Blog about exercise and prolapse
Are pelvic floor symptoms a barrier to exercise for women?
let’s tackle a topic that many active women might find themselves grappling with – the challenges of exercising when faced with pelvic floor symptoms like leaking and prolapse. We’re going to take a closer look at insights from Jodie Dakic’s research, “Pelvic Floor Disorders in Exercising Women,” and shed some light on the barriers women
Does stopping breastfeeding help prolapse symptoms?
Let’s dive into a topic that many postpartum women may find themselves contemplating: the connection between breastfeeding and pelvic organ prolapse. We’ll also explore some insights from a notable study by Iris et al. in 2020 and discuss what might help improve symptoms for those experiencing pelvic organ prolapse. First things first, what exactly is
Does lifestyle affect the pelvic floor (spoiler: YES)
Pelvic health is a vital component of overall well-being, and its balance can be influenced by various lifestyle factors beyond exercise. In this blog, we’ll explore the intricate connections between sleep, diet and nutrition, physical activity, and pelvic health, shedding light on how these aspects collectively contribute to a healthy pelvic floor. Pelvic Health &
Debunking myths – weight lifting and prolapse
Weight lifting has long been a subject of concern when it comes to pelvic health, particularly in relation to pelvic organ prolapse (POP). However, recent research studies challenge the notion that weight lifting is inherently harmful to the pelvic floor. In this blog, we’ll delve into 3 specific studies that provide evidence supporting the safety
A framework for post-natal recovery and exercise
This is a summary of a talk I gave to expecting Mums at a The Mum Club event in Leamington Spa earlier this year. The aim of the talk was to provide education about the physiological changes that pregnancy and being post-natal brings. Plus, talking about how they can train for the season that they
How I use personal training to help clients with prolapse
Being a personal trainer and helping clients with prolapse get back to the exercise they love is not your usual in the fitness space. But it’s THE thing that I love doing. You see, personal training doesn’t have to be about pushing someone past their physical limit. Or, standing over them as they exercise counting
2 positions to improve your pelvic floor connection
This blog showcases 2 positions to improve your pelvic floor connection. So often, we are told to do pelvic floor exercises in lying. Whilst this can be a good starting point, it’s great to progress to more functional movement. Or for some, it’s actually easier to feel connected to the pelvic floor and core in
Lifting with prolapse? 4 breathing strategies and when to use them
If you are wanting to lift weights and have pelvic organ prolapse, you may have come across discussions about breathing. Here is a short blog about 4 different breathing strategies and when to use them. But first, here’s a little bit about why we start with the breath. As you can see below, from the
The impact of pelvic floor dysfunction on exercise in women
Another little dive into the research on the impact of pelvic floor dysfunction on exercise in women! This study by Dakic et al, 2019 examines the barriers to exercise for women experiencing symptoms of pelvic floor dysfunction. This study looks at the pelvic floor as a barrier compared to other (and perhaps more well-known barriers).
Research about lifting weights and prolapse
There are lots of opinions and ideas about lifting weights with prolapse. But we can’t equal this in terms of the volume of research! Given the amount of fear-mongering or talk of safe or unsafe (lifting being considered unsafe…) exercises, let’s dig into the research we do have! What does it tell use about lifting
3 things the fitness industry needs to do better for women
I love working in the fitness industry BUT there is a huge gap in knowledge, research and consideration to a woman’s life stages. So, here are 3 things I think, the industry should do better. Education for personal trainers and coaches It starts HERE! With the education that personal trainers are given as part of
Prolapse symptoms when you lift weights? Part 1
Do you lift weights and have a prolapse and feel symptoms during or after lifting? If so, this blog (and the next few to follow) are for you! Lifting weights is awesome for the female body! We need to maintain our muscle mass as much as possible (particularly as we age). However, in the pelvic
NEW Strength Programme for prolapse: LIFTED! Project Strong
Are you wanting a strength programme for prolapse but feeling confused and overwhelmed? You’re not alone if you’re wondering how you get back in the gym and lift weights once you’ve finished your prolapse or pelvic floor rehab. So many of my clients get in touch because they are wondering the same thing! Strength training
The mental load of pelvic organ prolapse
So many women feel the mental load of pelvic organ prolapse. And whilst pelvic organ prolapse is a physical shift and descent of the pelvic organs from their original position. I truly believe it can impact all aspects of a person’s life and being. From relationships to body image, mental health, etc. This blog will
Can I go to the gym if I have prolapse?
The short answer is YES you can go to the gym if you have a prolapse! However, I also know that if you’ve been diagnosed with a prolapse, exercising might seem like a bit of a minefield. It might require new skills, strength and a shift in mindset, but you can absolutely move and train
Tips for a symptom free deadlift
A hip hinge or deadlift is a fantastic functional movement because it works your glutes, hamstrings, back (all of your posterior chain). And because you use this movement ALL the time when you pick up things! However, this can be a movement that provokes symptoms, particularly if you have a rectocele. Rather than banish it
Should you avoid squats if you have prolapse?
You may have been told to avoid squats altogether if you’ve been diagnosed with a prolapse. However, there is no evidence that squats are “bad for your prolapse or pelvic floor”. In fact, done in a way that supports your pelvic floor, they can be more effective than Kegels (Crawford et al, 2016). But how
Can Hypopressives help pelvic floor issues?
Understanding hypopressives Hypopressives, also known as hypopressive exercises or low-pressure fitness, is a type of exercise method developed by Dr. Marcel Caufriez, a Belgian gynecologist, in the 1980s. Unlike traditional exercises that focus on strengthening the pelvic floor muscles through contraction, hypopressives aim to restore and enhance pelvic health by utilizing a combination of postural
How to exercise with a prolapse
How can I exercise with a prolapse is a common question I hear. This is often because a diagnosis may also come with a number of limitations. Such as, “don’t lift more than x amount”, or “avoid doing HIIT, or running, or CrossFit” or any other activity that may be considered harmful. However, exercise isn’t
Strength training and leaking
Strength training is a powerful form of exercise that offers numerous benefits, including increased muscle mass, improved bone density, enhanced metabolism, and overall physical fitness. However, if you are leaking urine during intense workouts, it can be hard to know what to do. Do you stop because of the leaking and miss out on the
How to get back to exercise after a prolapse diagnosis
Whilst a prolapse diagnosis can feel disheartening, especially if you are a keen exerciser. I want to assure you that with the right mindset, knowledge, and support, you can reclaim your fitness journey and rediscover the joy in an active lifestyle. So, let’s dive in and explore how to embrace fitness again after a POP
How to improve prolapse symptoms
Many women with POP, want to know how to improve prolapse symptoms. This can be to improve quality of life, to be able to move forward without prolapse dominating their life or to be able to exercise again without worrying about POP. So, first things first, let’s have a look at some common prolapse symptoms.
Strength training with a prolapse
Trying to navigate strength training with a prolapse can feel a tad tricky. On one hand, you see the fitness industry recommending it for women. But you may also have been told, “don’t lift”, “don’t do weights”, “lifting weights is bad for your pelvic floor”. Let’s take a step back and look at the benefits
Best cues for your pelvic floor
This blog provides the best cues for your pelvic floor. Plus why “engage your pelvic floor” isn’t always useful
Why do I leak with exercise?
If you leak with exercise, this blog post is for you. I explain the reasons why you might be leaking and ways to exercise leak free. How common is leaking with exercise? Incontinence (the leaking of urine or faeces) is very common and is said to affect around 1/3 of women. A study of pelvic
Prolapse and Periods
Is there a link between prolapse and periods? Do you notice your prolapse symptoms are more prevalent during your period? Or perhaps around other times in your cycle? This blog discusses some reasons why prolapse symptoms “might” correlate with menstruation. Plus, 3 ways to better manage period driven symptoms. Why do I feel more prolapse
How to exercise with prolapse
A common question isn’t ‘how to exercise with prolapse’ but what exercises can I do with prolapse? Or which exercises to avoid if you have pelvic organ prolapse? Whilst, it would be great to have a list of those exercises, I find a more effective approach is to look at ‘how you can exercise with
Why prolapse happens
Why prolapse happens is an interesting question. Whilst it would be simpler to offer one reason, that often isn’t the case. In-fact, pelvic organ prolapse can be: The result of something done repeatedly that gradually reduces the available support of the pelvic floor muscles and ligaments over time An event (such as birth) on an
Is a prolapse diagnosis always helpful?
If you have been diagnosed with a prolapse, it’s likely you’ve been given your diagnosis and told to do your pelvic floor exercises (and perhaps not much else!). You’ve heard the word prolapse (maybe a grade) but you have no idea what this means for your life. It may have come as a shock because
I’ve done my rehab but still have prolapse symptoms
Still have some annoying prolapse symptoms even though you’ve done your rehab? On a recent Instagram poll, I asked those who had done their rehab and wanted to progress what was stopping them, a huge 80% said they still had prolapse symptoms. The other 20% weren’t sure how to progress. So, what’s the deal? Surely rehab
How to recover from prolapse surgery
As part of your prolapse approach, you may have been advised or chosen to have surgery. This short blog covers: different types of surgery how to prepare for surgery the benefit of pelvic floor muscle training pre-surgery movement prehab (and rehab) lifestyle factors DISCLAIMER: The information in this blog is not medical advice and does
Postnatal Exercise – where to start
Postnatal exercise – where to start! Exercising after baby can be confusing (and that’s coming from someone who has spent the last 8 years working with postnatal women). Of course, we’d love a textbook on exactly what to do, in the same way, we’d love a manual for motherhood 😉 however, it doesn’t exist. But
Are Kegels bad?
Are Kegels bad is a question I see frequently debated online and in pelvic health circles. If you’ve read my blogs on best exercises for prolapse or how to fix pelvic organ prolapse you’ll know it’s very rarely a definitive yes or no answer! Kind of annoying right? But here’s the thing, bodies and pelvic
NEW! Postnatal classes in Leamington Spa
Exercising in the postnatal period can feel a little confusing and overwhelming. There’s no shortage of advice online. The online ‘influencers’ are sharing their bounce-back and weight loss tips. And now your little one is here, you’re thinking that some exercise would feel good but you’re not sure what to do. Maybe you’ve noticed some
Welcome to Summer Shorts
Before you get bombarded by the September weight loss messaging saying: you’ve eaten too much ice cream not done enough workouts let yourself down because you’ve had a few vino’s By the way, I will have done ALL of those things! I am here to help you see through some of the fitness and diet
Online programmes for prolapse
Online programmes for prolapse and personal training gained loads more popularity during the lockdowns in 2020 and 2021. The fitness industry jumped online and personal training sessions were Zoomed into clients kitchen’s, offices, and playrooms. In its purest sense, online personal training is less about “a PT session”. But more about accessing a personal trainer
Strategies for exercising with pelvic organ prolapse
When thinking about exercising with pelvic organ prolapse, it can be easy to simplify exercises into safe or unsafe, good or bad etc. You avoid the “unsafe” or “bad” ones and do the “safe” or “good” ones. Using this language often means that you don’t progress (because something like lifting weights is deemed bad for
5 ways to improve postpartum prolapse
A study by Sze in 2002 found that over 80% of new mums had some prolapse present when assessed at 6 weeks. I’m not saying that this means postpartum prolapse is normal but is very common. Perhaps normal or abnormal (or dysfunctional) are the wrong terms (but so often get chucked around). Instead, it can
3 words for Prolapse Awareness Month
Creating more awareness Prolapse was a term I’d never heard until a decade ago when a close relative went through prolapse repair surgery. You may know lots about prolapse (many of my clients do). Or you may have never heard about it until you were given your own diagnosis. I’ve linked to a blog which
Here’s what’s wrong with “beach body” messaging
Summer is upon us which means the fitness industry wants to talk about getting a beach body! It’s usually marketing for a short-term weight loss plan, accompanied by a picture of someone wearing a bikini. Looking lean, tanned, and gorgeous, with the promise that you too can achieve the same look. As someone who struggled
3 Reasons to see a pelvic floor physiotherapist
A pelvic floor physiotherapist is a must-see if you’re experiencing pelvic floor symptoms. You may also find it useful to see how you are healing after giving birth, hysterectomy, or prolapse surgery. They have many, many talents but I’m going to focus on 3 reasons why seeing a pelvic floor physio is an awesome thing
How does a personal trainer help with pelvic floor issues?
When I first started working as a women’s personal trainer in Leamington Spa, I didn’t foresee myself specialising in pelvic health. I did however see that women were being trained the same as men. Without reference to their pelvic health, menstrual cycle, nutritional needs or relationship with food and their body. As my business has
How to fix pelvic organ prolapse
Many of the programmes, gadgets or blogs you may read about online, will focus on how to fix pelvic organ prolapse. For example; “Here’s how I healed my prolapse and you can too!” “Best exercise program to naturally heal a prolapse” “This device has helped xx women reverse their prolapse” I am in no doubt
What are the best exercises for prolapse?
A super common question I am asked is “what are the best exercises for pelvic organ prolapse?”. Here’s the thing, it may not be a list of safe or unsafe exercises for prolapse. Instead, here are some different ways to think about the best exercises for prolapse which help empower versus fear-monger. Do pelvic floor
Will a Pessary help my prolapse?
Will a pessary help my prolapse? Pessary expert Anastasia Uvarova answers this question, and other pessary related questions.
How to manage prolapse symptoms at work
Talking about your pelvic health or prolapse symptoms at work can be challenging. This blog is based on an Instagram live between Beth Davies and Sharon Oakley. Sharon shares her experience of talking about her pelvic health in her workplace. Plus some tips from Beth as to how to manage pelvic health and prolapse symptoms
5 Pelvic health questions that your personal trainer should be asking
Yesterday I was chatting to a pelvic health physio friend about an experience of being screened at a local gym. They had asked if I was postnatal and I said yes, I’d had a C-section and felt my recovery had been long and at times complex… That was their cue to ask me more before
Can I lift weights with prolapse?
Can I lift weights with prolapse is such a common question! I get asked it so frequently that I thought I’d illustrate it with a client story. This wonderful client was referred to me by the lovely, Nicola Mulkeen who is a pelvic health phyiotherapist in the Midlands. The client is a Crossfitter who developed
Can I run with prolapse?
A question I am often asked is ‘can I run with prolapse?’ I absolutely believe you can, and have helped many clients to get there. But here’s the thing, running with prolapse isn’t just about the pelvic floor, it’s about the whole body (and mind!). Here’s my checklist to help you get back to running
Will pregnancy make my prolapse worse?
Will pregnancy and birth make my prolapse worse? Beth Davies discusses prolapse and pregnancy and shares her top tips for navigating pregnancy and pelvic organ prolapse
How to make progress with your ‘prolapse safe’ exercises
You’ve been working hard on your prolapse safe exercises but progress has stalled. You feel stuck between the safety net of what you believe to be safe and wanting to progress your exercises. Here are 5 ‘prolapse safe’ exercises and how they can be progressed using the principle of progressive overload and a bit of
Do pelvic floor exercises heal prolapse?
Do pelvic floor exercises heal prolapse is hugely debated. This is a huge question from those experiencing pelvic organ prolapse! And one that comes with an “it depends” answer. Sorry! That old chestnut! Pelvic floor exercises are a great starting point to strengthen your pelvic floor muscles. However, they may not be appropriate for everyone.
Why gratitude can be hard when you have pelvic organ prolapse
Here’s why gratitude can be tricky if you’re experiencing prolapse symptoms. Because the message you may have heard is…. “Feel grateful your baby is healthy” “Feel grateful it didn’t do more damage” “Feel grateful you didn’t need to push/have a c section” (delete as appropriate) It’s ok to feel conflicted around feeling grateful It’s ok
How to own your 6 week post natal check with your GP
The 6 week GP check and sign off is often viewed as a green light for all pre pregnancy activities to resume. Right? Not so fast…. This check up is often as vague as it gets. Which is why it’s a poor metric for you to be signed off for exercise.
Is your pelvic floor too tight?
Tight pelvic floor muscles are a thing! Are you doing all the squeezing and lifting for your pelvic floor and still finding one or more of the following symptoms? Leaking during exercise or sneezing or laughing Little relief from your prolapse symptoms Things are a little uncomfortable during sex Stiffness or tightness in your lower
Do you need a “perfect pelvic floor or core”?
Nope! A good few years back, I remember walking in to see a physio and saying “I’d like to have a perfect pelvic floor” Cringe!!!! and I was a long way off at that point too! I can laugh at that now because I know my body is different to how it was. And in
What is Pelvic Organ Prolapse?
Pelvic organ prolapse is defined by The International Urogynecology Association (IUGA) and International Continence Society (ICS) as; “A departure from normal sensation, structure, or function, experienced by the woman is reference to the position of her pelvic organs” There are different kinds of prolapse (see images) Bladder prolapse (cystocele) Back passage prolapse (rectocele) Uterine prolapse