WOMEN'S PELVIC FLOOR

Women's

Pelvic Floor

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Do you know what or where your pelvic floor muscles are?

Do you know what the pelvic floor muscles do?

Do you know how to make your pelvic floor muscles contract or relax?

Do you have any of the following symptoms of pelvic floor dysfunction?

Do you leak wee when you exercise/cough or sneeze?

Are you always looking for a toilet and going just in case?

Are you wearing pads or liners?

Do you experience any vaginal heaviness, bulging or dragging sensations?

Is sex painful or do you have difficulty achieving an orgasm?

The Pelvic Floor

What is the pelvic floor?

The pelvic floor muscles are a group of muscles and ligaments that are as thick as the palm of your hand, and they create the 'floor' of your pelvis, attaching to the pubic bone at the front and your coccyx at the back.


What does your pelvic floor do?

These muscles help you maintain control of your wee and poo, they also help to support your pelvic organs (bladder, bowel and uterus) helping prevent them from falling down into the vagina (prolapse). The pelvic floor also aids in your sexual function, arousal and orgasm.

What can cause Pelvic Floor concerns?

Childbirth (especially babies >4kg or instrumental delivery assistance)

Pregnancy (the extra weight, changes in hormones and stretching of the ligaments and tissue can cause issues with the pelvic floor)

Heavy lifting

Constipation and straining

Weight changes (particularly an increase in abdominal fat)

Chronic coughing

Menopause

How can my Physiotherapy services help you?

My Physiotherapy services can help you, for most women I am able to restore your full Pelvic Health and provide you with a substantial improvement in your quality of life.


 I will provide you with an individualised assessment and treatment plan for your Pelvic Floor concerns.


Treatment may include:

  • Pelvic floor muscle training
  • Advice and education on suitable exercise and fitness programs
  • Advice and education on your bladder and bowel habits

It's never too late for you to have a pelvic floor check

 If you have concerns about your Pelvic Floor or you are recently postnatal or pregnant or if you have absolutely no idea what you are doing to contract your pelvic floor, please don't hesitate to contact me to make an appointment.


I can help you maintain your optimal Pelvic Health for life. 

BOOK NOW

Pregnancy and Pelvic Health Diaries

Do you want to know more about your Pelvic Floor?

How do I contract my pelvic floor muscles?

By Cara Richmond • 15 Oct, 2022
What is the Pelvic Floor? The pelvic floor is a group of muscles and ligaments that are about as thick as the palm of your hand and they create the “floor” of your pelvic attaching from your pubic bone at the front to your coccyx bone at the back. What does the Pelvic Floor do? The pelvic floor helps to maintain control of your poo and wee, they also help to support your pelvic organs (bladder, bowel and uterus), helping to prevent them falling down into your vagina (prolapse). The pelvic floor also helps your sexual function, contributing to orgasm and arousal. How to contract your Pelvic Floor Muscles? These muscles are hidden inside our body and it can be very hard to know if we are actually contracting the muscles the right way. A lot of women actually perform the wrong movement which results in straining and pushing down of the muscles. To contract your muscles the right way I suggest the following: Sitting down on a chair, feet and back well supported Let your belly relax Palms facing up Now imagine that you are trying to stop your wee, squeeze and lift your pelvic floor muscles If the muscles are being squeezed the right way, you should feel a very small movement of your vagina lifting up from the chair Try and hold for 2-3 seconds and then relax the muscles As you relax the muscles you should feel your vagina drop into the chair Repeat this 10 times Other cues for contracting your pelvic floor muscles Imagine holding in wind Imagine drawing a tampon up your vagina Remember to not hold your breath, avoid clenching your inner thighs, jaw and buttock area

What is an overactive bladder?

By Cara Richmond • 15 Oct, 2022
What is an overactive bladder? An overactive bladder is a common condition that causes an individual to experience sudden and uncontrollable urges to wee. For some people the urge is so strong that they have a bladder accident (incontinence) either at the same time the have the sudden urge to wee or enroute to the toilet. Some people will experience the sudden urge to wee, but be able to make it to the toilet n time. An overactive bladder can be a stressful condition that can cause anxiety and fear around leaving the house, being able to find a toilet when out and being able to hold on when the urge comes on. What are the symptoms of an overactive bladder: Urgency Frequency Incontinence Nocturia (night time weeing) What can cause an overactive bladder? There are many factors which can contribute to an over active bladder. These can include: Small bladder size Extra strong bladder contractions Caffeine intake e.g. tea, coffee Carbonated drinks e.g. coke, Pepsi max Neurological conditions such as Parkinson’s, Multiple Sclerosis Hormonal changes Pelvic floor dysfunction Urinary tract infections What can be done to help an overactive bladder? There are lots of treatments which can be effective in reducing your symptoms. These can include: Bladder retraining TENS Pelvic floor muscle training (sometimes it’s about relaxing the muscles not just strengthening) Reducing caffeine and soft drinks Ensuring you drink enough fluid over the day Bladder emptying techniques Medications Rest assured you do not need to put up with your bladder symptoms. Your Pregnancy and Pelvic Health Physiotherapist can help develop you a tailored plan to restore your bladder control and life.

Help I have haemorrhoids!

By Cara Richmond • 27 Sep, 2022
What are haemorrhoids? Haemorrhoids are swollen veins in your anus and lower rectum. if the haemorrhoid is inside your rectum it is called and internal haemorrhoid. If its located on the outside of your anus its called an external haemorrhoid. Symptoms of external haemorrhoids Itching or irritation in your anal area Pain or discomfort with sitting or pain during a poo Difficulty getting clean after passing a bowel motion (lots and lots of wiping) Swelling around your anus Bleeding when passing a poo You can generally see these when you look in a mirror Symptoms of internal haemorrhoids Painless bleeding when passing a poo that is bright red in colour a sensation of a bulge or prolapse of something in the anus when doing a poo, which you may feel that you need to push back up the rectum Not visible without looking internally at the rectum What can cause haemorrhoids? Poor toileting habits and straining in the toilet Pregnancy and childbirth Regular heavy lifting Being overweight or obese Chronic diarrhoea or constipation What can I do to help my haemorrhoids at home? 1. Adopt good toileting habits Avoid straining use a footstool to raise your knees higher than your hips spend no longer than 10 minutes on the toilet 2. Increase your fluid and fibre intake Try and consume at least 8 glasses of water per day, more if you are exercising or completing physical work Eat foods high in natural fibres, such as pears, kiwifruit, prunes, dates, chia seeds and flaxseed 3. Avoid excessive wiping You should aim for 3-4 wipes with toilet paper. If you wipe more than that you can irritate the skin around the anus and the haemorrhoid. Try using water, sorbolene on toilet paper or cold flannels to assist cleaning after a poo, if you find it difficult to clean 4. Avoid prolonged sitting Long periods of sitting, at your desk, car or on the toilet can increase the pressure in the veins around your anus and can cause bigger haemorrhoids. When should I seek help for my haemorrhoids? Any rectal bleeding should be investigated by you GP or local Doctor to rule out other more sinister causes of your bleeding like colon or rectal cancer If you feel that you may have a prolapsed haemorrhoid changes in your bowel habits, e.g. your unable to empty completely now, you notice a mucous discharge If you experience anal pain that disrupts your normal daily life

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