A compilation of professionals providing evidence-based information to empower women with knowledge, guidelines, and ideas about every aspect of their health.

Search Icon

Search for:

Menu Toggle Icon

Skip to content

Home
Learn
- Blog
- About
- Resources
- Video Library
services
- Telehealth Services
- Work With Me
Contact
Schedule an Appointment

Contact

Contact

Questions about prenatal or postpartum wellness? Are you are a professional looking to collaborate? Contact me!

Name(required)

Email(required)

How may I help you?(required)

FEMunfolding will never sell your information to third-party vendors.
Click here for more information about our privacy policy.

FEMunfolding.com and its content is copyright of FEMPhysicalTherapy, LLC.
© FEMPhysicalTherapy, LLC – 2018. All rights reserved.

Site Map

Home
Learn
- Blog
- About
- Resources
- Video Library
services
- Telehealth Services
- Work With Me
Contact
Schedule an Appointment

INSTAGRAM

fem.unfolding

\\Monday Modifications//⁠⠀ ⁠⠀ Army people $\\Monday Modifications//⁠⠀ ⁠⠀ Army people listen up! There's a new PT test around the corner and parents that have a baby have 6 months to get back to it. After setting a foundation of core connection, promoting healing and a baseline level of strength, there really needs to be a build up to these testing movements with proper strategy and core support.⁠⠀ ⁠⠀ This new test has two running events - the two mile run and the sprint drag carry.⁠⠀ ⁠⠀ ❗Return to run is a complex process and I don't recommend starting to run before 12 weeks postpartum at the earliest, and after a strong core and strength foundation. Yes, there is always the exception to those that did fine with returning sooner, but often there is not a lot of long term benefit - be patient with the progression here. ⁠⠀ ⁠⠀ 🌟First, you need to build up hip, glute, and core strength to support you while one hip flexes and the other extends.⁠⠀ ⁠⠀ 🌟Then, build coordination of your core to transition from two legs to one leg since running is landing on a single leg over and over again.⁠⠀ ⁠⠀ 🌟Build up to impact! you have to load your legs and pelvic floor against impact to build resilience and teach coordination. ⁠⠀ ⁠⠀ 🏔️If you do all of these things without pelvic floor symptoms then I like to start run training by sprinting up hill and walking down. ⁠⠀ This position is advantageous to assist your pelvic floor and decrease impact load and promotes pulling! Build distance from there, always monitoring symptoms and not being afraid to change something up. ⁠⠀ ⁠⠀ 💫Let me know what you think about returning to run. Strength first. Running second. This will help the whole return to run process!$

\\sunday unfolding// $\\sunday unfolding//$

These are moments of shifting hormones that cause

These are moments of shifting hormones that cause changes in soft tissue stiffness (❗not all about relaxin people❗) and also an increase in prostaglandins.⁠
⁠
🤓 Prostaglandins have an effect on blood flow, inflammation, contraction of smooth muscle and pain. ⁠
⁠
So there my not be an actual change in your SIJ function, but other body systems are shining a bright spot light on the smallest assymetries, that normally don't matter.⁠
⁠
Listen body, we were happier not knowing about it!.⁠
⁠
🤰🏼 Pregnancy brings changes in gait, load on the pelvis and pelvis shape its self. So, while our body was meant for these changes to occur, they can shine a spotlight on asymmetries. Your SIJs safety, and abilities have not changed but your body’s alarm system has gotten a lot more sensitive. ⁠
⁠
👶🏾 During birth, the sacrum is meant to “open” posteriorly to allow the head to come down into the sacral outlet. There IS movement of the sacrum in this instance and it can open the pelvic outlet up to 1.5 to 2 cm wider. Check out this photo from @northdallasdoulas⁠
⁠
Now, my question is: how soon does your body readapt to the sacral "closure" and when do the muscles start functioning in their nice orchestra? We don’t know. ⁠
⁠
❗Just another reason all birthing parents need a full evaluation by a pelvic health PT. ⁠
⁠
📸 from North Dallas Doulas⁠

🙋🏼 "If the SIJ doesn’t move, why do we tes

🙋🏼 "If the SIJ doesn’t move, why do we test it for pain by trying to move it?"⁠
⁠
This was a literal questions I asked during PT school and the answer was less than stellar. My teachers loved me 🤨 ⁠
⁠
If you head to a PT with SIJ pain they will most likely do a series of test that put force through your sacrum and then ask if it hurts. ⁠
Fork yes that hurts! ⁠
⁠
But they are trying to rule out if the pain is being referred from your back or possibly a muscle – so as silly as it sounds, they are doing their job to find the source and efficiently treat the right tissue. ⁠
⁠
❗So with so little movement, why does that hurt?❗⁠
⁠
🤨I like to think about a rope during tug of war – if both teams are pulling their hardest the rope may not move much, but there is still so much force going through that rope, that it may strain the strands of the rope.⁠
⁠
😳 Now, think about all of the ligaments of the pelvis playing tug of that to the joint surface, look at all of the different directions that our body is playing tug of war on this joint. If there is too much force, over a long period of time it’s going to be taxing and maybe cause inflammation. ⁠
⁠
❗ Instead of rope our body has installed lots of nerves to let our body know, it’s too much!⁠
⁠
The pain also may intensify if there is unequal pull on either side. ⁠
⁠
💣One study found that asymmetrical joint laxity was correlated with increased pain. Note, I said laxity, not movement. Each tissue in our body has an inherent stiffness and laxity, if that is not the same on both sides of the SIJ then there may be more intense pain for longer periods of time.⁠
⁠
❗Helping your muscle orchestra get all tuned up with a thorough PT evaluation and treatment can be a good place to start. ⁠

Follow on Instagram

This error message is only visible to WordPress admins

Error: The account for fem.unfolding needs to be reconnected.
Due to recent Instagram platform changes this Instagram account needs to be reconnected in order to continue updating. Reconnect on plugin Settings page

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy

Categories

General
Pelvic Floor Health
Pregnancy Fitness
Prenatal Wellness
Research and Studies
Uncategorized