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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...
Why a Multidisciplinary Team is Best for Treatment of Bloating and Abdominal Distension
Bloating and Abdominal Distension Often Benefit Greatly from Multidisciplinary Treatment
Bloating, abdominal distension, loose stools, constipation, abdominal or pelvic pain, fatigue, brain fog, weakness, nutritional deficiencies…
These symptoms may be caused by a variety of gastrointestinal or pelvic conditions. If you are experiencing any of these symptoms, this article is a good place to start when deciding who to have on your care team, and what treatments can help!
Bloating is the sensation of excess abdominal gas or a feeling of being distended without obvious visible abdominal distension. Some people have a feeling of fullness or discomfort in the upper abdominal area. Abdominal distension is the visible increase in abdominal girth. A multidisciplinary treatment team of primary care physicians (PCPs), gastroenterologists, dieticians/ nutritionists, and physical therapists is ideal to help manage these symptoms and find the root cause. For example, symptoms of bloating and abdominal distension affect 66 - 90% diagnosed with IBS. Getting the proper diagnosis can help direct the best treatment options for you.
Read more: Why a Multidisciplinary Team is Best for Treatment of...
Treating Bloating and Abdominal Distension: a Multi-Disciplinary Team
Why a Multi-Disciplinary Team is Best for Treating Bloating and Abdominal Distension
Bloating, abdominal distension, loose stools, constipation, abdominal or pelvic pain, fatigue, brain fog, weakness, nutritional deficiencies… these symptoms may be caused by a variety of gastrointestinal or pelvic conditions. If you are experiencing any of these symptoms, this article is a good place to start when deciding who to have on your care team, and what treatments can help!
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- Written by: Staff
- 6898 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...
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- Written by: Kasia Gondek, PT, DPT, CLT, CSCS
- 6772 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...
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- Written by: Staff
- 6195 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...
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- Written by: Kasia Gondek, PT, DPT, CLT, CSCS
- 6107 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,...
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- Written by: Kasia Gondek, PT, DPT, CLT, CSCS
- 7733 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...
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- Written by: Staff
- 7257 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...
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- Written by: Kasia Gondek, PT, DPT, CLT, CSCS
- 5208 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...
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- Written by: Staff
- 5960 Views
Postpartum Recovery Series Part 5
Managing Urinary Incontinence After Childbirth
Urinary incontinence is the unwanted leakage of urine, also known as accidental bladder leakage. There are a few main types. Stress urinary incontinence is leakage associated with activities, such as lifting, exercising, coughing, sneezing, or laughing. Urge urinary incontinence is leakage associated with the urge and people often experience leaking on the way to the toilet. There is also mixed incontinence which is a combination of the two types. Continence is managed by the complex interaction of bladder physiology, central nervous system, and the pelvic floor muscles. When there is dysfunction in any part of the three systems, incontinence may occur.
Read more: How to Manage Urinary Incontinence After Childbirth |...
