Spring is here and the sun is out but unfortunately that also means there is an increase in pollen in the air. For those who suffer with hay fever it’s a much-dreaded season more so if you experience stress incontinence due to the persistent sneezing. Stress incontinence is the loss of urine when there is an increase in the pressure in the abdomen that in turn presses down on the bladder. This is more common in women due to the effects of pregnancy, birth and menopause that place stress on the pelvic floor muscles but this can occur in men especially seen after prostate surgery.
So here are some helpful tips to help you manage your bladder concerns during this time of the year.

• Seek help.  It is important to not ignore these symptoms as any form of leakage is NOT normal. It usually indicates a failure in the continence system and if left untreated has the potential to only get worse.
  • Speak to your doctor about your concerns, this may also include reviewing your medication that you are taking and seeing that it is effective in managing your symptoms
• See a pelvic health physiotherapist. A pelvic health physio is able to carry out a complete evaluation including that of the pelvic musculature to help identify and find solutions to your problems. You do not require a referral.
• Do your exercises. Once it has been identified that muscle weakness is in fact your main problem, it is important to adhere to the exercise program you are given to see the results you need.
• Practice the “knack”, this is a protective movement of bracing or engaging your pelvic floor muscles before you cough and sneeze.
• Stay well hydrated, unless advised otherwise by your doctor aim to have at least 1.5litres to 2 litres of fluid in a day. Unfortunately, many men and women fall into the trap of cutting down their fluid intake. This can cause bladder irritation which can become a further problem. Keeping well hydrated also aids with your bowel health which ensures stool are soft and easy to pass. If not, this can lead to constipation which place further stress on your pelvic floor worsening your symptoms.
• Minimize your exposure-
  •  check out the weather/ pollen forecast in advance if you are heading out
  • Avoid areas were grass is being mowed

 
 
At Inner Active Pelvic Health Physiotherapy, we can help with your bladder concerns, and help you get back on track Get you back doing the things you love in keeping active and healthy.

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When facing problems with pelvic conditions the last thing most want to do is leave the house let alone break a sweat with exercise.  Here are a few tips to try that are not only pelvic floor friendly but also aim to help you keep moving and keeping  active for your long term health:

1) Check in with a pelvic health physiotherapist
A trained pelvic health physiotherapist is able to carry out a full assessment to identify where the problem is and how best it can be addressed. Part of that may include giving you strategies to manage pain, weakness and loss of movement.  This is a great way to be able to get a complete evaluation and get a program that is individualized and specific to you and your needs. 

2) Engage in low impact exercises

• Walking is a great low impact exercise that can be adapted to your concerns. Special attention is given to pace, posture and progression. 
• Water based exercises are great way to reduce pressure on your pelvic floor the buoyancy of the water significantly lightens the load on your pelvic floor and joints This is a great way to get a fully body workout that helps strengthen your core
• Stretching and flexibility exercises – these can help increase the blood flow to your muscles and in turn help muscles perform more efficiently, improving range and movement.

3) Keep well hydrated
Unless told otherwise by your doctor aim to drink 1.5 to 2 litres of fluid throughout the day. Poor fluid intake not only impacts bladder health but also bowels which can further exacerbate issues with your pelvic floor muscles. In particular, constipation. This can lead to behaviors of straining in order to empty the bowels which in turn weaken the pelvic floor worsening symptoms.   

4) Eat a healthy balanced diet
This not only aims to maintain a healthy weight, but it enhances gut movement and prevents constipation which is essential for long term pelvic health. 

Help is available in getting you back to complete health.  Contact us and see how we can help you. 

Get the care you deserve!