Many women take a grin-and-bear it approach to menopause. And while we may be able to “ha ha ha” our way through hot flashes, some menopausal symptoms can be much more uncomfortable. Even painful. If you’re experiencing menopause and joint pain, this one’s for you. ...
Pudendal Neuralgia Exercises for Pelvic Floor Nerve Pain
Pudendal neuralgia is a chronic, nerve-related pelvic pain that affects the genital and rectal area. Like most pelvic floor dysfunction, physical therapy—including pudendal neuralgia exercises—can help! What is Pudendal Neuralgia? Here’s a quick anatomy lesson: The...
Fecal Staining: Managing Skid-Marked Underwear
Let’s talk about skid-marked underwear. (Yes, really.) Although skid marks are often reserved for newly toilet-trained toddlers, many grown folks—and their washing machines—face this problem every single day. (You’d be surprised by how many internet searches there are...
Bladder Control and Menopause
As women age, plenty of changes happen down there. When you finally stop having a period, you might jump for joy… right up until a new not-so-fun symptom shows up. It's time to start thinking about bladder control and menopause. You just can’t hold your pee like you...
Genito-Pelvic Pain Penetration Disorder in LGBTQIA+ Spaces
From Dr. Krystyna Holland, PT, DPT (she/her): Author of the Playbook for Painless Sex, CEO and Founder of Inclusive Care LLC. What is Genito-Pelvic Pain Penetration Disorder? In my pelvic floor physical therapy practice, I often see individuals seeking help for the...
Core Exercises During Pregnancy
Pregnancy is tough on your pelvic floor and core. You may pee a little when you laugh, cough, or sneeze. You may get *really* constipated. You may find yourself waddling to the bathroom. And hemorrhoids? Wild. We’re often told to expect pelvic floor problems during...
Adenomyosis and Back Pain
Chronic pain is a pain. Especially in your back. Can’t sit for too long. Can’t stand for too long. Bending, shifting, lifting; it all hurts. Adenomyosis, a reproductive health condition, can cause some chronic lower back pain. What is Adenomyosis? Adenomyosis is when...
Does Alcohol Make You Pee More?
Some beverages have quite a lot of vitamin P(ee). Alcohol certainly seems to be one of them. Is it all the water you’re drinking to prevent the next morning’s hangover? Or does alcohol actually make you pee more? If you’ve ever experienced “breaking the seal” during a...
Peeing During Sex: Fact & Fiction
You’re reaching The Big O when suddenly… … it feels like you’ve wet the bed. But did you? Did you actually just… pee? During sex?! If you did, no shame. In fact, this experience is common enough there’s actually a word for it! Let’s explore peeing during sex, what...
Caffeine and Pelvic Floor Dysfunction
If you’re a coffee drinker, you may have a love-hate relationship with the stuff. On the one hand, it can offer a delicious, caffeine-induced productivity boost. On the other hand, it can cause frequent trips to the bathroom. Let's discuss how caffeine and pelvic...
Pelvic Floor Exercises for Constipation
Constipation is a real pain in the...well…you know. And while many folks assume that constipation is caused exclusively by food, there’s a lot more involved than you might expect. In fact, you can often blame the pelvic floor for all that struggling and straining....
Teacher Bladder: How to (Safely!) Hold Your Pee in Class
During back-to-school time, the thought of returning to your busy classrooms can be stressful in more ways than one. Today, we’re tackling one of those stressors I can actually help you with: teacher bladder. Approximately 50% of teachers report inadequate bathroom...
Urinary Incontinence in Female Athletes
When we think of urinary incontinence, we often picture newer moms or older ladies. Young, fit women often don’t come to mind when we look at a pack of pads. But urinary incontinence is common in athletes—especially those with vaginas. Research shows that up to half...
Pelvic Floor Trainers
If you’ve ever so much as whispered a question about your pelvic floor, I can guess two things about you: You’re in the right place. (It’s so nice to have you here!) You’re suddenly getting tons of ads for pelvic floor trainers. (Thanks a bunch, targeted advertising…)...
Fibroids and Painful Sex
If you have female reproductive organs, there’s a good chance you’ve experienced “What the heck is happening?!” symptoms here and there. The symptoms of uterine fibroids definitely fall into that category. So let’s talk about fibroids: What they are, how to know if...
Avoiding Perimenopause Bladder Problems
In middle age, most vagina-owners start to notice some changes… It’s tough to get a read on our menstrual cycle. We’re constantly hot and sweaty. (Otherwise known as “personal summers.”) We have trouble falling or staying asleep. Our downstairs feels like a desert....
Stress and Pelvic Floor Tension
Occasional stress is part of being human. These days, though, many people’s stress has escalated from once-in-a-while to chronic. You may be aware that chronic stress can wreak havoc on your cardiovascular health, digestive health, and mental health. Additionally, a...
CBD for Pelvic Floor Dysfunction
As cannabis products are being normalized throughout the country, we’re starting to see some evidence for a surprising benefit of these once-taboo products… They may be good for the pelvic floor! Let’s explore the benefits of CBD for pelvic floor dysfunction, pelvic...
When Your Period is a Pain in the Butt: Rectal Pain During Periods
As if bleeding, cramping, cravings, fatigue, and a whole host of other hard-to-manage symptoms weren’t enough, rectal pain during periods may grace some of us with this extra-special period symptom. Butt cramps. You’re going about your day when suddenly it feels like...
How to Manage Endometriosis Pain During Sex
Chronic pain can be hard to talk about. Especially when it’s down there. Especially when it comes to sex. We may even try to convince ourselves that it’s all in our head. Or unfortunately we’ve been told that by unsupportive medical professionals But if you’re...
5 Pelvic Floor Exercises for After a Hysterectomy
Some people expect a hysterectomy will solve all their downstairs problems. And while it’s true a hysterectomy can be helpful for many concerns, it can also create new ones. Luckily, you can reduce your risk or severity of post-op problems with pelvic floor exercises...
6 Pelvic Floor Exercises for Vaginismus
If you’re thinking, “What the heck is vaginismus?” you’re definitely not alone. Many people with vaginas have never heard of it, and here’s why: Vaginismus symptoms can feel embarrassing to talk about. “I can’t insert a tampon.” “No matter how hard I try, I can’t...
Pediatric Pelvic Floor Therapy
Being a kid is tough, being a kid with pelvic floor dysfunction is even tougher. More common than you may realize, pelvic floor dysfunction affects approximately 1 in 7 school aged children. The good news is that pediatric pelvic floor therapy can help! Firsthand...
Can Menstrual Cups Cause Prolapse?
For many environmentally conscious folks—or simply financially conscious folks—menstrual cups have become a go-to period product. But some people are hesitant to use them because they’ve heard menstrual cups can cause or worsen pelvic organ prolapse. Is that true? Are...
Best Products for Your Pelvic Floor
The Best Products for Your Pelvic Floor and Core According to a Pelvic Floor Physical Therapist Companies market all sorts of stuff to vagina owners: washes, wipes, pads, kegel aids, trainers, and more. With shelves and shelves full of products, it can be tough to...
UTI Symptoms with a Negative Urine Culture: The Relationship Between UTI Symptoms and Pelvic Floor Health
Let’s play “guess the diagnosis”: You’re feeling a little discomfort in your abdomen and pelvis. You’re frequenting the bathroom more often. You feel a burning sensation when you pee, accompanied by little to no urine. Or, you’re peeing a lot, so much that urine...
Your Guide to Working Out With an Overactive Pelvic Floor
Do you suspect you have an overactive pelvic floor? An overactive pelvic floor is when the muscles contract more than necessary. This results in excessive pelvic floor muscle tension and can lead to trigger points in your pelvic floor. It's just like tight shoulders...
Chronic Vaginal Burning? What to Know About Vulvodynia
Chronic pain or burning down there? The causes and treatments for vulvodynia and vestibulodynia explained.
Is Your Pelvic Floor Too Tight?
Many women and men have overactive or tense pelvic floor muscles and kegels and tightening exercises can make matters worse, especially during pregnancy and postpartum. Your pelvic floor may be too tight or tense if you have peeing or pooping issues, have pain with sex, or have any pelvic pain. Here’s what you can do about a too tight pelvic floor.
Pelvic Floor Therapy for Endometriosis
What to do after being diagnosed with Endometriosis. How a multidisciplinary approach may be the way to go to reduce pain and improve function.
What is Endometriosis?
The cause and effects of Endometriosis explained by a pelvic floor physical therapist.
Mardi Gras Peeing Tips and Tricks
Mardi Gras is FINALLY HERE! We can’t wait to indulge the revelry of the next week. And though we love the glitter, king cake, and spirit of New Orleans during Mardi Gras, we can’t forget the difficulties around a lack of bathroom access that comes with each carnival season. Fear not, here are our favorite bladder and tinkle tips to keep your pelvic floor happy while out there on the route!
How to Safely Return to Running Postpartum
As more pelvic health research is conducted and outcomes are gathered, guidelines will be updated and expanded so that healthcare providers have the highest quality information for developing postpartum programming. These current guidelines are FREE for all to access.
Peeing 101: When and How to Pee Properly
Urinary leakage is very common, but not normal. So what can you do? Learn how to empty your bladder correctly, prevent pelvic floor issues, and manage those pesky leaks!
Vaginal and Perineal Granulation Tissue
Perineal tearing during a vaginal delivery can have varying levels of severity, and each woman’s tissue heals differently. While most perineal tearing heals on its own with stitching, there are times when the body can over heal and develop an excess of tissue at the wound site. This is known as granulation tissue.
LGBTQIA+ and Pelvic Floor Therapy
We all have pelvic floors, and pelvic floor physical therapy can help!
Lichen Sclerosus
Have you heard of this rare skin condition? Explore the causes, connections to pelvic health, and treatment options for men and women affected by lichen sclerosis.
Your Pelvic Floor and Tailbone Pain
A pain in the butt… literally. Causes of tailbone pain explained and how to relax your plevic floor muscles to reduce tension and discomfort.
Tips for Urinating: Avoiding Power Peeing
The do’s and don’ts of going number one to help keep your bladder happy and healthy.
Am I Doing Kegels Correctly
Kegels – they are not for everyone. What a proper kegel is and ways to tell if it is the right fit for you.
How to Use a Menstrual Cup
Looking for an alternative to tampons? The pros, cons, and logistics of menstrual cups explored.
Yoni Eggs: Pros and Cons
Are yoni eggs or kegel balls really the answer to a healthy pelvic floor? We set the record straight about when and how to use kegel balls.
Pelvic Floor Prolapse Exercises
Pelvic organ prolapse is not necessarily a death sentence for your vagina. In many cases, prolapse is completely treatable without surgery, and may even be able to be improved. But to know how to treat prolapse, we first have to understand what it is.
Your Pelvic Floor and Hemorrhoids
For most people hemorrhoids are annoying, but can usually be cleared up with some intentional habit/lifestyle changes or home remedies. Here we discuss what they are, who’s at risk and how they can be prevented.
Peloton and Your Pelvic Floor
Can you use the Peloton during pregnancy? How can you safely use the Peloton during pregnancy? When can you use the Peloton after giving birth? We break down everything you (and your vagina) need to know.
What to Expect at Pelvic Floor Physical Therapy
What to expect from your first pelvic floor physical therapy session. The first step can be scary to take but so worth.
Why is my bladder so small? And more on urinary urgency
Gotta pee right now?! Are you crossing your legs or running to the bathroom? When’s the last time you went? How much have you drank? What did you drink? Why might you be feeling this urge? Here’s what to do when you gotta go.
How to Insert a Menstrual Cup
Menstrual cups can be a great fit if you want to save some money, reduce your impact on the environment and are ok with menstrual blood. With a little bit of trial and error and persistence, menstrual cups can be a great choice!
What is the Pelvic Floor Anyway?
Did you know the pelvic floor is a group of muscles? All the intricacies of the pelvic floor explained!
How to Not Poop Your Pants
Why Can’t I Poop on Vacation?
Constipation when traveling is kind of the worst and can happen due to a change in schedule, poor eating habits, or dehydration.
Vaginal Estrogen, Breast Cancer, and Your Pelvic Floor
Many women who have been treated for Breast Cancer may experience pelvic floor changes like vaginal dryness and urinary leakage. And they may not know that pelvic floor therapy can help.
What to Expect in an Online Pelvic Health Session
Have painful sex, pelvic pain, pubic bone pain, low back or hip pain, urinary leakage, pelvic organ prolapse, constipation, menstrual discomfort or diastasis recti? Read this.
To Kegel or Not to Kegel?
Learn more about who should kegel, who should not, and why it is not always the answer.