Physiotherapy

How Physiotherapy Can Help Seniors Manage Incontinence

by Mobility Improvement

Dealing with incontinence as we age can be frustrating. But here’s the thing: it’s more common than you might think, especially among seniors. Pelvic floor physiotherapy in Edmonton offers a gentle and effective way to strengthen those often-overlooked muscles. Our approach gives you better control and, most importantly, boosts your confidence. We’re committed to helping you regain control, improve your quality of life, and reduce the anxiety that often accompanies incontinence.

Understanding Incontinence in Seniors

Incontinence is, unfortunately, a common issue for many seniors. Whether it’s an occasional leak when you laugh or a more persistent problem, it’s something a lot of older adults face. The causes can vary from weakened pelvic floor muscles, which support your bladder and bowel, to neurological conditions or even certain medications.

As we age, these muscles can lose strength, just like any other muscle in the body. When that happens, controlling the bladder becomes harder, leading to those inconvenient leaks or the sudden, urgent need to find a bathroom.

How We Can Help with Incontinence Through Physiotherapy:

Biofeedback and Electrical Stimulation

Our pelvic floor physiotherapy in Edmonton provides biofeedback, which is like having a personal coach for your pelvic floor muscles. By using sensors, we offer real-time feedback on how your muscles are doing, helping both you and our physiotherapists understand what’s going on. With this insight, we teach you how to properly engage those muscles during exercises.

Biofeedback:

  • Surface Electromyography (sEMG): We place sensors on your skin to monitor the activity of your pelvic floor muscles. This technique is great for improving muscle control, especially for seniors dealing with incontinence.

Electrical Stimulation Techniques:

  • Transcutaneous Electrical Nerve Stimulation (TENS): We provide TENS by placing electrodes onto the skin to stimulate your pelvic muscles and help reduce pain, making it easier to manage incontinence by boosting muscle response.

Modalities:

  • Shockwave Therapy: We use sound waves to encourage tissue healing, which strengthens your pelvic muscles and reduces incontinence.
  • Ultrasound Therapy: We offer ultrasound therapy to deliver deep heat to your pelvic tissues, promoting healing and reducing muscle weakness tied to incontinence.
  • Dry Needling: Our physiotherapists use dry needling to target trigger points in the pelvic muscles, relieving tension, improving muscle function, and helping you better manage incontinence.

Strengthening Pelvic Floor Muscles

We provide pelvic floor physiotherapy exercises, including Kegels, which specifically target the muscles supporting your bladder. By regularly doing these exercises with our guidance, you can boost the strength and coordination of pelvic health of older people, making it easier to control your bladder.

  • Kegel Exercises: We guide you through repeatedly contracting and relaxing your pelvic floor muscles. Kegels are key to strengthening these muscles and managing incontinence.
  • Pelvic Tilts: We offer pelvic tilts, gentle movements that engage your lower abdominal and pelvic floor muscles. They help improve muscle coordination, which can reduce incontinence symptoms.

Improving Bladder Control

A stronger pelvic floor means better bladder control, which translates to fewer leaks. Our physiotherapists help you through bladder retraining, where we gradually increase the time between bathroom visits, giving you even more control.

  • Bladder Retraining: We assist you in slowly stretching out the time between trips to the bathroom, helping to improve bladder control and cut down on incontinence.
  • Quick Flicks: We teach you quick flicks, an exercise that involves rapidly contracting and relaxing your pelvic floor muscles. This helps strengthen your muscle response and control, reducing those pesky incontinence episodes.

How to Do Quick Flicks

  1. Get Comfortable: Sit, stand, or lie down—whatever works best for you.
  2. Contract and Release: Quickly tighten your pelvic floor muscles and then immediately relax.
  3. Repeat: Do 10-20 reps in a set, aiming for three sets a day.
  4. Breathe Normally: Don’t forget to breathe as you go.

Reducing Urgency

Urge incontinence—where you feel a sudden, overwhelming need to go—can be pretty stressful. We help manage that urgency by calming the involved muscles and nerves through a mix of exercises and relaxation techniques.

  • Pelvic Floor Muscle Relaxation: We focus on helping you relax your pelvic floor muscles during moments of urgency, which aids in controlling urge incontinence and reducing that overwhelming need to pee.

Pelvic Floor Drops

How to Do It:

  1. Sit or lie down in a position that feels good for you.
  2. Breathe in deeply through your nose.
  3. As you breathe out, imagine your pelvic floor muscles gently dropping or lengthening downward.
  4. With each exhale, concentrate on the feeling of your pelvic floor releasing tension.
  5. Continue this process with each breath, allowing your pelvic floor to relax more with each exhale.

Benefits:

Pelvic floor drops are all about letting go. They help you release unnecessary tension, making it easier to manage urgency and improve your overall pelvic floor relaxation. This can be especially beneficial if you’re managing urge incontinence or general pelvic discomfort.

Manual Therapy Techniques

Beyond pelvic exercises, we also provide manual therapy to manage incontinence effectively. Our techniques include gentle internal or external manipulation to release tight muscles, improve tissue mobility, and enhance blood flow to the area. If your incontinence is linked to muscle tension or scar tissue, our manual therapy can restore normal function and ease discomfort.

  • Myofascial Release: We apply gentle pressure and stretching to release tightness in your pelvic floor muscles, reducing incontinence caused by muscle tension.
  • Trigger Point Therapy: We target specific tight spots or knots within the pelvic floor muscles with trigger point therapy. By releasing these trigger points, we alleviate discomfort and improve your control over incontinence.
  • Scar Tissue Mobilization: We work on breaking down adhesions and improving tissue flexibility around the pelvic floor, helping to restore normal function and reduce incontinence related to past surgeries or injuries.

Managing Incontinence

Beyond the physical benefits, we recognize that gaining control over incontinence can give your confidence a major boost. Not having to worry about leaks or racing to the bathroom means you can fully enjoy social activities, travel, and everyday life without the constant anxiety of an accident.

  • Standing Heel Raises with Pelvic Floor Contraction: We guide you in doing standing heel raises while contracting your pelvic floor muscles. This exercise promotes balance and muscle coordination, helping you feel more stable and confident in managing incontinence during daily activities.

Reclaim Your Freedom with 50 Plus Physio

Our pelvic floor physiotherapy in Edmonton is more than just a treatment—it’s a game-changer when it comes to managing incontinence. From strengthening your pelvic floor muscles to improving bladder control and reducing urgency, our 50 Plus Physio makes a big difference. Plus, the confidence you gain from regaining control over your body is priceless. So, if incontinence is something you’re dealing with, our pelvic floor rehab could be the key to reclaiming your freedom and peace of mind.

Ready to take control of your incontinence and boost your confidence? Reach out today with our registered physiotherapists at geriatric physiotherapy in Edmonton and start your pelvic floor rehab journey. Don’t wait—your quality of life is worth it!

Senior man exercising with personal trainer.

How Can Physiotherapy Help Maintain Muscle Mass in Seniors?

by Mobility Improvement

As we age, maintaining muscle mass becomes increasingly important for overall health and mobility. At 50Plus Physiotherapy in Edmonton, we understand the unique challenges seniors face in preserving their strength and endurance, especially when dealing with sarcopenia, the age-related loss of muscle mass. Our physiotherapists are here to help you stay active and strong through tailored exercise programs and therapeutic techniques. 

What is Sarcopenia? 

It is the gradual decline in muscle mass and strength that occurs with aging, and it can significantly affect older people by reducing their mobility, balance, and overall quality of life. The primary causes of sarcopenia include a decrease in physical activity, hormonal changes, inadequate nutrition, and chronic illnesses. Symptoms often start with muscle weakness, fatigue, and difficulty performing daily tasks, eventually leading to an increased risk of falls and fractures. 

Why Muscle Mass Matters and How Physiotherapy Can Help

Maintaining muscle mass and aging go hand in hand. Strong muscles support our bones, aid in balance and coordination, and are essential for performing daily activities. Without adequate muscle mass, simple tasks like climbing stairs or carrying groceries can become challenging. Physiotherapy for older adults focuses on exercises and activities designed to build strength, improve balance, and enhance mobility. At our physiotherapy clinic in Edmonton, we create customized plans that cater to each individual’s needs and abilities. Here’s how physiotherapy can help:

Regular Assessments:

To monitor your progress, we conduct regular assessments and adjust your treatment plan as needed. This ensures that you’re always on the right path to preventing muscle loss with age.

  • Endurance Testing: We check out your cardiovascular and muscular endurance with activities like walking tests or timed stair climbing. This gives us a good idea of your stamina and overall fitness level.
  • Gait Analysis: If needed, we take a look at your walking pattern to spot any abnormalities or issues that might impact your mobility and muscle function.

Personalized Exercise Programs:

Our physiotherapists will create a customized exercise plan designed to build muscle strength and improve endurance. These programs often include resistance training, which is essential for combating muscle loss and aging.

  • Resistance Training: The key to fighting off muscle loss and the effects of aging is resistance training. We use weights, resistance bands, or body-weight exercises to build muscle strength. Think squats, leg presses, and bicep curls.
  • Balance and Coordination Exercises: To help reduce the risk of falls and boost stability, we add balance training. Simple activities like standing on one foot, heel-to-toe walking, or using balance boards can work wonders.

Manual Therapy:

Our physiotherapists use manual therapy techniques, such as massage, joint mobilization, and stretching, to enhance muscle function, improve circulation, and reduce pain and stiffness. This hands-on approach complements your exercise program and supports overall muscle health.

  • Joint Mobilization: This involves gentle, controlled movements of your joints to enhance their range of motion and function. It helps relieve stiffness, boost flexibility, and reduce discomfort, making it more manageable to stay active and maintain muscle mass.
  • Stretching: Our physiotherapists use different stretching techniques like static and dynamic stretching, as well as (PNF) proprioceptive neuromuscular facilitation. These stretches help lengthen tight muscles, improve flexibility, and prevent injuries.
  • Trigger Point Therapy: This method targets tight, painful knots in the muscles called trigger points. By applying pressure to these spots, we can ease muscle tension and pain, boosting overall muscle function.
  • Manual Lymphatic Drainage (MLD): MLD is a gentle massage method that stimulates the lymphatic system, aiding in the removal of waste and toxins from the body. It can reduce swelling, improve circulation, and support muscle recovery.

Therapeutic Modalities:

We incorporate various therapeutic modalities, including ultrasound, electrical stimulation, and heat or cold therapy, to support muscle recovery, reduce inflammation, and alleviate discomfort. These modalities are tailored to your needs and integrated into your sarcopenia treatment plan to maximize benefits.

  • Ultrasound Therapy: This uses sound waves to penetrate deeply into your muscle tissue, promoting blood flow, minimizing inflammation, and accelerating the healing process. It’s great for maintaining muscle mass and function.
  • Electrical Stimulation (E-Stim): E-Stim involves applying mild electrical currents to your muscles. This can help reduce pain, boost muscle strength, and improve muscle function. It’s especially useful for targeting weak muscles.
  • Laser Therapy: Low-level laser therapy (LLLT) uses light energy to cut down pain and inflammation, stimulate healing, and enhance muscle recovery. It’s a non-invasive way to support overall muscle health.
  • TENS (Transcutaneous Electrical Nerve Stimulation): TENS therapy utilizes low-voltage electrical currents to alleviate pain by stimulating your nerves. It’s handy for managing chronic pain and discomfort, facilitating easier staying active and maintaining muscle mass.

Nutritional Guidance: 

Proper nutrition is crucial in supporting muscle health. We offer guidance on dietary choices that can help prevent sarcopenia in older adults, ensuring you get the necessary nutrients to support muscle growth and maintenance.

  • Protein Intake: Getting enough high-quality protein is key for muscle growth and repair. We suggest adding lean meats, fish, eggs, dairy items, legumes, and plant-based proteins such as tofu and quinoa to your diet.
  • Omega-3 Fatty Acids: Omega-3s, present in fatty fish, flaxseeds, and walnuts, help reduce inflammation and support muscle health. Including these in your meals can help maintain muscle mass.

Empower Your Golden Years with Stronger Muscles:

Keeping muscle mass as we age is crucial for overall health and mobility. At 50Plus Physio, we offer a comprehensive approach that includes personalized exercise programs, nutritional guidance, regular assessments, manual therapy, and therapeutic modalities. Our physiotherapy in Edmonton supports older adults every step of the way, ensuring they stay strong, active, and independent.

Ready to take charge of your muscle health and boost your well-being? Don’t wait any longer. Reach out to our clinic today to book your consultation and start your personalized physiotherapy program.

A group of senior women engage in various yoga exercises

5 Gentle Pelvic Floor Exercises for Seniors to Try at Home

by Mobility Improvement

Maintaining good pelvic floor health is super important as we get older, but it’s common for seniors to face issues like urinary incontinence or pelvic organ prolapse because of weakened muscles. We at 50+Physio are here to help, offering specific exercises and techniques to strengthen those muscles and boost control. Pelvic floor physiotherapy in Edmonton helps seniors regain confidence, improve their quality of life, and make daily activities more comfortable and independent. 

Five Easy Pelvic Floor Exercises for Seniors to Try at Home:

Our pelvic floor physiotherapists suggest gentle exercises that are easy to do at home and can make a big difference in your day-to-day life. Let’s dive into five simple pelvic exercises that seniors can try at home to boost strength and control. Ready to get started?

1. Kegels:

How to do it:

  • Sit comfortably or lie down.
  • Activate your pelvic floor muscles as if you are attempting to stop urine flow.
  • Hold for 3-5 seconds, then relax for the same amount of time.
  • Repeat ten times.

Benefits of Kegels for Seniors:

Kegels offer several fantastic benefits, especially for seniors. First off, they help strengthen the pelvic floor muscles, which can be a game-changer for managing urinary incontinence. This means fewer unexpected leaks and more confidence in daily activities. 

 

They also support pelvic organ health, reducing the risk of prolapse, where organs like the bladder or uterus slip out of place. 

 

Plus, by improving muscle control and strength, Kegels can enhance overall pelvic health for older people, contributing to better balance and stability. It’s a simple exercise with big rewards!

2. Bridge Pose:

How to do it:

  • Lie on your back, knees bent, and your feet resting on the floor spaced hip-width apart.
  • Gradually lift your hips towards the ceiling, squeezing your pelvic floor muscles as you rise.
  • Hold for a few seconds, then lower back down.
  • Repeat ten times.

Benefits of Bridge Pose for Seniors:

Bridge Pose is a fantastic exercise for seniors because it strengthens not just the pelvic floor but also the glutes and lower back muscles. This exercise can help improve posture and spinal alignment, making everyday movements easier and reducing the risk of back pain. 

 

By engaging the pelvic floor muscles while lifting the hips, seniors can enhance their muscle control and stability. Plus, it’s great for overall mobility and can even give a gentle boost to your core strength. All in all, Bridge Pose is a wonderful addition to any senior’s exercise routine!

3. Pelvic Tilts

How to do it:

  • Lie on your back with your knees bent and feet resting flat on the floor.
  • Activate your pelvic floor muscles and gently tilt your pelvis upward.
  • Hold for a few seconds, then release.
  • Repeat ten times.

Benefits of Pelvic Tilts for Seniors:

Pelvic tilts are great for seniors because they gently work the pelvic floor and lower abdominal muscles. This exercise helps improve flexibility in the pelvic region, which can ease lower back pain and enhance overall mobility. 

 

By regularly doing pelvic tilts, seniors can strengthen their core, leading to better posture and stability. Plus, it’s a low-impact move that’s easy on the joints, making it perfect for daily practice. Incorporating pelvic tilts into your routine can help maintain pelvic health and keep you moving comfortably throughout the day.

4. Seated Marching:

How to do it:

  • Sit on a chair with your feet planted flat on the ground.
  • Lift one knee towards your chest while activating your pelvic floor muscles as you lift.
  • Lower the leg and switch to the other side.
  • Repeat ten times for each leg.

Benefits of Seated Marching for Seniors:

Seated marching is a fantastic exercise for seniors because it’s easy on the joints and can be done from the comfort of a chair. This exercise helps strengthen the pelvic floor muscles while also working on hip flexors and lower abdominal muscles. This can enhance your balance and coordination, making it easier to walk and move around. 

 

Plus, it’s a great way to keep your legs active, which can boost circulation and reduce the risk of blood clots. Seated marching is perfect for incorporating gentle movement into your day and maintaining overall pelvic health.

5. Squats:

How to do it:

  • Stand with your feet shoulder-width apart.
  • Lower yourself into a squat position as if you’re going to sit in a chair while tightening your pelvic floor muscles.
  • Return to the standing position.
  • Repeat ten times.

Benefits of Squats for Seniors:

Squats are excellent for seniors because they work multiple muscle groups at once, including the pelvic floor, thighs, and glutes. This exercise helps improve strength and stability, which is essential for keeping your balance and avoiding falls. Squats also enhance flexibility in the hips and knees, making everyday movements like rising from a chair or stooping to pick up items much easier. 

 

Also, by engaging the pelvic floor muscles during squats, seniors can boost their muscle control and support overall pelvic health. It’s a simple yet powerful exercise that can make a big difference in your daily life.

Achieving Comfort and Confidence:

Our pelvic floor physiotherapy in Edmonton is a game-changer for seniors looking to boost their quality of life. At 50 Plus Physio, we focus on strengthening and maintaining pelvic muscle function through comprehensive pelvic floor rehab. It’s not just about managing problems – we’re all about promoting overall pelvic health and boosting confidence in your daily activities. Our geriatric physiotherapy helps seniors stay independent and enjoy an active, comfortable lifestyle well into their golden years.

 

Looking to boost your pelvic health and feel more confident in your daily activities? Book a consultation with our experienced pelvic floor physiotherapists today. Your pelvic health is important—let us help you achieve your best well-being!