurring to your postpartum body.

If you’ve heard any of the statements below, rest assured they are false.

❌“Surgery is the only way”
❌“You won’t be able to return to previous activity levels”
❌“You just have to deal with it, until your hormones calm down”
❌“Your organs are going to fall out of your body”
❌“Your abs are going to tear apart”

Remind yourself that your body was designed to do this as it is resilient, robust and adaptive 💪🏼 . With time and perhaps certain exercises and/or treatment, you are going to be okay and find yourself again 🙂

09/27/2022

The first few weeks/months as a new mom, are 1000% all about baby, and often postpartum care for mom is neglected or not even given.

Below are ways a pelvic floor physiotherapist can help you prepare your pelvic floor for labour and delivery, as well as teach you immediate postpartum care that you can apply day 1;

We teach you techniques to help with delivery such as;
✅ How to relax and lengthen your pelvic floor
✅ Perineal Stretching techniques
✅ Pain management for pelvic girdle/SI joint/Low back/Coccyx pain

We prepare you for postpartum by ensuring you;
✅ Activate your pelvic floor correctly. You can start strengthening these muscles day 1 postpartum (as long as catheter is removed)
✅ C-Section scar care
✅ Abdominal movement & protection techniques if you have a DRA (diastasis re**us abdominis)
✅ Give appropriate exercise guidelines

Prevention and preparation is key! 🤰

09/27/2022

If you’re doing pelvic floor muscle contractions correctly, from the outside, no one should be able to tell.

Below are 4 common compensations during pelvic floor muscle training;

1. Using your adductors
2. Using your abs
3. Holding your breath
4. Using your glutes

Refer to my previous video to remind yourself how to do them correctly ✅

09/27/2022

A strong pelvic floor is important for everyone!!! Refer back to one of my previous videos to see the exact role and function of these muscles.

More specific individuals in need of pelvic floor muscle (PFM) training are;

- Postpartum population (va**nal and c-section deliveries)
- Incontinence (f***l and/or urinary)
- Pelvic Organ Prolapse
- Inability to hold and control gas
- Older aged individuals
- Others who may be predisposed to having a weakened pelvic floor (obesity, chronic cough, medications, injury, surgery and more)

It’s never too late to start PFM training even if you’ve been having pelvic floor issues for months or years.

Hilde, G., Bø, K. (2015). The pelvic floor during pregnancy and after childbirth, and the effect of pelvic floor muscle training on urinary incontinence: a literature review. Current Women’s Health Reviews, 11, 19-30.

09/27/2022

Did you know that a lot of people are not doing “kegels” correctly? Next video, I’ll share who should be doing them.

Below are a few tips to help you engage and strengthen your pelvic floor muscles the right way. However, the only way to know if you are doing them properly is by digital examination by a pelvic floor physiotherapist.

Here are a few important tips;

1. Visualize your pelvic floor as a trampoline that is recoiling up and in, after you’ve jumped on it
2. You want to shorten, and pull UP and IN your pelvic floor muscles (what I am doing with my hands in video)
3. Imagine your urethra, va**na and re**um lifting up inside of you
4. You should be able to breath normally as you do these
5. If someone is looking at you, they shouldn’t be able to tell you are doing them

09/27/2022

Check out my previous post to find out if you need to learn how to relax your pelvic floor muscles. 🧘‍♀️

For all my pregnant mama’s, this exercise will also help to prepare your body for labour and delivery!

With each inhale, implement the following tips! (I will discuss what to focus on during each exhale in another video)

Tip # 1:
- Visualize increasing the space between your p***c and tailbone (coccyx).

Tip # 2:
- Visualize increasing the space between your two sitz bones (ischial tuberosities).

Tip #3:
- Focus on creating a 360 degree expansion of your rib cage by maximizing your lateral expansion as well as your front to back expansion.

Tip #4:
- Reminder: tips #1- #3 are performed on your inhales.
- Lying down with your calves elevated on a chair, combine the above tips, integrate them all together, and relax your pelvic floor muscles!
- Practice this technique for 5-15 minutes… and just relax!

09/27/2022

The ability to RELAX our pelvic floors is just as important as having strong and endurant pelvic floor muscles (PFM’s). You wouldn’t walk around all day long flexing your biceps, so the same applies to your PFM’s.

The inability to relax your PFM’s can contribute to;

- Constipation
- Low back pain
- Coccydnia (tailbone pain)
- Painful s*xual relations
- Inability to insert a tampon, get a pap test etc
- Incomplete emptying

For those who are interested in the anatomy aspect, read below. Our pelvic diaphragm consists of our “inside” PFM’s which are;

- Levator ani (Puborectalis, Pubococcygeus, Iliococcygeus)
- Coccygeus (Ischiococcygeus)
- Piriformis (note: my pelvic floor model does not contain piriformis, but it is located above your coccygeus)
- Obturator Internus

Stay tuned for ways you can relax your PFM’s..

09/27/2022

The outer layer is known as the superficial perineal muscle layer, and includes the muscles that are “outside” of your pelvic floor. Fun fact, these muscles apply to all genders.

While it’s not important for you to remember the funky names of these muscles, you should be aware of their role.

The pelvic floor muscles are often neglected and ignored when it comes to strength training and rehab. But muscles are muscles, and we certainly want a strong and endurant pelvic floor!

These muscles need to be strong and endurant to;

- Manage increases in intra-abdominal pressure (ie: heavy squats or deadlifts without pelvic floor symptoms)
- Have good or***ms!
- Obtain and maintain an er****on
- To jump, run, cough, laugh and not leak
- Maintain continence
- Prevent prolapse
- And many more !

09/27/2022

Just because something is common, it does not mean it’s normal! 🙅‍♀️

- Leaking postpartum
- Leaking with any high impact activities such as jumping / CrossFit / running etc
- Having to p*e every 30 minutes
- Laughing and p*eing your pants
- It’s not because you’ve been having issues for years, that it’s normal
- It’s not because you’ve had multiple kids that you should have to deal with pelvic floor dysfunction
- You shouldn’t have to RUN to the bathroom the moment you walk in the door

It’s not because you’re experiencing and living with something that is “common” that you should “tough it out”.

The good news is, Pelvic Floor Physiotherapy has level 1 Grade A Evidence (highest level of evidence) to assess and treat incontinence, prolapse, and pelvic floor dysfunction.

09/27/2022

🏃🏿‍♀️🏃🏿‍♀️Return to running for postpartum women is not an area that is heavily researched, which can leave many new moms feeling confused as to when they can safely return to this sport.

For most women, gradual return to running can begin at 12 weeks postpartum. However, there is no golden rule, and each women is different, so this number may be more or less for you.

Running is considered a high impact activity, therefore, you’ll want to make sure you have your bases covered by getting assessed before beginning a return to running program.

By “having your bases covered” I am referring to:

- Ensuring you have adequate pelvic floor muscle strength and endurance
- The ability to control intra-abdominal pressure
- The absence of ANY pelvic floor dysfunction signs and symptoms
- No bleeding
- No pelvic floor pain
- Other risk factors have been ruled out!

The key here is to be patient, and not skip out on any important foundational steps. With a proper plan and progressions, you’ll be able to run the distances you’d like again.

Tiffany Taylor Physiothérapie Sportif & Périnéale

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Monday	7am - 6pm
Tuesday	7am - 6pm
Wednesday	7am - 6pm
Thursday	7am - 7pm
Friday	7am - 10am
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