Vestibulodynia- Pain at the Opening of the Vagina
Vestibulodynia is chronic pain or discomfort that occurs around the opening to the vagina: the vestibule is where the lips of the vulva meet your vagina. It is a very sensitive part of your body and contains multiple glands to help with lubrication/discharge as well as the urethra. Pain may occur when the area is touched, during sex, when using a tampon or other certain movements like prolonged sitting. The area may even be chronically red and inflamed.
Abdominal Organ Mobilization
Holiday Burnout
Holiday Burnout
What to look for during this holiday season!
And just like that….the holidays are almost upon us once again. It certainly can be the most *wonderful* time of the year. But sometimes the holidays can also be quite stressful. And, often with the new year, we may look back and take stock. What worked this year….what maybe could be improved. Last time we talked about our sympathetic (“fight or flight”) nervous system and how it has been primed for sensitization with all the stresses we experience on a daily basis. Let’s take it a step farther and look at burnout. According to the American Psychological Association, burnout is “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.”
We often tend to associate burnout with our jobs. It’s been especially prevalent in the news with healthcare professionals and teachers during the pandemic. Sometimes burnout can creep into other aspects of our lives: it can sneak up on us, where you are beyond “too tired to function.” Or maybe you like to stay busy, stacking up your to-do list with so many tasks that you don’t notice. Burnout often happens when work-life balance becomes dysregulated.
Some common causes of burnout include:
Unrealistic work expectations
Micromanagement
Isolation
Lack of support and trust
The symptoms of burnout can be divided into two categories.
Physical
Perpetual fatigue and difficulty sleeping
Upset stomach
Getting sick more often (decreased immune response)
Frequent headaches
Mental and Emotional
Irritability
Depression and heightened emotional responses (getting angry easily)
Feelings of worthlessness
Difficulty with concentration
Some people often ask if burnout is the same as depression? The symptoms of one can often mirror the other. One major difference is that burnout is not considered a medical condition. Burnout is also often related to a specific situation or environment that gets the ball rolling. In other words, change the situation, the burnout may improve. Depressive symptoms tend to be more generalized.
So what can we do about it? One of the most important things is to talk about it. Whether to your family or friends, co-workers or even your boss — if they feel approachable. It may also be helpful to seek out a licensed counselor who specializes in burnout. Addressing your mental health is essential. It may also be helpful to schedule personal breaks and check-ins. This can be daily or hourly. Set an alarm on your phone and take a moment to reflect, maybe a deep breath. Exercise is also a good idea. Whether that’s using that same alarm to take a 2 minute walk or going to the gym. Practicing mindfulness and working on being emotionally present could also help. Whatever it is, establishing a daily routine that implements these tools is essential.
Burnout is often associated with work. But the pandemic has showed us that burnout can affect all different parts of our lives. It’s important to keep an eye out for it. Our “hustle” culture can make us particularly vulnerable. And with the holidays coming up, it’s important to check in with yourself — and add in the self care tasks that help protect your heart and your mind!
<3 The Recharged Performance Therapy Team
References
https://positivepsychology.com/burnout/
https://www.verywellmind.com/stress-and-burnout-symptoms-and-causes-3144516
https://www.healthline.com/health/mental-health/burnout-recovery
https://health.clevelandclinic.org/signs-of-burnout/
Hyperthyroidism & Pregnancy
The diagnosis of hyperthyroidism can feel overwhelming at first. Especially, on top of the anxiety and excitement of the changes your body is experiencing. But the diagnosis does not have to be a death sentence. No matter the cause, those with hyperthyroidism have very good long-term outcomes if treated and managed well. It is important to have a strong therapeutic alliance with both your obstetrician and endocrinologist. And to always advocate for yourself when something feels off!
4th Trimester Part 2!
The 4th trimester also includes your baby’s adjustment into this crazy, colorful world! Dr. Antony Karp is credited with creating the concept of the 4th trimester. He posts that full-term babies are born three months too early relative to other mammals. This is possibly so that the head can fit through the birth canal. But, the flip side is that your baby’s nervous system is not yet fully developed – and has a hard time handling life outside a quiet, safe womb.
4th Trimester - part 1
A newly described phase of Pregnancy related care is being called the Fourth Trimester, lasting from birth until approximately 12 weeks postpartum.
This is a critical time for mommas that is often swept aside – there’s too much to do with a new baby, your house, all the family/friends trying to come over, and maybe your spouse… And if we are being honest, there not enough time or energy to do it all.
Your Brain and Your Body Need REST
Superfoods for Your Pelvic Floor
An important subset of the physical component is what we eat: the type of fuel we give our bodies directly affects how we move through the world. Both physically and mentally.
Pelvic Floor Physical Therapy, Pelvic Floor Rehab, Pelvic Floor Melbourne FL, Dr. Paige, Recharged Performance Therapy, Recharged Pelvic Floor
Knee Pain- Outside of the Knee
First, it’s important to run through a little bit of the anatomy of the hip and knee. Almost every major muscle that originates at the hip inserts at the knee – and act on both! The structure we’re concerned about is the iliotibial tract band (ITB), a thick band of fascia that runs from the side of the hip down to the top of the knee. If you run your hand down the side of your thigh, you can probably feel it. Now, that ITB only has two points where it inserts, allowing it to move back and forth as we move our leg (e.g., walking, running, standing up). At the top of the hip, it connects into the major glute muscles that help stabilize us when we move around. (This is important to remember in just a minute.)
Pelvic Floor PT, Recharged Performance Therapy, RPT, Dr.Paige, Melbourne FL
Doooowwwnn, Bessy!
Here are 3 AMAZING ways to help your pelvic floor stay relaxed and amazingly strong… and guess what! They have NOTHING to do with Kegels!!
We don’t have to live with a tight pelvic floor. There are some simple, practical habits you can incorporate into your daily routine to help loosen everything up. If these tips don’t feel like enough, going to a pelvic floor physical therapist to evaluate your specific needs might help!
Pelvic Floor Rehabilitation, Pelvic Floor PT, Pee Leakage, Urinary Frequency, Incontinence, Dr. Paige, Recharged Performance Therapy, Health, Hormones, women’s health
Skincare & Hormonal Health
Xenoestrogens are synthetic hormones (“xeno” means “forgein”) designed to mimic the natural hormone estrogen. They’re found in everything from the plastic in our water bottles to food additives, household cleaners, and in the pesticide you use on your lawn. Basically, if you live some semblance of modern life, Xenoestrogens are there to keep you company.
Pelvic Floor Rehabilitation, Pelvic Floor PT, Pee Leakage, Urinary Frequency, Incontinence, Dr. Paige, Recharged Performance Therapy, Health, Hormones, women’s health, Melbourne FL
Stop Peeing Every 5 Minutes!
It is normal for most people to go to the bathroom six to eight times per day – maybe more if you drink a lot of water. IT IS NOT NORMAL for you to go to the bathroom more than every 2 hours UNLESS you have something that causes Bladder Irritation.
So what is Bladder irritation? This is where the inside lining of the bladder (this inside lining closely resembles the inside of your mouth) gets irritated and causes the bladder to contract.
Pelvic Floor rehabilitation, Pelvic Floor PT, Pee Leakage, Urinary Frequency, Incontinence, Dr. Paige, Recharged Performance Therapy
G R A T I T U D E
Okay...guys! With Thanksgiving approaching, we often take the time to look at what we have been thankful for over the past year.
Research shows that developing a mindful gratitude ritual on a daily basis has tons of positive health benefits -- both mentally and physically.
Cultivating a sense of gratitude helps us feel connected to others as well as happier and healthier. It is more than just saying, “Oh, thank you!” when something good happens, but developing a grateful attitude on a consistent basis -- during the good days and the bad ones.
A feeling of gratitude has been linked to many benefits, including:
An improvement in overall physical health
Lower blood pressure
Better sleep
Better eating habits
An optimistic outlook on life
First, we want to be clear about the distinction between gratitude and “toxic positivity.” This is a term that has been floating around a lot recently -- and can sometimes be confused with gratitude. Taken to an extreme, “100% positivity all the time” can keep us trapped in some unhealthy habits and demotivate us to make important changes in our lives. This “good vibes only” approach often makes us avoid difficult emotions and replace it with a cheery, often (falsely) positive outlook. Research has actually shown that this “forced cheerfulness” has the opposite effect on our mood and well-being in the long-term.
Gratitude, on the other hand, is about recognizing those difficult emotions (pain, sadness, anger) and giving them the space to be looked at -- to be curious about why we are experiencing these emotions and what they may mean. (It doesn’t mean that these hard emotions take over our lives.) More research shows that “completing the cycle” of emotions (being curious and then finding a way to resolve them) is an important part of managing stress -- and gratitude plays a big part in this.
So…. gratitude ≠ positivity!
Now, you’re probably thinking: “That’s all well and good, but I’m so busy. I don’t have time to actively think about practicing gratitude.”
Well, my friend! I have some easy tips for you to get started.
Start small! Try focusing on the little, everyday things. Your health, for example. A pet or family member; your home or a hobby that you really enjoy.
Change your self-talk! Negative self-talk can have a big impact on your mental health. This is easier said than done, of course. But you gotta start somewhere!
Keep a gratitude journal. Think about setting aside 5 minutes in the evening to reflect on the day and list 3 things that you’re grateful for. Writing things down helps us really solidify things (instead of just being tossed around in our brains, mixed in with all the negativity and stress!).
Put post-it notes around the house of things that you’re grateful for. It never hurts to have a little reminder.
Say “Thank you!” to those around you. Your spouse or friend or even a co-worker. Thank them for being or doing something that has been your life a little bit easier ...or even just something you really appreciate about them.
For a fancier twist: try writing thank you notes (and no, not just after Christmas or your birthday. An out-of-the-blue thank you card can make someone’s day! And help you center yourself in your appreciation/love for them.
With this holiday season, take some time to practice your thankfulness. Hopefully, it will turn into a daily ritual that enriches your life, your health and your mentality!
<3 The Recharged Performance Therapy Team
References
https://www.pelvicsanity.com/post/2017/11/29/7-health-benefits-of-gratitude
https://www.pelvicsanity.com/post/2017/12/01/three-ways-to-cultivate-gratitude-throughout-the-year
https://gyngwinnett.com/blog/how-being-thankful-can-improve-your-health
https://www.npr.org/2020/06/02/867905101/want-to-be-happier-evidence-based-tricks-to-get-you-there
https://gyngwinnett.com/blog/how-does-stress-affect-gynecological-health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489271/
https://www.tandfonline.com/doi/figure/10.1080/02699931.2011.595393?scroll=top&needAccess=true&
https://www.psychologytoday.com/us/blog/the-high-functioning-hotspot/202107/what-is-toxic-positivity
Mommy Tummy- Diastasis Recti
Diastasis Recti is a condition normally seen at the end of pregnancy and after birth. It is normal until about 12 weeks postpartum. If you are still experiencing a “gap” after 12 weeks, you need to see a Pelvic Floor Physical Therapist for Diastasis Recti!
Good News- There is a Pelvic Floor Physical Therapist for you here in Melbourne, FL!
Stress & Your Pelvic Floor
Stress can present itself in a lot of different ways. It may mean racing thoughts or never feeling quite settled -- like you just don’t have enough bandwidth for everything going on. Stress can also externalize itself in your body. This may mean having tight muscles that never relax no matter how much you stretch them or stress headaches or not sleeping well. This almost ALWAYS hits your pelvic floor!
September Update
COVID-19 and Pelvic Floor Problems
COVID-19 can highly effect things like pee leakage, pain during intercourse, lower back pain, pelvic organ prolapse and more.
This blog breaks down how COVID affects your pelvic floor in both its Mild version and the most severe versions of the virus.
Pelvic Floor Therapy, Pelvic Floor Physical Therapy, Pee Leakage, Incontinence, Diastasis Recti, Pain During Intercourse, COVID-19, Life After COVID
Keeping your Feet Happy! (and why it matters to your pelvic floor)
Plantar Fasciitis, Toe Pain, and Ankle Sprains can lead to pelvic floor issues! Its crazy- we know. Which is why this months blog post centers around your tootsies.
Trust us- your feet, and your pelvic floor will thank you for reading this! And schedule an appointment with pelvic floor physical therapy. You will thank us, we swear.
Pain in the Piriformis
The Piriformis comes in: a long, slender muscle about the size of a hotdog buried deep under our gluteus maximus muscle. It runs from the side of the sacrum (near the tailbone) to the femur (the top part of our thigh bone). It is considered part of the “deep six” hip rotators that are responsible for stability at the hip and pelvis, especially when we are moving.
There are two things we need to know about the piriformis: it is a workaholic and a drama queen. And schedule an appointment with pelvic floor physical therapy. You will thank us, we swear.