Vaginal scar tissue: 3 techniques to release it

Vaginal tears from childbirth can heal in different ways, and many people are not aware that sometimes they need a little help in the healing process. In fact, vaginal scar tissue can often heal “tight” and not super flexible, and can cause pain with sex.

If this is your case, these techniques can help with releasing the scar tissue and make it softer. I recommend doing them every day or other day until there is no discomfort anymore with any of the techniques and that sex feels comfortable.

Painful sex: how to use vaginal dilators to stretch your vagina

There is this myth going around in our society that it is “good to have a tight vagina” – but good for who exactly?! I’m asking you.

What if I was telling you that most of my clients consulting for painful sex issues present, in fact, a tight vagina, and it sure makes their sex life not pleasurable at all! Is that good? It sure ain’t.

There is a difference between having a healthy muscle tone in your vagina so you can have good sensation during sex, versus having a high tone and tight pelvic floor. Hypertonic pelvic floors are NEVER good and healthy – they can cause pain, incontinence, overactive bladders and so on. We want those tissues to breath, to allow stretch, to be dynamic, to move!

BUT HEY – that was not the point of my post actually. I wanted to tell you that if you feel like your vagina is so tight that penetration feels like sandpaper in your lady bits or like trying to fit a banana in a toothpaste tube, this video is for you.

This is for you, post partum mom who had vaginal tearing or episiotomy, or simply a challenging healing time, and now feels like sex is no longer the same and that there is not enough space down there.

This is for you, menopausal women who had no sex for years and just met a new partner, and discovers the sad reality of “use it or lose it”. Indeed, after a certain age, if we do not have sex very often, the vagina can actually shrink…! But hey, you can get it back!

This is for you, young woman in your 20s who has never been able to insert a tampon without pain, or never been able to have painfree sex ever since you became sexually active. You are actually starting to think that this may be how sex is supposed to be, and may start wondering why people even have sex.


Return to running after birth: do you make the cut?

When should you return to running after delivery? There is so much controversy about this topic, and I thought I would share the updated 2019 guidelines to enlighten your decision making. Remember that these tests are only one part of the puzzle, and that a Pelvic Health PT assessment should also be part of it to make sure that you core and pelvic floor are ready for it too.

What’s the risk of going back to running without meeting those criterias?

You may put yourself at risk for permanent damage/injuries such as vaginal prolapse (when your bladder is descending into the vagina), or even pelvic/low back pain. Or you may get lucky and nothing will happen. But do you want to take that chance?

I have had clients who regretted not having been informed about holding off on high impact after birth, as they dealt with low back pain or vaginal heaviness for years after the fact… until they finally consulted with a pelvic health PT to address it. Believe me ladies, it is not worth the risk, especially if a few weeks of adequate exercises prescribed by a Pelvic Health PT can prevent those injuries.

Watch my 10-min video below to test where you’re at 🙂 

Also, if after going through these tests you feel like you make the cut, please ensure to go back to running very progressively – starting with some walk/run, flat course, short distances, slower speed, etc.  A pelvic health PT can guide you in the progression. You can find the updated guidelines at p.5 here for more details 🙂

Leaking urine: weak or tight pelvic floor?

Many people think that if they are leaking urine, they must necessarily have a weak pelvic floor. Starting from this assumption, they start doing Kegel exercises, and sometimes make their problems worse! Why is that?

In this video, I am drawing the distinction between a weak and a tight pelvic floor, and why Kegels can be harmful in some cases!