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Did you know that January is Self-Love month? Masturbation, or the act of sexually stimulating yourself, has many scientific health benefits and no severe side effects. Once referred to as the “solitary vice” and purported to cause ailments like poor digestion, memory loss, and impaired vision by leading doctors such as Dr. John Kellogg (yes, the same man that invented Kellogg's Cornflakes), our scientific understanding of the benefits of masturbation has come a long way. Research now supports the fact that masturbation is a healthy practice and offers a host of benefits for our mental and physical health. Let’s dive deeper:

A tiger is chasing you through the forest and you're running as fast as you possibly can. Your body has undergone a series of neurological and hormonal sequences to mobilize your body by increasing blood flow and nutrient availability so that you can run, run, run. Our bodies are designed to react to stress in ways that protect us and mobilize us to act. Fortunately in our modern world, running from tigers is not on our regular list of stressors, but the body’s reaction to life’s demands - such as opening a stressful email or navigating hellish traffic to make it to an appointment on time - can elicit the same response from within our body. From a hormonal and neurological perspective, we do not decipher if we are running from a tiger or simply trying to finish a work project by a deadline.

Do you regularly feel drained? Have you ever tried fixing it by getting a full night’s sleep and still felt tired, fatigued, or burnt out? We all know sleep is critical for our health (and for more information on why, check out our blog post on Sleep Hygiene), but we could be lacking in other types of rest other than sleep. In fact, Dr. Saundra Dalton-Smith, a board-certified internal medicine doctor, describes 7 different types of rest we all need to prevent burnout, improve energy, and for our long-term health. Based on her clinical practice and research, she found that we require sufficient rest in all seven categories to maintain energy, happiness, creativity, and fulfilling relationships in the face of big life events and daily stressors.

For many, the New Year is a time for making resolutions and building healthier habits. The good news is that usually the habits that are most important for overall health are also the best ways to support a happy and healthy pelvis. These habits include prioritizing movement and exercise, getting adequate rest, drinking plenty of water, eating nutritious food, managing stress, and connecting with loved ones and your community.

Did you know that jaw pain and pelvic pain often occur together? It is common for people who have jaw pain, or issues with their tempomandibular joint (known as the TMJ), where the jaw meets the skull, to have issues with their pelvic floor muscles as well. Common symptoms that could indicate TMJ dysfunction include jaw pain, teeth grinding, headaches, neck or shoulder pain, difficulty chewing and tooth pain. 

Thanks to social media, word of mouth, and increasing awareness of the pelvic floor muscles, pelvic floor physical therapy (PT) has become more and more mainstream.

Want to know who benefits from this specialty treatment, and if you are a candidate for pelvic PT? Read on to find out!

While many people have heard of the sciatic nerve and sciatica, it is rare to hear people talk about the pudendal nerve, or understand how unwanted pelvic symptoms may be connected to issues with that nerve. Yet, many pelvic floor problems are affected by the function or dysfunction of the pudendal nerve, and understanding the anatomy and the roles it plays in our body could unlock the key to healing.

Pelvic Floor Physical Therapy is a specialized field practiced by clinicians who have undergone unique training and education. Similarly, practitioners utilize unique tools and techniques to serve their patients. Below are some of the more common tools and equipment your pelvic floor physical therapist might incorporate or suggest during your treatment.

Secreted daily from vaginal and cervical glands, vaginal discharge is a combination of fluids and cells that serves to remove old cells, provide lubrication, and protect against infection and irritation. The amount, consistency, and color of discharge varies from person to person, and according to where you are in your reproductive cycle. 

The COVID-19 pandemic has impacted individuals on physical, psychological, and social levels, both as byproducts from the pandemic, and as effects from the infection itself. Our scientific understanding of the short-term and long-term implications of how the virus impacts various systems in the body is increasing, and in particular, new research shows that the COVID-19 pandemic and virus have adversely affected pelvic health. Negative pelvic health changes such as decreased bladder control, onset and exacerbation of sexual health issues, and worsening of prolapse symptoms are associated with changes in lifestyle, work-life, acces to care, and social habits related the pandemic, as well as physical effects from COVID-19 infections.

Menopause is a natural biological process that marks the end of experiencing menstural cycles, and is defined as going 12 months without having a menstrual period. Perimenopause refers to the process leading up to menopause, in which the ovaries gradually stop producing eggs, and may include longer periods, longer gaps between periods, and irregular menstrual cycles before ovulation stops. The average age to reach menopause is 51 in the United States. Surgical removal of a person’s ovaries such as in a total hysterectomy also cause the onset of menopause. 

We have all had the thought, “I’ll just catch up on sleep this weekend” or “Man, do I need some coffee this morning”.  A good night’s sleep can be an underestimated tool in our health and recovery.  The National Sleep Foundation recommends 7 or more hours a night for those between the ages 18-60.(1) That equates to about a third of our day, indicating a high level of importance.

Always have to pee? Have the urge to pee and then very little comes out? Pain in the bladder or pelvic region? Ever feel like you have a UTI but testing shows otherwise? These symptoms might be associated with Interstitial Cystitis or Bladder Pain Syndrome (BPS), a chronic condition that affects men and women of all ages.

Crossfit, is a wildly popular branded fitness program that involves constantly varied functional movement performed at high intensity, and incorporates interval training, Olympic weightlifting, plyometrics, gymnastics, calisthenics, and powerlifting.

The benefits of strength training are undeniable. In fact, the Department of Health and Human Services recommends strength training for all major muscle groups at least two times per week. Challenging your muscles to move through resistance from weights, bands, machines, or even body weight helps develop and maintain strong bones; increases muscle growth, power, and endurance; increases metabolism; reduces the risk of injury; and helps manage chronic conditions such as back pain, arthritis, diabetes, heart disease, and depression.

As challenges of life build-up, it is easy to lose inspiration, fall off the workout wagon, or even develop anxiety, depression, and profound sadness. The commonly used phrase “If it hurts don’t do it” prevails, and performing the activities we love, and our happiness,  suffers.  

How would you feel if you went to a healthcare professional, and they suggested a fitness plan for your face? 

As 2022 unravels, and we all embark on New Year resolutions, perhaps a pelvic health improvement plan should be part of our plan for improved health. Often left behind in anatomy education, medical visits, and overall health awareness and articles, it’s time the pelvic floor muscle was center stage and a part of our daily routine. Understanding this part of our anatomy may be mysterious, daunting, or even just a brand new experience. This article suggests 3 tips to enhance your pelvic health in 2022 after explaining some basics about the muscle, what it does, and where it’s been all our lives. 

The holiday season has found us and everyone I speak to agrees: it came up fast. Where happiness, gift-giving, joy, cheer are absolutely a part of the holidays, the shadow side of the holidays exists for everyone as well, especially for people suffering from chronic pain. Expressions of exhaustion, disbelief that the world is still struggling with the pandemic, fear, pain, loneliness, and even guilt and shame make persistent appearances in my daily conversations whether those conversations are social, with colleagues, or with patients.  

N2 Physical Therapy would like to thank Hilary, founder of "Love, Glitter Girl" for her dedication to pelvic floor health and awareness. Please see her article and interviews with Hollie Neujahr, PT, DPT, CLT, CMTPT, MBA and Patty Bomarito, PT, DPT about pelvic floor, physical therapy, and how to find the care you need to achieve the excellent pelvic health you deserve!

Three Useful Facts About Male Anatomy to Promote Pain Free Fitness, Sex and Everyday Living:  Unpacking the relationship between the male genitalia, low back and hip and how it effects sex, fitness and everything in between. 

You’ve probably heard the expression, “you are what you eat.” But, what if you can’t digest the foods that you’re eating?

Toilet training is a challenge for parents and caregivers.  It can be distressing when children are unable to achieve control of their bladder or bowels.  Especially as children grow and develop, they may experience frustration, anger, or a sense of helplessness when they cannot seem to achieve the same level of control as their peers.  

We are living in a unique time where our stressors seem to have stressors. Most of us notice how these stressful situations affect our bodies: changes in appetite, sleep, and mood changes, but subtle changes are also occurring in our pelvic floor.

When it comes to returning to exercise after giving birth, running continues to be one of the most popular exercise activities due to its convenience.  The majority of runners in the United States in road races are women, with the most popular distance being the 5K.   A common mistake for mothers following childbirth is returning to activity too soon, and without proper instruction and evaluation of their exercise form.  At N2 Physical Therapy, we examine the abdominal, hip, and gluteal muscles, as well as pelvic floor muscles.

This post will provide you with insight on common signs and symptoms of pelvic floor dysfunction in runners – whether you are a weekend warrior, marathoner, or working on completing your first mile.

Many of us don’t have a great sense of what’s normal and what’s not when it comes to bladder habits

There are many differences between deliveries, and often times women consider the best ways to prepare for the event. However, physical therapy is rarely a part of that plan!

One common complaint pelvic floor physical therapists hear from women post-partum is “I want to get rid of my pooch – I keep getting asked if I am pregnant again.”

There is one perennial piece of advice that women are bombarded with day in and day out - “DO YOUR KEGELS”.

There are 650+ muscles in the human body, but none are shrouded in mystery like the pelvic floor. 

The pelvic floor is an important group of muscles that lives in the bottom of the pelvic bowl.  These muscles influence bladder, bowel, and sexual function, and play an important role in spinal stability.

In order to understand what actually goes on during a pelvic floor physical therapy evaluation, we must first ask ourselves, “What is the pelvic floor?”

In case you didn’t hear, January is Cervical Health Awareness Month. According to the American Cancer Society, the purpose of this campaign is to increase the public’s awareness of cervical cancer screening.

More and more health specialists are talking about and treating this mysterious tissue.

October is Breast Cancer Awareness Month and it is also National Physical Therapy Month, so it seems fitting that this month’s blog is about both! 

A newborn baby will nurse every 2-3 hours during the day and sometimes through the night.  It is a wonderful bonding experience but he hours and hours of holding your baby can lead to aches and pains.

Men’s Health Week, which spans June 12–16, encourages men and boys to take action and prioritize their health. In honor of this week, we would like to share Jake’s story.