Did somebody tell you that peeing your pants while you exercise, sneeze, or run to the toilet is normal after you've had a baby?
If so, I'm here to tell you some good news:
This is NOT normal!
It's super common but not normal and there IS something you can do about it.
When I first met Melissa, she told me that she has two kids and wants to go back to her exercise class but is afraid....
"I pee when I work out and I can't stomach the embarrassment, not to mention I have had allergies this spring and every time I cough or sneeze it is almost impossible to keep my pants dry.”
Melissa is a forty-three-year-old busy mom of two kids (5 and 7). She didn't remember leaking being as pronounced a problem when she first had her kids but when we first met she was leaking all the time and was constantly worried that people would notice the smell. She wore pads and always always always carries extra clothes. The doctor told her after she had kids that the symptoms would go away but her youngest was five and it had only gotten worse. She joked around with her friends, and a few shared that they had the same concerns too. Melissa was afraid that this may just be a normal part of having babies but then it started getting progressively worse and she began to think about what life might look like as she got older...
Could this be happening to you too?
Ordinary incontinence is a loss of urine when you are not intending to go. There are three main types: urge incontinence, stress incontinence, or mixed urinary incontinence.
Urge incontinence is increased frequency... meaning that you go to the bathroom more than 10 times in a 24 hr period. (A normal range of frequency is 6 to 8 times during a 24 hr period). If you have urge incontinence, this also means you could be triggered and feel an urge to go when you hear running water... or even when you put the key in the door when you get home and automatically think you have to go so bad you're afraid you might pee your pants.
Stress incontinence is a loss of urine when sneezing, coughing, jumping, running ,or any kind of increased pressure to the system.
Mixed urinary incontinence is a combination of both.
Another important measure of health - in general, when you pee the urine should flow easily without discomfort in a good, steady stream until the bladder is empty. No pushing or straining should be necessary to empty the bladder.
Unfortunately Melissa suffered with this for a long time. She resisted taking medication because she didn't want to deal with the side effects. She went to the chiropractor and her acupuncturist but didn't see any improvement. She did kegels - all the kegels. Her doctor told her she wasn't a candidate for surgery until she was sure she was done having babies. Deep down, even though she knew she was done, she didn't want this one surgery to be the final ticket that secured her fertility future.
After years of disappointment, shame, and constant embarrassment she finally got the help she needed. Melissa gained a new sense of confidence and even new energy - she was finally able to workout (she calls her barre class her therapy) and felt like a whole new person.
Here's what helps Melissa:
By taking a big picture, full body approach to rehabilitation Melissa was finally able to heal and enjoy her busy life of keeping up with the kids. Today she is so much healthier because she is no longer keeping herself out of exercise classes.
If you have been struggling with incontinence for longer than a few weeks and you want to learn more about what the “root cause” could be…
Apply here to speak with an expert pelvic floor therapist at Empower PT & Pilates.
We'll schedule you for a free first 30 min session one-on-one with an expert pelvic physical therapist, where you'll get a chance to:
All you need to do is tell us a bit about what's going on through this quick form and we will have a conversation about how we may be able to help.
See you soon,
P.S. If you'd simply like more information, check out our free guide "Top 5 Secrets to End Embarrassing Leaking."
Summer is here and I'm thankful for the chance to get out with the family and get some exercise, all while enjoying fresh mountain air. The front range has some great hiking trails that are just a short drive away from Denver. Here are some of my family's favorite hikes to try out this summer!
Be sure to go in the early morning to avoid the heat. And bring lots of water!
Bear Creek Trail at Lair O’ The Bear Park
Lair O' the Bear, in our family’s opinion, is the best family hike near Denver. First, the drive into the canyon on Bear Creek road is beautiful. Once at the park you’ll find great hiking trail options, the cool water of bear creek, great parking, and some good picnic spots. There are open areas as well as shade. Our one big suggestion is to keep your kiddos close to you on the busier trail segments as this is also a mountain biking mecca. You'll find maps and parking information here. I recommend making the trek to Panorama Point if you have the time!
Chimney Gulch Trail at Windy Saddle Park
It’s a demanding hike up Chimney Gulch near Golden, Colorado, but the views at the top are worth the workout. This hiking trail crosses streams as it zigzags up the side of local landmark, Lookout mountain. Explore this hike profile for the trail map and all the details and tips that you’ll need to get out the door and hike Chimney Gulch.
Clear Creek Trail in Downtown Golden
The Clear Creek Trail in Golden Colorado is it! It’s got shade, the kids can bring their bikes, and you can finish your hike with a stroll around downtown. We might get some flack for calling this a hike, because it runs through the business district of Golden... But you can wear the soles of your shoes down on this one. Jefferson County even has plans to expand the trail several miles into Clear Creek Canyon, and construction is well under way. See more details about walking along the creek here.
North Table Mountain Trails
When the sun rises over the North Table Mountain, you’ll see this mesa rising above the town of Golden, Colorado. A vast network of trails awaits hikers, mountain bikers, and nature photographers. This is a perfect hike near Denver for when you don’t have much time on your hands but need some fresh air. While the trails on Table Mountain are accessible all year round, the best time to hike it is in early Summer when wild flowers start to bloom. Check out this detailed description of the hike, the Table Mountain trail map, and driving directions so that you can explore this unique Colorado hike.
Are you suffering from knee or back pain? I'd love to help you feel STRONG again, able to do the things you love to do... Set up a phone appointment with a physical therapist today to see if we are the right fit for you.
Let's put some miles on those hiking boots this summer!
Dr. Casey Murphy
Can you believe it’s already June?? Time hasn't felt quite the same recently. Is that just me?
Summer is in full force, which means everyone has gotten back outside to enjoy the beautiful (and today, HOT) Colorado weather. But with your return to biking, hiking, or gardening... especially after months of staying indoors on the couch.... you might be noticing a few new (or returning) aches and pains.
The past week I've talked to so many people calling to say their back has “flared up” again or they just can’t enjoy their favorite outdoor activities like they used to without popping pain killers.
Because so maybe people are suffering from debilitating back pain right now - maybe that's you, or maybe you have a friend you can share this with - I wrote you this blog with some simple tips to help ease those aches and pains.
Back pain is something you never think will happen to YOU... until it does!
You’re going about your day without concern. Then suddenly… you feel a twinge in your back and you know immediately that something is not right.
Your first thought is that it’s nothing and that it will go away on its own. You probably blame a poor night’s sleep or a muscle strain from doing chores around the house. The truth is when back pain “just happens out of nowhere” most of us have no idea or explanation to why. When it strikes, it leaves you suffering for longer than you ever imagined!
What do you do when the pain suddenly stops you in your tracks? Most people do one of two things:
1. Nothing... and hope the pain “goes away” by the next morning.
2. Resort to pain pills every few hours for days!
Neither of these are good options nor do they address the root cause of the pain.
So let’s talk about it – there are so many different ways of finding pain relief other than pain pills or rest. I want to share some options with you that I teach my clients all the time so you can find relief NATURALLY— without relying on pain killers!
My first tip to help ease back pain is to avoid sitting with your legs crossed. Look around, we all do it. However, this causes strain on your back as you twist and turn your hips and spine. Sit straight with both of your feet placed on the floor slightly in front of your knees. This will help relieve pressure on the spine.
Another easy one to fix is your sleeping position! Do you sleep on your stomach? This is the worst possible position to sleep in with back pain and it will prevent you from getting better… Avoid this position at all costs and you will sleep better and wake up with less back pain.
On the topic of sleep, try sleeping on your side with a pillow between your knees and a small hand towel rolled up under your waist. This might be difficult to get used to at first, but if you can keep doing it, it decreases the amount of twisting and sagging of your spine. And if you sleep on your back, try placing a pillow or yoga bolster under your knees to reduce the tension in your lower back.
Your core muscles are a huge part of your spinal anatomy and are very important when it comes to managing back pain. If we don’t use our core with day to day activities and protect our back, we’re likely to experience more aches and pains further on down the road. Pilates can be a great tool for learning how to correctly engage and strengthen your deep core muscles.
In the same way that you brush your teeth twice a day to look after them, you need to look after your back. Try incorporating these simple daily routines to help ease and live with less back pain.
I can’t promise you that ALL these things will work for you, but I do know these tips have been proven to help my patients (and myself) to reduce the risk of back pain! If someone you know is suffering from back pain, please pass this information on to them as these tips will help!
For More Tips Download Our Free Back Pain Report!
Empower PT & Pilates
We help you find a LASTING SOLUTION to back, hip, and pelvic issues so you can age with ease -without having to rely on painkillers, injections, or surgery!
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