One of the most challenging populations for any exercise professional is women entering the perimenopausal or menopausal phases of life wishing to lose weight. Weight changes during this period for women are common due primarily to changes in key hormones, estrogen and progesterone, and metabolic changes/slow downs due to aging. Combined these changes can lead...
By: Erica Tran, PT, DPT, OCS Athletes practice “just in case” (JIC) peeing before workouts to avoid bathroom breaks during training or competition. However, this habit can harm your pelvic floor health. A recent systematic review on urinary incontinence (UI) in female athletes reveals how behaviors like JIC peeing can disrupt bladder function, leading to...
Bringing a new life into the world is an incredible journey that transforms us in profound ways. However, the postpartum period often brings its own set of challenges, especially for those eager to return to an active lifestyle or sports. Fortunately, more research is being done and evidence is emerging. The article “Maximizing Recovery in...
Strength or resistance training targeting the major muscle groups of the body is recommended by the American College of Sports Medicine for all adults a minimum of 2 days per week. Loss of muscle and bone mass over time can have significant functional and health consequences in the transition to older adulthood. Because of the...
Are you doing your ‘Kegel’s’ but still leaking when you jump or run? Kegel’s aren’t enough! But you can read that rant here. Having leakage with jumping and running, whether newly postpartum, decades postpartum, or having never had a baby, has multiple factors contributing to it. First, surrounding muscle groups require adequate strength and symmetry...
“Kegel’s” have become a household word in our country. You’ll hear the term talked about between friends and recommended by many medical providers. While it is a win that a pelvic health topic has become so popular, it is now time for the Kegel to get out of the limelight. There is a lot to...
Postpartum runners potentially make up a large portion of community runners as most women participating in running events are of childbearing age. 35% of women returning to running after childbirth report running-related pain. In 2019, a group of international running experts developed guidelines for postpartum runners to safely and effectively return to running. This criteria...
Is Exercise Performance in Female Athletes Impacted by the Menstrual Cycle? By Berrin Boyce PT, DPT, PRPC In recent decades as women collectively increase participation in all types of exercise, ranging from physical activity to elite sport, more questions arise about whether or not the cyclical hormonal changes that occur in women with healthy menstrual...
A recent article in the Journal of Orthopaedic and Sports Physical Therapy (Deering et al, June 2020) discusses the research currently available to guide a return to exercise (including competitive sport) after pregnancy and childbirth. The short answer is, there’s not much. The article proposes a 3 phase approach to postpartum recovery in athletes. Phases...