Resources for WOMEN
PELVIC FLOOR THERAPY
The new standard of care after pregnancy and delivery is Pelvic Floor Physical Therapy. To best care for your baby, plan to take care of yourself too. An assessment by a PT after your 6 week appointment with your Midwife or OB provides helpful information for recovery. During PT, you will have the chance to rehabilitate and strengthen muscles that were weakened during pregnancy and delivery. This specialized PT can help reduce occurrences of pelvic floor dysfunction (see my blog for more) and increase overall health.
Use this link to find a provider near you: Visit the PT Finder here
A great article on Pelvic Floor Health! It helps explain why more providers are not aware that it can help: What Doctors learn about the pelvic health in med school
Pelvic Floor Therapists in the capital region (upstate NY)
Dr. Heather Tremblay-Croteau, Fern PT (Delmar)
Dr. Katy Scullin, Fern PT (Delmar)
Laura Purificato, Therapeutic Evolution PT (Albany)
Dr. Carin Cappadocia, Keystone Physical Therapy (Albany)
Dr. Courtney McGeary, Keystone Physical Therapy (Albany)
Albany Medical Center Outpatient Physical Therapy (Delmar)
St. Peter’s Health Partners Pelvic Health Center at Albany Memorial Hospital
Regina Hagstrand, 518-371-9572 (Clifton Park)
Molly Conway, The Body Workshop PT (Clifton Park)
Kate Robertson 518-286-4990 (East Greenbush Physical Rehab (St. Peter’s affiliate)
Shannon Regner, Innova PT (Queensbury)
Regional Therapy Center of Saratoga Hospital 518-583-8383
Silvermaple Physical Therapy, 518-713-4106 (Latham)
Seton Health Incontinence Treatment Center 518-268-5380 (Troy)
if you leak while running/jumping
I love this article on Oiselle's Blog about returning to run postpartum. It touches on many factors and addresses the truth that each of us could leak for a different reason. It also highlights the importance of strength training. Oiselle Blog: Pelvic Health for Runners
In 2019, these Return to Run Guidelines were published. There are excellent strength and loading self-tests to guide you on the path to running without symptoms. You can find them here: 2019 Return to Run Guide
On diastasis recti
This means that the left and right side of your rectus abs (six pack) have separated, which is entirely common for women who reach 37 weeks in pregnancy. It's part of a normal process the body goes through; which allows the uterus to expand as the baby grows. Rest, posture, movement strategies, breathwork and physical therapy are important elements of helping the body recover. Here are a few resources to dive further into this topic:
1.Myths on Diastasis Recti By Pelvic Floor Physical Therapy expert, Julie Wiebe
2. 3 Things You MUST Know For Better Core + Pelvic Floor Function Now By Jessie Mundell, Pre & Postnatal Exercise Trainer and Founder of the PostNatal Fitness Academy
3. Brianna Battles' E-book on DR E-book on diastasis recti
Info on prolapse
Article from Girls Gone Strong about prolapse: Can I Exercise With Pelvic Organ Prolapse?
Also visit my blog and the post titled, "Leaking is common but it's not normal" for more on prolapse.
Recovering from a c-section?
Your provider may not have mentioned it, but gently touching your scar can help it heal. Scar mobilization promotes blood flow and healing, which can make a difference years after your c-section. Here is an article that explains why: How to scar massage
Affiliate links
Pregnancy & postpartum Athleticism
I am a graduate and strong supporter of the Pregnancy & Postpartum Athleticism coaching programs. For coaches who train women, you will learn evidence-based strategies for training clients during pregnancy and beyond. Through the course, you join the ranks of an impressive group of coaches, pelvic floor therapists and birth professionals from around the globe.
For athletes returning to their favorite activities after having a baby, there are great courses you can take right in the comfort of your home - a no brainer! All programs here
Athlete Guides
Check out the excellent free resources from Brianna Battles' website: Exercise during Pregnancy, the No Pee cheatsheet, Common Mistakes for Athletes & Their Coaches and more about Diastasis Recti. Athlete Guides
To find a Pregnant & Postpartum Athleticism Coach near you, use this map.
Equipment I LOVE from Perform Better:
A lot of great products from a reputable company in the northeast I've been buying from for years.
I use the mini bands every day - they're awesome especially since my kids no longer steal them and wear as headbands. Great set of mini bands - 4 pack
I have weights (dumbbells & kettlebells) that I use three times per week.
I like the resistance bands with handles (search First Place Exercise Tubing with Foam Handles), which pair well with the Thera-band Door Anchor. The closed loop bands are useful too.
I am also a graduate of the PostNatal Fitness Academy. This program changed the course of my career and has also connected me with countless talented colleagues all over the world.
Learn more about it here: Postnatal Fitness Academy
*Some of the links on this page may be affiliate links, meaning that I make a small commission if you decide to purchase something from my link. This does not affect the price you pay and occasionally you may get access to a better deal through my link. I would never recommend a product or a professional that I did not stand behind 100%.