If you suffer from a pelvic floor disorder you may have been advised to reduce the amount of time you spend exercising, or even to avoid exercising entirely. But staying active is hugely important for everyone, and should remain part of your healthy lifestyle.
Here is a compilation of exercise options you can continue to enjoy (ensure you discuss your choices with your specialist). This selection provides a low risk of causing a pelvic floor disorder to occur or, an existing disorder to progress.
Choose Low Impact Exercises
Traditional exercises do not strengthen your pelvic floor, however there are a number of exercises that have a low risk of causing damage and, there are other exercises that can be amended to even enhance your pelvic floor muscles. It’s entirely possible to get an effective workout that has all the benefits of higher impact sports without the risk to your pelvic floor.
These low impact exercise options are also ideal after surgery or childbirth.
Here are some ideas of low impact activities you can choose:
Pilates - Modern Pilates incorporates deep breathing and pelvic floor contractions. Even though the movements are not designed to specifically strengthen your pelvic floor, you may notice an improvement. Ensure you avoid core-straining moves.
Yoga - As with Pilates, ensure you avoid core-straining moves. Yoga also includes stretching, strengthening and deep breathing routines, along with mental and spiritual benefits. This may enhance the control of your pelvic floor.
Swimming and water aerobics - The water will act to reduce the pressure on your pelvic floor.
Road cycling - The seat reduces pressure put on your pelvic floor. However we specifically suggest road cycling, as off-road rough surfaces will likely bump you around on the seat and put pressure on your pelvic floor.
Gym equipment - Such as the elliptical and stationary bike, which do not require you to jump and strain your core, are a good choice.
Core-stability training - Stretching and strengthening exercises to improve the strength of your pelvic floor muscles and control of your pelvic organs, without straining your core.
Hiking and walking
Low impact aerobics
Avoid High Impact Exercises
The main type of exercise you should avoid, to stop a pelvic floor disorder from occurring or worsening, is high impact exercise. This means any type of exercise that involves jumping with both feet off the ground simultaneously. When you land, the pelvic floor experiences downward pressure. When repeated as part of an exercise routine, your pelvic floor can fatigue and experience damage that lasts.
Studies suggest that as a result of undertaking high impact exercises frequently, more than half of elite female athletes experience urinary incontinence, even when they are not exercising. With gymnasts being the most vulnerable. The probability of a weak pelvic floor increases if they are also mothers.
If you are suffering from a pelvic floor disorder or have previously undergone pelvic surgery to rectify a pelvic floor disorder like a prolapse, we recommend avoiding high impact exercises.
High impact aerobics
Triathlons - An endurance sport including long distance running and intense cycling.
Intense core exercises - Like crunches and squats. These put pressure on your abdomen causing stress to your pelvic floor, occasionally resulting in pelvic pain.
Studies show that damage caused to the pelvic floor as a result of regularly undertaking high impact exercises, can be reversed.
Protect Yourself Whilst You Exercise
We understand that if there’s a sport you really love it’s very difficult to come to terms with the idea that you may have to give it up. So, when you complete any exercise, there are a number of things you can do to reduce your risk of your pelvic floor disorder worsening:
Wear a pessary - A pessary can be used to support a pelvic organ prolapse in women whilst you exercise, to reduce urine leakage and the prolapse from worsening.
Breath deeply - It's important to control your breathing as you exercise, to change the pressure within your pelvis and improve the quality of your exercises in general.
Wear specialist support underwear / shorts - These provide support for your pelvic floor, reducing the stress put on your muscles as you exercise. The compression uplifts and supports the pelvic floor and any prolapse. It also supports the lower back and reduces muscle vibration.
Maintain good posture - When you have poor posture, your body is unbalanced. As a result you will be putting uneven pressure on your pelvic floor as you exercise.
Know your limit!
Here are some warning signs you can look out for that suggest your pelvic floor is being overloaded:
Lower back pain (your prolapse may be at risk)
Bleeding (exercise can irritate severe prolapses as they rub on skin and clothing)
Vaginal or anal bulge (any exercise that causes your prolapse to feel like it’s protruding more than usual is a very bad idea).
Original article: Kegel8 Website