Note: This is only one part of pelvic PT and is not the EXCLUSIVE thing that we treat. I find this topic to be a helpful one for many who are just unsure of what pelvic PT is outside of leaking urine, being pregnant or postpartum or just being told to see a pelvic PT. We have a plethora of other blogs on our site that go over multiple other benefits of pelvic PT so I encourage you to check those out HERE.
As you read, keep in mind that the weak/low tone pelvic floor and tight/high tone pelvic floor are not completely distinct from each other and there is often overlap between the two!
The Weak or “Low Tone” Pelvic Floor
Common symptoms:
- Lack of muscle control-weakness or coordination
- Leaking urine (or stool)
- Heaviness or bulging
- Pain
Common people to see these symptoms present:
- Pregnant
- Postpartum
- Pre/postmenopausal
What can I do about it:
- Strength training-pure strength OR working on times to activate and fire these muscles
- Endurance training
- In PT, we will work to get you firing these muscles to either get stronger or time the muscle contraction correctly!
- 2 ways you can try at home:
- The “knack”: do a preparatory kegel before activities that would normally cause lifting (ex-a sneeze, lifting something heavy)
- Let the pelvic floor move through its full range of motion-contract it, let it go to its resting baseline, bear down
The Tight or “High Tone” Pelvic Floor
Common symptoms:
- Low back pain
- Hip pain
- Painful intercourse
- Constipation
- Difficulty/incomplete emptying
- Leaking urine (or stool) – this is a common symptom of both a weak OR tight pelvic floor
- Urgency (having to go frequently)
Common people to see these symptoms present:
- Type A personality
- High levels of stress/anxiety
- History of trauma, especially sexual trauma
- Pregnant
- Postpartum
- Menopause
What can I do about it:
- Exercise to work on relaxation and letting go of the pelvic floor or stretching the pelvic floor
- Strength in other areas as these often contribute to tightness, such as hips, abs and back musculature
- 2 exercises to try at home
- Happy baby (watch it here): think about breathing down into the pelvic floor
- Deep squat (watch it here): hold on for support and just hang out at the bottom of the squat, think about breathing down into the pelvic floor
As always, if you find yourself working through any of these symptoms, we would highly recommend a pelvic PT evaluation! Schedule HERE or at the link at the bottom of this page!