Tight Pelvic Floor Muscles
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Tight Pelvic Floor Muscles
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Sometimes people who are suffering from tight pelvic floor muscles are not even aware that a tight pelvic floor is the problem. There are many symptoms of tight pelvic floor muscles, but as is often the case, pain is one of the biggest red flags. When muscles get too tight, we call them hypertonic. Due to the location of these muscles, it can be difficult to pinpoint the origin of your aches and pains - especially if you’re not well versed with pelvic floor muscle groups and how they function.
Your pelvic floor muscles are the muscle group responsible for connecting the lower part of the pelvis and sacrum. The pelvic floor (also known as the pelvic diaphragm) looks something like a hammock; in women it supports the bladder, rectum and womb, and it wraps around the vagina, urethra and rectum. It makes sense that when the muscles constrict, this can get pretty uncomfortable and cause some degree of dysfunction.
This article aims to help you understand your symptoms so you can figure out if a hypertonic pelvic floor is to blame.
If you have a hypertonic pelvic floor, you’re likely to experience the following symptoms:
There is a reason that your pelvic muscles need to be able to contract: this is how you stop yourself from urinating or defecating when it’s not convenient. Also (for women) the muscles need to be able to contract during sexual intercourse – which is essentially what happens during orgasm.
There could be many reasons for tight pelvic floor muscles. Here are some of the most common:
If you are suffering from symptoms of tight pelvic floor muscles, don’t worry - there are lots of things you can do about it. In fact, we wrote an article about exactly that, so please do read it! We hope this advice brings you the relief you need. If you found this article helpful, don’t forget to check out the other articles in our blog … we do all that we can to openly address the often difficult-to-discuss topics around women’s health. So if we can lighten your load in any way, our work is done!
Well what a surprise!!! A few years back we received an email from the props department on the Sex Education show on Netflix. They asked if we could send them a vaginal dilator set for their show. We couldn't say yes fast enough!
Checkout Sex Education on Netflix: Season 2 Episode 8
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It’s time to loosen up—a strained pelvic floor can leave you vulnerable to injury.
April 13, 2020
Dr. Kathryn Levy
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Most women are familiar with exercises that tighten the pelvic floor muscles. These exercises are sometimes called kegels and involve squeezing and lifting the collection of muscles that run from the back of your pelvis to your pubic bones at the front, your pelvic floor.
Exercises like these might have been recommended to you if you have stress incontinence—when you leak a bit of urine when you sneeze or during a high impact activity like running.
This seems logical because if your pelvic floor is weak and you can’t prevent urine from escaping, then it makes sense to try to tighten up these muscles, right? Not necessarily. Many women who run already have very tight pelvic floor muscles and this might actually be the problem.
The pelvic floor can be so tight, in fact, that these muscles are effectively weakened because they are permanently overworking in a constricted state. So when the bladder is put under sudden pressure, they are unable to generate enough power quickly to block off the flow of urine.
In these circumstances, working on exercises, like kegels, to tighten the pelvic floor will actually make things worse, not better.
If you have an overactive pelvic floor it’s highly likely that you will be experiencing some kind of chronic pelvic pain. Pain coming from the pelvic floor can be felt around the sacroiliac joints, the pubic symphysis, groin, hamstrings, buttocks, iliotibial band, and the abdominal and lower back muscles. You might have even tried some kind of treatment for pain in one of these areas that wasn’t effective because the pain is actually coming from your pelvic floor.
The pelvic floor muscles not only help maintain continence but they also form one part of your ‘core,’ a group of muscles that work together to support your pelvis and lower back.
Your core muscles have to respond fluidly and efficiently to meet the complex, high-impact demands of running. “Pelvic floor muscles are like a hammock,” says ACE Medical Exercise Specialist, Celeste Goodson, “and they’re moving up and down every time you hit the ground and they have to be responsive.” It can cause problems if they are either too loose or too tight.
If another part of the core is weak or not working properly, your pelvic floor muscles have to work even harder to compensate and support your pelvis. Some women also try to compensate for a loose pelvic floor by forcing it to stay up while they run. Over time, this can cause them to become tighter and eventually painful and weakened.
First and foremost, if you are experiencing any pelvic symptoms it is important to visit your doctor or gynecologist to rule out any potential medical issues. However, if you suspect that overactive pelvic floor muscles are the culprit, the best advice is to begin regular ‘down training’ exercises to help relax your pelvic floor as well as stretches for the muscles around your pelvis and abdomen, to restore balance. Here are four exercises recommended for this condition:
Physiotherapists specializing in women’s health offer highly effective, non-s
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