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Is It Possible To Pee During Sex?
Pelvic floor dysfunction is real and I would never make anyone feel bad if it happens This article hopes to cover the following: Pelvic floor dysfunction is simply where your pelvic floor is not doing its job properly. The pelvic floor is designed to provide support for your pelvic organs, help control intra abdominal pressure, control your urine and bowel movements, and help provide pleasure during sexual intercourse. Signs and symptoms of pelvic floor dysfunction: You have a weak pelvic floor You have an overactive but strong pelvic floor but even stronger abdominal, back and diaphragm and glottis voicebox muscles — voicebox you ask? It is how you hold your breath — you close off your throat there! You have an overactive but weak pelvic floor You have a damaged pelvic floor You have a medical condition. This is outside the scope of this article. Your doctor is the best person to clear these conditions as the cause of your pelvic floor dysfunction. The Weak Pelvic Floor: There are many reasons why your pelvic floor might be weak but the most common ones are: Pregnancy and childbirth Surgery and other medical procedures Posture and Habits Lack of exercise If you have a weak pelvic floor, then exercises will help! Unfortunately, my experience has been that people are given pelvic floor contractions without being progressed into the high level exercise that CrossFitters are used to The Overactive Pelvic Floor: If you have an overactive pelvic floor, then why would you leak? The muscles are working In this category, an overactive pelvic floor can either be genuinely strong or at least strong enough or genuinely weak. I know this because you leak under load. Basically, if you can build up a lot of intra-abdominal pressure IAP , that pressure has to be contained. Some people get an abdominal or inguinal hernia — they actually tear in their abdomen from the pressure. That is because the pressure has gone through the weakest part of their system — the low back. But in you, because you leak, I know that the pressure has overcome your pelvic floor. You can laugh without an issue, you can sneeze without a worry but when you workout and get tired or if you are lifting heavy weights, then trouble can strike. You probably know how much you can lift without a problem and how much is enough to tip you over the edge. The good news is that your pelvic floor is strong The Damaged Pelvic Floor: Your pelvic floor might have been through a lot. Childbirth, cancer and radiotherapy, and other conditions can contribute to tearing, scarring and damage to the pelvic floor muscles. The nerves to the area can be damaged, the muscles themselves can become detached from the pubic bone, scarring from surgery and childbirth can cause asymmetrical contractions. If this is the case, then you really need an internal examination to determine the extent of the damage and to see what your options are. The damaged pelvic floor is beyond the scope of this article A normal pelvic floor is simply one that can do all its functions — maintain continence, support the pelvic contents and contribute towards optimal movement during functional tasks. For the average person, that means you only need to go to the toilet about 6 times during the day and you should be able to get through the night without a toilet trip — of course, this varies based on the amount of fluid you consume, the food you eat and the amount of exercise you have done. When you squeeze, you should be able to generate pressure on the tampon or fingers without squeezing them out of your vagina. You will be able to cough, laugh, sneeze and jump without fear of leaking. You will be able to feel the urge to go to the toilet but not be overly concerned about dropping everything to go to the toilet NOW! During heavy lifting, you will feel comfortable and will be able to withstand the pressures on your pelvic floor. I do not like belts, braces, wraps, or supports — not even tape. I accept that my patients will use these things and I understand the place and importance that they have in sport. However, in the ideal world, I would prefer that my athletes train using their weakest link as their limiting factor. That means if your back flexes strains under heavy squats, then you need to keep that weight at a level that your back can cope with until it is strong enough to progress I see a lot of injuries because athletes do not follow this simple rule. It is designed to go around your belly and back and is worn by many athletes as a way of support their back. The way that you are taught to use them is to push out against the belt and use it to help support your back and tummy. But when you do that, you generate MASSIVE amounts of intra abdominal pressure which does help your spinal stiffness but at the expense of your pelvic floor. Pressure on a system always leaves via the weakest point The diaphgram is a very strong muscle and rarely does it fail — if it does, you will find it pretty hard to breathe! The back and the abdomen are supported by the belt which only leaves the pelvic floor — the smallest of the muscles — left to hold the massive load of pressure placed upon it. If we ignore the fact that you leak during a WOD, then yes, you are an amazing athlete. But the fact is that you have a technique flaw that is making your weakest link fail. If you have trouble in the squat, you work on it — you hit the roller and ball to get more mobility, you practice your squat technique, you turn that weakness into a strength! Things that you can do that will help. Contact a physical therapist that understands the pelvic floor I have a special interest in it and I work with other therapists who do the internal work while I do the whole body assessment and programming back into full function. Let your limiting factor be your pelvic floor. For example, how many double unders or box jumps can you do before you feel a bit of a leak? I would recommend that you find that out If you leak, you end the set there Keep a journal of your exercises and do them at least 3 times per week. Your pelvic floor just needs to catch up to how awesome the rest of your body is! Train raw — learn how to coordinate your body into positions of dynamic stability — what that means is that you need to learn how to move and coordinate control of your whole body which includes the pelvic floor. That means getting your posture right, and not blowing out your belly or holding your breath to get the pelvic floor to work. In another post, I will be putting up some sample exercise programs ranging from those who have quite weak pelvic floors through to those who want to lift heavy and jump Survey Julie Wiebe and I have designed a survey to collect some information — if you could please take the 10mins to help us understand how you, your pelvic floor and CrossFit exercises get on. You can take the survey here. If it happens, please recognise it as a problem that can be helped. There are many reasons why pelvic floor dysfunction occurs. The best person to talk to is a suitably qualified pelvic floor Physical Therapist and your doctor. Work with a team of qualified Physical Therapists. I usually ask my patients to see a pelvic floor physical therapist up to a certain point and then I usually take over the strength and conditioning aspect where I integrate it back into heavy lifting, jumping and high level sports. I have written how I work with pelvic floor physios here Treat your pelvic floor dysfunction as a weakness to work on. If you can do this well, you will actually get stronger, be able to do more unbroken reps and lift more. Say hello to me — I will probably be at the CrossFit Football stand when not watching events.
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