Latest news with #pelvicfloor
Washington Post
3 days ago
- Health
- Washington Post
It turns out there's a right and wrong way to pee
When Sara Reardon, a pelvic floor therapist, posted a video on social media warning against 'power peeing' with the headline, 'In case your mom didn't tell you: don't push when you pee,' it swiftly garnered 46 million views. This approach, according to Reardon, can weaken your pelvic floor muscles and cause urinary incontinence and other bladder problems.
Yahoo
6 days ago
- Health
- Yahoo
Pelvic floor training can help active women avoid exercise-related symptoms
Are you a woman who exercises regularly? If so, here's a vital question: do you train your pelvic floor muscles as part of your routine? If the answer is no, now's the time to start. It's never too late to protect yourself from pelvic floor dysfunction – and the benefits go far beyond avoiding leaks. The pelvic floor is a complex hammock of muscles and ligaments stretching from the front of your pelvis to your tailbone. It weaves around the urethra, vagina and anus, supporting the pelvic organs and helping them stay in the right place. These muscles are essential for bladder and bowel control, sexual function and core stability. In fact, your pelvic floor works alongside the diaphragm, abdominal muscles, and back muscles in what's known as the 'core canister' or 'core rectangle.' Together, they help stabilise the spine, protect internal organs, and support movement, especially in high-impact or strength-based activities. How does sport affect pelvic floor health? Many sports rely heavily on core strength. Running, jumping, lifting and full-contact sports like rugby all demand stability, control and muscular endurance. But they also place significant strain on the pelvic floor. That's why pelvic floor dysfunction is surprisingly common among sportswomen. Around one in two women in the UK will experience pelvic floor symptoms at some point in their lives – but rates are even higher among female athletes. A 2024 study of female rugby players found that 63% experienced pelvic floor dysfunction serious enough to affect both their performance and daily life, often requiring physiotherapy or specialist support. Movements such as jumping, running, landing and breath-holding during exertion all increase intra-abdominal pressure, which pushes down on the pelvic floor. Without proper conditioning, these muscles can become strained or fatigued, especially if they're weaker than the surrounding core muscles. Endurance sports can also take their toll, causing the pelvic floor to repeatedly contract under pressure. Like any muscle, the pelvic floor is susceptible to overuse injuries and needs time to recover. Pelvic floor dysfunction can show up in several ways, including leaking urine or faeces during exercise, coughing or sneezing; disrupted bowel habits; a heavy or dragging feeling in the lower abdomen or vagina; pain during sex; a bulging sensation or visible tissue in the vaginal area; and pelvic organ prolapse. These symptoms may appear during exercise – or at rest – and often worsen over time without the right support or training. Exercise can help with pelvic floor dysfunction – only if the pelvic floor is actively and effectively engaged. Many workouts target the abs or general core, but if the pelvic floor isn't included with the same intensity, muscular imbalances can develop. Combined with gravity and high-impact movement, this puts the pelvic floor at greater risk of dysfunction. The good news? The pelvic floor responds well to training. With regular, focused practice, these muscles become stronger, more coordinated and more resilient – helping to prevent dysfunction and even aiding recovery after childbirth. How to train your pelvic floor Not sure where to start? Here's a simple exercise: Imagine you're holding in wind – gently contract your anus. Next, squeeze your urethra as if stopping a flow of urine. Now, lift upwards through the vagina. Hold the contraction for a few seconds (or as long as you comfortably can), then release. That's one pelvic floor contraction: well done! Try doing a few reps at a time, and gradually build up. You can incorporate these into your run, add them to your core workout, or practise them during rest days or cool-downs. The goal is to make pelvic floor training a regular part of your routine. Your pelvic floor deserves just as much attention as your abs, glutes or quads. If you're a woman who exercises, training these deep core muscles can boost your performance, reduce your risk of injury and support your overall health now and in the future. So next time you lace up your trainers or hit the gym, don't forget your pelvic floor. Your body will thank you. This article is republished from The Conversation under a Creative Commons license. Read the original article. Holly Ingram does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
Irish Times
22-07-2025
- Health
- Irish Times
What causes pelvic floor dysfunction in men and what can be done about it?
In his early 30s, Chad Woodard spent hours cycling around New York City training for an Ironman triathlon. Around the same time, he began to experience pelvic pain and erectile dysfunction. He never suspected his workouts could be the cause. Dr Woodard, now an assistant professor of physical therapy at Hunter College, had been in practice for several years, but it was only when a urologist asked him if he treated men with pelvic floor dysfunction that he began to educate himself about the pelvic floor, an umbrella term for the sling of muscles, ligaments and nerves at the base of the torso that supports the bladder, bowels and reproductive organs. When the pelvic floor becomes either overly lax or overly tight in men, it can cause incontinence, sexual dysfunction and pain in the scrotum, rectum or groin. Dr Woodard had heard passing mentions of the pelvic floor during his training, but he had no idea what pelvic floor physical therapy was. He sought out continuing education coursework in pelvic care and discovered that he was suffering from pelvic floor dysfunction. READ MORE After he successfully treated his conditions using the exercises he was learning, he dedicated his practice to helping other men. After treatment, 'they can live their life again,' he said, now more than a decade later. Overlooked source of suffering In recent years, women's pelvic floor health has received an uptick in attention, thanks to women's health advocates, social media activism and the rise of a cottage industry of telehealth companies and products to treat pelvic floor issues. But men's pelvic floor health is often still overlooked by medical providers (According to some estimates, one in 10 men in Ireland may suffer from a pelvic floor disorder). This is in part because pelvic floor issues, such as incontinence, erectile dysfunction and chronic pain, 'can masquerade as so many other conditions,' including prostate infections, sexually transmitted infections and even cancer, said Dr Amin Herati, an assistant professor of urology at Johns Hopkins Medicine. What causes pelvic floor dysfunction in men? Pelvic floor disorders typically arise when the muscles of the pelvis become too tight or too loose. Generally speaking, men are more likely to experience issues from overly tight pelvic floors, in which the muscles are in a near permanent state of contraction, said Kimberlee Sullivan, the head of clinics for pelvic health provider Origin. This limits the muscles' range of motion and mobility, which ultimately weakens them, making it difficult to control the flow of urine and faeces and to support erections and ejaculation. One of the most common causes of tight pelvic floors is stress, which can lead to over-clenching of the pelvic muscles. Other common causes include constipation, holding in urine for long periods of time and excessive sitting. Cycling or heavy lifting can also lead to tightness, experts said. When men have overly lax pelvic floors, the cause is most often surgery to treat prostate cancer. This cohort is especially likely to experience incontinence and erectile dysfunction, since surgery can weaken the muscles and ligaments of the pelvic floor. Pelvic floor disorders can also be caused by damage to the pudendal nerve, which runs through the pelvic floor, as a result of injury from activities such as kick-boxing, cycling or squatting. How is pelvic floor dysfunction treated in men? If you're suffering from bladder or bowel incontinence, erectile dysfunction or pelvic pain, first see a doctor to rule out infection or disease. For many issues, physical therapy may be the solution – with a treatment programme that combines massage to release tight muscle and fascia, and stretching or strengthening exercises. Diaphragmatic breathing may also be recommended. How can you keep your pelvic floor healthy? If you don't suffer from any pelvic floor issues, there are a few simple steps you can take to avoid dysfunction down the road. Practice deep breathing: Diaphragmatic breathing, in which your abdomen fills with oxygen as your inhale, can help to keep the pelvic floor both appropriately relaxed and strong. Deep breathing is like 'a stretch from the inside out,' said Alicia Ferriere, a pelvic floor physical therapist. Stretch regularly: Stretching your hip and groin muscles, quads, glutes and hamstrings can keep the muscles of your pelvic floor mobile. This can be especially valuable after powerlifting and cycling, both of which can tighten the pelvic floor's muscles and tissues, Ferriere said. Avoid Kegels, in most cases: Unless you have been diagnosed with an overly lax pelvic floor, avoid Kegels, or intentionally contracting your pelvic floor muscles. Most people don't do Kegels correctly, experts said, which can exacerbate a tight pelvic floor. Don't suffer in silence: If you suspect you might be developing a pelvic floor issue, don't try to tough it out. Just as you would seek treatment for a pulled or cramped muscle in your shoulder or calf, Sullivan said, the sooner you start addressing symptoms in your pelvic floor muscles, the better. – This article originally appeared in the New York Times
Daily Mail
17-07-2025
- Health
- Daily Mail
Doctor reveals how you are PEEING wrong with common harmful habit
To pee or not to pee - either way, you may be doing it wrong. Dr. Sara Reardon, a pelvic floor physical therapist, recently revealed what you shouldn't be doing when you pee as she issued a stark warning about how urinating incorrectly can cause poor bladder issues and even UTI s. Dr. Reardon appeared on Girls' actress Allison Williams' new podcast, Landlines, which she hosts with two of her childhood friends, Hope Kremer and Jaymie Oppenheim. On the episode, Dr. Reardon - also known as the Vagina Whisperer - shared why holding it in, or forcing yourself to pee, can lead to health issues. 'Don't push when you pee,' she told the podcast hosts. 'You need to sit and chill and just let it flow, and only go when you have the urge to go,' she explained. 'Your bladder is a muscle that pushes the pee out for you, you can just sit and chill.' 'So try not to 'just in case pee' or anxious pee or pee every time you cross a bathroom,' she continued. 'Because it causes your bladder to shrink and then you'll have to pee all the time.' She added it is normal to urinate every 'two to four hours' during the day, and up to twice a night. She said that you should be able to hold your pee for at least two hours and it should be almost clear. The PT added she's not a big fan of hovering over the toilet, recommending that people sit down when possible to urinate. Dr. Reardon, who has been working in the field for 17 years, said forcing yourself to urinate can damage the bladder and also lead to urinary tract infections. According to the National Associate for Continence, there is a best way to empty your bladder. 'Take a deep belly breath, fully relax, and be present during the process,' the website reads. Sitting in the right position is also vital to bladder health. The NAC recommends sitting up properly on the toilet, no hovering, with your knees above your hips and your palms on your knees. 'This helps to relax the pelvic floor making the process easier,' the site noted. Dr. Reardon (left) appeared on Girls' actress Allison Williams' (right) new podcast, Landlines, which she hosts with two of her childhood friends They added that sitting on a stool can help keep this position, and being relaxed will ensure you fully empty the bladder. 'You can wait on the toilet an extra minute after you've already urinated then relax and try again,' they wrote. 'Or you can get up, walk around for a bit, then sit down and try again. The most important thing is to not strain during the process.' The site also warned that forcing yourself to urinate can cause muscle confusion, as every time you go and don't allow urination to happen naturally, it retrains the muscles. 'They'll think that each time you pee, you should be activating the pelvic floor vs. relaxing it, creating more problems down the road,' the site noted. Other issues outlines were hypertonic pelvic floor issues, which could aggravate the muscles even more and lead to other conditions, like pain or overactive bladder.
The Guardian
11-07-2025
- Health
- The Guardian
Don't ‘power pee' – but do grab a mirror: 13 easy, effective ways to protect your pelvic floor
In the UK, a third of women will experience urinary incontinence, and there is a risk for men, too. How can you prevent and treat it? Pelvic floor experts share the best techniques to keep the 'forgotten muscle' functioning well. 'It is the floor of your core,' says the pelvic physiotherapist Sara Reardon, AKA the Vagina Whisperer, who works in New Orleans and is the author of Floored: A Woman's Guide to Pelvic Floor Health at Every Age and Stage. 'Everybody has one, not just women. You have your pelvis, which is that ring of bones that sits at the base of your spine. At the very bottom of that is a basket of muscles, and that is what we call your pelvic floor. These muscles are contracting throughout the day to hold in the contents of your bladder and bowels, to support the pelvic organs, to give you spinal stability, and then they relax to empty the bladder and bowels. Every time we get out of a chair or cough they activate. They are working and functioning without us having to really think about it.' This is why it is 'crucial that everybody makes sure that their pelvic floor is strong', says Vikram Khullar, a professor and head of the urogynaecology department at Imperial College healthcare NHS trust. 'About one in three women are thought to have urinary incontinence,' says Clare Bourne, a pelvic health physiotherapist based in London and the author of Strong Foundations: Why Pelvic Health Matters. 'About one in 10 will experience faecal incontinence, which is potentially under-reported. About 50% of women over 50 have some form of pelvic organ prolapse.' Reardon says: 'More women have urinary leakage than have osteoporosis, high blood pressure and diabetes, and yet we are very aware of those problems.' Bourne says: 'In reality, the problems that are related to the pelvic floor are still difficult to talk about.' She adds: 'It is bladders, bowels; it's not trendy, it's not sexy – even though it's ironic, because it is related to sex. There is just so much taboo.' 'Pelvic floor dysfunction can have a huge impact on women's quality of life,' says Dr Ranee Thakar, the president of the Royal College of Obstetricians and Gynaecologists and a consultant at Croydon University hospital. 'It prevents them from going out. It prevents them from socialising. And the thing is, it is preventable and it can be treated.' If you are experiencing issues, you should go to your GP. Whether you can get a referral to see a urogynaecologist or physiotherapist – and how long you have to wait – is something of a postcode lottery in England, says Thakar, who carries out a range of surgical procedures for pelvic floor disorders. 'A significant number of women will get incontinence or prolapse symptoms after childbirth, which get better with time,' says Thakar. And yet, 'it is definitely pervasive in all ages and stages', says Reardon. 'Pregnancy, giving birth and menopause are three big risk factors for developing pelvic floor problems. But that is not the only reason people have pelvic floor problems. You can have pelvic floor problems if you've never given birth. There could be pelvic floor tension, which makes it difficult to insert a tampon, have vaginal intercourse or have a gynaecological examination, because the muscles at the opening of the vagina are so tight or tense.' Reardon points to a study of female college students who had not given birth but experienced stress incontinence, 'because they were doing high impact workouts such as cheerleading, gymnastics, running and volleyball – things where there's a lot of pressure down on those muscles, and we're not training those muscles to respond to that activity'. There are two main groups of men with issues, says Gerard Greene, a specialist physiotherapist in male pelvic health who works in Birmingham and London. 'The first is men who have prostate cancer and have their prostate removed.' This can cause 'urinary leakage or incontinence, which comes as a shock to these men, because prior to diagnosis, a lot of them were symptom-free and working, active and doing sports, then they get lots of urinary leakage and are having to wear a pad, which is distressing. There is really good evidence that very specific pelvic floor exercises for those men will help to get them dry. Those men who get urinary incontinence also get complete erectile dysfunction, so we do lots for that as well.' The other main group of men Greene treats are those experiencing pelvic pain, including many cyclists with the very painful condition pudendal neuralgia. 'They can't sit, drive or cycle,' says Greene. Khullar says: 'In their 70s, men catch up with women in terms of urinary symptoms. Urinary issues can be a factor in people taking early retirement or moving into a care home.' How similar are pelvic floor exercises for men compared with women? 'There is a big difference,' says Greene. 'Men need to work the front pelvic floor muscles. The phrase we use is 'nuts to guts' – a lot of them are tightening the back passage, but that kind doesn't help, and can make things worse. We get them using Squeezy, the award-winning NHS pelvic floor app.' Kegels are synonymous with pelvic floor strengthening but not everyone likes to use the term, says Bourne. 'I prefer 'pelvic floor muscle exercises'. Kegels came from the American gynaecologist [Dr Arnold Kegel] who came up with the concept and they have generally been focused on the squeeze element. And really, when you think about the pelvic floor, yes, we think about strength, but we also think about flexibility, endurance, and coordination.' Some people need to work on relaxing their pelvic floor more than strengthening it, explains Bourne. 'Kegel contractions are OK, but you need to do them for different lengths of time,' adds Reardon. 'Quick contractions then relaxing afterwards, but also longer-hold endurance contractions of five to 10 seconds. You also need to do them in different positions, because we don't just leak when we sit. You need to work them while standing, walking and exercising in the gym.' Khullar says: 'The key thing to remember is that it takes time. With all muscle strength training, people tend to give up by about a month – but it's not until the third month that they will start to see the real benefits.' While the recommended guidance is 10 contractions, three times a day, you don't need to stay at this level for ever, he adds. You also don't need to stop everything to do pelvic exercises, instead 'a trigger might be having a cup of tea or brushing your teeth'. The rise in strength training among women has led to an increased awareness of urinary incontinence. 'If you are lifting weights,' says Reardon, 'what is really important, is that you are engaging or contracting your pelvic floor as you lift. As you load your body, that is pressure down on your pelvic floor, and your core needs to respond to that. The other thing is not holding your breath – that doesn't allow those muscles to engage, so make sure that you're breathing.' Listen to your body if you experience symptoms. 'People who have pressure in the vagina, prolapse or leakage, will often keep doing the exercise,' says Reardon. 'But all of those problems are information from your body that your pelvic floor can't quite handle what you are asking it to do – so you really need to scale back.' 'Grab a mirror and have a look at what is going on down there,' says Bourne. 'If you try to gently contract your pelvic floor, you should see a movement inwards of the vaginal opening, and then it should drop back down as you relax. Or you can put your finger on the perineum, the area between your vagina and your anus. You should almost feel the muscles lift away from your finger and into the body.' The advice for men is that they 'should think about shortening their penis, which will get the pelvic floor to draw in and contract', says Bourne. The advice on water intake varies, but over two litres a day for a 70kg person is often suggested, of which a substantial proportion will be from food. 'This whole thing about drinking more than two litres is way more than people need,' says Khullar. 'If you've got somebody who is drinking two and a half litres, of course they're going to be passing urine all the time, and then their bladder fills up, and then they are leaking.' You should also be careful what you drink, says Reardon. 'If you struggle with leakage, certain drinks may bother your bladder more and contribute to urgency to pee. Caffeinated drinks, alcoholic drinks, carbonated drinks, spicy foods – those are what we consider bladder irritants.' But you should also be careful not to restrict fluids, she adds. 'That can actually cause more bacteria in the urine and cause more urgency – and even a UTI. Make sure that you are staying hydrated and sipping water throughout the day, instead of chugging it all at once.' 'Motion is lotion for these muscles,' says Reardon. 'As much as they can get weak, they can also get tight and tense. We all sit for a long time, so getting in your movement throughout the day – whether it is alternating between a standing and sitting desk, or doing some breathing and stretching in between meetings, or going for a walk.' It is key to look at pelvic health holistically, says Bourne. 'There is evidence that being overweight is associated with urinary incontinence,' says Thakar. 'As is having a chronic cough.' 'When we are stressed, we breathe slightly differently,' says Bourne. 'This can influence pelvic floor function, because the diaphragm and the pelvic floor have a close relationship. The nervous system is complex: if we're in fight or flight mode all the time, think about what that does to most of our muscles. We generally find that those who are experiencing stress may also have more increased tone in their pelvic floor – and that might then connect to the symptoms that they are experiencing.' 'If the bowels don't work properly and there is constipation, that decreases bladder capacity,' says Khullar. Increasing fibre won't necessarily help everyone, he says, recommending instead 'particulates like chia seeds and milled linseed'. He also stresses the importance of managing constipation after giving birth: 'The vagina has been stretched [so straining] is going to lead to potential prolapse – and also stretching of the pelvic floor.' Women should sit down to use the toilet and make sure they aren't pushing excessively or 'power peeing', as Reardon puts it. 'When you hover over a toilet seat, you don't relax your pelvic floor and hip muscles all the way, so you may not empty your bladder completely. It is fine to do every once in a while, if it's a yucky toilet, but doing that every time you pee can lead to that incomplete bladder emptying – or it can contribute to pelvic floor tension.' 'Another really important tip for peeing is go when you have the urge to go, but don't go 'just in case',' says Reardon. Likewise, 'if you hold the urge for too long, your muscles get over tense. It's normal to pee every two to four hours during the day and zero to two times at night.' 'If the urge comes before that two-hour mark, it is likely to be a fake urge,' says Reardon. 'Do a couple of Kegel contractions, which tells your bladder to chill out, and take some big, deep breaths. You'll find that if you distract yourself, the urge goes away.' 'Everybody should be doing pelvic floor exercises,' says Khullar. 'It isn't any more ridiculous than people in their 60s and 70s going to the gym to do strength training. It is exactly the same thing.' Some of the other experts are more cautious about doing pelvic floor exercises without any issues. 'If you work it too hard and you do it the wrong way, it can lead to symptoms of pelvic pain,' says Greene. 'A lot of our research is based on symptoms,' says Bourne, 'but we know that prevention is better than cure. For example, those who do pelvic floor exercises throughout pregnancy are much less likely to have incontinence. My approach is: yes, do pelvic floor exercises, but also consider your bowel health, your bladder health and stress. As part of all of that, you are taking care of your pelvic health.'
