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Who here actually does pelvic floor exercises??

(180 Posts)

And how do you remind yourself?
I've just started gone back to exercise in general and got a bit of a shock when a little bit of wee came out when I ran blush.
I was so paranoid I hardly moved the rest of the session.
I know I need to do them, surely I can't be the only one who does 2 squeezes then starts making a shopping list in my head?
Come on, spill not wee

JulieWattson Fri 11-Dec-15 18:17:19

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FeniaB Wed 31-Jul-13 12:49:41

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carrinaxxx Thu 01-Nov-12 23:30:29

Ive brought aquaflex today but ive got the smallest cone in and maximum weight and stays in although i do think i have pf problems.. Maybe i just have an odd shaped you know what? Should i just do the exercises myself?

echt Thu 27-Sep-12 09:53:54

What nankypeevy said is so right about the prolapse issue. Before I was referred for urinary incontinence therapy, all question of a prolapse had been, ahem, properly investigated. Miners' helmets, lights, and camera crewsgrin

No. Just a really good GP who was ace at the preliminary physical examinations rather than relying on Q and A.

blueshoes Thu 27-Sep-12 09:43:43

Nanky, what you said about women having a prolapse and not knowing is a bit concerning.

If I have smears fairly regularly, would the GP mention if I did have a prolapse?

nankypeevy Thu 20-Sep-12 19:30:23

Message withdrawn

nankypeevy Wed 19-Sep-12 16:33:35

Thanks, seven

CAn I have a cape? Or, a spidey sense?

Am serious though, do we think this is a topic worthy of a MN campaign?

A third of the women you know at the school gate pish themselves, or worse. The WHO estimates that 20% of all women are incontinent. Looking at the over 55's, it's half.

Of the third of 35-55 group - 40% have a prolapse that may need surgery. They don't know it's there, they just bung some tenapads in the weekly shop, and are surprised when, one day, they sneeze and their guts fall out their fanjo.

It's a bloody disgrace. There is no information, no help, getting treatment is not easy, people are ashamed, embarrassed, and, worried that they are reeking of pish so they don't have sex, don't socialise...and on... and on...

Mmmm. How to get that up and running....mulling...

HappySeven Tue 18-Sep-12 21:30:13

Nanky alert!! You're needed over in AIBU!!

nankypeevy Sun 16-Sep-12 22:53:46

Right, Happy, that's a deal!

Yep, night is in Edinburgh - and, am happy to report that the seats are leather. Wipe clean, although, that might be optimistic with regards to my comedy skills...

Personally, I'd like to put Tena out of business...

Carry on clenching. I'll go out for a waddle run tomorrow.

HappySeven Sun 16-Sep-12 21:56:44

Personally I like a physio who looks "human" so I wouldn't worry about being a good or bad example. I always assume physios are super-fit! There's definitely a bug to running. Tell you what, I'll keep doing the PF exercises if you stick to the couch to 5k.

I'm assuming your big night is in Edinburgh? Sounds a good night! If guffawing is likely will there be complementary Tena pads for those who haven't got a good pelvic floor yet?

nankypeevy Sat 15-Sep-12 19:00:13

Have just booked a venue for a Big Trial of Gusset Grippers - it's a private bar where you can get change from £10 for three drinks.

I'll do a stand up hour or so, then get a cheesy 80's disco. Doing it as a fundraiser for leukaemia research so I can hide behind that if it all goes horribly wrong...

gulp. Any idea how I can find 100 leaky ladies willing to come and guffaw?

nankypeevy Sat 15-Sep-12 18:11:12

Yeah! I'm in awe of people who do 10ks.

I'm continually re starting the couch to 5k - this time! I've got a big gusset grippers night booked in November (100 people!) so, it'd be nice to be a bit slimmer and not such a bad example by then.

Apparently, you get the bug...hmmmm.

HappySeven Thu 13-Sep-12 21:01:51

That's a really interesting article with lots of food for thought. I like running (did a 10k last weekend) and am very aware that I find it easy to exercise muscles I can feel and that make me feel good cardiovascularly (is that even a word?!?) but struggle with Pilates and pelvic floor stuff. Note to self: try harder, it's important!

By the way, I hold you partly responsible for my good reasonable time in the 10k last week as I felt more confident drinking water before I did it than I would have a month ago!

nankypeevy Wed 12-Sep-12 10:26:14

my eggs aren't as fussy as my skin

Ha ha ha, that's got to go on a t-shirt! Actsherly - get that tattoo'd!

Interesting article from a physio about athletes for you's today...

Female Athlete's Best Kept Secret

The athleticism at the 2012 Olympics and Paralympics was absolutely inspiring. I said “WOW” so many times I lost count. Some of the wows were for the stories of the athletes overcoming injuries or difficult circumstances to achieve their Olympic moment. Injuries got a lot of press this summer, and a LOT of tape. That colorful kinesiotape was everywhere! Hard to miss that an injury or vulnerability lurked beneath the surface.

But some injuries were invisible, well kept secrets that didn’t get any press…well, once. A female weightlifter from Ecuador leaked urine onto the floor during a lift. The story got some play on You Tube, not the kind of press you want or she was hoping for in her Olympic quest. But guess what, she was just the only one we saw, the unlucky one who forgot her pad that day. I guarantee she was not the only elite female athlete that leaked during an event. It is a very common problem in high level ( and not so high level) female athletes.

Thyssen et al (2002) surveyed 291 elite female athletes competing in a variety of sports from basketball to ballet, regarding their history of urine loss during participation in their sport or day to day activities. 151 reported leakage of some kind. Of the 151, five discussed it with a medical provider, and only six got pelvic floor training. Six. That’s 4.6% that actually sought and received treatment.

Call Ryan Seacrest….he missed the biggest story at the Olympics! Although I am not sure if the bigger story is that approximately half of the athletes were experiencing leakage or that only six actually sought treatment. But the take away should be that this is very common, but acknowledgement and seeking treatment is not.

The story really doesn’t stop there. Incontinence is just one way of identifying a pelvic floor insufficiency. It is a signal that an imbalance in the deep core system exists. The deep core is a closed pressure system, an insufficiency in any component will impact the capacity of the whole. With all the talk of the athletes core strength…this hidden issue among female athletes must be considered.

Some effort has been made to understand the issue. Kruger et al (2007)
looked at excursion of the bladder neck with a breath hold (valsalva) in athletes. The bladder neck of the athletes moved through a larger distance as compared to non-athletes. This was hypothesized to be a result of the constant impact of running, and jumping. The athletes also had a thicker pelvic floor muscle and assumed improved capacity to recruit the muscles. Perhaps this balanced the excessive excursion as they were not incontinent.

They may not have been incontinent but any hip pain? Or low back? How about osteitis pubis? A pelvic floor imbalance in the deep core system can contribute to other issues as well. Pain, joint instability and incontinence are all just signals that the system as a whole needs attention.

But how about we mere mortals, we non-Olympians? What is our take away message from these elite athlete studies for recreational athletes and fitness enthusiasts? The first study should wake us up to prevalence of incontinence among females who pursue fitness. The second study gives us a window into what happens overtime to pelvic floors that are asked to impact load repetitively, as they would for a committed runner. Add the effect of pregnancy and delivery on pelvic floor strength, function, and fascial integrity and the situation could be even more striking in terms of excessive motion, lack of organ support, and added vulnerability.

For those folks out there treating female runners who present with back pain (a common pelvic organ prolapse complaint) or even knee pain due to instability at the hip, the understanding of what is happening at the pelvic floor while they are running or holding their breath during resistance training is critical. The closed pressure system of the deep core may have a fault that must be addressed. If the abdomen had excessive excursion during impact loading or a breath hold, as practitioners we would treat that! We must understand and acknowledge what we cannot see in females that pursue fitness and sport.

We may not be able to see it, but there is much we can discern from a few questions and clinical insight. Ask your patients or add to your intake form: Do you experience unwanted leaking of urine with exercise or sport? Do you experience leaking of urine with lifting, sneezing, or laughing? Have you had any pregnancies? How many deliveries? What type of deliveries? Can you retain a tampon? All of these questions give you some clues as to the capacity of the deep core pressure system as a whole. One other clue, if you have treated their hip pain with more superficial measures and they aren’t responding the pelvic floor may be your culprit.

Wouldn’t it be great if at the 2016 Olympics/Paralympics, this wasn’t a story at all?

1. Thyssen H H, Clevin L, Olesen S, Lose G. Urinary incontinence in elite female athletes and dancers. Int Urogynecol J. 2002;13:15–17.
2. Kruger JA, Dietz HP, Murphy BA. Pelvic Floor function in elite nulliparous athletes. Ultrasound Obstet Gynecol. 2007; 30(1): 81-85

HappySeven Tue 11-Sep-12 19:14:29

Conception's not been a problem, thankfully, we have a DS as well. I guess my eggs aren't as fussy as my skin.

NoMore, I'm with you there and have so far had to do them in private. Maybe it's helping to tighten our faces and make us more youthful looking?

nankypeevy Tue 11-Sep-12 18:49:21

nomore Ah yes, the "no one will know you are doing them" lie?

There is a sporting activity to be had at any supermarket checkout - watch women with teeny, tiny babies in the queue. When they go a bit "vacant" then you know that they have been listening to their postnatal your exercises at traffic lights, checkout and when doing the washing up.

There IS a knack so you can do them in secret - but I'll only tell you if you hold one of my parties, bwa ha ha ah ahaa...

Och no, it's like developing the skills of listening to two conversations at the same time, doing five things at once and smiling nicely whilst thinking Dark Thoughts. These are essential life skills too - just take a wee bit of practice.

NoMoreNotNever Tue 11-Sep-12 17:56:39

Yes, yes, but what do you do with your face? After major surgery last year I had to do them regularly, but only in private as I develop a glassy-eyed constipated look of intense concentration.

nankypeevy Tue 11-Sep-12 17:41:44

Been away for a bit...don't worry, still been obsessing about orifices!

Had an interesting couple of days chatting to continence people from Foreign Parts (not actually been anywhere foreign, the wonders of the web) Might have landed the chance to trial a new gadget on the leaky ladies of the UK...(small squee)

modified mention the thread to your friend. It makes me sad to think of women using pads so much can be done to improve things. And, they are expensive, I would not like any woman to have to make the choice between a pad or a pinot grigio...these are austere times.

Happy that is, ehm, an unfortunate allergy. I started to wonder what sort of special powers your husband's sperm contain, but have managed to steer my train of thought away from that. I have heard of this allergy, but only in terms of it causing problems with conception - you don't have to be Einstein to figure that out. Glad you have a DD!

You are right, any birth needing assistance will increase your risk of continence trouble. But, you are improving - keep at it.

The main thing is to keep at it. In fact, pretty much the ONLY thing is to DoYerBlardyExercises.

Bounty blush. Being a Peer of the Realm is one thing, but a big badge saying "we made talk roundup" would be worn with pride...

bounty007 Tue 11-Sep-12 17:07:10

Excellent thread, can mumsnet award nankypeevy some kind of honorary knighthood????

HappySeven Mon 10-Sep-12 20:10:00

Nanky, thanks for that. I think some of my problems when I was younger were due to having strict parents and being TERRIFIED of getting pregnant. Sadly once you've started to find things painful then it becomes a vicious circle as you said. Added to which it turned out after quite a few years of investigations that I was allergic to my husband's semen. Quite funny really if it wasn't so painful! I'm guessing I'm allergic to other men too but I've not had the chance to test the theory out grin

I think I'll keep doing the exercises as I really need to learn better control of my pelvic floor and I'm definitely feeling more confident about waiting to go to the loo since this thread started and I've been practising. I haven't used any pads since my DD was a month old but for that first month I had to as I would void as soon as I bent over. She was ventouse and my theory was that the obstetrician had pulled her anteriorly as she came out leaving me very bruised and unable to feel anything. I don't think I need pads but until recently I did need clean undies on occasionally if I didn't get the key in the front door quickly enough.

I really like your website. I think it's hit a good balance between fun and informative and I was telling a non-MN friend about it the other day. I think you could be onto a good thing!

modifiedmum Mon 10-Sep-12 12:19:04

Nanky I don't but my friend uses them as well as doing her pelvic floor, she does pretty much rely on them!

nankypeevy Mon 10-Sep-12 10:43:05

I have a question...

PM me if that's more in your comfort zone.

Do you use pads, like tena lady or other? I'm finding it difficult to get stats on the number of people who rely on continence wear.

I've got a notion of trying to get information printed on the packs - so every time you buy one you are reminded to do yer blardy exercises and where to seek help.

a bit like the warnings on fag packets. Well, not at all like the fag packet warnings, but you get the idea.

I'm getting all political now...

Izzybuzzybuzzybees Mon 10-Sep-12 00:15:18

Fantastic thread smile

nankypeevy Sun 09-Sep-12 23:59:17

modified great to hear! Keep it up - whilst I'm lecturing...50% of women over 55 have stress incontinence.

The menopause is Not Your Fanjo's Friend. To be fair, it's not very friendly to much of your body - but, seeing as how I am obsessing with undercarriages we'll save my complaints about my formally awesome boobs and how I'm Really Not Looking Forward To The Further Flopping...

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