Balanced Body Physical Therapy

05/27/2022

I had a wonderful opportunity to chat with Martha from the Skimm about assistive devices and some good PT stuff🙂

https://www.theskimm.com/life/products-for-limited-mobility-5FF27jesBpfGFXRc7Ogebx

We’ve found everything you’ll need according to a physical therapist's recommendations, from grab bars to an affordable muscle stimulator.

09/16/2021

Don’t give in to that initial urge!

The bladder takes time to fill, and emptying it on the first urge to will train it feel full and ready to empty when it’s not, resulting in frequent trips to the bathroom.

Trying to empty your bladder when it’s not full can also result in excessive strain on your pelvic floor, causing progressive weakness and downward displacement of your pelvic organs.

07/23/2021

Some liquids and foods can be be triggers for increased urgency to urinate or pelvic floor discomfort/burning.

It’s important to recognize what foods trigger the discomfort for YOU. Other liquids not listed such as wine (😥) and even decaffeinated coffee/tea can irritate the bladder.

If you have a history of prolapse, incontinence or urinary frequency avoiding certain foods can help avoid a flare up!

04/19/2021

Rehab after childbirth should be treated as any orthopedic or surgical rehab protocol.

The core and pelvic floor are working overtime and stretch to the accommodate the size of the growing fetus, making it difficult for these muscles to work properly towards the end of the pregnancy and postpartum.

In addition, these muscles experience trauma during childbirth (whether C-section or vaginal delivery). The pelvic floor needs some TLC after 9 months of hard work!

Getting the muscles of the core and pelvic floor to fire properly after giving birth is key to restoring pain free and leak free movement. Simply just starting Kegels is not the answer!

03/31/2021

Running to the bathroom before you hit the road for a ‘just in case pee’ is a habit we all have, but an important one to break. This will progressively teach your bladder to give you the urge to go when it isn’t full.

02/24/2021

Rules of exercise during pregnancy can feel overwhelming but with fewer restrictions nowadays it’s likely your favorite exercise routine is fair game!

Monitoring your temperature and avoiding overheating is vital when exercising during pregnancy. Performing your exercise routine in a heated environment should be avoided (hot yoga, steam room etc.) In addition, activities such as boxing and skiing should be put on pause (little surprise there).

Avoid lying flat on your back when performing exercises after your first trimester. If your workout routine involves exercises in this position, modify by placing several pillows or a wedge under your upper back.

Apply any additional restrictions placed by your doctor as every pregnancy is different.

Lastly, it’s important that your core muscles are engaged properly so additional downward pressure is not placed on your pelvic floor. Seeing a pelvic floor PT is a good place to start for safe ex*****on of your workout routine.

11/23/2020

Leaking during exercise, jumping or sneezing is NEVER normal.

Leaking with these activities is known as stress incontinence, and we tend to think it’s normal to experience these symptoms with age or after having a baby.

It’s best to address these symptoms early on to ensure optimal outcomes. Seeing a pelvic floor physical therapist can help address specific strength deficits and help you return to your normal activities without anxiety or apprehension.

10/16/2020

Hormone changes during pregnancy can affect your ligaments, joints and muscles.

The hormone relaxin allows for loosening or ligaments and is necessary for an expanding uterus. This can cause muscles that support your joints (especially around your back and hips) to spasm.

09/16/2020

Do you hover over the toilet? Most women have made a habit out of squatting over public toilets but it’s a habit we all need to kick.

Hovering in a squat position contracts the pelvic floor musculature thus not allowing for full emptying of your bladder.

For optimal emptying and avoiding having to make another trip to the bathroom, sit down and get comfortable!

07/30/2020

Ever wonder why you’re making frequent trips to the bathroom when you’re dehydrated?

Dehydration can cause a build up of acid that can cause the muscle on top of your bladder to spasm, causing frequent urges to urinate.

So ladies and gents, drink more water! But don’t go chugging that 32oz bottle in one sitting. Drink periodically throughout the day and avoid drinking too much H20 at night (none of us want to be running to the bathroom all night long).

07/24/2020

I think we can all relate to poor posture when looking at our phones. It’s important to understand that the added stress to the cranium, spine and shoulders when staring down at our smartphones can do serious damage over time.

If you find yourself guilty of any of these postures, a few small corrections can make a big difference!

Start by keeping your elbows tucked into your ribs while holding your phone 6-8 inches in front your sternum. Keep your chin tucked and your shoulder blades squeezed together while looking down at your device.

Conversion cheat sheet: 1 kg=2.2 lbs!

07/16/2020

Kegels are not an appropriate intervention for everyone with pelvic floor dysfunction!

If you are experiencing pelvic floor pain (including pain with in*******se), problems emptying your bladder or noticing that you leak on your way to the bathroom then performing kegels could do more harm than good.

An evaluation by a pelvic floor physical therapist can help answer questions regarding the source of symptoms and provide an appropriate exercise program to address these issues.

07/10/2020

🤯

Urinary incontinence does not only affect older women and men!

Stress incontinence is defined at the involuntary loss of urine with physical exertion. This can be caused by weakness in the pelvic floor musculature that causes a change in position of the bladder and urethra.

A study of female college athletes revealed a staggering 28% who reported urine loss during sports with 40% noticing urinary incontinence in high school!