WHY PELVIC FLOOR HEALTH MATTERS

Improve your quality of life and overall fitness


The pelvic floor is an often-overlooked group of muscles that plays a crucial role in maintaining bladder and bowel control, supporting pelvic organs and sexual function. Understanding the anatomy, function and pelvic floor training techniques can help you improve your pelvic floor strength.

BREAKING THE TABOO

Pelvic floor health problems are incredibly common, though not commonly talked about.

At BEAT Fitness we speak with our members in initial Consultations and ongoing Goal Reviews. Thanks to this we can say for certain that many of our members would like to improve their  pelvic floor health; if you are reading this know that you are not alone!

WHAT IS THE PELVIC FLOOR?

The pelvic floor is a complex network of muscles, ligaments and connective tissues that support the pelvic organs including the bladder, uterus and rectum.

WHY PELVIC FLOOR HEALTH MATTERS

When the pelvic floor muscles are weak or damaged, it can lead to a range of health issues, including incontinence, pelvic organ prolapse, and sexual dysfunction. These issues can significantly impact your quality of life and impact your confidence when working out.

For individuals with fitness goals, a healthy pelvic floor is essential for optimal performance and injury prevention. Strong pelvic floor muscles can help to stabilize the pelvis during movement, reducing the risk of injury and improving overall athletic performance. Additionally, a healthy pelvic floor can help to support proper breathing technique, which is critical for endurance exercise.

PELVIC FLOOR PROBLEMS FOR WOMEN

Pelvic floor problems are common among women, especially those who have given birth, gone through menopause, or are in their later years. Some of the most common pelvic floor problems that women experience include:

  1. Urinary incontinence: This is a condition where urine leaks involuntarily. Stress incontinence is the most common type, where urine leaks when there is pressure on the bladder, such as during coughing, sneezing, or exercise. Urge incontinence is another type, where the urge to urinate is sudden and intense.

  2. Pelvic organ prolapse: This is a condition where the pelvic organs, such as the uterus, bladder, or rectum, droop or protrude into the vaginal canal. This can cause discomfort, pain, or pressure in the pelvic area.

  3. Painful intercourse: Pain during intercourse, also known as dyspareunia, can be caused by a variety of factors, including pelvic floor muscle tension, vaginal dryness, or vaginal infections.

  4. Pelvic pain: Chronic pelvic pain can be caused by a variety of factors, including pelvic floor muscle tension, endometriosis, or pelvic inflammatory disease.

  5. Bowel dysfunction: This can include difficulty passing stools, constipation, or fecal incontinence.

Women who experience any of these symptoms should seek evaluation and treatment from a healthcare professional who specializes in pelvic floor disorders.

PELVIC FLOOR PROBLEMS FOR MEN

Pelvic floor problems in men are not as widely recognized as those in women, but they are still fairly common. It is estimated that up to 1 in 4 men will experience some form of pelvic floor dysfunction in their lifetime. However, because men may not report or seek treatment for these issues, the actual prevalence of pelvic floor problems in men may be higher than currently reported. 

The most common pelvic floor problems that men experience include:

  1. Urinary incontinence: This is a condition where urine leaks involuntarily. Men may experience stress incontinence, where urine leaks during physical activity, or urge incontinence, where there is a sudden and intense urge to urinate.

  2. Erectile dysfunction: This is a condition where a man has difficulty getting or maintaining an erection. It can be caused by a variety of factors, including pelvic floor muscle tension, nerve damage, or cardiovascular disease.

  3. Chronic pelvic pain: This is a persistent pain in the lower abdomen, pelvis, or genital region. It can be caused by a variety of factors, including pelvic floor muscle tension, prostate inflammation, or nerve damage.

  4. Bowel dysfunction: This can include difficulty passing stools, constipation, or fecal incontinence.

  5. Testicular pain: Chronic testicular pain can be caused by a variety of factors, including pelvic floor muscle tension, nerve damage, or inflammation.

Pelvic floor problems in men can be treated with a variety of therapies, including pelvic floor muscle exercises, medication, and surgery. It is important for men to seek evaluation and treatment from a healthcare professional who specializes in pelvic floor disorders.

EARLY DETECTION

That's not exactly a list of dinner table topics!

Because talking about these issues is somewhat taboo it is possible for people to have pelvic floor problems and not know about it. In fact, many people may not realize that they have a pelvic floor issue until they experience noticeable symptoms.

Some people may have mild symptoms that they simply attribute to aging or other factors, while others may be embarrassed or ashamed to discuss their symptoms with anyone. Additionally, some pelvic floor problems may not cause any noticeable symptoms until they have progressed to a more severe stage.

However, it is important to be aware of the potential signs and symptoms of pelvic floor problems and to seek evaluation from a healthcare professional if you are experiencing any of them. Early detection and treatment can help prevent the progression of the problem and improve overall quality of life.

HOW TO IMPROVE YOUR PELVIC FLOOR HEALTH

The most commonly suggested solution for pelvic floor health is pelvic floor muscle exercises, also known as Kegel exercises. These exercises involve contracting and relaxing the pelvic floor muscles, which can help to strengthen and tone them.

There have been several scientific studies that have investigated the effectiveness of exercises other than Kegels for improving pelvic floor strength.

A study published in the Journal of Physical Therapy Science in 2018 found that a 12-week program of core stabilization exercises including squats, bridges, planks and lunges resulted in significant improvements in pelvic floor muscle strength and urinary symptoms.

These exercises work to engage the entire pelvic region and increase blood flow to the area, improving muscle strength and function.

Squats, bridges, planks and lunges are foundational movements in our classes at BEAT where our members are improving their pelvic floor health everyday :

  • BRIDGES: You can improve your pelvic floor strength with bridges in our YOGA and BARRE classes.
  • PLANKS: Many of us have a love/hate relationship with planks! You’ll improve your plank technique and endurance in our HIIT, BOXE, YOGA and BARRE classes.

Taking these classes regularly AT BEAT can help you develop strong pelvic floor muscles. Having stronger pelvic floor muscles can improve core stability, posture and balance, allowing you to perform other exercises more effectively.

GOING DEEPER

If you are suffering from pelvic floor disorders right now now, then chances are that kegels and core stabilization exercises alone won't be enough.

If the impact on your quality of life is high then it's worth investing the time in going deeper to access the knowledge required to improve your pelvic floor health. You could seek evaluation and treatment healthcare professional who specializes in pelvic floor disorders and increase your own knowledge by attending our pelvic floor workshop.

PELVIC FLOOR WORKSHOP

When it comes to pelvic floor health knowledge is power!

Join us for a Pelvic Floor Workshop to improve your knowledge and learn training techniques to improve your pelvic floor health.

In this Pelvic Floor Workshop, except to learn about the anatomy of pelvic floor from both a clinical (Joffrey) and training (Géraldine) perspective. You will learn how the pelvic floor works and how it serves you. We will also discuss pelvic floor training and rehabilitation and learn a simple exercise routine to reinforce your pelvic floor. 

  • When: 18:00 on Friday 24th March 
  • Duration: 2 hours
  • Where: BEAT Fitness
  • Expert hosts: Coach Géraldine Muller and Sports Physio Joffrey Smeets
  • Tickets: CHF 50.-

BOOK YOUR SPOT

SOURCES:

Kwon, J. W., et al. (2018). The effects of core stabilization exercise on muscle activity and dynamic balance in women with stress urinary incontinence. Journal of Physical Therapy Science, 30(5), 738-741.


 




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