Work on these 3 things before your prolapse repair
There is so much you can do before you have prolapse repair surgery! And these 3 things can help support you before surgery and put you ahead of the game when it comes to your recovery, rehab and return to exercise.
#1 Breathwork (of course!)
Let’s face it, it wouldn’t be one of my blogs if we didn’t talk about the importance of the breath…#obsessed!
There is good reason why talking about the breath and working on this is important.
Here is a visual to illustrate the importance of the breath and it’s relationship with the pelvic floor.
I use this visual from @burrelleducation ALOT as it’s an effective way to show the relationship between the diaphragm (breathing muscle) and the pelvic floor at the base of the core system. If the diaphragm can’t descend it’s harder for it to pick up and work with the pelvic floor.
Here is a video all about the breath and the pelvic floor with some practical exercises to try
Breathwork post surgery can be useful to:
- Re-establish this pattern which may get interrupted by surgery
- Improve blood flow to the area which helps speed up healing
- Give you something to work on almost immediately so you can get ahead of the game with your recovery
- Provide a way to soothe the nervous system which can feel dialled up due to feelings of uncertainty
#2 Building strength
It may feel tempting to hold off from strength training until after surgery but going into surgery STRONG is a blessing!
Here are 5 reasons why:
- Activities of daily life immediately after surgery will be easier and place less pressure on your pelvic floor is the rest of your body is strong
- Strength training pre surgery can help improve the function of your pelvic floor
- Gives you confidence in your body – it’s easier to feel more empowered and confident to face the challenge of prolapse surgery in a strong body
I know that strength training or exercise in general can feel overwhelming due to all the conflicting advice. So, find a personal trainer or coach who can help – hello, it’s me!
#3 Building your team
I hate to say it but the support and aftercare for women who have undergone prolapse repair surgery is lacking. In my experience, women are given vague advice and left to work it out for themselves. Especially when it comes to exercise! It’s unlikely your surgeon or consultant has much experience of exercise (if they do, that is awesome, please introduce me).
Building a team of experienced and knowledgeable practitioners can help you feel seen, heard and supported. For example, finding a pelvic health physio for early rehab and pelvic floor muscle assessment, plus a trainer (me, again!) to provide a training programme that gradually builds back to the training you love. This is far more effective than a sign off at 6 or 12 weeks and being told to “take it easy” – what does that even mean…!
And of course, your partner or family are also your team. They may need to do more of the tasks you’d usually do immediately after surgery. Ideally, they’d attend appointments with you so they too can understand the physical and emotional impact of surgery.
Want help pre or post prolapse repair surgery?
LIFTED! is a 12 week pelvic floor and gentle strength training programme to support both prehab and rehab of prolapse surgery.
Read what my lovely client Helen had to say about the programme:
Beth Davies is a highly experienced personal trainer and coach specialising in female pelvic health, pelvic organ prolapse and exercise. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in women’s lifestyle magazines and websites, including Stylist, Metro, Woman & Home and Marie Claire UK
Beth’s training and coaching for women with pelvic organ prolapse provides face-to-face personal training in Leamington Spa, Warwickshire, and online across the UK and Europe.