Serving Las Vegas and Henderson

Pelvic Health for the Older Adult

 

What is the Pelvic Floor?

The pelvic floor is made of muscles that connect from the tailbone at the bottom of our spine to the pubic bone in the front of our pelvis. These are the muscles we would use to hold back gas or stop urinating. The pelvis contains organs, nerves and muscles all sandwiched in between layers of connective tissue. The deep layer of our pelvic floor supports organs like a hammock from underneath. The outer muscle layers help bring blood flow to our genitals to contribute to sexual function and orgasm. Multiple layers of the pelvic floor help to prevent loss of urine from the bladder or contents from the bowel. The pelvic floor muscles are part of our core and work with our deep abdominal muscles and the respiratory diaphragm. 

Experiencing These Symptoms?

Leaking during Coughing, Sneezing, Running, or jumping

-Chronic Pelvic Pain Pelvic Pressure

 Pelvic Floor Incontinence

The pelvic floor works with other muscles of our core in order to...

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Fertility

Did you know that 1 in 10 of all couples struggle with infertility? This number increases to  1 in 7 over age 30 and 1 in 5 over age 35. The World Health Organization (WHO) defines infertility as the “failure to achieve clinical pregnancy after 12 month or more of regular, unprotected sexual intercourse”. There are multiple causes of infertility, considering both partners. In order for pregnancy to occur, sperm must be able to travel up through the vagina and uterus, and then through to the fallopian tubes. Then, in order for that fertilized egg, or ovum, to implant in the uterus, it must first travel through the fallopian tubes and into the uterus. Although the reproductive system is not made of skeletal muscle, like the muscles in our arms and legs, it requires the ability to MOVE and PROPEL important cells and tissues. Pelvic Health PTs trained in visceral mobilization can help to optimize chances of successful conception. This treatment is most effective when...

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Exercise During Pregnancy

 Did you know that exercise during pregnancy has been shown to improve mood, energy levels, cardiovascular function and fitness for labor and delivery? Exercise also decreases the risk of musculoskeletal pain, diabetes, high blood pressure and constipation during pregnancy. Women are often told that it is important to exercise during pregnancy, but may be unsure of which types of exercises, and at what intensities, are safe.

 

 

 The American College of Obstetrics and Gynecology (ACOG) recommends aerobic, low impact, strength training, modified yoga and pilates exercise. These recommendations are great general guidelines, however, each mom-to-be will have their own past medical history, prior fitness level and course of their current pregnancy. Symptoms such as: musculoskeletal pain, balance impairment, nerve compression, constipation, and incontinence can arise due to the weight of the growing baby and vast physical changes our bodies undergo during this 40 week...

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Leaking? Every time I cough, sneeze, or jump...

pelvic floor Jul 21, 2021

Are you nervous to cough or sneeze because of leaking?

Do you have the urge to pee before performing double unders, running, or jumping?

Are you leaking with double unders or heavy lifts?

 

Leaking urine with physical movement or activities such as coughing, sneezing, jumping, running, lifting with heavy loads, is a type of incontinence, called stress incontinence. 

Some common misconceptions:

1) I had a baby. This is my new normal and I won’t be able to do double unders ever again.

2) I’m getting old and this is what happens when you’re old.

3)  “My pelvic floor is weak, I just need to do more kegels.”

4) I will just wear dark pants during double under day. 

 

We hear this often, it is common, but NOT normal.

 

There is something that can be done for leaking! 

There are many factors that can contribute to stress incontinence, it’s a matter of finding the right thing for your specific cause. There might not be...

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What is the pelvic floor?

pelvic floor Jul 07, 2021

What is the Pelvic Floor?


The pelvic floor is a group of muscles and other connective tissues connecting your tailbone to your pubic bone, similar to a hammock at the bottom of the pelvis. It provides support to organs above including your rectum, bladder, the prostate in men and uterus in women. The pelvic floor is one important factor in sexual response. This muscle group helps to control the release of urine and stool to prevent accidental leakage and allow complete emptying, when we are ready. The pelvic floor, or Levator Ani muscles, work as part of our deep core and connect with nearby muscles of the hips. They work with the muscles of breathing to assist with pressure changes as our lungs expand and recoil. The pelvic floor muscles also contribute to force absorption during movement to prevent symptoms of pain, pelvic pressure and/or leakage.


Physical Therapists (PTs) are specifically trained in anatomy and physiology of the
musculoskeletal, neuromuscular, cardiopulmonary and...

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How to decide which shoe is best for you?

footwear Jun 23, 2021

There are so many choices with footwear: barefoot, running shoes, training shoes, tennis shoes, basketball shoes, cleats, hiking boots, trail running shoes, climbing shoes, olympic weightlifting, powerlifting, sandals, dress shoes..etc. 

Overwhelmed? 

Not to fret! 

In future articles, we will review specifically, what the demands of each sport are and what to look for in a shoe. 

In general, how do you decide which shoe is best for you?

  1. Purpose
    1. What is the use for the shoe?
    2. Does it have multiple purposes?
      1. Training
      2. Every day use
      3. Traveling
  2. Structure
    1. Toebox
      1. Narrow vs wide toe box
    2. Heel to toe Drop(HTT)- measured in millimeters (mm) the difference between the height at the heel to the height of the forefoot 
      1. A typical sneaker has a HTT of about 8-10 mm
      2. More on the HTT when we chat about running shoes
    3. Flexibility of the sole 
    4. Curvature of the big toe 
  3. Comfort
    1. Shoe size: There should be about ½ inch from toes to end of shoe 
    2. Does...
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My ankle/foot hurts only when I run or jump...

foot and ankle Jun 03, 2021

Running or jumping injuries. Accidents and injuries happen. How can we recover from them so they don't become a lingering issue or something that prevents you from doing the activities or sports you love? 

We hear this often from clients:

“The bottom of my foot only hurts when I run" 

OR

"My achilles hurts only when I jump. Otherwise, all of the other exercises I do don’t bother me.” 

These are movement related. 

You might hear common diagnoses:

Achilles tendonitis

Plantar Fasciitis

Medial Tibial Stress Syndrome (aka shin splints)

The above aren’t as scary as they seem. There is something you can do about it! 

We look at the following to see which areas need to be addressed when assessing a movement related problem.

  1. Technique
  2. Load Management
  3. Range of motion in the joint (multiple joints)
  4. Tissue quality
  5. Nutrition/Hydration

1. Technique

Running and jumping are skills. Running and landing mechanics are things to practice. There...

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Do I need arch supports in my shoes?

foot and ankle May 20, 2021

 

We hear this question often. The answer to most questions we get asked, unfortunately is, "it depends." 

Keep reading! 

In architecture, the arch is defined as a curved symmetrical structure spanning and opening that typically supports the weight of a bridge, roof or wall above it. Unfortunately, some of the recognizable arches in our current lifetime may be the golden arches on a fast food drive thru. An arch provides structure and support. The arch in our foot can do this naturally, regardless of the genetic makeup of your feet. We often hear “I have flat feet,” or the opposite I have “high arches.” making footwear and insole selections challenging. Everyone has unique needs just like medical, diet, and exercise.  

We have arches on the outside and inside of our feet. The muscles on the inside of the foot run the length of between the ball of the foot and the heel help create the arch as well as pull the toes toward the...

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Mobility Prep for Murph

Murph is a workout performed every Memorial Day to honor Navy Lieutenant Michael Murphy who was killed in Afghanistan June 28, 2005. 

1 mile run

100 Pullups

200 Pushups

300 Squats

1 mile run

The pullups, pushups, and squats can be partitioned in any way with an option to add a 20 pound weight vest. 

The fastest recorded time for this workout is currently 34 minutes and 38.83 seconds. On average, times can range from 47-57 minutes.

This workout has a high volume. To equate this workout, it is a marathon! Doing some type of ramping up is highly recommended to prevent injury. 

Even if you don't decide to partake in Murph this year, 

We breakdown the movements:

Running

Pullups

Pushups

Squats

and ask,

1) What are the range of motion requirements for each movement?

2) How can you improve these fundamental movements to optimize your performance and efficiency?

Running

We can spend hours/days dissecting running form, running shoes, joint mechanics, joint angles,...

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Why Breath is SO Important Part 1

breath Oct 06, 2020

 
Why is the breath so important?

We take 14,000-20,000 breaths (according to Chitow) daily. There are a lot of moving parts that contribute to the anatomy and physiology of breathing. Here are the main components:
  1. Position/Movement/Mechanics
  2. Blood Chemistry
  3. Nervous System/Brain

We don’t have conscious control of the movement of the lungs, but we have access to the mechanics of the rib cage and diaphragm (muscle that helps us breath) that impact the ability of the lungs to function to its best capacity.  

If you grew up playing sports, your coach would say the other team is tired and the better conditioned team usually won the battle, regardless of skill. 

From a performance perspective, when watching a fight on TV, specifically boxing or UFC, once you see mouth breathing, the fighter is usually fatigued and moments later, defeated.

Breathing may be one of the most underrated things, yet simple things you can do to increase your performance. Focused...
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