Made Well Mama Physical Therapy & Wellness

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Richmond, VA
Made Well Mama Physical Therapy & Wellness

Pelvic floor physical therapist & pregnancy/postpartum corrective exercise specialist located in RVA

08/20/2024

YES! Scroll through to see why. Cesarean section mamas can also benefit from pelvic floor rehab and may have pelvic floor issues as well. Need help? Reach out!

07/20/2024

Just keep breathing. Working on improving your ability to breath into your back is so important. Back body expansion will help with back pain, diastasis healing, incontinence, the list goes on. The more efficiently we breathe, the better we manage pressure. Decreased expansion through your back and ribcage can put increased pressure out through your belly and down into your pelvic floor. Grab a stool or yoga block, hug your knees into your chest and inhale deeply into your back and sides. Hugging you knees helps to block the expansion through your belly, forcing that breath into you back, the path of least resistance. This is a great one for postpartum mamas as well!

07/18/2024

Feeling lost on how to return to activity/exercise postpartum? Let me help you so you can feel more in control with a good plan in place to safely get back to doing what you love! Enjoying the morning programming for a client and seeing a very newly postpartum mama this evening! Yes, there are things you can be doing immediately postpartum to help with your recovery! 💗

07/12/2024

3 things that you can be aware of and do immediately that aren’t exercises and can improve your pelvic health! Swipe through to see. 🩵

06/20/2024

Phew!! It’s been a minute! The end of the school year was so busy and I’m finally coming up for air (sort of 😂). Summer is in full swing, the kids are enjoying camps and daily swim team practices and a little more relaxing. Here is your reminder to give yourself GRACE sometimes and let a thing or two go when you need to.

With that being said, I’m happy to be back for the Thursday Tips!

Another reminder to find a therapist who will treat your body as a whole! If you have been doing therapy without results and only focusing on the symptomatic area, you may be missing some key pieces! Remember, our body is a chain and things above and below our symptom areas play a role into what is happening! Make sure your whole body is being assessed! 💗

05/12/2024

Happy Mother’s Day to all the Mamas out there! Whether you have human children, mama-to-be, hope for children, mamas to pets, are a mama to a neighbor, friend, coworker, family member, or anyone/anything in your life, thank you for all you do! Caring, supporting, loving, motivating, encouraging and helping others can be so rewarding, but also not always easy! If you have been putting off taking care of yourself, now is the time to do it! I am offering 15% off any service if you book within the next week! Have questions? Reach out to me!

“There are Mamas who make things better, simply by showing up. There are Mamas who make things happen. There are Mamas who make their way. There are Mamas who make a difference. And Mamas who make us smile. There are Mamas of wit & wisdom who, through strength and courage, make it through. There are Mamas who change the world- Mamas like you.” 💗

04/25/2024

It sounds a bit counterintuitive, but it’s true! Increasing your running cadence, this is how many steps you are taking per minute, decreases the load and force transferred through your joints. After running the 10k last weekend, it got me thinking- my cadence wasn’t terrible but would likely need some work if I was running more consistently.

When you increase your cadence, you are shortening your stride. This will lead to your foot striking the ground underneath your body more (less of a breaking effect and more time off the ground) vs out in front of you. When you have a slower, longer stride, your foot is striking the ground in front of you creating a breaking force that slows you down and increases forces up the chain; you also spend more time on the ground (impact) vs in the air.

Cadences between 160-180 are typical with optimal cadences closer to 180 showing results for decreasing risk of injury. Of course, this is variable per runner and everyone will have their own “optimal”.

The take a way is, if you are a runner experiencing pelvic floor symptoms, increasing your cadence appropriately may be helpful and something to consider. Work with a pelvic floor physical therapist or run coach, better yet a pelvic PT with run experience if this is you! Follow for all the prenatal, postpartum and pelvic floor run tips!

04/18/2024

One of the greatest predictive factors of having pelvic floor dysfunction post birth (specifically incontinence issues), is if you have urinary or f***l incontinence during pregnancy! For those that have f***l incontinence in pregnancy, recent research has showed you have a 36 times higher likelihood of having f***l incontinence in the first 2 years post birth and 5x more likely in years 4-12; urinary incontinence numbers were very similar.

We all have a minimum amount of function that we need to not have pelvic floor dysfunction. Most people have a pretty significant pelvic floor reserve- this means they have a reserve well above the minimum function that it takes to keep them from having pelvic floor issues. If you are having incontinence during pregnancy, the weight of the pregnancy is likely bringing you under that minimum amount of function needed to keep from having issues and therefore you experience symptoms. For someone with a high pelvic floor reserve, the weight of the pregnancy may bring them down some, but they are still well above their threshold and they have no symptoms.

During birth, your pelvic floor obviously takes a hit. If you had issues during pregnancy, it’s a clue you may have a smaller reserve and the stress to the pelvic floor at birth may put you under threshold, increasing your risk for symptoms.

If this is you, reach out to a pelvic floor physical therapist to help assess your risk and help you learn how you can reduce this risk! It does not mean you are doomed to have pelvic floor dysfunction during the postpartum period!

Don’t let this scare you, but empower you! Research has also shown that women informed about pelvic floor dysfunction (or their risk) during pregnancy had better post natal scores for anxiety and depression. Let this help educate and empower you! 💗

Address

Richmond, VA

Telephone

+18042128071

Website

http://Www.madewellmama.com/

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