6 Common Pelvic Health Myths
1. MYTH: ALL PELVIC HEALTH CONCERNS ARE RELATED TO WEAKNESSES IN THE PELVIC FLOOR
A pelvic floor can be:
Hypotonic: low muscle tone or decreased activation. This type of pelvic floor will experience issues related to incontinence and pelvic organ prolapse.
Or
Hypertonic: muscles that are too tight or overactive. This type of pelvic floor issue usually relates to urgency, frequency, constipation and pain with intercourse.
For a muscle to be functional, it must be able to both contract and relax, just like any other muscle in your body.
2. MYTH: KEGELS WILL CURE ALL OF YOUR PELVIC HEALTH CONCERNS
There are a couple issues with this:
Many of us don’t know how to effectively perform a Kegel (pelvic floor muscle) contraction. Other muscles often accompany the attempt to do a Kegel, which is called “co-contraction.” Without proper guidance, while performing a Kegel, you might end up using these other muscles rather than the pelvic floor muscles.
Kegels are typically done statically, sitting at a desk or in the car, but these muscles need to be trained functionally. For example, a sprinter would never train for an event by sitting on the couch and repeatedly contracting their legs, we cannot expect to gain muscle strength and endurance by training a muscle solely in a static fashion. Performing Kegals should be part of an active system and only done once evaluated by your pelvic floor physiotherapist.
In addition, strengthening the pelvic floor muscles through Kegels, is not always indicated.
3. MYTH: URINARY INCONTINENCE IS NORMAL AFTER CHILDBIRTH AND AS WE AGE
To say something is normal is to accept that it is inevitable and that there is nothing to be done to change it. Urinary incontinence is common, but it is not normal, meaning you don’t have to “just deal with it.”
During your pregnancy the weight of the growing uterus puts increased pressure on the pelvic floor muscles. Sometimes these muscles are unable to counteract the increased pressure, which can result in leaking.
Postnatally, whether you have had a C-section or vaginal delivery, the pelvic floor muscles (like any other muscle in the body) may need some extra care to restore regular functioning after the stress and strain placed on these muscles.
Incontinence seems like a “normal part of aging,” but it is avoidable and can be treated. Incontinence can lead to a number of additionally issues, including an increased risk of falls - you may have to rush to the bathroom due to the frequent urge to urinate and fear of leaking, and this can be particularly problematic if it occurs throughout the night.
4. MYTH: PAIN WITH INTERCOURSE IS NORMAL
It is common to experience pain with intercourse, some statistics suggest 30% of women experience pain with intercourse. You may have always experienced pain with intercourse, or this may have started post-natally, regardless, there are resources to help with this.
5. MYTH: HAVING A CESAREAN SECTION WILL PREVENT ALL DYSFUNCTION OF THE PELVIC FLOOR
During a Cesarean section the abdominal wall is cut, including the transversus abdominis muscle, which is part of the deep core system and plays a large role in pelvic floor function. Neither a vaginal delivery or C-section will prevent all pelvic floor dysfunction, both processes can be difficult on the body.
6. MYTH: THE VULVA SHOULD BE CLEANED WITH SOAP FOR OPTIMAL PELVIC HEALTH
This area of the body is “self-cleaning” and just requires water. Cleaning your vagina with soap actually disrupts the vaginal flora and pH balance that it’s able to maintain on its own. Soap can actually make an individual more susceptible to yeast infections, urinary tract infections and vulvar pain.
Some tips for vulvar health:
Avoid washing with soaps and shampoos (warm water is all you need)
Always wipe from front to back. This is one of the easiest ways to avoid contaminating your vagina.
Wear breathable, cotton underwear during the day and sleep in the nude at night
If you’re more susceptible to yeast and urinary tract infections, avoid wearing pantyhose
Remove wet clothing and swimwear immediately following use
Use scent and colour free toilet paper
Avoid irritants like scented lotions, deodorants and vaginal wipes (again, you don’t need wipes, because your vagina is self cleaning)
If you use personal lubricant, ensure it is natural and free-from parabans, preservatives and alcohols.
This one is so important so I’m repeating it twice: always wipe from front to back.
