What is Pelvic Floor Therapy?

The other day, I was speaking with a friend who has chronic constipation. When she asked me for advice, I suggested pelvic floor therapy.

What is Pelvic Floor Therapy?

In essence, pelvic floor therapy is a treatment provided by a licensed physical therapist trained to treat pelvic floor dysfunction.

Pelvic Floor Therapy Equals Kegels?

She said that she was already doing it, so I asked, “where do you go?” and she replied, “I do it at home. I found out about it on the internet and now I do kegels.”

Pelvic Floor Therapy?

While this is a fantastic start to getting in touch with some of the pelvic floor muscles, what I was referring to is generally considered a medical treatment from a physical therapist.

This can often involve learning to relax and release overly tight muscles in the pelvic floor, though, like any therapy, it is customized to the individual.

Pelvic Floor PT

This therapy may include stretching and or strengthening of the pelvic floor muscles as well as those of the hip, low back, thighs, and more.

Pelvic Floor Massage

Typically, this is a hands-on or manual therapy. It may involve working vaginally or rectally.

Pelvic Floor Dysfunction: Home Treatment

While it is fantastic to be able to see a pelvic floor therapist for treatment, not everyone has insurance that covers pelvic floor injury.

Pelvic Wand

When I am not able to make the time to get to a pelvic floor therapist and am suffering from discomfort, I use a pelvic wand that can reach up and into the pelvic floor muscle area.

What is a Pelvic Wand?

Wondering what is a pelvic wand? It’s a pelvic floor massage tool for relaxing and releasing the pelvic floor muscle team.

These muscles are located deep in the pelvis and the pelvic wand is designed so that you can reach them more easily to do soft tissue massage and trigger point release on yourself.

Therawand

The brand of wand I use is called Therawand, and it is made of a medical-grade polymer blend of ABS and Polycarbonate.

TMT Pelvic Wand

Alternatively, when the above wand is not in stock, you can use the TMT Pelvic Floor Wand. I have also used this wand with good results.

How to Use: Pelvic Wand

Above is a video with instructions for how to use a pelvic floor wand at home.

How to Relax Pelvic Floor Muscles: Online Pelvic Floor Therapy

If you’re not interested in pursuing the wand, you can try online pelvic floor therapy.

My friend Lauren, who can be found on Instagram at thelaurenohayon, is a genius when it comes to pelvic floor education and rehabilitation.

View this post on Instagram

A post shared by Lauren Ohayon | Pelvic Floor Empowerment (@thelaurenohayon)

Lauren states that the constant external rotation from yoga and Pilates can tighten the pelvic floor. I began teaching yoga over 30 years ago, and we were very external rotation focused.

I’ve found that Lauren’s philosophy and exercises are effective in providing relief and opening for my pelvic floor while strengthening my core.

My Pelvic Floor Injury

Lauren’s work, along with hands on treatment from a pelvic floor therapist for a few years prior, has helped with a severe scar from an episiotomy that has caused me pain over the years.

My boys were born in the late 1990s, and over the past decades, I had been suffering from discomfort due to the episiotomy.

Episiotomy Pain

Strangely, a midwife gave me the episiotomy during an otherwise natural, totally un-medicated childbirth.

Vaginal Pain

I still don’t understand why and would have preferred not to have it. It took a long time to heal and caused me severe post-partum pain for months.

I never spoke about it with anyone, thinking it was normal that it hurt to sit down for a year after my son was born. It especially hurt when I was sitting and nursing.

Silent Suffering

Thanks to a growing number of pelvic floor physical therapy practices, women can be treated for our pain.

And thanks to the resource Lauren has created we have a place to learn, gather, and discuss what was once taboo.

Pelvic Floor Therapy for Men

Because pelvic floor injuries also occur in men, pelvic floor therapy can also be beneficial for them.

I cannot speak from personal experience, obviously, but the practice I go to in Boulder says that 35% of their patients are male.

What is Pelvic Floor Dysfunction?

Pelvic floor dysfunction is often a component of the following medical issues:

• Pelvic Pain
• Low Back Pain
• Hip Dysfunction
• Bowel Issues
• Bladder Dysfunction
• Functional Incontinence
• Uterine Prolapse
• Painful Intercourse
• Episiotomy Damage
• C-Section Scarring

Pelvic Floor Physical Therapy

I have gone to a practice in Boulder called Pelvic Therapy Specialists.

They take most forms of insurance, which I think is amazing. The experience is lovely from the moment you call them on the phone.

Pelvic floor therapy takes place in such a vulnerable part of the body that I would only recommend going to a place where all of the employees are incredibly pleasant, personable, and thoughtful.

Finding the Right Pelvic Floor Specialist

Several years ago, I went to a pelvic floor therapy practice where the receptionist was not a happy person.

I felt crushed every time I called and set up an appointment over the phone.

I also brought a friend with me to each appointment just to have someone to keep me company and to act as a buffer in dealing with the animosity that emanated from behind the front desk.

This was not a good long term arrangement and required way too much effort on my part, so I stopped going there even though the pelvic floor therapist was great.

Bedside Manner That Works

Although we have little power in this odd healthcare system, I do my best to avoid practices with negative gatekeepers.

When I encounter an efficient, pleasant person who answers the phone at one of my physician’s offices, I am sure to let the doctor know how grateful I am for that person.

When we’re sick or in pain, there’s no need for nasty bureaucrats to pile it on and further distress us.

Do You Have Pelvic Floor Dysfunction?

If you have any of the issues listed above it may be worth consulting with a physical therapist specializing in pelvic floor treatment.

Do you have pelvic floor issues? Leave a comment and let me know.

This post is an oldie but goodie from the archives. I first shared Pelvic Floor Therapy in 2019.

The post What is Pelvic Floor Therapy? appeared first on Elana's Pantry.

Frequently Asked Questions

How can the Paleo Diet work well for you?

Uncovering the secrets of success with the Paleo Diet isn't a challenge you have to face alone. You can live a healthier life and feel better with the right guidance.

With helpful tips from Paleo experts, you can experiment with new foods and discover which ingredients are really good for your body.

It's an exciting process to learn how the Paleo Diet works for you. You might find yourself trying out different ideas and making small changes to improve your life.

Assessing which foods are rich in nutrients can help you improve your energy, digestion and mental clarity. You can be motivated by learning about which nutrition choices are best for you.

Achieving balance through consistency involves understanding moderation in portions and being mindful of when enough is enough without guilt. You can't just change your habits, but you can also create new lasting ones. Changing meals to reflect your strengths will increase satisfaction.

It is impossible to underestimate the transformative power of realizing the benefits of a healthy diet. Taking charge of what goes into your body has immense power, so take control today and show yourself once again why the Paleo Diet is worth it!

Who Shouldn't Try the Paleo Diet?

The Paleo Diet is not for those looking for quick fixes. This eating plan doesn't require drastic lifestyle changes or quick fixes. For those who are focused on weight loss, it may take several months before they see the results they desire.

The Paleo Diet also isn't ideal for anyone with any kind of dietary restrictions or food allergies--particularly gluten avoidance, as some grains aren't appropriate choices. Paleolithic meals can also cause people with sensitive stomachs to feel overwhelmed by high amounts of protein.

Those bouncing between fad diets constantly won't benefit either since the idea is to stick to the same routine, even if that means changing ingredients slightly here and there. If you are serious about the Paleo Diet, it is crucial that you show commitment.

Last but not least, those who lack the time or access to natural food may be missing out on the rewards of this lifestyle. Convenience foods are often excluded from this diet plan.

Is peanut butter allowed on the Paleo diet?

From blog comments to dinner parties and debates, the most common question surrounding Paleo is "Is peanut butter allowed?" Many passionately argue for or against its inclusion in healthy snacks.

It is important to understand the Paleo diet in order to answer this question. Although there is no definitive guideline on how to eat, many people limit their intake of food that can only be found naturally in the environment. Peanuts, while technically considered a nut, are actually a legume. If you are worried about peanuts (and later peanut butter), it is usually okay to eat them on a Paleo-friendly diet.

There is some scientific evidence that peanut consumption can be sustained on the Paleo diet. However, there are other factors to consider. Peanuts contain high amounts of lectins, which can cause inflammation and disrupt digestion. You might find some options that aren't laden with sugar or oil, such natural peanut butter. Other options, such as popular brands with added sugar or oil, should be avoided.

Ultimately, it seems that enjoying small amounts of peanuts and peanut butter with mindful moderation might fit into standard parameters for following a healthy Paleo lifestyle without compromising health goals and objectives.

Can I eat as many fruits as I like on paleo?

Nocturnal munchers may be surprised to hear that they won't find any processed snacks on a paleo diet. Instead, it focuses on meals and snacks made up of whole foods our ancestors would have eaten: fruits, vegetables, nuts, and meats.

But how much fruit are you allowed to eat? The answer depends on each individual's nutritional requirements. Although the Paleo diet doesn’t restrict the amount of fruits you can eat it is important to keep in mind that high sugar intake can lead to several health issues like weight gain and changes in blood sugar.

We recommend that you consume a maximum of 1-2 cups of fresh or frozen fruit each day. However, no more than two tablespoons should be consumed at once to get added nutrients and fibre. For a satisfying source of fibre, choose berries, melons, apples, pears, and berries. They can also be used in smoothies, salads, and as snack toppings with nut butter, ghee, or as a snack.

You can also add low-sugar choices like avocados or olives that are high in healthy oils. This will allow you to eat a lot of these foods while avoiding refined starches, high-sugar fruits, and other sugary items.

With mindful moderation and incorporating other nutrient-dense foods, indulging in some delicious ripe fruits is possible with Paleo and encouraged! You should also enjoy your food.

What are the 3 food options for Paleo?

Paleo is an easy way to change your diet. It involves eating mostly whole, unprocessed foods, which were available to our ancestors during Paleolithic times - such grass-fed meats and fish, as well as fruits and vegetables. Three delicious and nutritious foods are included in this ancestral plan.

1. Savory Grass Fed Beef - Cuts of 100% grass fed beef are a good source of protein that can be enjoyed in many different ways. You can make grass-fed beef delicious in a variety of dishes, such as burgers and stews.
2. Satisfying Salmon: Not only does salmon provide essential omega-3 fatty acids, but it's also delicious when grilled or poached. For an added gourmet twist, add freshly picked herbs.
3. Avocados with Fibre: Avocados are a great source of monounsaturated fat, which is good for your heart. They're also rich in fibre. For a quick smoothie, you can either eat half of an avocado in salads or blend them into a blender.

Statistics

• It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)

External Links

[TAG77]

• Paleolithic nutritional support for metabolic syndrome: systematic reviews and meta-analysis. The American Journal of Clinical Nutrition


• The American Journal of Clinical Nutrition

[TAG80]

• Scoping review of Paleolithic dietary patterns: a definition proposal - PubMed


• Coffee consumption, health benefits and side effects: a narrative review and update for dietitians and nutritionists - PubMed

[TAG83]

• European Journal of Clinical Nutrition. Metabolic, physiologic and metabolic effects of a hunter–gatherer type diet in type II diabetes

[TAG85]

• Harvard T.H. Chan School of Public Health


• The NutritionSource Chan School of Public Health

How To

What are some of the best foods that you can eat when following a paleo diet.

Foraging for food has been a part of our human story since time began, and raw, natural ingredients and unprocessed meals have been proven beneficial to our physical and mental well-being. The paleo diet is gaining popularity.

It is important to make healthy food choices. But, there are so many options that it can be overwhelming. Find healthy recipes that will satisfy your hunger and provide you with energy.

Nuts are filled with protein, healthy fats, and minerals like magnesium, zinc, and iron, making them ideal as a snack or addition to recipes like salads or power bowls. The same goes for seeds such as chia, sesame, or hemp, which also act as powerful sources of vitamins and minerals, particularly omega 3s.

Organic meat is a popular choice for paleo diets because of its high concentration of vitamins B, which are necessary for energy metabolism and general well-being. Eating wild seafood is also highly beneficial as ocean-caught species offer more sustainable nutrients than average farm-raised varieties.

There are many options when it is comes to vegetables and fruits. Vegetables such as broccoli, spinach, and dark green leafy greens are high in nutrients. However, grapes, oranges and blueberries are rich in antioxidants to combat harmful toxins.

On the paleo diet, fermented foods like sauerkraut, Kimchi, and Kefir are encouraged. These foods are high-in probiotics that help balance the gut microbiome and promote healthy immunity.

It is important to remember that sugar is not permitted on the paleo diet. However, honey and maple syrup can be used in moderation.

Resources:

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