Start Your Pelvic Health Journey
The Femina Physical Therapy Blog
Featuring original articles by our staff about current events and trends
Explore our insightful blog articles on pelvic health, where we delve into essential topics that empower and educate. From understanding pelvic floor disorders to strategies for conquering infertility, our content is designed for those seeking knowledge and support. We discuss the latest research, expert advice, and practical tips to enhance your well-being and foster a deeper connection to your body.
Featured From the Blog:
Vulvovaginal Moisturizers: Who Needs One & Choosing the Right One
Choosing the Right Vulvovaginal Moisturizer
Assuming you need one, make sure it's got the right ingredient list
There are many reasons why those born with female anatomy may require the use of a vulvovaginal moisturizer throughout their lifetime. As you age, the vaginal and vulvar tissues tend to become drier and less elastic. This change is typically seen around the time one goes through menopause due to the drop in estrogen that occurs. The vulvovaginal tissues are very sensitive to hormonal changes and estrogen is the hormone that controls vaginal lubrication, as well as tissue elasticity and thickness.
Read more: Vulvovaginal Moisturizers: Who Needs One & Choosing the...
Running Mechanics and Pelvic Floor Health: The Impact of Footwear
Did You Know That Proper Footwear Can Improve Your Running Mechanics and Pelvic Floor Health?
How Do My Feet Impact My Pelvic Floor When I Run?
If you are a runner, you tend to look for ways to improve your running. If you’re thinking about starting up or returning to running, it can feel intimidating particularly if you have any symptoms related to pelvic floor dysfunction. This only complicates an exercise that, on the surface, seems fairly straight forward. There are some studies that have looked at how your feet can play a part in your pelvic floor muscle function while you run. And if you are looking to return to running postpartum, read on and also check out this article by one of our pelvic floor physical therapists.
Read more: Running Mechanics and Pelvic Floor Health: The Impact of...
Restorative 20 Minute Home Yoga Practice For Chronic Pelvic Pain
Yoga Practice For Chronic Pelvic Pain Can Be a Very Helpful Routine
As stated in my last blog post, yoga can be so beneficial as a pain management tool due to its ability to modulate the sympathetic nervous system3,4 which plays a large role in chronic pain. The exact mechanism of how yoga helps with chronic pain is still being studied, however, it is reasonable to believe the full body relaxation promoted by a yoga practice helps to decrease tension in key muscle groups- including the hips and pelvic floor which are often tight in people with chronic pelvic pain.
Currently, evidence has mostly focused on one hour long practices as an intervention, although there are some studies that report improvements in pain with shorter practices, such as the routine below. As with any mobility/stretching routine, benefits will be seen with more frequent practice, however even twice weekly can help decrease pain.
Read more: Restorative 20 Minute Home Yoga Practice For Chronic...
- Details
- Written by: Staff
- 7164 Views
All About the Importance of Pelvic Floor Stretches for Childbirth
**Talk to your physical therapist and healthcare team about specific guidelines for you**
Are you ready for the big day? Have you thought about how you will prep for your upcoming delivery? In this article, we’ll review four pelvic floor stretches for childbirth that may be appropriate, but recommend you consult with your childbirth healthcare professional to confirm if these are right for you.
Read more: 4 Pelvic Floor Stretches for Childbirth That You Need NOW
- Details
- Written by: Staff
- 6207 Views
Let's Talk Pilates for Urinary Incontinence and Low Back Pain
"Physical Therapy is the first line of treatment for any type of urinary incontinence."
Incontinence, or unwanted urinary leakage, is commonly experienced by women, especially during pregnancy and postpartum. Experts often state, and research supports, it occurs in 1 in 3 women. While this may be common, it is not normal, and it is treatable! Physical therapy is the first line of treatment for any type of urinary incontinence. In fact, pelvic floor muscle training for women with stress urinary incontinence is six times more likely to result in a cure or a significant improvement. For all other types, women are twice as likely to report significant improvement or completely resolve their urinary incontinence. As you can imagine, getting help can dramatically improve their quality of life.
Read more: Physical Therapy and Pilates for Urinary Incontinence and...
- Details
- Written by: Kasia Gondek, PT, DPT, CLT, CSCS
- 6158 Views
A very important component of any running program, ranging from a 5 km (3.1 miles) race to an ultra-marathon (anything more than a marathon which is 26.2 miles), is adequate recovery.
Many people neglect this portion of their training because it doesn’t involve getting sweaty or doing high intensity intervals or weights. However, building in a solid recovery routine is crucial to helping your body bounce back after training as quickly as possible. A good recovery routine also helps prevent injury, decreased immune system function, and muscle mass loss. A recovery routine encompasses a cool-down activity, nutrition, and exercises like hatha-based yoga, foam rolling, and/or stretching the major muscle groups used during your workout. Although not discussed here, getting good quality sleep is critical to recovery as well!
My Post-run Recovery Routine:
Read more: Road to Boston Marathon Part 3: Building a Post-Run...
- Details
- Written by: Staff
- 5663 Views
How do you know if you have lower urinary tract symptoms and an overactive bladder?
Over ¾ of women report that they have experienced one or more Lower Urinary Tract Symptoms (LUTS)1. More than ½ of American women report urinary incontinence (UI), and approximately 17% of women over the age of 18 years report symptoms of overactive bladder (OAB)2, 3. It is also believed that most women underreport their bladder symptoms due to embarrassment and false notions that it is a normal part of aging4, 5, 6.
Lower urinary tract symptoms include incomplete bladder emptying, urine dribbling after you finish urination, persistent drip of urine after completion of urination and/or urinary incontinence. Overactive bladder symptoms consist of urinary urgency (the need to get to a restroom quickly), with or without incontinence, urinary frequency, and frequent nighttime urination (waking more than 1x/night). These symptoms can negatively impact a woman's life. One study found that women with Lower Urinary Tract Symptoms reported several impacts on quality of life including decreased sleep, work productivity, and physical/sexual activity7.
Read more: Toileting Behaviors Linked to Lower Urinary Tract Symptoms...
- Details
- Written by: Kasia Gondek, PT, DPT, CLT, CSCS
- 5791 Views
Road to Boston Marathon Part 2: Exercising at Home or in the Gym
10 Exercises to Improve Strength, Conditioning, and Balance
Leading up to the Boston Marathon, I have been incorporating these 10 key exercises into my weekly routine (3x/week) to keep my body strong and balanced. Videos of these exercises are posted below. These exercises target the key muscle groups used by runners. These are for educational purposes, not meant to treat medical conditions nor supplement medical advice.
Read more: Road to Boston Marathon Part 2: 10 Strength, Conditioning,...
- Details
- Written by: Kasia Gondek, PT, DPT, CLT, CSCS
- 7323 Views
Self-Care and Self-Management Strategies to Combat Endometriosis Symptoms During the COVID-19 Pandemic
Since March of 2020, people living with endometriosis symptoms are facing tough challenges and barriers due to the Covid-19 pandemic: canceled surgeries, canceled appointments with family physicians, gynecologists, fertility specialists and/or other allied healthcare providers, postponed in-office assessments and visits, and changes in overall work environment and social activities. This can worsen feelings of isolation, depression, anxiety, hopelessness, and have a negative impact on self-reported pain and disability levels during this time.
Read more: Self-Care to Combat Endometriosis Symptoms During the...
- Details
- Written by: Staff
- 6806 Views
Endometriosis and Sexual Function Require a Specialized Approach
Endometriosis is a global disease affecting 5-15% of women during their reproductive years. It is characterized by the presence of endometrial-like tissue outside of the uterus which can trigger a local inflammatory response and can have a significant impact on patients’ quality of life.
One such domain of quality of life that is often affected is the correlation between endometriosis and sexual function. The DSM-V defines sexual dysfunction as a clinically significant disturbance in a person’s ability to respond sexually or to experience pleasure and includes pelvic pain, penetration disorders, lack of sexual interest, and/or arousal and orgasm disorders. Unfortunately, it is common, as approximately 40% of women with endometriosis and chronic pelvic pain suffer from sexual dysfunction.
Read more: Endometriosis and Sexual Function: A Multidisciplinary...
- Details
- Written by: Kasia Gondek, PT, DPT, CLT, CSCS
- 4909 Views
Road to Boston Marathon Part 1
A Tribute to the First Female Runners
On April 18, 2022 I am excited and grateful to be able to run the historic and prestigious Boston Marathon! As a physical therapist at Fusion Wellness /Femina Physical Therapy and avid long-distance runner for over 20 years, I’m excited to share my training journey with you leading up to the race. This race holds a special place in the hearts of long-distance runners because you must run a qualifying race with a qualifying time. Females ages 18-34 must run 3 hours 30 minutes or better, and males ages 18-34 must run 3 hours flat or better.
Read more: Kasia's Road to The Boston Marathon Part 1: A Tribute to...
