Sylvia Farrell, Pelvic Health Physiotherapist, Galway

Yes it’s true, check out your little ones knees!

Up until 6 months there is a cartilage structure resembling kneecaps present.

World continence week 2024 🌍
That’s almost 60 million people in Europe experiencing urinary leakage. This figure only accounts for those people reporting the condition so the true figure may well be much higher.

Over 50% are not seeking treatment because of misbeliefs, shame, lack of awareness and misinterpretation of their symptoms.

Don’t suffer in silence, help is available and physio can help to improve or even cure your symptoms. Make a change and regain your continence.

Book an appointment with your local pelvic health physio. I’m available for appointments in Galway city. Call 091-727777 to get booked.

🌍 World continence week 2024…These are all types of urinary incontinence/leakage.

STRESS incontinence is the involuntary leakage of urine when there is an increase in intra-abdominal pressure for example with a cough, sneeze, laughing, jumping, on exercise, bending...

URGE incontinence is the overwhelming urge to want to go to the toilet and not getting there in time.

MIXED incontinence is a combination of both stress and urge.

OVERFLOW incontinence occurs when there is a blockage of the urethra(tube from the bladder down and out) causing a frequent/constant leak and incomplete emptying.

NEUROGENIC incontinence is due to impaired functioning of the nervous system affecting the messaging service.

1 in 3 women and 1 in 9 men experience some form of urinary incontinence/leakage. There is help available. Speak to your GP about options for you. Physiotherapy can help resolve, manage or improve your symptoms.

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This is a surprisingly high figure for people doing their exercises incorrectly! Some research even puts this figure at 70%. If you are in any doubt about how to do these exercises or you don’t feel the muscles working and would like some guidance go see your local pelvic health physio.

I’m available to help in Galway city. Call 091-727777 for appointments. I treat both men and women.

Investing in your pelvic health is worth it.

Today marks the start of Men’s Health Week 2024 in Ireland. Do men have pelvic floor muscles?? Yes men do and it can cause some problems.

See slides above for what we treat and how pelvic floor physio may be of benefit.

If you or your partner are experiencing any pelvic health issues why not take charge and make an appointment to see a pelvic health physio. Just check your local pelvic health physio treats men! I’m based in EBTC, Galway city and we are open, call 091-727777 for appointments in July.

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That’s only 26 years ago! Man walked on the moon in 1969 🌝 and the internet was invented in 1982 👨‍💻

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...both of which the anatomical pelvis somewhat resembles.

The pelvic floor muscles form the base of the pelvis, like a hammock or bowl of muscles. Their function is to support the pelvic contents and organs, maintain continence, provide stability and they are also involved in s*xual function. The muscles attach to the tailbone(coccyx) at the back and public bone at the front of the pelvis and spread out and up the sides of the pelvis.

If you are having any issues with these muscles just get in touch with your local pelvic health physio. I’m available for appointments in Galway city. Call 091-727777 if you would like to get booked in.

Do you think about your bone health? 🦴

Bone health is important at any age but in particular as we age and especially for ladies because hormonal changes through menopause can have an effect on bone density.

A major benefit of exercise is stronger bones and research shows that strength training is most beneficial for bone health. Try adding some weights or banded exercises to your routine to create some resistance and strengthen those bones. 💪

Top tips for bone health include
🦴strengthening and weight bearing exercise
🦴get calcium and Vit-D onboard
🦴don’t smoke

My message today is that we can and should take steps to improve our bone health at all ages.

If you require guidance or support through exercise book in to see me by calling 091-727777.

This happened me 😩 I went up a whole size and never did get back into my pre pregnancy shoes! 👠

👣 Most women experience a change in shoe size while pregnant.

👣 This can be due to a number of factors including excess fluid, gravity, hormonal changes and increased weight as baby grows.

👣For most it’s a temporary change and for others it’s permanent.

👣Supportive footwear, compression stockings and ankle range of movement exercises can help if the problem is excess fluid.

👣 Did your foot size change during pregnancy?

The pelvic floor muscles do not work in isolation. They form part of the core.

Think of your core as a canister 🛢 with your pelvic floor muscles at the bottom, your diaphragm at the top and your back and abdominal muscles wrapping around from the spine to the front to form both sides.

These muscles work in harmony to regulate intra-abdominal pressure (of the canister). For most the intra-abdominal pressure is regulated automatically however, if there is damage, poor coordination or weakness to any of the core muscles it could result in pelvic floor muscle dysfunction. Resulting symptoms may include incontinence from the bladder or bowel, pelvic organ prolapse, pain, incomplete emptying and/or constipation.

These are all symptoms that can be improved or resolved with pelvic health physio. For a complete assessment of your core in Galway city call 091-727777.

May is Pelvic Pain Awareness Month. Chronic or complex pain does not relate to the intensity of pain but the length of time it is present.

pelvic pain is any pain in or around the pelvis, lower back, abdomen, upper thighs, hips, groin, buttocks or ge***al region that persists past 6 months. It can range from mild to severe and may be intermittent or constant. It is often described as burning, shooting, aching or stabbing. Pain can be spread out or localised to one particular point.

Problems arising from chronic pelvic pain may include but are not limited to pain with exercising, painful s*x, bladder urgency/frequency, difficulty emptying the bladder or bowel and bloating.

Don’t delay if you suffer with chronic pelvic pain. Help is available and with a thorough pelvic health Physiotherapy assessment a plan and goals will be put in place and you can start on your road to recovery.

Call 091-727777 for appointments.

For those who choose to consume their placenta this fact brings a whole new meaning to the term ‘you can have your cake and eat it!!’

A scar is part of the normal healing process post surgery. Scar tissue tends to be less mobile and elastic than normal tissue. As a result, scars from a c-section or abdominal surgery may lead to issues with abdominal discomfort, pain, swelling or bladder/bowel problems. Scar massage can help regain function, improve sensation, reduce pain and improve the overall slide and glide of tissues.

👐🏻You can start massage once your scar is fully healed and you are comfortable to do so. This is usually at 6-8 weeks post op.

👐🏻Using 2 fingers begin by stroking with gentle movements above and below the scar. Once you are comfortable with this move onto the scar itself. Move from side to side up and down, diagonally and in circular motions. If you feel an area is a bit ‘stuck’ or not gliding then spend a bit more time on it.

👐🏻Start gently and go deeper as you can tolerate. Don’t stay on an area if it is painful, work around it. Once you are moving the scar well try picking it up and rolling it between finger and thumb. There should be no pain during massage but it may feel a little uncomfortable. Be patient.

👐🏻If the scar is very sensitive start desensitising it before moving onto massage. To do this use different materials and initially rub them around and then along the scar. You can try cotton wool, towel, paper, sponge, make up brush, toothbrush, spoon... the list goes on! This can also help improve sensation in the area if you are experiencing numbness which is common.

👐🏻Some people can feel completely disconnected from their tummy/scar. They avoid looking at it and may be afraid to touch it. If so start away from the scar. Maybe even just start by looking at it in a mirror and progress slowly from there. Get comfortable touching your abdomen. This physical contact and reconnection with the body can often help with emotional healing if you experienced a traumatic birth. Be gentle with yourself. Once ready and this may take time, begin around and on the scar.

👐🏻It is never too late to work on a scar, particularly if you are having issues.

👐🏻Call 091-727777 for appointments with me in Galway city.

April is C-section awareness month. There has been a steady rise, with over 30% increase, year on year in the number of csection births performed in Ireland in the last decade. Nowadays 1 in 3 births is via c-section. This number increases to 45%, almost 1 in 2 for first time mothers.

Did you know that changes in oestrogen levels in and around the menopause can cause thinning and drying of the va**nal tissue which may result in painful s*x.

Sensations experienced can range from a feelings of discomfort, va**nal dryness, va**nal tightness to feelings of severe pain making s*x very difficult and sometimes impossible.

Theses symptoms can be treated. If you experience painful s*x associated with the menopause please speak to your doctor or maybe take a trip to your local pelvic health physio.

Call 091-727777 for appointments with me in Galway.

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Did you have any strangely vivid dreams during pregnancy? 🤰

They say your dreams may become more vivid during pregnancy due to the major fluctuations in hormone levels making your emotions, even while sleeping more intense.

It’s Easter weekend after all! But how cool is this fact… the female body is truely amazing. Plus this means if you are female your grandmother carried part of you!

Really?? This fact surprises people. I’ve seen a few people this week whose pelvic floor issue was highlighted by the fact they’ve had the flu and a strong cough causing leakage.

Most people would think running, jumping or sit-ups would place more strain on the pelvic floor than coughing, however the increase in intra-abdominal pressure from a cough is higher. A chronic or repetitive cough may lead to pelvic floor dysfunction and can result in leakage, prolapse and or pain.

Is your cough causing or exacerbating pelvic health issues for you? If you have a persistent cough find out what is causing it and get it resolved if possible.

If you continue to struggle with pelvic health issues why not get assessed by a pelvic health physio. We can help with leakage, prolapse and pelvic pain symptoms. These are not symptoms you should put up with. I’m taking appointments in Galway city, call 091-727777 to get booked in.

Help is available. Call 091-727777 for appointments with me in Galway.

#2022

Did you or your partner talk, sing or read to your baby in the womb?

’s day

Not many people are aware of the value of pelvic health physio for .

In Ireland, 1 in 10 women suffer from endometriosis. That’s approx 155,000! So what is Endometriosis?

Endometriosis is defined as the presence of endometrial-like tissue occurring outside the uterus. It can result in chronic pain, severe period pains/cramps, painful s*x, inflammation, bleeding, urinary symptoms, bowel symptoms, infertility and shoulder tip pain. In Ireland it can take up to 9 years to get a diagnosis. Many are misdiagnosed.

There are a variety of ways pelvic health physiotherapy can help, however there’s no one size fits all. A thorough assessment including detailed history taking will help tailor an individualised treatment and management plan specific to each person’s needs.

Pelvic health physio may consist of

➡️pain management strategies

➡️education

➡️breathing exercises

➡️stretching

➡️exercises

➡️advice

➡️manual therapy

➡️myofascial release

➡️pelvic floor training (lengthening/strengthening)

➡️help with painful s*x

With the correct management and treatment there can be a significant improvement in quality of life and general wellbeing.

Have you thought about visiting a pelvic heath physio for your symptoms? I’m available for appointments in Galway city. Call 091-727777 for appointments.

💩The other 25% is made up of solid matter like bacteria and indigestible food stuffs.

💩A healthy looking poo would be sausage shaped and sinks to the bottom of the toilet.

💩Aim for 25-35g fibre daily for healthy bowel habits.

**p #💩

This was found in a study on menopausal women carried out in 2019. Another positive effect of lifting weights!!!

Was your baby born with a tooth or teeth? 🦷

Often when people are experiencing urgency and or urinary leakage they will limit their fluid intake. This strategy may work for you if you are drinking huge volumes of fluid but if you restrict your fluid intake and you already are drinking normal to low amount it may in fact actually exacerbate symptoms.

If you continue to struggle with urgency remember a pelvic health physio can help and should be the first line of treatment before starting on medication. I’m in Galway and you can book in for an appointment by calling 091-727777.

I’m not one for New Year’s resolutions but isn’t this an incredibly low figure??? Did you have a resolution? How’s it going?