Lynley Box Physiotherapy

02/21/2024

Sometimes bladder leakage can be caused by not drinking enough water. If urine is concentrated, it can irritate your bladder causing it to spasm and p*e to leak out.

Aim for drinking half your body weight in ounces.

ie. You weigh 150lbs. Half that is 75lbs —> 75 oz water spread throughout the day.

02/15/2024

There are many different types of incontinence, both of stool and urine. Incontinence boils down to the involuntary leakage or urine or stool.

Stress Urinary Incontinence - leaking with an increase in pressure through your abdomen (think coughing, laughing, sneezing, jumping)

Urge Urinary Incontinence - urge to p*e comes on suddenly (you don’t have to go then quickly need to go NOW) and you leak before getting to the toilet

Mixed Urinary Incontinence - a combination of stress and urge

Urge F***l Incontinence - sudden urge to p**p and you can’t make it to the toilet on time

Passive F***l Incontinence - passage of p**p that someone is not aware of

04/27/2022

A little game of this or that.

When to say V***a vs. Va**na….

"I have trouble inserting a tampon into my _____."

"If I use a mirror, I can see my _____."

So, this means....

V***a = external female ge****ls (cl****is, l***a, va**nal opening, urethral opening)

Va**na = the inside connecting the uterus to the va**nal opening

04/20/2022

Diastasis Re**us Abdominus (DRA)

aka. Abdominal Muscle Separation

It’s had a bad reputation for a while. Is it really that bad?

The right and left abdomen muscles are connected by a connective tissue called the Linea Alba. It runs from the bottom of your sternum (breast bone) down to your p***c bone.

The actual separation of the muscles isn’t an issue when you have good tension through the Linea Alba and appropriate pressure control through your core (see previous post on what your core is all made up of).

How’s your pressure control?

04/16/2022

Niverville has so much to offer 👏

04/13/2022

This is one of my favourite topics and my absolute #1 education piece with all of my clients. 🤓

Your core is made up of 3 (maybe 4) components:
1. Diaphragm
2. Abdominal Muscles
3. Pelvic Floor Muscles
4. And maybe the small muscles between each vertebrae in our spine, though this is debatable as to whether we can consciously recruit these muscles.

When we have core dysfunction, this indicates that all 3 components aren’t working together properly.

Dysfunction often results in issues such as:
- back pain
- pelvic pain
- bladder or f***l incontinence (ANYTIME you p*e or p**p and it’s not on purpose)
- pelvic organ prolapse
- breath holding when lifting
- hernia
- pain with s*x

A quick self check —> You’re lifting a bag of groceries. What do you do?
- Do you hold your breath and brace because it’s heavy?
- Do you breathe in?
- Do you breathe out?

(Answer: breathe out with abdominal and pelvic floor muscle activation)

04/06/2022

“I just got my period, should I reschedule?”
“I’ll need to wait another week, my period is coming that week.”

I’ve heard this many times from clients. And the answer is always “No, that’s not an issue at all. I can see you any day of your cycle.”

Menstruating individuals shouldn’t be denied healthcare because of how their body functions. Depending on the length of your period and cycle, that could remove 25% of your opportunities to receive care.

For some people, their symptoms worsen or only arise during their period. So assessment during that phase will give the most accurate information.

02/10/2022

Cesarean Section.

How 1 in 3 babies enter the world in Canada. And it’s amazing!

C section is not “the easy way out.” It is a major surgery like no other. And then you go home to look after a newborn and sometimes older children as well.

If you had a cesarean section, we’re you educated on what to expect in recovery?

Did you know how to support your scar healing? Manage your pain? Know how to progress activity?

Do you still experience side effects?

I’d love to hear your experiences and start the conversation on recovery from cesarean section.

01/20/2022

Problem: I p*e my pants.

Solution: Do Kegals.

…. But what happens if it doesn’t actually work and incontinence gets worse?

What might be happening is that your pelvic floor muscles are tight (shortened) and therefore not functioning as well as they should be. If the muscles are already short at rest, there is nowhere for them to contract to.

The solution in this case is is to learn how to relax your pelvic floor muscles so that they have the opportunity to move. Once they can move, they can be trained to do what they are supposed to do.

01/15/2022

I was very fortunate to sit down and chat with and share my business and hopes for how I can help Niverville and surrounding area.

Check out the link for full story. 😊

Lynley Box of Niverville is a licensed physiotherapist who is bringing a unique service to the area. Pelvic floor therapy is a specialized focus within physiotherapy that aims to improve the...

01/13/2022

January 13, 2022. It has been a fantastic OPENING DAY today. Thank you so much to everyone who has helped me get to today and for all the support and encouragement. I think this is going to be a fantastic year!

12/31/2021

Happy Habits. Happy Bladder.

1. Always p*eing before you leave the house "just in case"

-> What you're really doing is telling your bladder "You need to empty before you can leave home regardless of how full or empty you are."

2. Wiping back to front

-> This tracks bacteria from a**s and va**na to your urethra, increasing risk of bladder infections.

3. Hovering over the toilet

-> This means that your pelvic floor muscles cannot fully relax to allow you to empty your bladder fully.

4. Practicing kegals on the toilet

-> Again, your teaching your pelvic floor muscles to not fully relax to fully empty your bladder.

5. Drinking less water so you don't have to go as much.

-> Becoming dehydrated causes your urine to become concentrated, which irritates the inside of your bladder, causing you to need to p*e.