Pelvic floor issues? Our top tips help improve little leaks

1 CommentMonday, 13 July 2020

The first thing to know is you are not alone in suffering with pelvic floor issues.  Secondly, there are options available to you, and the issue is temporary.

Pelvic floor issues often occur when the pelvic floor muscles become stretched or weakened.  It can happen at any stage of life, but for many women it becomes more of an issue during pregnancy, post-birth or approaching / during menopause.

"10% to 50% of women report urinary leakage, and 50% of women who have had children develop prolapse. On top of that, 20% of women will undergo surgery for pelvic organ prolapse or urinary incontinence in their lifetime."


Pelvic floor issues are not uniquely female however, with 1 in every 4 men over 40 years old also dealing with urine leakage, which is also known as incontinence?

For men, poor pelvic health tends to be related to prostate issues; particularly post-prostatectomy.  Men often require both physiotherapy and pelvic floor training in order to prevent incontinence and erectile dysfunction.  We'll have more on male incontinence specifically in our next blog post #3.

What to do if you're suffering with pelvic health issues

Just because they are common, doesn't mean that they're necessary or that you should just put up with them.

If and when you start to experience pelvic floor / health issues, the first step is to contact a physiotherapist so that they can help you create a bespoke pelvic floor training regime for you.

At Emma James Physiotherapy there are a number of paths that you can take to help you get your pelvic floor back to optimal health, so that you feel like the old you. 

Top Tips for improving your pelvic floor:

  • Investing in a combination of vaginal weight trainers such as Pelviva or Secret Whispers 
  • Using a specific, graded pelvic floor and strength conditioning regime means positive effects, quickly 
  • For women, you should be doing Kegel exercises at least THREE times a day
  • Its also worth increasing your overall cardiovascular fitness and strength around your Gluteal region or butt
  • At the gym, extra reps / sessions on your hamstrings, adductors and abdominal region
  • It has also been proven that massage and acupuncture, such as the treatments offered at Emma James Physiotherapy, can have positive effects on pelvic floor health
  • Pelvic floor issues have also been linked with changes to your diet and level of activeness, including stopping smoking and being sexually inactive. Use it or lose it Ladies!

If one is leaking due to ill pelvic floor health, we completely get that it can be an embarrassing, demoralizing and lonely time and place.

Even though it's a common experience, it can make individuals not feel like themselves.  It's usual to lose that spring in your step when that spring might mean a leak!  

If using pads or pants to avoid moments like this when out and about, it's worth opting for an eco-friendly, planet-conscious alternative to plasticky disposable products, such as Cheeky Pants and even explore their best-selling, 'game-changing' (Cheeky fans words, not ours!) Reusable Incontinence Pants range which have been designed with exactly these symptoms in mind.    

You can improve your pelvic floor health!

It is important to remember that there are options out there available to you, and that you are not alone.

A physiotherapist, such as Emma James, will be happy to assist you in choosing the right course of treatment for you.

Emma is a pelvic floor specialist, so contact on 01442 870686 or to discuss in more detail. They are available for both virtual and physical assessments whichever your preference is.

If you want to read our other blogs, you can find these on our main blog page   For more information on why and how we are partnering with Emma going forwards, please find all the background here

Easing symptoms + discovering long-term solutions = Success.

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