Do you know what kind of pelvic floor you have?

Mar 6

Written By Fit MOM

How long does it take for pelvis to return to normal after pregnancy

Leaking, urgency, tampons falling out, painful intercourse, back pain, hip pain, prolapse symptoms… all these are common, but NOT normal problems many moms deal with!

Leaking or urinary urgency is very common. The pelvic floor is often named the main culprit and is often labeled as “weak”. Many times doctors or other providers will recommend kegals to strengthen.

There are lots of factors likely going on here. While the pelvic floor is a big part of the leaking issue, its likely not the only thing.

But if we focus in on the pelvic floor only.. the question is: Is weakness in the pelvic floor the problem? The answer is probably yes - BUT how is the pelvic floor weak?

Generally, pelvic floor issues come down to figuring out if your pelvic floor has 1 of 2 main disorders.

So, the answer to that last question makes the BIGGEST difference. The approach to treatment and training is completely different.

Let’s talk about the differences between the 2 main pelvic floor disorders 👇

💤HYPOTONIC💤
Many women, after birth, experience a hypotonic pelvic floor. By the end of pregnancy, the pelvic floor gets turned off, gets stretched out to max capacity, and just gets plain tired.💤

It’s inactive. And it’s weak because of that inactivity. Just like a bicep muscle, for example, would be if you don’t use it.

Leaking, back pain, hip pain, tampons falling out, and a heavy feeling may be some of your symptoms.

In this case, kegals and pelvic floor contractions may be a good fit to strengthen and wake it up! Strengthening is key.

Integrating your breath properly with progressive strength training and in your daily tasks will also get your pelvic floor awake and strong again.

⚡️HYPERTONIC⚡️
In the opposite realm, a woman with a hypertonic pelvic floor may have very similar symptoms as one who is hypo - but with a few key differences.

The hypertonic pelvic floor is overactive. ⚡️It tends to be tight or contracted too much, too often.

You would typically see this in an uptight or often stressed person. Symptoms include leaking and back pain, hip pain, constipation, painful penetration, difficulty starting to pee, & UTIs.

Just like if you held a weight in your hand and held a bicep curl all day. Your bicep would become weak from being engaged all day and couldn’t perform when you asked it to.

Kegals would make a hypertonic pelvic floor much worse. 🛑

Learning to RELAX your pelvic floor with stretches and breathing will help! Strengthening muscles around the pelvic floor (glutes, hips, thighs, back, core) is also very important.

✨The biggest thing to remember is that your pelvic floor should be able to fully contract AND fully relax. Doing both when appropriate will improve your pelvic floor function and reduce or even eliminate symptoms!

Remember - leaking and pain is common, but not normal. You may have some issues now, but that can all change with a different approach (and lots of time and patience!)