The things we don't say...

For the last two weeks RD has jogged on the treadmill at the gym. Everytime she does this I wish I could join her. In fact I tell her that I'm going to do the elliptical until I am ready to run which gives her the impression that I need to build up stamina. Actually, it's more about the things I don't say to her. The thing that has me confined to doing a fast paced walk on the treadmill or a highly resistant uphill climb on the stationary bike. The thing I am dealing with and that I haven't said to her is that I am experiencing having weak pelvic floor muscles. Yeah and it's pretty bad,  in fact every time I take one foot off the ground in a running or jumping manner I experience some type of leakage. I don't think it's urine (although when I have to pee I better have a toilet near me quick), it's just fluid. In fact my GYN confirmed this as she wrote me a script to see a physical therapist for special toning exercises that would help repair what they classify as temporary post pregnancy PFD (pelvic floor dysfunction). I have yet to make the appointment although I am curious to see what these "special exercises" consist of. Her prescription came about at my follow up appointment six weeks after having Jonathan. After giving me an official once over to make sure everything was normal "down there" she asked me to squeeze her two fingers. I did and then she asked me if I felt her fingers being squeezed (awkward) and I said I didn't. Then she asked if I had experienced any fluid leakage when I sneezed or coughed or even laughed really hard. I said yes. She said it appears that I have a mild case of post pregnancy PFD. Now I know it's due to me just giving birth but it sucks and women rarely talk about it. In fact Ish (my husband) didn't even want me to type about it. He's says it's to personal to share. How does he even know about this dysfunction you might ask? Well not because of sex as you may think. He says I feel just fine down there (although I wonder... if I can't squeeze a finger...hmmm). He found this out as I was working out in the house (due to the stockpile of snow outside I was restricted to doing the at home workout thing). Anyway, he noticed I was pausing every time the ladies on the kickboxing DVD would do a jump squat or a set of jumping jacks. He asked me why I wasn't jumping. I told him about the PFD with a little embarrassment and like everyone else the look on his face said keep that to yourself! See that is my point, I think the opposite and I want to report that yes I too have a weak bladder! Hello...I gave birth to three babies ...my second one being well over 10 lbs! With three babies my pelvic floor muscles are gonna be a bit weak. Although, they will strengthen over time it's not gonna be without a little work.
Naturally you may think, so get to work on some kegal exercises right? Yeah... no.  Although kegels help control and  tone and improve the ability to control and tone they aren't the fastest fix. Pilates is another method that has been toted as a way to create strength downstairs, in fact I know this because I am an experienced Pilates instructor so I know just how to use it, but the best method I discovered is vaginal cones. I have used vaginal cones before... after my second pregnancy and I will again use them this time around. Vaginal cones are small plastic cones with different stainless steel weights that you put inside your vagina for about 15 minutes, twice a day. The weights come in a set of five different sizes. At first, the lightest weight is used for a few weeks. You need to use your pelvic floor muscles to hold the cones in place. So, it is a way to help you to exercise your pelvic floor muscles. Once you can hold onto the lightest one comfortably, you move up to the next weight, and so on.




http://www.srsmedical.com/

 

These weights have been a God send for me and will keep me from a life of wearing Depends as I get older. They also work best with doing a few kegel exercises a day. In fact that is the workout report of the day...the infamous kegel. In fact ladies join me now! All ladies unite and do a kegel right now whereever you are! See below:

How to do a proper Kegel ( as taken from http://www.mayoclinic.com/health/kegel-exercises)

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■ Find the right muscles. Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your      pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you  succeed, you've got the basic move. Don't make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.

■Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

■Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

■Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV.

Any Questions?