Pelvic floor dysfunction: All about the condition that leads to urine leakage
Urinary incontinence is not an uncommon condition. According to official data from National Center for Biotechnology Information, 21.8 per cent women in India suffer from it. In fact, urine leakage can be a symptom of pelvic floor dysfunction, which is an umbrella term that covers various diagnoses. When the muscles that form sling support at the base of the pelvic bone are not working optimally, it's called pelvic dysfunction.
The muscles in your pelvic floor are also called deep core muscles as they stretch from the pubic bone to the tailbone and from side to side. When they do not work properly, it means either they are too loose or too tense. Both conditions can cause urinary leakage, which is common but not normal.
If you are leaking, it means there is something wrong.
What does pelvic dysfunction feel like?
One might be suffering from pelvic dysfunction but may not even realise it because they don't know what it feels like. The best way to get a sense of strength in your pelvic floor is by doing the famous kegel exercise.
Take a deep breath and when you exhale, contract the muscles you would use when you try to stop the flow of your urine. While contracting, your muscles should feel like an elevator that is slowly rising and relax your muscles completely. If your pelvic muscles are too tight, you won't be able to do kegel exercise at all.
Women might also experience organ prolapse when a pelvic organ - bladder, uterus or rectum drop into or out of the vagina.
You will not be able to release completely because the muscles are already contracted and this muscle tightness is harder to self-diagnose. One common sign is you may experience pain while sexual intercourse, inserting a tampon or during gynecologic exams. A runner might feel the pain while running.
Pelvic dysfunction in men
Men do not experience pelvic dysfunction as frequently as women. They suffer from pain while sitting, urinating, sexual intercourse and difficulty in trying to pee. These all are indicators of muscle tightness.
Causes of pelvic floor dysfunction
There are three common causes of pelvic floor dysfunction in women, muscle weakness or tightness, pregnancy and childbirth, and the hormonal effect of menopause.
Some lifestyle stressors can also contribute to pelvic dysfunction. These include dehydration, lack of sleep or physical or emotional stress.
Treatment and prevention of pelvic floor dysfunction
The good news is pelvic floor dysfunction is treatable and preventable. Physical therapy focuses on strengthening your deep core and pelvic floor muscles.
Runners often only have to seek physical therapy to treat the condition. The magic bullet of pelvic floor exercises is Kegel.
There are two ways to properly do Kegel exercises - the long kegel and quick kegel.
Long kegel - A long kegel means you will exhale for five to 10 seconds while contracting your pelvic floor muscles. 10 repetitions, two-three times a day is good. These Kegels will help improve your pelvic floor strength for activities like running and childbearing.
The short or the quick kegel strengthens the muscles that prevent the leakage during short, powerful bursts like laughing, sneezing and coughing. For this, you can breathe normally and contract your muscles for just one to two seconds
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