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Female Pelvic Floor Therapy: What To Expect on Your First Visit

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Media Appearances by Heather Jeffcoat, DPT on Physical Therapy's Role in Pelvic Floor Health, Chronic Pain and General Conditioning

Heather Jeffcoat, DPT

Heather Jeffcoat, DPT has been a featured writer in a number of print publications, and her increasing recognition as a leading expert in her field has resulted in appearances on "Loveline with Mike and Dr. Drew", Popsugar, Health, Cosmo, ABC and more. The demand for her expertise is on the rise as more and more folks seek to remedy the issues that Heather and her team regularly deal with.

For media inquiries, please use our secure contact form here.

Foam Roller to Release Muscle Tension
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In this article by Nicole Pajer for the Huffington Post I was asked to discuss the best foam roller to release muscle tension. Here is a brief synopsis of the article, along with a link to the full article below.

Heather Jeffcoat, DPT

When the pandemic struck, those unaccustomed to working at home found themselves scrambling to put together makeshift workstations. Many spent the past year-plus using laptops on the couch, hunching over a tablet at the kitchen table or looking down at their phones while simultaneously trying to help their kids stay engaged in virtual school.

But now we’re feeling the effects of those bad work setups we thought we’d been getting away with. And even some seasoned work-from-homers aren’t doing things in a posture-friendly manner.

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shoutout la Interviews Heather Jeffcoat about Pelvic Health
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Each day, SHOUTOUT LA talks to a local business or creator to spark meaningful conversations with the mission of helping change the way people spend their money - with greater impact and within their local communities. In this article SHOUTOUT LA Interviews Heather Jeffcoat, DPT to discuss her advocacy for better pelvic health for all.

SHOUTOUT LA Interviews Heather Jeffcoat

SHOUTOUT LA nominated Heather Jeffcoat this month for a Los Angeles based shoutout. In the interview they discuss Jeffcoat's legacy and career, her approach to care for chronic pain, her book called "Sex Without Pain: A Self Treatment Guide to the Sex Life You Deserve", and, finally, a locals recommendation on the perfect weekend for a visitor to the LA area.

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Compression Boots for Recovery
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When Julia Sullivan reached out to me for an article at SHAPE on compression boots for recovery entitled "These Compression Therapy Boots Helped Me Recover from 300-Pound Deadlifts", I was glad to provide some input. What follows is a brief synopsis of the article, with a link to the full article below.

Heather

"Compression therapy does just that - compresses an area of the body to reduce swelling and speed up muscle recovery," Dr. Chad Walding explains. ...Any athlete putting major stress on their lower limbs — say, ultramarathoners or triathletes — could benefit from using the compression boots for recovery. "Compression [therapy] can help add to their recovery routine and potentially improve performance," he explains.

Sports recovery aside, however, Heather Jeffcoat, D.P.T., owner of Fusion Wellness & Physical Therapy in Los Angeles, adds that compression boots for recovery, like the Therabody RecoveryAir, can also provide important medical help for certain patients. For example, in people with venous insufficiency (when the veins in your legs don't allow for blood to flow properly back to the heart), patients will often require more manual lymphatic drainage, mechanical support with compression boots, or compression socks or hosiery, she explains.

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best yoga mats of 2021
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When Christabel Lobo reached out to me for an article on yoga mats entitled "The 9 best yoga mats of 2021, according to yoga teachers", I was glad to provide some input. What follows is a brief synopsis of the article, with a link to the full article below.

Kasia

If you're looking to try out yoga, you'll need a mat. But if you're wanting to cultivate a regular practice, it's important to think very carefully about which you buy: "When we first begin a yoga practice, we are looking for a sanctuary to slow down and breathe. It needs to be a place that you recognize as your time to slow down," Vinita Laroia, a 300 RYT-certified yoga and meditation teacher with over 20 years of experience, told Insider.

Considering you touch your yoga mat every time you practice, this item can create that familiar space as soon as you step onto it, whether you're unrolling in your living room, a studio, or while traveling away from home.

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Accessible Sex Toys for People With Disabilities

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When Tabitha Britt reached out to me for an article on My Sex Toy Guide entitled "Accessible Sex Toys for People With Disabilities, I was glad to provide some input. What follows is a brief synopsis of the article, with a link to the full article below.

Heather

Pleasure is a basic human need, but when it comes to catering to people with a disability or chronic illness, it may seem like the sex toy industry missed the mark. If you know where to look and what to look for, however, you’ll find that there are a number of affordable and accessible sex toys for people with disabilities just waiting to be enjoyed, over and over again.

As someone who deals with painful intercourse and a flaming urethra (symptoms of endometriosis and interstitial cystitis) on a regular basis, I’ve spent quite a bit of time researching and trying out different toys and lubes to see which ones are safe, effective, and work best for me and my needs.

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Causes for Lower Back Pain
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This Livestrong article by Christina Vogt was published on April 9, 2021 and discusses the many causes for lower back pain and lower stomach pain. Here is a brief synopsis with a link to the full article below.

Heather Jeffcoat

Causes for Lower Back Pain and Pain in Your Lower Stomach

Here’s What It Could Mean

If your stomach is churning or cramping and your lower back is aching, it's important to know that the causes for lower back and lower stomach pain can range widely. Depending on your pain level, you may benefit from ringing your doctor's office to figure out what's causing it and get relief.

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Is it hard to get down on the floor?
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This Livestrong article by Amanda Capritto, CPT, CF-L1 was published on May 3, 2021 and includes some of my input on the best ways to improve your ability to get down on the floor - and back up again! Here is a brief synopsis with a link to the full article below.

Heather Jeffcoat

Is it Hard to Get Down on the Floor?

Here’s What Your Body is Trying to Tell You

Sitting on the floor probably isn't your first choice, but sometimes you need to get down there to clean, play with grandbabies or make space for someone else to sit on the couch. No big deal — until getting down on the floor becomes too tough to manage.

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Best Massage Guns
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The best massage guns boost workout recovery by improving blood flow and reducing muscle tension.

The signs of a great workout are unmistakeable: You’re sweaty, you’re tired, and your muscles are on fire. But the next day? That jolt of energy is often replaced with uncomfortably achy muscles. The good news: Soreness, tightness, and just straight up pain isn’t something you have to suffer through. If your average foam roller just isn’t doing the the trick, these are the best massage guns that can help improve your recovery.

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Stop Peeing Just In Case
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I was asked by Shelby Heinrich of BuzzFeed for my advice on how peeing too often can affect your bladder health, and how to "stop peeing just in case" when your bladder is only half full instead of at full capacity. Here is a brief summary with a link to the full article.

Heather Jeffcoat

I don't know about you, but I was always taught growing up that it's good to pee before leaving the house, "just in case."

Not really sure if you actually need to go? Just pop a squat and see what happens!

Makes sense, right? Why not pee now in order to avoid having to pee later, at a more inconvenient time? Well, according to TikToker @nosuchthingastmi, it's actually not a good idea!

In the TikTok, she explains that if you frequently urinate when you don't actually need to, you're emptying your bladder when it's only half full instead of at full capacity.

This can lead to increased feelings of urgency because your bladder gets used to functioning at a lower capacity than it's supposed to. Once that happens, you need to retrain your bladder so it stops signaling that it needs to be emptied when it's really only half full.

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One Shoulder Is Stronger Than the Other
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Livestrong reached out to Fusion Wellness' own Kasia Gondek, a physical therapist and certified strength and conditioning specialist, for some tips on how to determine if one shoulder is stronger than the other, and how to keep your shoulders in balance. Here is a brief synopsis with a link to the full article below.

In an ideal world, we would all have perfectly balanced strength and crush workouts left and right. But here in the real world, however, many people struggle with muscular imbalances that make certain movements extra challenging.

Shoulder imbalances are particularly prevalent, says Kasia Gondek, physical therapist and certified strength and conditioning specialist at Fusion Wellness and Physical Therapy. It's common — but not normal — for one shoulder to have less strength, activation or coordination than the other, Dr. Gondek says.

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Home Fitness Products
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The following excerpts are from an article at Bustle.com where they requested my input on affordable products for your own home gym. A link to the full article is shown below.

Heather Jeffcoat

We only recommend products we love and that we think you will, too.

We may receive a portion of sales from products purchased from this article, which was written by our Commerce team.

Working out at home is more common than ever right now, and everyone is on the hunt for space-efficient gym equipment that doesn't cost a fortune. To help you upgrade your exercise routine, Bustle reached out to fitness experts who offered their recommendations for the most effective home fitness products on Amazon. Best of all, each of these items costs under $40, so you can break a sweat without breaking the bank.

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sex with my boyfriend is always painful
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I was featured in the Independent as a resource for answers to the question "Why is sex with my boyfriend is always painful?" in a recent article at the website of the Irish Independent newspaper. There is a link to the full article shown below.

Heather Jeffcoat

Author: Mary O'Conor

I am 24 years of age and ever since I became sexually active, I have experienced a lot of pain. I don't have any medical issues down below. I'm on a contraceptive that is an injection every three months. I dread sex every time, which I know isn't healthy, but the pain is unbearable. I love my boyfriend and would love for this to reduce, if not stop altogether.

Please can you provide some advice on this as it has begun to take a toll on our relationship.

Mary replies: Dyspareunia, which is what painful intercourse is called, is naturally very upsetting. Vaginismus, a condition whereby the woman is unable to allow penetration at all and unable to allow even a medical examination of the vaginal area, is almost always psychological in origin, but dyspareunia often has a physical component. In your case, however, you tell me that there are no medical issues, so I assume that you have discussed all this with your doctor who hasn't found any physical reason for your pain.

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Lymphatic Massage
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Lymphatic Massage and What it Can Do For You

When you think about getting a massage, benefits like relaxation and muscle relief may come to mind. But what about a massage that may support a stronger immune system and more muscle tone? Well, those are some of the potential benefits of a lymphatic drainage massage.

Lymphatic massage has been popularized recently as a way to reduce bloat and flush out toxins, but it's actually been used as a medicinal practice for some time. And unlike some overhyped beauty and wellness treatments, there's actually a good amount of science behind lymphatic massage. To get the scoop, mbg tapped a few experts to learn about the technique, and if it's actually legitimate. 

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Underrated Exercises
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Kasia Gondek, PT, DPT, CSCS Discussing Underrated Exercises You're Probably Not Doing

By K.M. Langevin/Jan. 21, 2021 10:12 am EST

There's no denying that exercise provides lifelong benefits. Studies have confirmed exercise increases longevity and staves off illness (via Cold Spring Harbor Perspectives in Medicine). And while many likely have a regular exercise habit, others of you might be trying to form a new habit and make exercise a part of your healthy lifestyle.

Either way, incorporating exercise into your life might feel like a relatively easy decision, but determining what underrated exercises you should do might pose questions. This may be especially true if you grew up doing sit-ups or pushups (complete with poor form) in gym class or started working out on Nautilus machines when you first joined a gym.

Just as there are some seriously overrated exercises, there are some exercises that are underrated — many of which can help us address modern-day challenges. While one may help you minimize stress, another can relieve muscular tension. "[We] can combat pain found in the body by easily exercising certain muscles we typically wouldn't think to," Nate Ho, fitness director of the UFC GYM in Mililani, Hawaii told Health Digest. Here's a look at some of the best and seriously underrated exercises to try.

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Stretching Post-Workout
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Byrdie Calls on Heather Jeffcoat on Stretching Post-Workout

The website Byrdie has garnered quite a following thanks to their informative, well written content on all things related to women's health and beauty. In this recent article they reached out to our own Heather Jeffcoat, DPT for her expert advice on how to improve the effectiveness of your pre- and post-workout regimen with a few simple stretching tips.

The article begins:

We naturally do it first thing in the morning, reaching high and long into the air to rid our body of tension and stress, yet many of us skip the stretching portion of our workout, promising to do it next time. Love it or hate it, stretching is an essential component for many in leading a healthy and fit lifestyle.

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Best Kegel Weights
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How and why you'd want to give your vagina a workout, using the best kegel weights availalble

By Gina Vaynshtey

January 8, 2021

You've got your at-home workout equipment, signed up for a wellness app, and maybe even a meal kit—but what have you done for your vag lately? The best Kegel weights, as well as smart trainers and machines, exist to strengthen your pelvic floor. Unsure what the pelvic floor even is? Think of it as a hammock that supports some very important organs, like your uterus, bladder, and bowels—and keeps you from going number one or two when you have to go. The pelvic floor enables childbirth, but it's also a major player in your sex life

How do Kegel exercises help strengthen your pelvic floor?

Kegel exercises, whether you choose to use a product or not, can help. These exercises involve a series of contracting and relaxing your pelvic-floor muscles to help strengthen them.

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Exercise After 50
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The following excerpts are from an article about 9 Amazing Things Exercise After 50 Can Do for You on the highly regarded website Livestrong. They reached out to Laureen McVicker and Heather Jeffcoat for their advice on this vital topic for all of us who have reached the half century mark. A link to the full article is below.

By Amanda Capritto, CPT, CF-L1

While exercise is important at all stages of life, it may have the most significant effect on older adults, especially those 50 and above. As you age, your body undergoes several changes, many of which are degenerative and can be debilitating to your health.

But exercise can help slow these age-related health issues or even prevent them in the first place.

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Cycling When You’re Pregnant

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Healthline reached out to Heather Jeffcoat for her advice on cycling when you're pregnant. Read on for Heather's expert advice.

Outdoor Cycling When You’re Pregnant - Safety Tips

Taking your cycling to the street or trails is a bit more dicey than exercising indoors. That’s because there are variables you can’t control.

Physical therapist Heather Jeffcoat, DPT, agrees.

The biggest risk with cycling outdoors is the risk of falling, leading to abdominal trauma,” she says. That’s why she advises her patients to stop cycling after their first trimester.

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Posture Correctors to Stop Slouching
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Self Magazine's online staff recently reached out to select experts in the field of physical therapy, including our own Heather Jeffcoat, DPT, for their input on the best posture correctors to stop slouching. Here is a brief excerpt and a link to the full article.

Heather

October 31, 2020

8 Posture Correctors to Stop Slouching

Physical therapists share their top recommendations.

By Krissy Brady

If you’re one of the many people navigating a new home office lifestyle or spending more time at home, you may notice that your posture is suffering as a result. Maybe your body is starting to resemble a question mark due to an uncomfortable work setup or being cooped up indoors. When so much of your daily grind is spent in front of a screen or hovered over a phone, without enough breaks in between, it’s easy to develop the tendency to round and slump your shoulders (which, in turn, puts pressure on your spine).

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Livestrong: 6 Portable Pieces of Outdoor Exercise Equipment That Let You Work Out Anywhere
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Livestrong Asks Heather Jeffcoat About Outdoor Exercise Equipment

The best workouts are ones that feel more like play than hard work. And you can make your workouts more fun with some light-weight, portable equipment you can throw into a backpack or duffle back and bring with you just about anywhere.

Running Parachute

A running parachute is a great training device for stamina, muscular endurance and acceleration. Heather Jeffcoat, a physical therapist and owner of Fusion Wellness and Physical Therapy in Los Angeles, recommends using the parachute to help you perform fun and challenging resisted sprints. The faster you run, the more resistance you will feel.

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