Can I go to the gym with prolapse?
The short answer to “can I go to the gym with a prolapse” is yes! Pelvic organ prolapse is not a contra-indication for exercise or strength training. But if you have pelvic organ prolapse and feel anxious about getting back to the gym, here are 3 things that can help.
Have a plan to follow
I know how it can feel to have made it back to the gym, only to find that you feel you have no idea what you “can or can’t do”. And this is where we have got training with prolapse all wrong! We actually want to think more about how we exercise versus the specific exercises.
LIMITLESS is an online programme that has 3 structured workouts each week covering the main movement patterns such as
- Squat
- Hinge
- Push
- Pull
- Rotate
- Ab work
PLUS, each workout has a mobility and pelvic floor section so you can move better and continue to improve your core and pelvic floor function.
Have movement strategies in place
Here is what I include as movement strategies;
- Breathing so you can better access your pelvic floor and provide better support than “bracing downwards”
- The idea of tension to task, which means you create the amount of tension you need for each task (or in this case each exercise)
- Using alignment and positioning to help spread the load or troubleshoot symptoms
- Progressive overload and gradual exposure to load versus adding all the load (or trying to pick up where you left off pre prolapse)
Keep "working" on your pelvic floor
Continuing to “work” on your pelvic floor can be really useful as you return to the gym. This is because we want to ensure the pelvic floor stays functioning well and continues to coordinate with the rest of the deep core, including the diaphragm, transverse abs and multifidus. Each workout has a section which includes exercises for pelvic floor strength and coordination.
LIMITLESS is a 3 month structured gym programme for women with prolapse who want to be back in the gym. This online programme for prolapse and strength training combines mobility, pelvic floor training and strength based workouts.
You can buy it here
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.