Pelvic floor

[Dentistlakes]

I have a weak pelvic floor and leak when exercising which is a pain. I run early in the morning as I have an empty bladder then but I’m training for a half marathon so need to be able to run at other times.

I’m doing the squeezy app thing x3 daily and also have some vaginal weights which I find tricky to use but I’m persevering.

I’d like something to tide me over in the meantime and had read about contam pessaries. Does anyone have experience of these? They look quite expensive. Are they just single use? I would only use them when exercising as I’m generally ok the rest of the time. I don’t mind a one off expense but wouldn’t want to have to replace after each run.

Any advice would be gratefully received as it’s really getting me down and holding back my running.

I think I'd be tempted to all to your GP. There seems to be lots of options and they are probably best to talk you though them.

I've been putting up with a bit of pelvic floor weakness for years but having taken up running during the last year and noticing that it is more of an issue when I run has given me some motivation to do something about it. I have just bought a Perifit device - on day 2 today - which turns the kegel exercises into a game on your phone. Hoping it will make a difference but it is too early to tell as yet.

Not heard of the pessaries you mention but I agree with pp that if doing kegels isn't helping then you need to see a GP. One of the articles I read said that there were some issues that won't be solved by kegels and they need a proper pelvic examination to diagnose.

A good GP may but useful but also consider a women's health physio - this is their speciality

Your running will be likely too high impact for your PF and damage it further. You should consider cycling or swimming as lower impact.
Once your pelvic floor or your knees go, there are things you shouldnt do and things that you still can.

Thanks for the replies everyone, they are really helpful. I’ll definitely see if I can get a physio referral from my GP. I’m afraid I’m not willing to give up running as it’s something I enjoy and I don’t enjoy cycling and I’m a terrible swimmer. I am considering some swimming lessons to improve though, so if things don’t get better I have another form of exercise to turn to.

We really need to get better at looking after women post birth in this country. In France it’s standard to be given guidance on strengthening your pelvic floor post birth. After speaking to my friends, most have some problems post birth in varying degrees and it’s been a nightmare for most to get any help at all.

@Dentistlakes To be honest, high impact exercise like running is the worst thing you can do.

I had a prolapse repair after DC2 (this was decades back.) I had physio first and it didn't help.

I did try gentle running some years after my surgery and felt things falling down a bit again and was told never to run or do any high impact exercise again (for life.)

There are lots of exercises that make pelvic floors worse, even some pilates exercise where there is a lot of stress put on the pelvic floor.

Have a look at the website of Michelle Kenway- Aus women's physio- lots of info, videos and do's and don'ts.

I would start following these instagram handles
@getmomstrong
@deliciouslyfitnhealthy
@hannahbower2
@ourfitfamilylife

They are all post partum fitness experts and understand the impact of breathing and core muscles in pelvic floor health. None of them suggest kegels but rather inner core strengthening exercises. With the exception of Hannah I think all had incontinence issues after having kids, and managed to heal. There are videos regarding returning to running there too.
Hopefully this helps, I wish this information was commonly available!

I second the women's health physio...they are the experts in pelvic floor health. I live in Aus and its really common to see them post birth for an assessment. If you can't see one on the NHS, I would pay and see one privately if you can afford it. I found my assessments invaluable.