Pelvic floor knackered, told not to exercise HELP!!

[Clarabumps]

Yesterday I was at the women's physiotherapy department for my pelvic floor issues. I've been told to stop all the exercise I've been doing and I feel so upset.

I've stopped running on the advice of my physio as it was too stressful for myPF. I was really gutted as I love running. I stopped all prolonged high impact exercises but I started doing Jillian Michaels Ripped in 30.
It's a combination of squats, small jumps, lunges, crunches and compound movements with weights.

Around starting this exercise regime, something 'went wrong' with my pelvic floor and the physio says I have the start of a prolapse. She has advised me to step up my pelvic floor exercises but has warned me off any exercises with weights or anything I had been doing previously.

I am in the process of losing weight and I really saw a big difference when i added exercise into my weight loss programme. I feel like this is a massive set back. I know it sounds silly but I ended up in tears at the thought of not being able to exercise properly until I strengthen these muscles.

Has anyone been in this situation? I've been told I can swim but that seems to be the extent of it. Can anyone give any advice as to alternative activities that worked for them. I feel like I'm like an old woman and I'm only 33.

Sorry if I sound dramatic.

TIA

Body balance is great . Only thing to remember is to breathe out when doing ab work so you don't put up your intra abdominal pressure i.e. anything that is like straining. Some of the Pilates based exercises are like that, but if you explain to the instructor they give you modifications.

Clara & mouthful..you might think you are bad swimmers, but consider this that I had to learn swimming at the grand age of 35 - to get myself fit. I had no choice in the matter but I put my mind to it..got a few lessons, looked up YouTube, got some lovely swimming costumes & got down to it with utter seriousness. I'd promised myself that if I learnt to swim & fixed my knees, I'd allow myself to have another baby (there was no way I could've with my bad knees!). And here I am with DD2 now. Took me a year to become a good swimmer (from non-swimmer) & now I love swimming...I set myself small challenges & feel great when I achieve them. It's really a great way to train once you've worked at your weaknesses a bit. Good luck...I do hope you pf recovers fully & soon.

I've just been googling adult swimming lessons and I think I'm going to go for it. I'm going to try and undo the years of bad habits and poor technique! The other thing is: I don't want to be the mum sat on the beach not swimming in the sea with my kids because I'm a rubbish swimmer - that would not be good! Thanks for the encouragement.

artistic, what a great story. I know what you mean mouthful, I even dread if something was to happen to one of them in the water and I wouldn't be able to do anything. I have signed up for lessons. I'll hopefully learn how to swim properly. I've never done anything other than the breast stroke and badly as I didn't like putting my face in the water and I couldn't work out the breathing.

I'm a largely self taught swimmer, I could always do backstroke and breast-stroke, but never managed front crawl for more than a length without getting exhausted. Last year I found DS could beat me comfortably over a length of front crawl so I decided to up my game and work on my technique, applying everything I've watched the DCs being taught over the years, I can do 24 lengths now with a short break (30s or so) every 6 lengths, and I want to up that considerably this year. The only problem is the chlorine trashes my skin and hair.

Swimming doesn't have to be light. .look at the physiques of Olympic swimmers :)

I might get a swimming cap. Hehe! I'm going whole hog now. I have really long thick hair and I can't be arsed with it going everywhere. I'll look like a coconut but I'm past the point of caring. My dignity was left at the door the other day at the physio appointment.

I tell you what else has transformed my swimming experience - prescription goggles. I'm as blind as a bat and they are just brilliant.

See, I wear contacts. I wonder if I need them. That's what's put me off putting my face in the water. I'm just doing the breast stroke until my lessons start but I'll look into them.

My latest swim gadget (apart from goggles ) is swimming headphones. I can have music while I swim - much like a runner. It's really great to keep you concentrated & not get boring after 20 laps...

Hi op, my pf is also currently fecked, I have a hospital appt next week to get it seen to.

I'm not surprised you were warned off gillian and insanity, having done them they put lots of strain on your pf.

However, that doesn't mean you can't do anything! I go to two different postnatal bootcamp classes. They are great fun and really are a bloody hard workout! Not sure if you are postnatal, but I know any woman would be welcomed at my classes. The PTs who run them are trained in women's fitness and will adjust or give alternative excersises that will ensure you get a full cardio and strength workout without doing more damage. Plus most of us are in the same boat so we can laugh about it.

Might be worth seeing if there's anything like that in your area?

I got an alert to this thread - my fanjo spies are everywhere on MN...

So, the reason that running/double leg lifts/planks is not great for us with fallen undercarriages is that the pressure on the pelvic floor can be damaging.

Anything that raises your intra-abdominal pressure pushes down on your pelvic floor, and the forces can be really high. Running has x3 your bodyweight in impact force rattling up your leg into your pf with every step.

So, if you weigh 10 stones then that's 30 stones of pressure with every step. Running 2.5miles x2 week is about 10,000 steps - so, no wonder female runners pish themselves.

I do understand, though, that runners want to run. Well, I don't understand it myself, I loathe running with a passion and use my knackered nethers as an excuse to avoid it. But, you can get an endorphin buzz from other exercise - it's just getting good enough at the new activity so that you get the "hit". Hard to motivate yourself, I know. I'd suggest googling "prolapse images" for motivation if I didn't think it'd freak everyone out.

There is the option of using a pessary to support your pf as you run, but, TBH, I'm not that keen. They do work, and can be a great solution for some people, but, if your sweet chariot is swinging low, well, you should probably avoid the activities that are going to stress it further. Certainly until you've sorted the problem - after that a graded return to impact sport, being careful to monitor any symptoms, and using a pessary for support, well, that's fair enough.

1:3 women wet themselves, and physio has an 80% cure rate for stress incontinence. So, it's ludicrous that we're not properly educated on this stuff. I'm on a mission to change that, getting there, slowly.

Linkie to a blog I wrote for MN www.mumsnet.com/Talk/guest_posts/a2085688-Guest-post-Stress-incontinence-Fallen-fanjos-are-a-feminist-issue

Swimming is amazing exercise, and very under-rated. I've gone back to it and am in the midst of lessons, now tumble-turning and butterflying like someone who knows what she's doing. Well, some of the time.

There's a new online tool full of advice, training schedules and coaching tips that might be helpful - www.swimming.org/swimfit. They've got a clever googlemap tool so you can chart your swim - I'm currently swimming along at Greenwich. There I am, waving, not drowning.

Am really heartened to read about so many women looking after their pelvic floors. Thanks for the thread

I put forward a question to Jillian Michaels for the Women's Hour phone-in last week which said (paraphrased) "I stopped doing the Shred after developing prolapses, have you ever considered doing a pelvic floor safe DVD", unfortunately the presenter only read out the first bit and Jillian gave a stock answer about consulting your doctor before taking up any new exercise. The problem is the average GP is not going to know this stuff, when I first went along with my prolapses I just got a sheet of how to do PFEs.

Oooh, just had this smashing video pop up on my twitter feed. It's 10 mins of talking through how to #doyerblardyexercises. I'm @gussiegrips - if you follow me I'll nag you - it's the remembering that's tricky.

www.cuh.org.uk/addenbrookes-hospital/services/outpatient-physiotherapy/womens-physiotherapy/pelvic-floor-exercise-video

Who knows - yep, it's very difficult to get this info above the roar of bootcamp/shred/insanity/crossfit.

Ask your GP to refer you, in fact, lots of departments have self referral.

i saw PP mention that the 100 exercise in pilates is not good for PF - i'm desperately hanging onto mine after hysterectomy last year, and marathon training now. Was going to NC, but what the heck - I don't have any issues until I've really sprinted (not very often) but obviously it shows a degree of weakness.

I've just started regular pilates classes (as well as twice-weekly swims) and we do the 100 every week, what negative impact does this particular move have on PF please? I'd hate to think that any good exercise I'm doing is being undone by this simple one

Well, you couldn't do anything that adds more pressure to your pf, than 100s, really.

The exercise is weighted at both ends, so, the intra-abdominal pressure is enormous. If you've any sort of rectus abdominus diastasis (the gap between your tummy muscles) then you'll do yourself a mischief. Even without a diastasis, the power in your core needed to do that safely is remarkable.

Most folk can't manage it. Farting at best, fanny falling out at worst.

When I'm in charge of the world there'll be no double leg lifts, no crunches, no sit ups, nothing where you have to hold your breath in order to do the exercise.

thanks for that gussie, our teacher is always talking about breathing, how to control it and use it, so i'm going to ask her about 100s and PFs

It's the combination of the curl up position, the raised legs and the hold for a count of 100. You can modify it by not curling up too tightly (just raise your head a little), or having one leg bent to the floor and one raised and switching half way through. Whenever you need to raise a leg in the air in pilates, it's not good to raise them fully extended, if you bring your bent knee up towards your chest then push the foot away more vertically, like a bicycle pedal motion, it is far safer. At the start it is best to keep one on the ground completely and then build up to raising both of them. Always tell your instructor if you have any concerns.

Yep, a good instructor will adapt things to your ability. But, lots of people bash on regardless, or, are doing it at home and pushing themselves.

I actually hate exercises like these. There's loads of good alternatives, but, they look less impressive.

I was in a similar position . Once I relaxed I was happy with the lack of exercise. I walked a lot instead.

Had 9 months of physio and tentatively got started again. Worked a lot building up my general core. Struggled at certain times of the month and building up speed.
Within 18 months of restarting exercise I did my first half marathon in sub two hours. This year I've been doing tough mud events. I also started climbing again once physio stopped and got to a good level with that with no problems whatsoever.

Gussie!Thank you for so much information. I wasn't aware of how these exercises damaged your pelvic floor. I just knew I wasn't to do them.

After I had my third child nearly three years ago, I went to an abs blast class that pretty much did these repeatedly and double leg lowers (which I could not do)

GOOD NEWS> I went for my first swim in 6 years and I swam 30 lengths breast stroke. My aim was for five then I felt fine after 5. I had a wee breather in between lengths. Then I went for another 5. Then I just kept doing that. I'M TOTALLY AMAZED and buzzing from the fact I honestly didn't think I had it in me.
30 lengths. Yippee.
Chuffed to bits.

I feel so much better even just talking about this. It's great to speak with people in the same boat.

There was an aqua aerobics class on today so I had "I am what I am!" blaring out as I swam. Quite apt really!

Thanks Gussie for all the info you've shared here.

At first I was terrified and upset about my pelvic floor. But now I'm starting to get annoyed.

I self diagnosed after talking to my sister who also suffered. I didn't realise til I was 8mo post partum and had obliviously been going about breastfeeding and doing some kegels (not very well it turns out). I went to the GP and she said everything was fine. I knew it wasn't so I booked an appt with my Gynae (I have one for other issues).

I was diagnosed easily and referred to Physio. I shudder to think what damage I had been doing- lifting the pushchair up steps and doing Pilates.

Now I'm starting to feel angry. I saw your stats about how many people have continence issues. Why aren't we offered care for our pelvic floors after birth like women elsewhere in Europe?

Last time I was at the Gynae I saw a poster on research they'd done saying most women who have hypermobility go on to have terrible bladder problems.

Why they hell did nobody tell me this?

Hypermobility affects a decent percentage of women and we are so vulnerable to prolapse but nobody warns us. A midwife could easily identify hypermobility during the booking in appt using Beighton criteria. We are also prone to the dreaded pelvic girdle pain so we should see a women's health Physio.

We're encouraged to breastfeed- and we should be- but nobody warns us that we will need to be so careful with our pelvic floors while we do.

It makes me mad!