August 2021 Newsletter
Constipation is the root of all evils
Constipation is a big problem. Everyone knows it’s uncomfortable not to be able to poop for a few days, or, in some people, up to a week or more. Some describe constipation as a feeling of being unable to empty their bowels when they try to sit on the toilet, while others think more of hard, painful stools that require straining. But constipation can be a much bigger problem than it seems.
Do you know that the US has a much higher prevalence of constipation than other countries? Let’s start off with the fact that many individuals subscribe to the Standard American Diet (note the acronym …SAD.. because that’s an accurate descriptor). We drink insufficient amounts of water, and eat much less good fiber from whole foods like fruits and vegetables than is recommended, while eating all sorts of nasty-for-us foods. Some constipating favorites include cheese, peanut butter, marshmallows, tapioca (in granola bars, fruit snacks, candies), applesauce, arrowroot (gluten alternative), bananas, low fiber grains like white bread, white pasta, white rice, crackers, tortillas. A second contributing factor is that we’re sitting straight up to try to have a bowel movement, while many other cultures are squatting. The fact is, you can’t poop well sitting straight up. In fact, your body is actually designed to prohibit this from being a possibility. If you have an elevated toilet, it’s going to be even more difficult. Putting your feet up on a stool to get your knees above your hips can help get you closer to a squat position that will be much more effective for passing stool.
Once you’re backed up, your body is unhappy. Having a bunch of hard, clumpy stool sitting in your rectum predisposes you to urinary tract infections, fecal incontinence, and urinary incontinence. If you’re consistently having backups, you’ll tend to strain against your pelvic floor. This can result in pain, hemorrhoids, fissures, and eventually prolapse, from the pressures exerted against your pelvic floor muscles. All of those are issues better avoided than fought against later.
The bottom line (no pun intended) is that constipation’s not only unpleasant, but is oftentimes the first factor in a lineup of unpleasant bowel, bladder, and pelvic floor fallout issues.
What can you do? Eat a good, well rounded diet (remember those 5 recommended fruits and vegetables daily?). Drink at least 50 oz of water, and limit constipating foods. Sit with your feet up on a stool when trying to have a bowel movement. Don’t strain. If constipation is already an issue, see a pelvic floor physical therapist for help and recommendations to get yourself back on track.
Do you know that the US has a much higher prevalence of constipation than other countries? Let’s start off with the fact that many individuals subscribe to the Standard American Diet (note the acronym …SAD.. because that’s an accurate descriptor). We drink insufficient amounts of water, and eat much less good fiber from whole foods like fruits and vegetables than is recommended, while eating all sorts of nasty-for-us foods. Some constipating favorites include cheese, peanut butter, marshmallows, tapioca (in granola bars, fruit snacks, candies), applesauce, arrowroot (gluten alternative), bananas, low fiber grains like white bread, white pasta, white rice, crackers, tortillas. A second contributing factor is that we’re sitting straight up to try to have a bowel movement, while many other cultures are squatting. The fact is, you can’t poop well sitting straight up. In fact, your body is actually designed to prohibit this from being a possibility. If you have an elevated toilet, it’s going to be even more difficult. Putting your feet up on a stool to get your knees above your hips can help get you closer to a squat position that will be much more effective for passing stool.
Once you’re backed up, your body is unhappy. Having a bunch of hard, clumpy stool sitting in your rectum predisposes you to urinary tract infections, fecal incontinence, and urinary incontinence. If you’re consistently having backups, you’ll tend to strain against your pelvic floor. This can result in pain, hemorrhoids, fissures, and eventually prolapse, from the pressures exerted against your pelvic floor muscles. All of those are issues better avoided than fought against later.
The bottom line (no pun intended) is that constipation’s not only unpleasant, but is oftentimes the first factor in a lineup of unpleasant bowel, bladder, and pelvic floor fallout issues.
What can you do? Eat a good, well rounded diet (remember those 5 recommended fruits and vegetables daily?). Drink at least 50 oz of water, and limit constipating foods. Sit with your feet up on a stool when trying to have a bowel movement. Don’t strain. If constipation is already an issue, see a pelvic floor physical therapist for help and recommendations to get yourself back on track.
SPT Spotlight
Christina McGee, PT, DPT
Physical Therapist
Physical Therapist
Christina McGee earned a Bachelor of Science in Athletic Training from the University of Iowa and Doctorate in Physical Therapy from the University of Delaware. She has been with Sullivan Physical Therapy since 2013 and serves as the head of the pediatric bowel and bladder program as well as the coordinator of clinical education. Christina has particular interests in the areas of sexual health, trauma, LGBTQIA+ health, and pregnancy/postpartum recovery. Christina treats at the north and south location and has twice been a top 5 contestant for Austin American Statesman's "Best Physical Therapist in Austin."
Christina is passionate about empowering patients through information, with goals of decreasing fear and enabling individuals to feel in control of symptoms. She is a member of the American Physical Therapy Association and enjoys sharing information with the public through speaking engagements on topics of pelvic health, especially in regards to prevention and recognition of symptoms.
Christina is originally from Chicago and lives in South Austin with her husband, daughters, and dog. She enjoys cooking, yoga, and trying new things.
Christina is passionate about empowering patients through information, with goals of decreasing fear and enabling individuals to feel in control of symptoms. She is a member of the American Physical Therapy Association and enjoys sharing information with the public through speaking engagements on topics of pelvic health, especially in regards to prevention and recognition of symptoms.
Christina is originally from Chicago and lives in South Austin with her husband, daughters, and dog. She enjoys cooking, yoga, and trying new things.
Nominate a Birth Professional
Do you have a favorite Obstetrician, Midwife, Doula, Chiropractor, Herbalist, Yoga Instructor, Physical Therapist, Masseuse, Lactation Consultant, Photographer, Sleep Consultant, or other birth professional? We have seen so many in the birth community who are going above and beyond since the pandemic began. This year, Partners in Parenting will honor birth professionals who have gone above and beyond in our Austin community and have provided exemplary equitable services to new parents. A volunteer panel of judges will review the nominations and select the finalists.
Nominate your favorites. The last day for submissions is August 23rd.
Nominate your favorites. The last day for submissions is August 23rd.
Sullivan Physical Therapy is Growing
Sullivan Physical Therapy is expanding to Round Rock on August 4, 2021. Lauren Steele, PT, DPT will be treating in Round Rock every Wednesday. She can not wait!
Also starting in August and September, Angela Dobinsky and Kimia Kardan will be joining Christina McGee at our South Austin location. Patients can be seen Mondays, Wednesdays, Thursdays and Fridays.
And Krista Hartig continues to see patients at our Marble Falls location every Tuesday.
Don't worry, if you have a scheduled appointment with one of these physical therapists at our North Austin location, these appointments are still on our schedule and we look forward to seeing you.
If you know someone who needs pelvic health physical therapy in Round Rock, Marble Falls, South Austin or North Austin, please have them call our office at 512-335-9300.
Also starting in August and September, Angela Dobinsky and Kimia Kardan will be joining Christina McGee at our South Austin location. Patients can be seen Mondays, Wednesdays, Thursdays and Fridays.
And Krista Hartig continues to see patients at our Marble Falls location every Tuesday.
Don't worry, if you have a scheduled appointment with one of these physical therapists at our North Austin location, these appointments are still on our schedule and we look forward to seeing you.
If you know someone who needs pelvic health physical therapy in Round Rock, Marble Falls, South Austin or North Austin, please have them call our office at 512-335-9300.
My Overzealous Pelvis
We are reaching out asking people to share their pelvis journey. So often we hear the words “I wish I knew…” “Am I the only one that has this problem?” or “No one told me about…” and we want to change that!
We believe part of the healing process can be encouraged by hearing other people’s stories. If you would like to participate, please fill out this survey by providing short answer form responses. Your story may be featured in our next newsletter or on social media so that other people can read about your journey. Don't worry. We would ask your permission first before sharing.
We believe part of the healing process can be encouraged by hearing other people’s stories. If you would like to participate, please fill out this survey by providing short answer form responses. Your story may be featured in our next newsletter or on social media so that other people can read about your journey. Don't worry. We would ask your permission first before sharing.
Card on File
We have been excited about some of the changes COVID-19 has brought to us, such as credit cards on file. This change has decreased the spread of COVID-19 by being contactless and has reduced the time to check out after an appointment. If you would like to have your credit card on file, please ask one of our patient care coordinators at your next visit.
Beginning September 1, 2021, Sullivan Physical Therapy will be requiring all patients who are being seen at our satellite clinics in Marble Falls, Round Rock and South Austin to have a card on file. The reason for this policy is because we do not have the support staff to efficiently take payment at these locations. If you would prefer not to have a card on file, we would welcome you at our main clinic in North Austin.
Please remember Sullivan Physical Therapy charges the card on file upon each service date for the estimation of services rendered and open balances. At this time, we will not be charging cards on file for more than $200 per transaction without discussing the bill first. If, at any time, you would like to remove your card on file, please contact our Office Manager, Lauren, at lauren@sullivanphysicaltherapy.com.
Beginning September 1, 2021, Sullivan Physical Therapy will be requiring all patients who are being seen at our satellite clinics in Marble Falls, Round Rock and South Austin to have a card on file. The reason for this policy is because we do not have the support staff to efficiently take payment at these locations. If you would prefer not to have a card on file, we would welcome you at our main clinic in North Austin.
Please remember Sullivan Physical Therapy charges the card on file upon each service date for the estimation of services rendered and open balances. At this time, we will not be charging cards on file for more than $200 per transaction without discussing the bill first. If, at any time, you would like to remove your card on file, please contact our Office Manager, Lauren, at lauren@sullivanphysicaltherapy.com.
Updates from the Physical Therapy Team
- Christina, Lauren and Nicole want to thank all of their patients for voting for them to be the Best of the Best Physical Therapist in Austin. We find out in September who won. Cross your fingers!
- August through November, Sullivan Physical Therapy will be hosting an Occupational Therapy Doctoral Student who will be working on her Capstone Project in Pelvic Health.
- On August 31, Sullivan Physical Therapy staff will have training by the SAFE Alliance. They will be trained on working with patients who have been victims of sex trafficking and domestic abuse.
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