Karen Hobson Physiotherapy & Pilates - Greyton

11/03/2021

We are capable of so much more than we think. x

22/01/2021

Routine and exercise are vital in these times!

27/05/2020

I am still doing online classes 3 x a week, as well as online rehab one-on-one and 'in person' physio from our farm outside Greyton, which is a medical essential service. Email me on ctphysio@gmail.com to find out more.

20/05/2020

And when your body is strong, your mind is strong and free.

20/04/2020

This image may help some of you when imagining your pelvic floor muscles during our pilates classes.

Friday Fact: The Pelvic Floor/ Diaphragm

I think there should be a pelvic floor appreciation fan club; it is impressive anatomy. The pelvic floor muscles give support to the organs above, the bladder, re**um and uterus in females, they help you control bladder and bowel function,they are important for sexual function/ or**sm, help with core stability and act as a blood and lymph pump for the pelvis. A loss of this action can contribute to pelvic congestion- a whole article in itself. I had the pleasure to dissect the pelvic floor muscles in fresh tissue dissection, and I was in awe at this musculature and how it can support pregnancy and then allow childbirth.

The pelvic floor or a better word pelvic diaphragm is often described as a hammock, however, rather than a hammock think of it more as funnel-shaped. It can be split into different layers; the most significant muscular component is the levator ani. Composed of three separate paired muscles; pubococcygeus, puborectalis and iliococcygeus. This group of muscles attach to the p***s anteriorly, laterally to a thickened fascia that covers obturator internus and posteriorly to the ischial spines of the pelvis.

When things go wrong: After pregnancy or with hormonal changes and age, the muscles can lose their support for then organs above, and this can cause a prolapse. A weakened pelvic floor can result in urinary incontinence - A report by the continence foundation of Australia shows that incontinence affects more than 1 in 3 Australians (38%). And out of 1,997 people surveyed, 63% believed that incontinence was inevitable after childbirth.

Using the word weakened doesn't necessarily mean it needs to be strengthened. The muscles may be weak and fatigued because they have been held short and tight for an extended period of time. It may need to learn to relax and not hold on as tight. For a muscle to be able to generate an effective contraction, it needs to be able to relax at its optimal resting length.

One of the key things is being able to relax your pelvic floor, the other important piece I feel is, it isn't just a pelvic floor problem. Looking globally at the pelvic floor dysfunction can have great results. Trying to increase the breath as well as length and space in the abdominal area, taking away compression from above. Looking at foot function and how playing with increasing your foot proprioception can have a positive effect on your pelvic floor function/ contraction.

I am treating more women in the clinic for pelvic floor dysfunction than ever before, is this because maybe we are starting to talk about it more?
Talk about it, seek help. There are great pelvic health physiotherapists and exercise professionals who specialise in women's health. Appreciate the hard work these muscles have to do and fall in love with the pelvic floor anatomy!

An exercise to try at home:
Working with the respiratory diaphragm and breath can help with pelvic floor dysfunction. When you inhale, and the diaphragm descends the pelvic floor should relax and then the opposite happens when you then exhale. Focused breathing can help with relaxing the pelvic floor.
Sit upright on a chair with a firm surface; if you are comfortable you can also do this sitting on the floor; you can use a softball under the bottom of your pelvis to help with kinaesthetic awareness. Take a breath in, what awareness do you have of your pelvic floor as you are taking your breath. Try again, does your pelvic floor slightly relax soften, or is there no awareness. Consciously contract your pelvic floor as you take a breath in, explore how this can limit your breath. Now, as you take a breath in imagine your pelvic floor is gently softening and lowering onto the ball. As you exhale, it lifts away from the ball. Repeat for a few more breaths. Remember, the more you practice a task, the more it becomes familiar.
A focused breath can help relax the pelvic floor and in turn, assist with dysfunction, a relaxed and balanced pelvic floor can assist in a fuller breath.
julie@anatomytrainsaustralia.com

23/01/2020

Five years ago Lorimer Moseley and David Butler wrote a Critical Review for the Journal of Pain entitled Fifteen Years of Explaining Pain: The Past, Present, and Future. With the passing of another…

11/03/2019

07/03/2019

I love this photo! Play is an optimally ideal avenue for interacting with each other and the environment .

13/02/2019

Something I am passionate about - the language we use and choice of words. If you would like to participate in this questionaire to assist research in the language of pain, PLEASE do! x

The clever researchers investigating pain and language have asked us to say a big thanks to those that have responded to our previous post about their work. There was a massive response and a big boost in data! They're still collecting pain stories and language and you can continue to help - participate yourself (whether you experience persistent pain or not) or continue to help us spread the words. Take the survey here - https://survey.au1.qualtrics.com/jfe/form/SV_ewJCmCDEKNERqK1

07/02/2019

Occupying our hands - through work, chores or art - can engage our brains and alleviate anxiety

31/10/2018

Watch the full TED Talk here: http://bit.ly/2I3zNup

What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzhe...

19/10/2018

Back pain often comes on without warning and will usually get better on its own, even when imaging shows changes such as arthritis and disc degeneration. The best way to treat back pain is to avoid prolonged rest and stay active instead. Aggressive i...

28/09/2018

We knew this! Progress is a process, but if we see pilates and rehab as play and enjoy it, will it be quicker?

24/06/2018

We all want our Explain Pain stories to be sticky, memorable and useful for our learners. There are many techniques that allow this, but one forgotten and underestimated technique is rhyme. Rhyme i…

18/05/2018

So true! And exercise is also play!

Never stop playing!

03/04/2018

Nothing is impossible. The strength of the mind . . . .

** what an incredible story by Cameron Dugmore, featuring Ipeleng Khunou **

My Two Oceans today

I had a tough but eventually awesome Two Oceans. I clearly did not train enough and was battling from the start; I had to walk most of Southern Cross Drive.

While running (very slowly!) near Kirstenbosch, I bumped into a member of Gugs Running Club, who was helping Ipeleng Khunou by clearing the path in front for him. He needed help. I then covered the back to keep runners from bumping his crutches.

Between there and the finish he cramped up a few times very badly and had to lie down while we found salt, energy drinks and water. At one point a doctor actually helped to deal with the cramp and straighten his leg.

We all reached the finish together just before the cut off time. I have never witnessed such courage and determination; Ipeleng collapsed at finish line.

Myself and Nyaniso Qwesha from Gugs RC then took him to the first aid tent where he received massage treatment. Roger Sedres took this photo and shared. Ipeleng is from Rustenberg in the North West Province.

Ipeleng was born with Septo-Optic Displasia - a brain deformity resulting in complete loss of balance. He is 31 years old. 12 years ago he weighed 121 kg and he decided to change his life by taking up running. Today he was running for the Nelson Mandela Children’s Fund to raise funds.

This is a Two Oceans I will never forget. Faith. Discipline. Perseverance. The words of Ds Anthony from VGK Uniondale ring true. Salute Ipeleng Khunou - you are an incredible example to us all.

(That’s me in green shirt on his right, clutching some Super C sweets that someone had given us for Ipeleng).

Thanks to Roger Sedres for the pic.

13/12/2017

I love these deep thinking pain ideas

https://noijam.com/2017/12/13/metaphors-we-feel-by/

The English word ‘Pain’ has its roots in the Latin poena meaning ‘punishment, penalty or retribution’. No surprise then that we have created a rich vocabulary based on the metaphor PAIN AS ENEMY. A…

02/11/2017

Also great to explain to adults!

See how mindfulness works for us and how it helps our brain to function properly. Cool infographic!
http://blissfulkids.com/mindfulness-and-the-brain-how-to-explain-it-to-children/