How to Press Fast-Forward on Your Pelvic Floor Recovery

Whether you’re in pain, struggling with urgency, or dealing with incontinence, you want relief fast. That’s completely understandable! Unfortunately, recovery can take months before you notice major improvement. Still, that doesn’t mean you can’t move the needle a little and press fast forward on your pelvic floor recovery!

Although much of the “heavy lifting” will come from health professionals — the therapy, the medications — there’s still plenty you can do between sessions to support your body’s healing process. The following steps can add up to meaningful change, keeping your momentum going and helping you feel more in control along the way.

Do Your Homework — Consistently and Intentionally

Make sure you’re doing all your homework. This is a big one. Those exercises, stretches, or dilator routines aren’t busywork — they’re prescribed because they’re vital to your progress. It’s totally normal to feel bored or discouraged at times. Try pairing the work with your favorite movie or show, just as you would with a home workout. If the routine feels pointless, ask your therapist to help track your progress. Writing down symptoms before you fully commit can help you see the difference later. Visible improvement is motivating and reinforces your investment. Forgetfulness is also common. With so many responsibilities — parenting, work, relationships — it’s easy for at-home therapy to slip through the cracks. Use your phone, calendar, or a sticky note to remind yourself. These small habits are what help you press fast forward on your pelvic floor recovery.

Maximize the Frequency of Your PT Sessions

Resume or increase the frequency of your physical therapy sessions. Healing requires repetition — and spreading your sessions too far apart may delay progress. Scheduling regular appointments can be challenging, especially when you’re balancing time, money, and motivation. Start by consulting your insurance company to explore coverage options. If cost is still a concern, ask your therapist about payment plans. When motivation wanes, revisit your health goals. Healing is not just about resolving symptoms — it’s about restoring your quality of life. Remind yourself that the most important investment you can make is in your health, well-being, and long-term comfort. Keep coming back to that mantra, especially on the tough days. Staying consistent with care is one of the best ways to Press Fast Forward on your Pelvic Floor Recovery.

Talk to Your Therapist About What Might Be Getting in the Way

Have an honest conversation with your therapist about any obstacles in your way. As providers, we truly want to understand what your life looks like — your routines, your frustrations, and anything else that might be interfering with recovery. That information helps us uncover hidden stressors or triggers that could be slowing you down. For instance, high-impact workouts like weightlifting may worsen pelvic floor dysfunction, even if they seem unrelated. If that’s part of your routine, your therapist can guide you in adjusting your activity to better support your healing. You don’t have to figure it all out alone. Being open about your real-life barriers allows your care plan to be tailored more effectively — and ultimately helps you Press Fast Forward on your Pelvic Floor Recovery.

Ask Yourself What Else You Can Do to Support Healing

Physical therapy is a powerful tool, but it doesn’t have to be your only one. Complementary treatments like meditation, yoga, or acupuncture can support pelvic health in different ways — by reducing stress, improving circulation, and enhancing body awareness. The Cleveland Clinic and other major institutions recommend a holistic approach when it comes to chronic conditions. Ask your provider if exploring any of these options makes sense for your situation. They can offer guidance on what’s safe and potentially effective for your specific symptoms. Often, small additions to your self-care routine can have a surprising impact. When chosen thoughtfully, these complementary steps can help you feel more empowered, engaged, and aligned with your healing goals. Exploring the right mix of support is another way to Press Fast Forward on your Pelvic Floor Recovery.

Reassess Your Progress — and the Fit with Your Therapist

Ask your therapist whether you’re progressing at the expected rate. Sometimes, what feels like slow improvement might actually be better than average. In other cases, if you haven’t seen noticeable change within the timeframe your therapist outlined, a deeper conversation may be needed. It’s okay to reassess. You are allowed to explore other practitioners if you don’t feel confident or comfortable with your current care. Trust is essential. I always tell my patients that to heal in my hands, they have to feel safe in my hands. The same applies to you. Like in dating, not every match is the right one. And that’s okay. You deserve a provider who listens, validates, and helps you feel in control of your care. Reclaiming that sense of agency is a powerful way to Press Fast Forward on your Pelvic Floor Recovery.

You’re Still in the Driver’s Seat

So… are you feeling better about your plan? Less frustrated? More motivated to take the next step? I hope so. Pelvic floor dysfunction can make it feel like your body and your life are out of your hands. But they’re not. You are still in the driver’s seat. Even if the journey takes unexpected turns, you have a roadmap now. You have tools, guidance, and the right to advocate for what you need.

It may not be a straight path, but it’s still yours to travel. And you can Press Fast Forward on your Pelvic Floor Recovery — one intentional step at a time.

Find the blog helpful? Check out another recent post Mind Over Bladder !

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When you think of bathroom training, you probably think of your little one learning to use the potty for the first time, but it’s for adults too – especially those with urinary incontinence.

It may sound silly, but at some point, if you have urinary incontinence, your body needs to be retrained on proper voiding habits and mechanics. And just what do we mean when we talk about urinary incontinence? You may be familiar with the feeling of a little urine leaking after a cough (known as stress incontinence), as one in three women can relate, but there are other kinds of urinary incontinence as well. There is regular leaking throughout the day (overflow incontinence) due to your bladder not releasing urine when it should, and accidentally urinating before you’re able to get to the restroom in time because the urge is too strong, often described as “key in door” because people tend to leak on their way to the bathroom (urge incontinence). You can even have mixed incontinence, which is a combination of stress and urge incontinence.

Ultimately, the goals of bladder retraining include urinating less frequently, urinating larger and healthier volumes of urine, and increased volitional control over voiding.

Part of bladder retraining is starting a bladder retraining diary that captures what life is like for you on a day-to-day basis with urinary incontinence. It may feel weird to do, but it is a legitimate way to help. You may use your bladder retraining diary to keep track of urges and leaks. You can record what times you go to the bathroom, how much you urinate (no need to measure fluid ounces, as using “Mississippi seconds” to time length of void suffices to gauge how empty or full your bladder is), and the type of fluids you’re drinking. Bladder irritants cause your bladder to contract even if it isn’t yet full, and this leads to incontinent episodes. The top three biggest offenders are caffeine, alcohol, and carbonated beverages. You may even choose to abstain from said food or drink. You may feel disheartened when you are first keeping track of what’s going on, but the idea isn’t to feel bad when accidents or setbacks are recorded in your diary, rather to use the diary in your detective work to help create patterns which will help you solve the problem.

As for how you’ll actually retrain your bladder, you’ll start by extending the time you wait to urinate by 15 minute intervals. (People who don’t have urinary incontinence generally go to the bathroom six to eight times per day and zero to one time at night.)

Kegels, or performing a pelvic floor muscle contraction, are a great bladder suppression technique. In other words, when you turn the pelvic floor muscles on while performing a Kegel, a message is sent to the bladder to turn off, which allows it to fill up for longer before needing to void.

Speaking of Kegels, your pelvic floor physical therapist can demonstrate exactly how to perform Kegels properly. Don’t be embarrassed to ask us for a demonstration! They can be difficult to master, and helping you resolve urinary incontinence is what we are here for! The other reason why it’s best to check with a pelvic floor PT prior to initiating a Kegel strengthening program is because KEGELS AREN’T FOR EVERYONE. If a person has a history of overactivity, or tightness of the pelvic floor, Kegels exercises are contraindicated as they can exacerbate the problem. Some signs that may indicate overactivity or tightness of the pelvic floor muscles include pelvic pain, urinary frequency, and constipation, to name a few.

Urinary incontinence can feel embarrassing, but you shouldn’t let that embarrassment keep you from speaking to your doctor or physical therapist about your symptoms. If you are determined to retrain your bladder, recognize, though, that it is a commitment. It may take as long as 12 weeks to see improvement. You may want to carefully choose a calm time in your life to embark on this journey, versus a time when you know it may be tougher to remain compliant. Still, it’s worth it because urinary incontinence can hold you back from enjoying all the things you love to do: seeing movies at the theater, taking long car trips, and traveling. It’s time to show your bladder who’s boss! I encourage you to talk to your doctor and physical therapist (or contact me for a free consultation) so you can get back to living life leak-free!