An overactive pelvic floor is a common but often overlooked condition that could lead to a range of physical and emotional challenges. For many individuals, this issue can be both confusing and distressing. Fortunately, pelvic floor physiotherapy in Edmonton offers practical solutions to address and manage the symptoms associated with an overactive pelvic floor. Explore what an overactive pelvic floor is, its symptoms, and how pelvic health physiotherapy helps to improve overall quality of life.
Overactive Pelvic Floor: What is it?
The pelvic floor muscles are essential for pelvic stability and control. An overactive pelvic floor occurs when these muscles are excessively tense or tight, leading to many problems.
Symptoms of an Overactive Pelvic Floor
An overactive pelvic floor can present through various symptoms, including persistent pelvic pain, frequent urination with difficulty emptying the bladder, constipation with a feeling of incomplete evacuation, painful intercourse, and increased muscle tension or spasms. These issues can significantly affect daily life, causing frustration and anxiety. Early recognition is crucial for managing and resolving these symptoms.
How Physiotherapy Can Help With Overactive Pelvic Floor
Pelvic floor physiotherapy in Edmonton offers a variety of effective strategies to manage and treat an overactive pelvic floor. Here’s a detailed look at how these approaches can help:
Pain Management
- Heat and Cold Therapy: Physiotherapists often use heat and cold therapy to manage pain associated with an overactive pelvic floor. Heat therapy involves applying warm packs or heat pads to the pelvic region to enhance blood flow, relax tense muscles, and alleviate discomfort. Cold treatment, using cold compresses, helps reduce inflammation and numb the area to relieve pain. These modalities address inflammation, improve circulation, and ease muscle soreness, a common issue with an overactive pelvic floor.
- Manual Therapy: Manual therapy for the pelvic floor involves techniques that focus on relaxing and releasing tension in the muscles surrounding the pelvis. One standard method is Trigger Point Release, which targets tight knots within the muscles that cause discomfort. To perform this technique, a therapist or trained individual first locates the trigger point by gently palpating the area for tightness or pain. Once the point is identified, gentle pressure is applied using a finger or thumb, holding it for 30-90 seconds. Afterward, the pressure is gradually released, which can be repeated while monitoring the muscle’s response.
Therapeutic Exercises
Pelvic floor relaxation exercises are essential in managing an overactive pelvic floor. These exercises help alleviate muscle tightness and restore balance to the pelvic region. Here’s a detailed explanation of two basic gentle stretches and progressive relaxation.
- Gentle Stretches: Gentle stretches help address an overactive pelvic floor by targeting and relaxing the muscles to reduce tension and improve flexibility. One effective stretch is the Child’s Pose. Begin by getting into a hands-and-knee position, then extend the arms and lower the forehead to the floor. Then, hold this position for 20-30 seconds while focusing on deep, calming breaths. Another effective stretch is the Knees Bent, Feet Flat exercise. Try to lie on the back with your feet flat on the floor. Then, take deep breaths to focus on relaxing the pelvic floor muscles for several minutes.
- Progressive Relaxation: Progressive relaxation can effectively manage an overactive pelvic floor by systematically tensing and then relaxing muscle groups to alleviate tension. Begin comfortably and tense each muscle group from the feet to the pelvic floor, holding each contraction for 5-10 seconds. When reaching the pelvic floor, gently squeeze the muscles to stop the urine flow, then release. Emphasize relaxation and deep breathing throughout the process, repeating several times to enhance muscle relaxation and reduce overall tension in the pelvic floor.
Breathing Techniques
Breathing techniques like diaphragmatic breathing are essential for relaxing the pelvic floor muscles and promoting muscle relaxation. This method involves engaging the diaphragm to take deep, controlled breaths, encouraging a gentle abdomen expansion. As you inhale deeply, the diaphragm moves downward, helping the pelvic floor muscles to relax and release tension. The diaphragm moves upward on the exhale, gently engaging the pelvic floor muscles.
By practicing this rhythmic breathing pattern, you gradually release tightness in the pelvic muscles, improve muscle function, and reduce discomfort in the pelvic region. Diaphragmatic breathing not only aids relaxation but also promotes a sense of calm.
Postural Training
Postural training is crucial for managing an overactive pelvic floor by ensuring that pressure is evenly distributed throughout the body, reducing unnecessary strain on the pelvic floor muscles. To perform proper postural alignment, individuals should focus on standing or sitting with their shoulders relaxed, spine straight, and pelvis in a neutral position (not tilted too far forward or backward).
This helps balance the load on the pelvic floor, preventing excessive muscle tension. When standing, feet should be hip-width apart, with the weight evenly distributed between both feet. While sitting, ensure that the hips are aligned with the knees, and avoid slouching. By maintaining this posture throughout daily activities, individuals can alleviate discomfort and support healthier pelvic floor function.
Effective postural habits also contribute to better overall well-being and help manage symptoms of pelvic floor dysfunction.
Finding Relief from an Overactive Pelvic Floor
An overactive pelvic floor can be a challenging condition, but pelvic floor physiotherapy in Edmonton offers a practical approach to managing and resolving its symptoms. Female pelvic floor physiotherapy can be crucial in enhancing your quality of life. This is also applicable in male pelvic floor physiotherapy. If you’re struggling with pelvic floor issues, reach out to Next Step Physiotherapy today to start your journey toward relief and well-being.
