Understanding and Managing Pelvic Floor Flare-Ups

October 18, 2024

If you were doing great on your pelvic floor program with your exercises, symptoms were better, and everything was going well—maybe you ditched the meds, the pads, and were back to running and exercising, feeling good—and then all of a sudden, your symptoms returned, this article is for you.

As a pelvic floor physical therapist and the owner of MyCoreFloor, an online pelvic floor company, I often hear from clients about the frustration of flare-ups and recurrences of pelvic floor symptoms. They thought they were “cured,” only to find themselves dealing with incontinence or bladder leaks again. Here’s what you need to know about why this happens and how to manage it.

The Nature of the Pelvic Floor Journey

The journey of pelvic floor health is not linear. It doesn’t continuously improve and stay perfect. Instead, it tends to have ups and downs due to various factors. Here are some common reasons for flare-ups:

  1. Changes in Physical Activity: Regular exercise is crucial for maintaining pelvic floor health. However, changes in your routine—whether from increased sitting due to work or travel, or decreased movement—can lead to symptoms returning.
  2. Other Injuries or Changes: Injuries or changes in how you move, such as walking differently due to a blister or a twisted ankle, can impact your pelvic floor.
  3. Diet and Hormones: Fluctuations in diet or hormones, especially during the menstrual cycle or perimenopause, can cause pelvic floor symptoms to flare up.
  4. Stress and Sleep: High stress levels and lack of sleep can negatively affect your pelvic floor muscles, causing them to tighten and weaken, which can lead to a recurrence of symptoms.
  5. Environmental Changes: Changes in your environment, such as working from home without proper ergonomic support or being exposed to illness, can also impact your pelvic floor health.

Managing Flare-Ups

The key to managing flare-ups is consistency. When symptoms return, revert to the routine that worked for you before. Regularly practicing your pelvic floor exercises, even just a few minutes a day, can make a significant difference. Think of it like brushing your teeth—small, consistent efforts can maintain your pelvic health.

If you’re sick, allow your body to heal and then resume your exercises as soon as possible. It’s not about increasing the duration or intensity of your exercises but about showing up for yourself every day.

Practical Tips

  1. Identify Triggers: Recognize what changes might have led to your flare-up and try to address them.
  2. Stay Active: Maintain regular physical activity and incorporate pelvic floor exercises into your daily routine.
  3. Manage Stress: Find ways to reduce stress through relaxation techniques, meditation, or gentle exercise.
  4. Monitor Diet and Hormones: Keep track of your diet and hormonal changes to see if they correlate with your symptoms.

Conclusion

Remember, the pelvic floor journey is not a straight path. Fluctuations are normal, and with consistent effort, you can manage your symptoms effectively. If you have further questions or need specific exercises, check out the MyCoreFloor channel for more resources.

Stay consistent, and take care of your pelvic health—your future self will thank you!

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