Tips to strengthen your pelvic floor

‘The problem of poor pelvic floor muscles might not seem that important, but what you might think is a small issue can have an incredible knock on effect into all elements of your day-to-day life.

Believe it or not a staggering 1 in 3 women in the UK will suffer from bladder problems, and these   problems are starting earlier than ever before. It has long been believed that bladder troubles only impact women going through menopause but even teenagers can experience difficulties, and during pregnancy the condition can become aggravated.

There are lots of pads and liners that can help with leakage and while this keeps you feeling fresh and clean, they don’t deal with the underlying cause of bladder problems. Many women don’t realise that things can be improved, and even completely alleviated with the right exercise and diet.

It might surprise you to know that roughly 70% of women who suffer from pelvic floor problems will do so in silence, believing that the problem is incurable or simply being too embarrassed to talk about it. There’s no shame if you suffer from these issues and your life could be so much better with just a little help and advice. If dealt with correctly, pelvic floor problems can be easily managed and controlled.

Diet and exercise can have a huge impact on your pelvic floor health and a few simple changes to your general eating habits can provide long lasting benefits; Kegel8 have looked into the best tips.’

Pelvic Floor Exercises

Pelvic Floor Exercises

 

 

 

 

Compartment syndrome – what is it? What are the symptoms? And why do you need to know!

Compartment syndrome

Compartment syndrome

Compartment syndrome is a painful and potentially serious condition caused by bleeding or swelling within an enclosed bundle of muscles – known as a muscle “compartment”.

Each group of muscles in the arms and legs, together with nearby blood vessels and nerves, is contained in a space surrounded by tissue called fascia.

Compartment syndrome occurs when the pressure within a compartment increases, restricting the blood flow to the area and potentially damaging the muscles and nearby nerves.

It usually occurs in the legs, feet, arms or hands, but can occur wherever there is an enclosed compartment inside the body.

 

Types of compartment syndrome

There are two main types of compartment syndrome: acute compartment syndrome and chronic (also called exertional) compartment syndrome.

Acute compartment syndrome:

happens suddenly, usually after a fracture or severe injury

is a medical emergency and requires urgent treatment

can lead to permanent muscle damage if not treated quickly

Chronic compartment syndrome:

happens gradually, usually during and immediately after repetitive exercise (such as running or cycling)

usually passes within minutes of stopping the activity

is not a medical emergency and doesn’t cause permanent damage

Symptoms of compartment syndrome

Acute compartment syndrome

Symptoms of acute compartment syndrome usually develop after an injury and get quickly worse.

Symptoms can include:

intense pain, especially when the muscle is stretched, which seems much worse than would normally be expected for the injury

tenderness in the affected area

tightness in the muscle

a tingling or burning sensation

in severe cases, numbness or weakness (these are signs of permanent damage)

Chronic compartment syndrome

Symptoms of chronic compartment syndrome tend to develop gradually during exercise and improve with rest.

Symptoms can include:

cramping pain during exercise, most often in the legs

swelling or a visibly bulging muscle

a tingling sensation

the affected area turning pale and cold

in severe cases, difficulty moving the affected body part

When to get medical advice

It’s important to get medical advice if you think you have compartment syndrome.

If you think you have acute compartment syndrome – go to your nearest accident and emergency (A&E) department as soon as possible.

If you think you have chronic compartment syndrome – speak to your GP for advice.

Acute compartment syndrome is a medical emergency and ideally needs to be treated in hospital within a few hours to avoid permanent damage to the muscles or nerves.

Chronic compartment syndrome is much less serious, but it’s a good idea to get your symptoms checked out and have the cause diagnosed.

Causes of compartment syndrome

Acute compartment syndrome

Acute compartment syndrome can be caused by:

a broken bone or a crush injury – this is the most common cause

a plaster cast or tight bandage being applied to a limb before it has stopped swelling

burns, which can cause the skin to become scarred and tight

surgery to repair a damaged or blocked blood vessel (because once blood is able to flow back into a muscle, it can lead to swelling)

In rare cases, it can occur without any obvious injury.

Chronic compartment syndrome

Chronic compartment syndrome usually occurs in young people who do regular, repetitive exercise – such as running or cycling.

The exact cause is unknown.

One theory is that it’s caused by temporary swelling of the muscles during exercise affecting the blood supply to a whole group of muscles.

Treatments for compartment syndrome

Acute compartment syndrome

Acute compartment syndrome must be treated in hospital using a surgical procedure called an emergency fasciotomy.

The doctor or surgeon makes an incision to cut open your skin and fascia surrounding the muscles, to immediately relieve the pressure inside the muscle compartment.

The wound will usually be closed a few days later. Occasionally, a skin graft may be required to cover the wound.

Chronic compartment syndrome

Chronic compartment syndrome isn’t usually dangerous and can sometimes be relieved by stopping the exercise that triggers it and switching to a less strenuous activity.

Physiotherapy, shoe inserts (orthotics) and non-steroidal anti-inflammatory medicines may help  speak to your GP about this.

Surgery (see above) will only be considered if your symptoms persist despite the above measures. In these cases you’ll go on a waiting list, as chronic compartment syndrome isn’t a medical emergency.

Cervical spondylosis – signs and symptoms

Cervical spondylosis

Cervical spondylosis

Symptoms of cervical spondylosis

Symptoms of cervical spondylosis include neck pain and shoulder pain. The pain can be severe in some cases.

Occasional headaches may also occur, which usually start at the back of the head, just above the neck, and travel over the top to the forehead.

Pain usually comes and goes, with flare-ups followed by symptom-free periods.

Around 1 in 10 people develop long-lasting (chronic) pain.

Other, more severe, symptoms usually only occur if you develop:

cervical radiculopathy – where a slipped disc or other bone pinches or irritates a nearby nerve

cervical myelopathy – where the spinal canal (bones that surround and protect the nerves) becomes narrower, compressing the spinal cord inside

These problems are described in more detail below.

Cervical radiculopathy

The most common symptom of cervical radiculopathy is a sharp pain that “travels” down one of your arms (also known as brachialgia).

You may also experience some numbness or “pins and needles” in the affected arm, and find that stretching your neck and turning your head makes the pain worse.

Cervical myelopathy

Cervical myelopathy occurs when severe cervical spondylosis causes narrowing of the spinal canal and compression of the spinal cord.

When the spinal cord is compressed, it interferes with the signals that travel between your brain and the rest of your body. Symptoms can include:

a lack of co-ordination – for example, you may find tasks such as buttoning a shirt increasingly difficult

heaviness or weakness in your arms or legs

problems walking

less commonly, urinary incontinence
(loss of bladder control)

bowel incontinence (loss of bowel control)

If you think you are experiencing symptoms of cervical myelopathy, see your GP as soon as possible.

Left untreated, cervical myelopathy can lead to permanent spinal cord damage and long-term disability.

Repetitive strain injury – and introduction

Repetitive strain injury


Repetitive strain injury

Repetitive strain injury (RSI) is a general term used to describe the pain felt in muscles, nerves and tendons caused by repetitive movement and overuse.

It’s also known as work-related upper limb disorder, or non-specific upper limb pain.

The condition mostly affects parts of the upper body, such as the:

  • forearms and elbows
  • wrists and hands
  • neck and shoulders

Symptoms of RSI

The symptoms of RSI can range from mild to severe and usually develop gradually. They often include:

  • pain, aching or tenderness
  • stiffness
  • throbbing
  • tingling or numbness
  • weakness
  • cramp

At first, you might only notice symptoms when you’re carrying out a particular repetitive action.

But without treatment, the symptoms of RSI may eventually become constant and cause longer periods of pain. You may also get swelling in the affected area, which can last for several months.

What to do if you think you have RSI

If you develop symptoms of RSI and think it may be related to your job, speak to your employer or occupational health representative.

It may be possible to modify your tasks to improve your symptoms.

See your GP if symptoms continue, despite attempts to change how you work.

Read more about diagnosing RSI.

What causes RSI?

RSI is related to the overuse of muscles and tendons in the upper body.

Certain things are thought to increase the risk of RSI, including:

  • repetitive activities
  • doing a high-intensity activity for a long time without rest
  • poor posture or activities that require you to work in an awkward position

Cold temperatures and vibrating equipment are also thought to increase the risk of getting RSI and can make the symptoms worse. Stress can also be a contributing factor.

A variety of jobs can lead to RSI, such as working at an assembly line, at a supermarket checkout or typing at a computer.

It’s important to work in a comfortable environment which has been appropriately adjusted. Your employer has a legal duty to try to prevent work-related RSI and ensure anyone who already has the condition doesn’t get any worse.

Read more about workplace health.

How RSI is treated

The first step in treating RSI is usually to identify and modify the task or activity that is causing the symptoms. If necessary, you may need to stop doing the activity altogether.

To relieve symptoms, your GP may advise taking a course of anti-inflammatory painkillers (such as aspirin or ibuprofen), or using a heat or cold pack, elastic support or splint.

You may also be referred to a physiotherapist for advice on posture and how to strengthen or relax your muscles. Some people find that other types of therapy help to relieve symptoms, including massage, yoga and osteopathy.

Read more about treating RSI.

How to prevent RSI

Most employers carry out a risk assessment when you join a company to check that your work area is suitable and comfortable for you. You can request an assessment if you haven’t had one.

There are also things you can do to help reduce your risk of RSI, such as:

  • maintaining good posture at work – see how to sit at a desk correctly
  • taking regular breaks from long or repetitive tasks – it’s better to take smaller, more frequent breaks than one long lunch break
  • trying relaxation techniques if you’re stressed

If you work at a computer all day, make sure your seat, keyboard, mouse and screen are positioned so they cause the least amount of strain.

See tips on preventing RSI for more detailed advice about using a mouse and keyboard at work.

Repetitive strain injury – what is RSI and how do we treat it?

Repetitive strain injury

Repetitive strain injury

Repetitive strain injury (RSI) is a general term used to describe the pain felt in muscles, nerves and tendons caused by repetitive movement and overuse.

It’s also known as work-related upper limb disorder, or non-specific upper limb pain.

The condition mostly affects parts of the upper body, such as the:

forearms and elbows

wrists and hands

neck and shoulders

Symptoms of RSI

The symptoms of RSI can range from mild to severe and usually develop gradually. They often include:

pain, aching or tenderness

stiffness

throbbing

tingling or numbness

weakness

cramp

At first, you might only notice symptoms when you’re carrying out a particular repetitive action.

But without treatment, the symptoms of RSI may eventually become constant and cause longer periods of pain. You may also get swelling in the affected area, which can last for several months.

What to do if you think you have RSI

If you develop symptoms of RSI and think it may be related to your job, speak to your employer or occupational health representative.

It may be possible to modify your tasks to improve your symptoms.

See your GP if symptoms continue, despite attempts to change how you work.

Read more about diagnosing RSI.

What causes RSI?

RSI is related to the overuse of muscles and tendons in the upper body.

Certain things are thought to increase the risk of RSI, including:

repetitive activities

doing a high-intensity activity for a long time without rest

poor posture or activities that require you to work in an awkward position

Cold temperatures and vibrating equipment are also thought to increase the risk of getting RSI and can make the symptoms worse. Stress can also be a contributing factor.

A variety of jobs can lead to RSI, such as working at an assembly line, at a supermarket checkout or typing at a computer.

It’s important to work in a comfortable environment which has been appropriately adjusted. Your employer has a legal duty to try to prevent work-related RSI and ensure anyone who already has the condition doesn’t get any worse.

Read more about workplace health.

How RSI is treated

The first step in treating RSI is usually to identify and modify the task or activity that is causing the symptoms. If necessary, you may need to stop doing the activity altogether.

To relieve symptoms, your GP may advise taking a course of anti-inflammatory painkillers (such as aspirin or ibuprofen), or using a heat or cold pack, elastic support or splint.

You may also be referred to a physiotherapist for advice on posture and how to strengthen or relax your muscles. Some people find that other types of therapy help to relieve symptoms, including massage, yoga and osteopathy.

Read more about treating RSI.

How to prevent RSI

Most employers carry out a risk assessment when you join a company to check that your work area is suitable and comfortable for you. You can request an assessment if you haven’t had one.

There are also things you can do to help reduce your risk of RSI, such as:

maintaining good posture at work – see how to sit at a desk correctly

taking regular breaks from long or repetitive tasks – it’s better to take smaller, more frequent breaks than one long lunch break

trying relaxation techniques if you’re stressed

If you work at a computer all day, make sure your seat, keyboard, mouse and screen are positioned so they cause the least amount of strain.

See tips on preventing RSI for more detailed advice about using a mouse and keyboard at work.