Pelvic organ prolapse is common – it affects around 50% women, although only about 12% will have symptoms. Some people get a prolapse soon after childbirth, others may not notice any issues for many years, even decades, but vaginal birth is a big risk factor.   What is a prolapse? A prolapse occurs when the pelvic organs (bladder, bowel or uterus) are no longer supported by the pelvic floor muscles, ligaments and connective tissue. This means they are no longer sitting in the right place. The bladder or bowel presses against the vaginal walls, causing a bulge. You might feel this when sho ..read more

Tearing of the perineum during childbirth – The facts and what you can do to help with prevention and recovery.   Tearing is very common with vaginal births  It sounds obvious but…the skin and muscles around the entrance to the vagina have never stretched so much before. Even with the hormones of pregnancy and birth helping relax down there- 80% of birthing people will likely have a tear.   Tearing is graded from 1st degree to 4th degree 1st degree tear involves the skin of the labia, perinuem, and vagina only. 2nd degree tear involves the skin as well as the underlying muscles ..read more

Tearing of the perineum during childbirth – The facts and what you can do to help with prevention and recovery.   Tearing is very common with vaginal births  It sounds obvious but…the skin and muscles around the entrance to the vagina have never stretched so much before. Even with the hormones of pregnancy and birth helping relax down there- 80% of birthing people will likely have a tear.   Tearing is graded from 1st degree to 4th degree 1st degree tear involves the skin of the labia, perinuem, and vagina only. 2nd degree tear involves the skin as well as the underlying muscles ..read more

In our clinic we all assess and treat many people who are pregnant. But what’s it like when one of us is pregnant?!….. One of our physios, Steph, shares a few resources she found helpful in the first two trimesters of her pregnancy.    Here’s what Steph suggests:   1. Seeing a Pelvic Physiotherapist for a check at 20 weeks (ok that was a given!)   2. Talking to my friends and family and getting different stories, views and opinions on birthing and looking after a baby. They have also given me loads of great secondhand stuff!   3. Signed up to an antenatal class- hoping ..read more

2024 is the year to prioritise your pelvic floor and help prevent future problems! The pelvic floor is not strengthened by general exercise – this means you need to know how to activate the muscles and strengthen them specifically. The pelvic floor muscles are in an awkward place and it takes a pelvic floor physiotherapist with specialist training to be able to assess and prescribe the appropriate exercises for you. The pelvic floor is a very important group of muscles and when they don’t function correctly, things start to go wrong…. ● 1 in 3 people who have ever had a baby wet their pants ..read more

There is good research showing that as we get older, consistent exercise helps slow down some of the problems that may be associated with ageing process. That’s because exercise has benefits for all the systems in our bodies. It even helps stimulate the brain and prevent cognitive decline. Exercise is important at any age. But once you’re in your 50’s, it’s good to think about maintaining the strength and fitness from your younger years. Conversely, getting into good exercise habits for the years to come is a good idea if you’re still young.   Exercise and the pelvic floor muscles Physica ..read more

We’ve put together a few simple dietary suggestions to help with changing nutritional needs as we we get older. Protein Protein helps build muscle, and is essential for the repair and maintenance of body tissues. As we age (and changes begin from the age of 25!) muscle mass starts to reduce, and fat levels increase. So consuming more protein can help to counteract this. In addition, muscle helps burn more energy, so it also assists with weight control. Animal sources of protein include: red meat, fish, chicken, eggs, milk, cheese and yoghurt Plant sources of protein include: soy protein (su ..read more

February 25th 2024 The Kapiti Women’s Triathlon is open to women of all ages and fitness levels. It doesn’t matter if you’re a first timer or gym fit – there are options to suit everyone. You can enter as an individual or as a team, and you can choose your challenge and distance. Options include:   Early Bird Prize Package!  Enter one of the event options before 1 December 2023 and go in the draw for a fabulous prize pack! One lucky person will be set up nicely for their training. They’ll win: A $200 voucher from Lupa Cycling (Premium Women’s Cycling Apparel) A free running as ..read more

If you want to run or do other high impact exercise as soon as possible after the birth of your baby, there are a few things you need to be wary of. High impact exercise postnatally has been found to increase the risk of pelvic floor dysfunction nearly five-fold, compared to low impact exercise. This means further healing and recovery time should be considered prior to resuming high impact activity. It’s a good idea to talk to your pelvic health physio before the birth, and make a plan, but whether or not you saw somebody in pregnancy, we suggest a visit to see us at around six weeks postnatal ..read more

When can I exercise like “normal” after having a baby? Pregnancy and delivery (vaginal or Caesarian Section) affect your body in a way that takes well over 6 weeks to recover from. The 6 week clearance to exercise from your GP is not enough! Birthing people need support and guidance to return to exercise in a way that honours what their body has been through.   1. BEFORE your baby comes Having a rough idea of what to expect after your birth is crucial, and research tells us that learning about what could happen (e.g. a perineal tear ) is actually helpful to recovery. And even if you don’t ..read more