Elevation Physiotherapy | Blog
37
blog,ajax_updown_fade,page_not_loaded,qode-page-loading-effect-enabled,,qode_grid_1300,qode-theme-ver-12.0.1,qode-theme-bridge,wpb-js-composer js-comp-ver-5.4.2,vc_responsive
 

Blog

So many people are using their phone, iPad or other devices so often through the day, and it can lead over time to soreness in the tendons of the thumb due to overuse.  This article from The Globe and Mail outlines a few thoughts on managing this pain, and different tactics to try with your devices.  If pain is ongoing, it is best to check in with your Physiotherapist, like the great ones at Elevation Physiotherapy, to assess your individual...

The pelvic floor group of muscles act like any other muscle in your body, and they take consistent work to make them stronger and get them flexible.  It is important that they get regular use, and you have to train your brain to know how to contract the pelvic floor muscles properly and build endurance and control. A proper pelvic floor contraction, or a Kegel, is a lift:  imagine a marble sitting outside your vagina and you want to just bring it inside.  

The group of muscles that make up the base of your core are collectively called the pelvic floor.  They are muscles like every other muscle in your body, they are just inside, so most people don’t give them any thought until they start to have a problem, like leaking(incontinence) or when the bladder or uterus starts to descend (pelvic organ prolapse). People often hear that they should strengthen the pelvic floor, but either don’t even know what muscles are involved, or...

No one has ever told me that they feel they have injured their (fill in the blank here) because they are too strong.  I agree with this article in The Globe and Mail on two tenets of strength training. I would also emphasize that form is important, and breathing is even more important, especially with core work.  Ideally with every exercise you want to perform a core breath, which is actively engaging the pelvic floor muscles as you exhale.  This manages...

Breathing is under-rated.  People who lift weights understand that it is important to breath when actually lifting the weight, since holding your breath can increase blood pressure or potentially cause a hernia.  It is important to breath with exertion to control the increase in abdominal pressure that happens. Women who work with a pelvic health physiotherapist after they have given birth learn to master core breathing, which is the same exhalation with exertion, but adding a pelvic floor muscle contraction with every exhale. “Core Breathing” is using your breath when you properly contract your pelvic floor muscles with movement.  You want to inhale, expand your belly and relax your pelvic floor, then when you exhale, lift and engage your pelvic floor muscles. Try these two exercises:

A back problem can be a literal pain in the butt.  There is much that can be done to fix it, and your first stop should be an experienced physiotherapist who can assess your individual issue and help determine what positions and movements will be helpful to guide you back to a pain-free self!...