Running with poor pelvic floor- what is your solution

[Runlikeareindeer]

So my pelvic floor isn't great after two vaginal deliveries, one that was forceps. I do my exercises (prob too late)

I'm running again and it is often difficult to control. I've tried tena lady (well the Aldi version) but sometimes that becomes sodden and then I have a great lump in my pants.

Is there anything I can do?

gussie if you're still there, any thoughts on what age girls could start doing PF exercises. My DD has an overactive bladder, and as far as I can tell she is doing quite a lot of inadvertent leaking, so could this suggest weak PFs?

Hs she got a diagnosis of overactive bladder, Hard? Is she having treatment?

How old is she?

Yes. She's on ?oxybuticin tabs. She's only 8, so obviously doesn't have the frame of refs for doing PFs! But from things she says I think she might have quite weak muscles, and just wondered if these things can be nipped in the bud at an early age - excuse unintended pun.

(I've been completely staggered by this thread, had no idea this was such a widespread problem.)

Sorry gussie I just got passionate about doing them to fix the problem.

So, is she wet at night, Hard?

Oxybutynin's used for OAB in adults, and also for eneuresis in kids - but, I expect there's other uses, bit outwith my knowledge base.

In bedwetting it works by reducing the amount of urine production, which should be done by a hormone. but, sometimes the body's a bit slow in getting the hormone level up, so, the kid wets at night.

In adults it reduces the "spasm" of the bladder and the urge for frequency. Can be really good, but, can cause a dry mouth which some people find troublesome.

I've not come across PFexs in kids - but, I'll ask some colleagues.

Hing oan.

Milly, it's blooming marvellous!

As long as you're not getting pain, just you carry on.

I'm now following @gussiegrips

I'm not very leaky when doing ordinary running but it's another matter when I do a sort of military fitness-style bootcamp twice a week. 20 seconds of high-knee running on the spot and I'm Niagara fucking Falls. Even if I've been to the kharzi beforehand. Otherwise, trampolines are ok but the third sneeze gets me every time.

Looking forward to getting my exercise reminders!

PS forgot to say - two vaginal deliveries; first one = episiotomy (which then tore further, stopping just short of anus), failed ventouse, forceps. Second one = 2nd degree tear and manual assistance with freeing the baby's head, but thankfully no forceps or ventouse. Shagged lumbar spine too (degenerative disc disease and operated-on prolapse L5/S1).

ha ha Olympic Pelvic Floor flexing.

I love this thread! It's on my watch list and every time I see it, it's pfe time! Thanks.

Gussie - what exercise do you recommend that isn't running in order to ensure you can still get that sweat inducing cardio in? Preferably gym based...

I would love to know that too.

This thread is so useful!

I am horrendously overweight, and need to find a suitable exercise to help me lose the lard. However, 2 forceps deliveries of huge-headed and heavy babies have left me like a bottle with no lid on if I try and do more than a brisk walk. I do my pelvic floor exercises daily, and am seeing GP next week about what I am pretty certain is a pelvic prolapse, and I'm hoping for a referral for physio at least. Last gp I spoke to said she couldn't refer me until I lost weight, but apparently that is not the case.

My biggest pissing issue is when I have a cold though. The minute the cold starts, my pfms just go on holiday or something, and I am completely sodden for 2 or 3 weeks until the virus clears. Will be interested to see what gp says next week though.

if you are looking for cardio that won't have you wetting your pants: cycling is zero impact and cheap. I am 30w pregnant and can cycle to work as its so easy on my body (I have traffic free route for 80 per cent of my journey to work). I never wet myself cycling and my pelvis tilts forward which helps with the prolapse, I think.

Seconding the bike suggestion. you can get a great, wee free work out in the gym, on the bikes if you just crank it up and go for the heart rate work outs.
Minimal impact but still a good burn.

Gym bunnies - yep, they're right, cycling's a great option. Best upright rather than recliner.

Eliptical trainers and steppers are ok, if you've got a good technique.

Avoid rowing machines like the plague.

There's a reason gyms like you to wipe down seats, and it's not always sweat...

Kveta - certainly, extra weight creates extra muscle work, which creates more leaks (ask me how I know), but, that wouldn't preclude you from treatment. Well, not here, anyway.

Colds and hayfevers are a nightmare for those with low-swinging-sweet-chariots. All that coughcoughcoughsneezesneezesneeze knackers your wee muscles. If that happens, go back to doing the exs x3day (or, Milly's hourlies) for six weeks or so and it should go back to normal again.

Glad you're seeing the GP. Might be worth asking about pessary (if indeed you have a prolapse) to help when you're doing exercise?

Swimming's good for the start of an exercise campaign. PF friendly too.

Should have said swimming for the gym bunnies too.

Added bonus, no one sees you leak in a pool. Hurrah for chlorine!

Am joking, there's zero impact, so it's a good exercise. Also, you can do a great cardio.

Why is rowing bad, Gussie? It's low impact, surely?

Yep, but, people tend to have really bad technique.

To row well, with minimum pf strain you need good core muscles - you're moving your arms and legs at the same time and dealing with pulling quite high weights.

If you don't have a rock solid core you'll compensate by holding your breath, and that increases the (already spiking) intra-abdominal pressure = leak.

People with prolapses are advised to steer clear of rowing, planking, extreme yoga or pilates - as well as the usual suspects of running, trampolining, zumba.

But, remember, most of these conditions are either curable, or manageable. Doesn't mean you can't - just means, maybe not quite yet.

Gussie thanks for all your so helpful information. Your brill. I have a gym in my shed in the garden. Im careful when I do weights and always sit on the bench now so that im not straining and causing pressure in my pelvic floor. I stopped running and do lots of walking which is better. I also practice doing my pelvic floor exercises when walking as it is more challenging to be walking and lifting at the same time.

And, do you think that's worked out for you, Milly? As long as that's not too direct a question!

Am impressed at the notion of a gym in a shed. I've got budgies in mine, and quails who are, ironically, prone to prolapses

Thanks! It was the elliptical I was thinking of, I wasn't sure if it was too close to running to be a similar danger

Yes, it works well. Every time I lift weights I also do a squeeze in and up at the same time so that I don't bear down.
The shed is a purpose built gym that my OH built about 8 years ago. I really have no excuse to not exercise do I.