Running with poor pelvic floor- what is your solution

tvt all the way!
you will be so annoyed you didnt get it sooner

After posting on this thread last week I got cystitis, which I've never had before, and actually needed proper incontinence pads!

The thread did make me more focussed on doing pf exercises, so I was doing them as recommended. I do wonder if I overdid it and that's what made some urine get trapped in my bladder and caused the infection?

So bloody annoying, I'd just got over my cold and was running really well :(

Good thanks!

I've got some film footage of me at a comedy club doing the pelvic floor stand up. I'm attempting to put it up on youtube, after some bullying encouragement from physios.

I'll put the link on here once it's up.

Ignore my bad hair day, please.

Doctrine, how did you get on with the cycling?

Learn, that's absolutely brilliant! This sort of news makes me very happy!

Leaking less than your toddler is a real mental lift, I remember it well!

Keep going!

Cycling at the gym today. So glad I know the best exercises now.

having been very diligent at 60-100 per day of pfe, I have had an entire week of no leaks.

I don't think I could run or jump yet, and I've only sneezed a couple of times, clenching my pf when I do, but no more just dribbling when I'm standing up and no leaks when I lift my toddler.

Marvellous improvement in the last month or so.

Running - I don't know of any specific studies on tai chi - but, it makes sense. It's all about control, balance, breathing and is low impact. Certainly wouldn't do any harm.

Nor am I aware of any research looking at the benefits or otherwise of choirboys...

Just turned 34 Milly.

ha ha.

Bloody phone!! [Blush]

ha ha ha ha ha omg ha ha!!!! That was funny Finabhear....have you read what you said about choirboys and poor Amy....lol

I'm not surprised! I'd be as shocked as she was if you'd wanted to squat on a choirboy while giving birth.

Milly you have a point about birthing positions, you can give birth in Amy position you choirboy it's not always encouraged. My midwife was horrified when I wanted to squat to deliver ds2

How old are you running?

Anyone know whether Tai Chi can help with pf strength?? Am thinking of taking a class at the gym - my pf has got so much worse recently and I can't work out why :(

Thinking about it we don't give birth in a pf friendly manner ....do we....squatting or on all fours would put less strain on our pelvis as the baby would be in a more natural exit position

I get constipated two days a month on my period, but I never sit there and strain. Rest of the time, really soft healthy poo (sorry if TMI). I am ready for it now with diet and taking senna for two nights helps a lot.

I can do all the pf exercises but what I always find more difficult is isolating areas to do one bit at a time. It's like learning to waggle your ears a bit though :)

This DVD was good when I was pregnant and immediately afterwards, but she got you to isolate 3 areas. I could only ever manage two!

www.amazon.co.uk/The-Pregnancy-And-Postnatal-Workout/dp/B0002FR01U/ref=sr_1_20?ie=UTF8&qid=1390297073&sr=8-20&keywords=antenatal+dvd

Try this to help engage the pelvic floor a bit more.

Stand with your feet hip width apart, now reorganise your weight distribution so that you have 50% on the balls of your feet and 50% on your heals (most people stand on their heals) and plant your big toes as if you are trying to push something away from you with your toes. Next you can either visualise or actually place an empty bottle of water between your heals and hold it there so that it doesn't drop.

This exercise engages your deep hip external rotators (Gemellu's and obturator internus), it is not a buttock clenching exercise as that just activates your glutes, you should just feel the deep muscles at the base of your bottom activate. Now try the PF exercises :)

The great thing about your deep hip external rotators is that they are also anti saggy bottom muscles that will help to give you an nice, round, pert bum when they are toned (which takes a while as I think they are mainly slow twitch muscle fibres).

Ooahh really inspiring post.

I had a prolapse, after 2 years of doing lots of pf work and lots of core strength work with Pilates. At my recent internal it was considered to be so minor it was no longer an issue.

I was very pleasantly surprised, however I know that it isn't cured it is just being managed so I need to keep up the work. Which sucks in that I will have to do this level of work for the rest of my life, but far better than feeling like my bits are trying to fall out on a regular basis!

Mine was always really noticeable when I had my period, especially when I went to the loo.

But you can help yourself feel better through the right exercise, I hope this helps

The lift's a yoga move, Doctrine (I think that's the Mula Bhanda, but, I'd better check for fear of disinformation!)

It's not for specific fibres, but rather to engage all the muscles.

Usually folk find they can clench round their bumhole, but, the front's a bit dull. All the lift is an increasingly strong clench, which encourages you to use all the muscles. The visualisation of a lift helps you contract.

Front muscles are longer and thinner, more gristly and not used as often (we hold in more farts than pees) so can be harder to identify.

The other way of engaging the front muscles, if you're not sure, is to do a clench in standing and then lift up onto your tiptoes (still clenching). You should feel something in the front.

Also, a handy trick for when you're bursting in a queue, stand on your tippy toes.

Ah, I think I am like penguins. I can be bursting for the loo but forget about it and remember two hours later, no problems - but I truly hate vomiting bugs now .

Which fibres does the lift exercise work, Gussie?