Running with poor pelvic floor- what is your solution

Sorry to take so long to reply, was on a training course and then work went nuts.

A physio lecturer put a ten minute set of me on youtube(!) and it's been really well received by my professional peers. Which is a blessed relief. It's only about kegels, and it's only real purpose is to raise awareness, but, it's a start. If you're interested : pelvic guru link

Hi all I'm new to this thread been suggested by a kind mnetter I check it out!
I'm 8 weeks pp 2nd baby. Has CS first time, this time a large headed boy needing forceps episiotomy and 2nd degree tear had infection is wound so all stitches fell out and only healed 2 weeks ago.. Believe it or not I was quite pleased with the continence 'twas dry 2 weeks ago but obvs not tried Zumba yet
However got flu a week ago que coughing fits galore. Been told at drs this week I have a anterior vaginal wall prolapse looks like gussies picture. She said Do my exercises and except it will take a long time to stop being a wind tunnel. She cant tell yet maybe ill need an operation. I'm now damp all the time and wetting myself after I've been to the loo. feels sore and when i cough like its goung to all pop out. when i walk im very aware of the heavy feeling. so am early stages compared to you all Definately not thinking of running

Been feeling gutted. Angry etc. GP said no to PT just yet as I'm still healing and says I need to domyblardyexercises for longer yet. So I began Gussies regime last night!

Ill keep checking in for advice and support if that's okay as you all seem a knowledgeable bunch! I'm a nurse so maybe can contribute something useful myself maybe

Gussie, DC are 6 and 2.5 yrs, after each of them had major inco issues but gradually improved slightly though always bad when exercising / lifting / when bladder full. Recently pf has got SO much worse and I don't know why :( Have to wear pads on a daily basis, changing up to 3 x sometimes, especially at work. Why would it suddenly go so bad?

Here's MuTu's excellent article on "when can I get back running/planking/what I used to do after the baby"

mutu system. Also has a great reputation

Rope, I'm giving mis-information. Jenny Burrell's no longer selling a do-it-yourself box, it's all now round classes. Doh. Things change so fast!

rope - I've heard good things about foo foo funbox but, I haven't seen the pack myself.

Not yet, I'm hoping to go down to Jenny's Women's Health Summitin London next month, she's got some excellent speakers on at it.

Meglet - yep, I'd love that. When I'm in charge of the world, I shall insist that companies that profit from incontinence print health promotion advice on their packaging. If you had to read a reminder about #doyerblardyexercises every time you used an incontinence pad, well, that'd help compliance.

Google, no, I'm not aware of research looking at that - but, Id be very happy to see it done!

The research shows, categorically, that women with stress incontinence or pelvic organ prolapse will worsen their symptoms by engaging in activities which are high impact.

So, that's about 30% of the general population aged mid 30s to 50s.

Some of them run, some of them don't. All of them will reduce their risk by doing their bloody exercises.

I understand the draw of running, I do see that, if you are a runner, nothing else compares. But, I'd like to improve awareness, if you know the risks you can manage them - because, living with leaky nethers is both rubbish and (usually) fixable.

It causes misery. And, it shouldn't.

I've been very food at doingmyblardyexercises, but very poor at going out running recently!

I am hopeful that I might be able to report back favourably soon, and, who knows, maybe even be able to join the hoardes for a post parkrun coffee one day (so far have ahd to sit on a towel and a bin liner and rush home).

Hi I know this post is from last year but thought I'd message as I'd like to recommend foofoofunclub (yes, that's right!)
I feel back to 'normal' 2 vaginal births (one forceps) later after completing 2 courses. Fun, informative and sorts you out!!!

I've been told by both a gynae and a pelvic floor physio to definitely give up running. Had 3 x vag deliveries and have very minor prolapse and am working with the physio on strengthening the pelvic floor in order to prevent need for surgery.

I was distraught, as I love running, but unless I wanted to make things worse or dramatically reduce chances of improving them, I'm told to stick to swimming or cycling.

I can't remember when I started doing PV exercises, probably early / mid 20's, and well over 5+ years before I had dc's. I used to read lots of fitness magazines so maybe I heard about them from some articles.

Anyway (I'm thinking a think here.....), maybe sanitary protection manufacturers need to include information on pelvic floor exercises in the leaflets in tampon / towel boxes. I know I used to read those things when I first started my periods. It would get teens early and not leave it until they've had problems in later life.

So is their research showing that your average leisure runner has made their pelvic floor worse by running? I would like to read if so. Just not willing to extrapolate from papers about elite athletes. In one if the papers it said gymnasts had the worst pf damage. I would guess that a lot of elite gymnasts and runners are pushing their bodies to the max and also possibly have eating disorders as well or certainly restricted eating.

Fair enough, google. I'm glad it works for you, I do understand that running gives folk a buzz that is very satisfying. And, the thing about stats and research is that there is always someone who's the exception to the rule. If you don't have many risk factors you're far less likely to leak, but, most of us do, and that's why the research is so clear.

Cote - I'll try it, thanks. Most of my body parts have different rhythms to each other. Co-ordination's not my strong point, but, I did the run and was smart enough to choose a route downwind. That helps no end. And, possibly wearing a voluminous cagoule that works like a sail - I fair whizzed along.

Should have done a bit more stretching though. Stiff!

"running and breathing at the same time? Too hard."

No it's not. You pant. Two steps = breathe in, two more steps = breathe out.

Breathe as deeply as possible. Blow out your lungs.

As you start running faster and your lungs are on fire this doesn't suffice, try three steps = breathe in, 3 steps = breathe out.

Well gussie I'm probably your worst nightmare - ran through three pregnancies, back running soon after birth (won't tell you how soon because even I think I was ridiculous!) and now menopausal and training for a half marathon.

So pleased to hear that some of you are noticing a difference - I remember the wonder of being able to run for a bus without leaking well! It's magic!

Google - you are right to be sceptical. But, let me clarify, I'm not saying that running is bad for all women. The evidence is that if you have pelvic floor weakness, pelvic floor dysfunction, are less than six months post-partum, menopausal, or have any grade of prolapse then running will increase your risk of incontinence because every running step you take means there is x3 your body weight in impact going through your pelvic floor and the muscles are not mechanically able to manage that.

This is a really good website with loads of advice about pf and exercise Australian site pelvic floor first

It's based on evidence. Sciencey bits are all on pubmed - loads of em.

So, if you love running, and you want to run, and nothing else will do - well, you're not going to stop it even if you are wetting yourself. So then you should try to minimise your risk - shorter distances, use internal support, good footwear, avoid tarmac, do your pelvic floor exercises.

I'm off for a run now. stop laughing I seem to have accidentally entered a 10k in October which is quite a stretch seeing as how I can't quite manage to run the length of myself. I can swim or cycle forever, but, running and breathing at the same time? Too hard. I am following my own advice and am aiming to not knacker my PF. Who wants an update about whether or not the streets of Edinburgh are awash in the next hour?...

I haven't read all the posts here but we really can't use evidence from papers on elite athletes (who are probably running 100 miles + per week) to say that running is bad for women.
Running is an amazing activity for women - most even training to half marathon level will be doing less than 20 miles per week.
You will have to come up with much better evidence than these papers to say amateur women runners shouldn't be doing it and I hope no one reading this thinks they shouldn't be.

Great thread. Off for a run with my pad! Doing exercises much more and hoping not to need them very soon

My best thread. Thats all :)

cough cough, sneeze. I have a cold boo.

but DRY PANTS yay. I've been removing dry tena ladies for a week and a half now. I've not run anywhere (please, I'm 7 months pregnant) but considering I couldn't even walk downstairs without leaking a bit If my bladder was full, I'm amazed. I think before, I was overdoing the long hold ones (hundred a day) and not enough of the quick flicks. I now do a mix and seen better results.

I have been doing my blardy exercises most punctiliously. Went for a parkrun on Saturday and NO LEAKAGE WHATSOEVER! I usually get a dribble or two, so that's great. Thank you gussie for the Tweets!

The high knees run-on-spot at bootcamp still gets me, but I read a solution for it on a ladies' running club website - a super super plus Tampax. Tried it and it works a treat (at least while I'm still toning up the PF. Am hoping to be able to crack walnuts with it by next Xmas).

Been away for a few days, middleykid's wheeze drama again. Back home, all good. Hurrah for the NHS.

Katnip, I'm not aware of a link with doing the exercises causing cystitis. There IS a link between holding your pee midstream (that used to be an exercise) and what you describe, a backflow of urine, and UTIs. Which is why that's now recommended to be done as a "check" not more than once a week.

Hope you're feeling better.

Gingham - Glad the TVT has worked for you. It is great surgery, it's been well used for 15 years and has worked well for millions of women.

Running, yep, it's a tape that slings behind the urethra, hoicking it all up a bit. Certainly, they need replacing (10-15 years) and, yep, I'd agree with the surgeon that the longer you can stall it for, the better.

That's not to say that I in any way disapprove! It's a big operation, a good 6 weeks recuperation time, and, guess what, after you've had one, you've STILL got to #doyerblardyexercises!

I do know women in their late 30s who've had the procedure with great success. Suppose much of it depends on the particular surgeon?

Is that the taping surgery? I've spoken to a consultant about this and she said she wouldn't do it due to my age (34) as it needs periodically renewing every 10 years or so and that would add up to a lot of renewals over a lifetime and also each time it was slightly less effective.
What did your consultant say? What age did you get it done?