What are the signs of prolapse during exercise?
It can be very common to notice signs and symptoms of pelvic organ prolapse during exercise. Here are some signs and symptoms and ideas to help relieve prolapse symptoms during exercise. But firstly, let’s look at the definition of pelvic organ prolapse.
What is pelvic organ prolapse?
A recent clinical definition by the ICS (International Continence Society) uses the following 2 parts:
“anatomical prolapse with the descent of at least one of the vaginal walls to or beyond the vaginal hymenal ring with maximum Valsalva effort”
AND
The presence of bothersome characteristic symptoms, most commonly the sensation of a vaginal bulge, or functional or medical compromise (such as urinary retention, obstructive renal failure or severe vaginal wounds) due to prolapse in women without bother (Collins et al, 2021)
What are some of the symptoms of prolapse during exercise?
Some common prolapse symptoms during exercise include; heaviness in the pelvis or vagina. a bulgy feeling, the sensation similar to that of a stuck tampon.
These may crop up during exercise and hang around for a day or two. Or simply occur during exercise and reduce as soon as you stop exercising.
How can you improve prolapse symptoms during exercise?
Breathe!
This may sound too simple but looking at how you breathe can be a way to change prolapse symptoms during exercise. It may be that you are sending your breath downwards (and this can be really common depending on how you’ve been taught to brace and lift). Exhaing and gently lifting your pelvic floor JUST BEFORE the hardest part of the exercise can be a great breathing strategy to try. It’s also really common to breathe hold during exercise, so again ensure you actually breathe is a great place to start.
Look at tension, positioning and alignment
These can all be useful tools if you are experiencing symptoms during exercise. See if adjusting how much tension you are generating (usually how much you might be squeezing the pelvic floor or muscles such as the glutes) might change symptoms. Equally, spreading the load across the whole body (not just your pelvic floor!) can be a useful way to reduce symptoms during exercise. Cues such as “ribs over hips” or spread the load across your feet can also move pressure away from the pelvic floor.
Notice which movements (or part of movements) seem to create symptoms
For some of my clients, they notice symptoms as they come up from a squat. Or start to lift a barbell off the floor in a deadlift. Or just feel symptoms with impact, like running, box jumps or double under. Noticing if symptoms correlate with a particular exercise (or part of) means you can help troubleshoot. Noticing if there’s pressure downwards or too much tension, or maybe just lack of readiness for a load or movement.
Check readiness and then build up
Are you trying to lift beyond your current threshold? Sometimes staying at a certain level or load can be useful in helping the body (and pelvic floor) adapt to that load before adding more. This gentle pushing of boundaries and thresholds is a great strategy when you are building back up or returning to exercise post natally, or after prolapse surgery.
If you are experiencing prolapse symptoms during exercise and would like some help, you can book a free call here or check out my face to face coaching and online exercise programmes for pelvic organ prolapse.
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.