Debunking Pelvic Floor Myths: Facts You Need to Know
Author: Samantha Edwards, Physiotherapist
The pelvic floor (PF) is a crucial but often overlooked part of the body, responsible for supporting organs, controlling bladder and bowel function, and contributing to sexual health. However, there are myths surrounding pelvic floor health that can lead to confusion and misinformation. In this blog post, we'll debunk common pelvic floor myths and provide evidence-based facts to help you understand and care for your pelvic floor properly.
Myth 1: The only way to strengthen your PF is kegels.
Fact: While kegel exercises are a popular recommendation for strengthening the pelvic floor, they're not the only option. Various exercises, such as squats, bridges, and clamshells, can also engage and strengthen the pelvic floor. Additionally, mindful movement practices like yoga and Pilates can improve pelvic floor function by promoting awareness and good alignment. It's important to find an approach that suits your body and lifestyle.
Myth 2: It's normal to leak after having kids.
Fact: While common, urinary incontinence after childbirth is not "normal". While many individuals experience temporary urinary leakage postpartum due to pelvic floor trauma, hormonal changes, or weakened muscles, persistent or worsening symptoms need to be addressed. Ignoring urinary incontinence can lead to decreased quality of life, social isolation, and spending a lot of money on pads (no thanks). Seeking help from a healthcare provider or pelvic floor physiotherapist can lead to effective management strategies and improved pelvic floor function.
Myth 3: You only need to see a pelvic floor physiotherapist if you've had a baby.
Fact: While pregnancy and childbirth can put significant strain on the pelvic floor muscles, anyone can benefit from pelvic floor physiotherapy, regardless of their reproductive history. Pelvic floor dysfunction can occur due to various factors, including chronic constipation, repetitive heavy lifting, high-impact exercise, aging, and pelvic surgery. Symptoms such as pelvic pain, urinary or fecal incontinence, and sexual dysfunction may indicate the need for pelvic floor physiotherapy. A qualified pelvic floor physiotherapist can assess your condition, provide personalized treatment, and empower you with tools to optimize pelvic floor health.
Myth 4: If you have bladder leakage, you must have a weak PF.
Fact: While a weak pelvic floor can contribute to bladder leakage, it's not the only cause. Other factors, such as hormonal changes, nerve damage, and tension in the pelvic floor can play a role in urinary incontinence. Consulting a healthcare professional can help identify the underlying cause of bladder leakage and determine the most appropriate treatment plan.
Myth 5: If you've had abdominal separation for years, it's too late to rehab it.
Fact: Diastasis recti, or abdominal separation, can occur during pregnancy and persist postpartum. Even years after giving birth, targeted exercises, such as transverse abdominis activation, and controlled breathing, can help improve abdominal muscle function and reduce the separation. Incorporating proper alignment, breathing and body mechanics into daily activities can also support the healing process. Consistency and patience are key to seeing progress, regardless of when you start your rehab.
In conclusion, understanding the truth behind pelvic floor myths is important for maintaining good pelvic health and overall well-being. By debunking misconceptions and looking at evidence-based facts, individuals can take proactive steps to care for their pelvic floor throughout various stages of life. Remember, your pelvic floor deserves attention and support, just like any other part of your body.
