Welcome to the RPT Blog where we share knowledge and help you understand your health
One important thing to *note* here is that a lot of “Dr. Google” resources on SUI is that Kegels (tightening your PF muscles) will help with leakage by making the muscles stronger. But this is usually not the case!! The vast majority of people with pelvic floor dysfunction (and SUI) have have PF muscles that are too tight – NOT too loose. Because muscles need to be a certain length to work optimally, a muscle that is too loose OR too tight can be weak.
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 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!
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/
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!
A newly described phase of Pregnancy related care is being called the Fourth Trimester, lasting from birth until approximately 12 weeks postpartum.
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
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
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
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
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
Okay...guys! With Thanksgiving approaching, we often take the time to look at what we have been thankful for over the past year.
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.
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.
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.”
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!
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
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!
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
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.
—Katy F.
—Jill K.
—Mary B.
