Blog Category: Incontinence

You might not know much or maybe nothing at all about your pelvic floor but we can help you with that. The pelvic floor is made up of muscles that support important organs such as the uterus, rectum, vagina and bladder. Pelvic floor exercises (called Kegel exercises), are done to strengthen these muscles which can be strained during giving birth and with other medical conditions. Medical issues such as prolapse and incontinence can benefit from a Kegel exercise program. To increase the opportunity of seeing results faster, toning balls, which are comprised of small weights, are used along with pelvic floor exercises.  Pelvic Floor Issues that Can Result After Childbirth  The most common pelvic floor issues that arise after giving birth vaginally are pelvic organ prolapse and stress urinary incontinence. Pelvic organ prolapse is when one or more of the organs in the pelvis move from their normal position and push into the vagina. This is not life threatening but it is uncomfortable and can be painful. You should know prolapse may not occur until years after birth and can cause numerous issues including sexual disfunction.   Stress urinary incontinence is when you can’t hold your urine. Why it happens is because the supportive pelvic muscles, tissue and even nerves can weaken during pregnancy and are strained while giving birth vaginally. Some estimates have as many as 35% of new mothers with some urinary incontinence following childbirth and 20% have severe pelvic floor injuries after a normal pregnancy and birth. But most women get the strength back in their pelvic floor muscles within two months. This is why pelvic floor exercises are so important, they are muscles that needs work just like any other muscle in your body!  How to do Kegel Exercises  The Mayo Clinic explains how to do Kegel Exercises:  “Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. Once you’ve identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.  To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you’re lifting the marble. Try it for three seconds at a time, then relax for a count of three. For best results, focus on tightening only your pelvic floor muscles and try to do a full relax of the muscles. The relaxation is just as important as the contraction. 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 to 15 repetitions a day.  Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.”  Using the Fleur Pelvic Toning Balls for Better Results  So now you know how to do your Kegel’s – it is time to add the Fleur Toning Balls to take it to the next level. The weights are often useful to help beginners better identify their pelvic floor muscles. Because you can’t see your pelvic floor muscles move, it can be hard to focus properly and the weights can help you improve your body awareness.  When the weights are inserted properly, your pelvic floor muscles will activate naturally through normal body movement. Sometimes gravity and normal movement might make the weight begin to slip out, if so, engage your pelvic floor muscles to keep the weight inside. The more you engage these muscles, the stronger they get! Your results will depend on the extent of the damage to the muscles and how old the injury is.  How to insert the Fleur Toning Balls  The first thing you should know about inserting toning balls is that you should wash both your hands and the toning balls with warm water and antibacterial soap. Then dry them off. What can really help with inserting them is to use a good amount of water-based lubricant, and try to stay relaxed  The easiest way to insert them is to lie down comfortably with your legs open. Take the lube and apply as much as you need to the opening of your vagina. Slowly insert the first ball and push them both as far as you are comfortable with. It’s okay if it takes you a few tries before you can insert them confidently. The string section at the end should remain outside the body.  They should feel comfortable and secure. If it feels like they’re about to fall out, they need to be pushed further into the vagina. Most people report feeling a slight tingly sensation which is more noticeable when moving. The TensCare Fleur Toning Balls are made of medical grade, phthalates-free, silicone. Their sleek shape measure 33mm in diameter and 180mm long, with the perfect weight of 75 grams.  The proper use of toning balls involves using them for short periods of time. Using them for too long can have the opposite effect you’re looking for with the weakening of the pelvic floor muscles.  And remember, always consult your doctor before using toning balls during pregnancy.  There are a few places you can easily get your own set of Fleur Pelvic Floor Toning Balls  LeakyBladder  Amazon  Mama Bear Club 

Recently a friend of mine was telling me about a road trip she took with three of her girlfriends. She joked about how many times they had to stop for bathroom breaks. For some women, particularly those having gone through childbirth, this is considered normal. Just plan your day and schedule around bathroom stops and make sure you cross your legs when you sneeze. Even though it is common, urine leakage and frequent urination is not a “normal” part of ageing. For those of you that have had to book an aisle seat so you don’t interrupt your neighbouring passenger five times on a two-hour flight, have found yourselves having to ask “what did I miss” because you just can’t hold it and had to leave the theatre, or if you have an uncanny knowledge of all acceptable restrooms that are quickly accessible, you’re not alone. And if you’re not going through it, someone you know is. Approximately 3.5 million Canadians, mainly women, suffer from incontinence and are planning their lives around the bathroom. And while we often make light of the situation, for most of us, it’s really not that funny. In addition to frequent urination, there’s also its ugly cousin, leakage. Contrary to popular belief, urine leakage is not “normal”. It’s more common with age but it’s not a normal part of ageing. And it shouldn’t impact our lives in such a major way. Many people just put on a pad and “suck it up” (literally), but it doesn’t have to be this way. Why do I pee so much? It’s a good idea to first rule out all potential medical causes with your doctor such as a UTI, pregnancy, diabetes, uterine fibroids, or interstitial cystitis. Then you’ll want to consider any non-medically related factors. Are you drinking copious amounts of water? Have you been unwittingly loading up on diuretics like alcohol or caffeine? If none of the above applies to you, you’re most likely suffering from stress incontinence, the most common cause of urine leakage and the frequent urge to pee. More often than not, a weak pelvic floor is to blame for those cough, sneeze, and trampoline leaks. Your pelvic floor is made of the major muscles that support your pelvic organs. Namely your vagina, bladder and rectum. What can I do? What can you do to strengthen your pelvic floor muscles? They are just like any other muscles and they need exercise to work to max potential. Kegel exercises work if they are done properly, but many don’t know how. And what if the muscles are so weak that you can’t engage them? There is a device called a Pelvic Floor Exerciser that works to contract these muscles for you. How does a pelvic floor exerciser work? You insert the small probe into your vagina (no, it doesn’t hurt). Select the pre-programmed setting for stress, and increase the intensity until you feel your pelvic floor muscle contract. Then let the machine cycle through for 20 minutes. You’ll feel the exerciser helping your body do the contractions and relaxation it needs, in order to strengthen the pelvic floor. The machine will turn off after 20 minutes and…you’re done. That’s it. That’s how it works. Generally, it takes only a couple of weeks for most people to feel less bathroom stress and notice a difference in the amount of leakage, or the frequency of the occurrence. The goal is that eventually, it won’t even be something you think about any more. Because let’s face it, no one wants to wear any more pads than we already have to, do a mad dash to the bathroom every hour, or go through 3 pairs of underwear in a day. Related Products For more information and to shop, visit www.leakybladder.ca