2023 Author: Anita Thornton | [email protected]. Last modified: 2023-05-22 03:30
One in four women in North America lives with incontinence, to varying degrees. There are several causes of incontinence.
In particular, it is caused as a result of the weakening of the pelvic floor produced due to the trauma of pregnancy and childbirth. In short, new mothers, who are increasingly focused on getting back into shape quickly after birth, are often struggling with urinary leakage in their daily lives. Few of them talk about it. As part of World Continence Week, which will take place from June 20 to 26, we're breaking taboos with Claudia Brown, director of pelvic-perineal rehabilitation at Physio Cabrini: we're talking about the best training practices to strengthen our floor pelvic.
How can we prevent incontinence during and after pregnancy?
The first thing is to adopt he althy habits for the bladder. Drink enough water so that your urine is less concentrated (very pale yellow in color) and therefore less irritating to your bladder. Avoid coffee, tea and chocolate. Leave no more than two to three hours between bathroom visits during the day. And, do pelvic floor exercises.
What is your recommendation for practicing Kegel exercises during and after pregnancy? How many reps do you recommend, how many times per day and until when?
Kegel exercises are pelvic floor exercises. To practice these exercises, the muscles in the vagina and anus are tightened. If we look at the perineum with a mirror, we should see a movement of the skin between the vagina and the anus during the contraction. Squeeze for 5 seconds, release for 10 seconds. Repeat this exercise 10 times, three times a day. You can also try to do the same thing by squeezing with less intensity but longer. In this way, you will work other muscle fibers. One can start these exercises during pregnancy and continue from 3 to 6 months postpartum. The most important thing is to use the voluntary contraction of the pelvic floor during your daily efforts. For example, squeeze before coughing and hold the contraction for a second after coughing; squeeze before lifting your baby; before blowing your nose etc. Eventually, you will create the reflex to automatically tighten your pelvic floor before efforts to prevent leaks.
When, after childbirth, is it possible to start doing impact exercises in a safe way for the pelvic floor?
It depends on several factors, including your prenatal condition and the trauma of childbirth. In any case, during the firstthree to four months after pregnancy, favor non-impact exercises to allow your abs and pelvic floor to regain their strength gradually. Then you can slowly increase the intensity of your training. However, if you feel a heaviness in your perineum when walking briskly or going up and down hills, you are not yet ready to do impact exercises. It is important to strengthen your pelvic floor muscles so that they are able to absorb the forces that are generated by impacts.
To avoid incontinence, should I abolish running?
Abolish, no! Limit, yes, at first. Start running again gradually, with short periods of running alternating with walking. Note if you feel heaviness in your lower abdomen or perineum: this may be a sign that you are not ready to increase the time of the running intervals.
If I do low to moderate impact sports, with urinary leakage, is this normal? If not, why and what should I do?
During the first three months postpartum, it's common (but that doesn't mean it's normal) to leak urine on exertion. If it happens during physical exercises, try to modify your technique (change position, decrease the effort, take rest periods, etc.) or change the nature of the sport until your pelvic floor is well. re-educated. If the problem persists, consult your doctor ora physiotherapist with training in pelvic-perineal rehabilitation.
How is it possible to know if I have completed my postpartum pelvic rehabilitation?
It would be a very good idea to consult a physiotherapist with special training in pelvic and perineal rehabilitation. She can assess the condition of your pelvic floor and give you specific advice as well as an exercise program adapted to your needs. Also, it will be a good ally for your feminine he alth.
If you want to find a specialist near you who can help you with your perineal rehabilitation, you can visit this page.