Pelvic Floor Fitness with Krista Dennett

Risk factors are not something that should stop us from running, but rather educate us so we can make an informed choice on the ideal approach to train for running and enjoy the workout free of leaking, pain, pressure from a prolapse, or other symptoms of pelvic floor dysfunction. Jumping into running too much too quick, without a strategy for progression, strengthen building, managing impact and balance needed to run, can side-lined women with negative issues. In turn th...ey give up, never achieving the goal of enjoying the simplicity of getting out for a run, and a great cardio workout! Having just completed the Return to Run Pro Edition course with @carriepagliano, I’m excited to share my strategies for running with the addition of my new thoughts and knowledge that was challenged in this course. Thanks Carrie! A strategy for running should be considered when starting out for the first time. Returning after pregnancy, surgery or injury, or after a long period off often sees changes the body and it’s ability to manage a run. Risk factors can vary based on age, stage of life, BMI and more. In my recent blog I share my own experience of having an overactive pelvic floor (hypertonic), how I manage it with running, and other considerations to get you thinking what is the best approach to get your body running, and enjoying it free of life altering symptoms. https://www.kdfitness.ca/socialmedia #returntorunning #postpartumrunning #traintorun #startrunning #learntorun #leakingwhenyourun #shinsplints #runningpainfree #runformentalhealth #runmamarun #runnerstraining #runnerstrengthtraining #runningprogram #runningprogression

With the pandemic in its second year, gyms closed or limited access, no group fitness classes or mask requirements making indoor exercise uncomfortable, many women are looking to the outdoors as a place to get some exercise and stress release. With spring arriving in the northern hemisphere, the number of new runners has increased. However, many jump right into the run without considering it requires some training and education to ensure an enjoyable, long lasting work...out option. The leading cause preventing women from enjoying running is leaking and pain. Leaking from either SUI (leaking from impact) or UI (have to go when the urge is there). Pain in hips, low back, and shin splints. Other issues may include feeling of pressure in the pelvic floor region or sharp pelvic pain following a run. If you are new to running, are postpartum, middle aged, or returning to running after a year or more, being informed of the ideal strategies and risk factors to this and any exercise is key. If you’ve sign up for a running group or program, ask your trainer about pelvic floor muscle training considerations and strength building needed to ensure your running program doesn’t end up side-lining you with leaking, pain, or even a prolapse. For the month of May I’ll be sharing strategies and considerations for running, to prevent the onset of these unfavourable physical issues that side line many women at all stages of life. As well as how to get you back running postpartum, or later in life when you have pre-existing issues such as leaking, prolapse, diastasis, and overactive (aka hypertonic) pelvic floor. #postpartumrunning #runningover40 #shinsplints #leakingwhenrunning #pelvicpain #hypertonicpelvicfloor #stressurinaryincontinence #urgeincontinence #pelvicorganprolapse #pandemicrunning #runningtraining #pelvicfloormuscletraining #pelvicfloorexercises See more

I’m so excited about this upcoming live chat with my friend Chelan Wilkins, a Registered Holistic Nutritionist! Click the link https://youtu.be/lJGezJ86WN4 and set a reminder to join our live talk on Tuesday, March 9th at 7PM Pacific. I wanted to have this conversation as a result of things I’ve noticed over the years with respect to women and fitness, and observing my own adjustments to exercise over the last year. Back when I was a group fitness instructor, I had particip...ants join my classes sometimes up to 3 hours in one day! And yet, an exponential reduction in weight-loss was never achieved. For myself, it was always about how fast and far I could run or how intense the WOD. I thought this made for a more successful workout. The result for me and what I observed in others was exercise burnout, leading to the lack of desire to move at all. And, unless I was 100% clean on my eating, the scale did not move. Chelan will discuss how finding a healthy balance with exercise, and what that could look like, will lead to more success with weight-loss goals and a long term enjoyment of regularly moving your body. We will see you Live on YouTube, March 9th! Don’t miss it!

Seeing it’s the start of a new year, I want to start off by introducing myself again! This year I’ll be 47 . Still wrapping my head around that! My oldest turns 17 in less than 3 weeks! I’m at Mom of 3, two daughters (my second turns 15 in February) and a son turning 12 later this year. 17 years ago there was not even a small mention pelvic floor care in pregnancy or it’s connection to my quality of life! There was no Instagram, Facebook, and no mention of kegels by... my doctors. My own pelvic related issues during the years I was pregnant included: - low back / hip pain - early stage cycstocele and chronic urethra bulge - hypertonic pelvic floor - on-going diastasis and umbilical hernia - leaking with a laugh I was told all of this was my new normal body I wasn’t going to let this be it! January 2014 I specialized in pelvic floor health considerations in exercise and movement. I’ve taken additional training, and worked with countless women using exercise rehabilitation to eliminate their symptoms. Since May 2019 I’ve worked with close to 200 women at a pelvic floor specialized physical therapy clinic as a Physical Therapy Support Worker (PTSW). As a PTSW my role is to implement an exercise rehabilitation program based on the guidance of the pelvic floor physical therapist and their assessment of the individual. I’ve worked with a variety of pelvic related dysfunctions. My learning curve on what the body needs in the way of exercise to eliminate symptoms has grown exponentially! My top key learning points: - continued education in pelvic function and exercise considerations is important to help women achieve success - one exercise rehab program does not fit all This extensive experience, and seeing the success of clients who committed to the process and their journey, is incorporated into my online programs and virtual work for those who don’t have access pelvic floor specialized exercise rehabilitation. My mission is to educate women on function and importance of pelvic health in exercise, and get them moving with confidence and ease. To work with me see link in bio #physicaltherapysupportworker See more

When helping women eliminate symptoms related to pelvic floor issues with exercise rehab, we should ~ THINK BEYOND THE KEGEL. ? It’s more than, oh wait, maybe she has a hypertonic pelvic floor and shouldn’t kegel. Or, oh right, we have to add movement in coordination of breath and contraction. Treating pelvic floor dysfunction is more than physiological. I need to tap in to her , not just her body.... What is her day to day life like? Just she have a partner or other individual to support her healing journey? Is she capable of asking for help? Can she make time for self-care each day? What time of day will she take care of her self? Is she making her ‘self’ a priority, or leaving her ‘self’ to the very end of the day? How much time does she have in the day for self-care? Does guilt get in the way of self-care because she’s thinking of herself? Is she sleeping well? Is she’s eating well? How does she feel about her body? How does she feel about motherhood or whichever stage of life she’s in? How does she feel about life? Without the answers to some of these questions, no amount of kegels or exercise rehabilitation will do. Symptoms guide exercise rehab movements. The mental and emotional place she finds herself will determine the approach to help her heal. THINK BEYOND THE KEGEL is a motto I choose to follow in movement and mindfulness of those who’ve come to me for help How do you feel about finding self-care time each day? Is it a priority? Do you struggle with time, support, help? Do you feel some level of guilt when taking time for yourself or asking for help? Comment below , sharing is caring. As women we’re all in this journey of life together. #selfcare #mindbodyspirit #selfcarematters #momguilt #momguiltisreal #incontinencehelp #diastasisrectirecovery #prolapserecovery #lowbackpainrelief #pelvicpainrelief #hippainrelief #thinkbeyondthekegel #pelvicfloorexercises #pelvicfloorfitness #kristadennett See more

RESCHEDULED DUE TO TECHNICALLY ISSUES ... Are you wondering how pelvic floor exercise rehab can be a game changer for eliminating symptoms like leaking, pressure from pelvic organ prolapse, low back pain, hip pain, pelvic pain, pain from hypertonic pelvic floor, or diastasis recti? After technical difficulties today, I'll be back LIVE tomorrow on YouTube SUNDAY Nov 22nd at 11:30AM Pacific (that's coming up quick!) Click on the link for a Reminder or to watch the live broadcas...t. Have a question? You can post it during my live chat, add it to the comments below or send me a private message. See the link to set a reminder or join the chat at 11:30am Pacific https://youtu.be/DSmmuBybzBA #pelvicfloorexerciserehabilitation #pelvicfloorexercises #kegelexercises #incontinence #diastasisrecti #lowbackpainrelief #pelvicpain #hypertonicpelvicfloor

Video now on YouTube! Hypertonic pelvic floor is tension and spasms in the pelvic floor muscles that causes a number of issues including: ... Pelvic pain Incontinence Symptoms similar to UTIs Painful intercourse My latest videos includes some techniques I use in exercise rehab to help visualize relaxation of the muscles. https://youtu.be/hcecJr_VTzc #hypertonicpelvicfloor #pelvicfloorhealth #pelvicfloormusclespasm #vaginismus #pelvicfloorexercises #kristadennett #pelvicfloorfitness

A new charting table means my hip flexors, hamstrings and glute mismanagement will have some reprieve from sitting at work for long periods, Standing isn’t necessarily better. In fact, many people I’ve worked with over the years who converted to a standing desk find a new set of issues arise.... Watch my posture video in YouTube (link: https://www.kdfitness.ca/facebook) for suggestions on adjustments you can make when standing. Here are some things to consider: Many people butt grip when standing. And maybe that’s ok. But it may also be the cause of pain. Many people rely on their hip and knee joints to stand, by tucking the pelvis and locking the knees. Maybe that’s ok. But maybe it’s creating muscular imbalance leading to pain, pelvic weakness, etc. Untucking the pelvis and softening the knees is one way to change this, but if muscles lack strength to support the skeletal structure in standing, this too may be a cause of pain or pelvic dysfunction. In some cases it can take time to find the more ideal way to adapt your posture and build strength to meet the needs of your body, so you can begin to live in a symptom free zone of movement. #standingdesk #posturecorrection #postureexercises #pelvicpain #lowbackpain #lowbackpainprevention #pelvicweakness #pelvicfloorexercises #pelvicfloorfitness #thinkbeyondthekegel #kristadennett See more

My interview for the Moms Who Pee Their Pants virtual summit is going live today (Sat, Nov 14th)! I’ll be going over: Understanding the function of your inner core and pelvic floor... My release and retraining approach How exercise rehabilitation is used to eliminate symptoms of pelvic floor dysfunction ! You’ll get access to that once you register! If you haven’t grabbed your FREE ticket to the summit yet ~ https://rebrand.ly/Krista-Dennett My presentation will be live for 1 week and there are a ton of other amazing sessions for you to check out!