Prolapse.  Is either a super scary word or perhaps something that you have heard of but don’t really understand – so let’s start there!

What is a prolapse?  The medical definition of prolapse is “the falling down or slipping of a body part from its usual position or relations”.  For further awareness, within the pelvis of a female is the bladder, the uterus, and the bowel.  A prolapse describes when any one, or more, of these organs descends into the vagina and in the worst case scenario may sit on the outside of the vagina.

That’s the scary bit that I want you to be aware of BUT I really don’t want you to become afraid of.  Yes, there always is the worst-case scenario BUT the reality is that many women lead normal, fulfilling lives and can do the exercise they love so long as they become aware of their body and gain the support they require.

The first step to appropriate exercise is becoming diagnosed with prolapse, so if you have any signs or symptoms such as; heavy or dragging feeling in your pelvis, feeling something coming down or a lump in the vagina, a lump bulging out that you can see or feel, pain or less sensation during sex, a weak urine stream, re-occurring UTI’s, difficultly emptying your bowels or being unable to use a tampon (or hold one in) I would highly recommend you make an appointment with a Women’s Health (WHP) or Pelvic Health Physiotherapist for an assessment and diagnosis.

Then, once you understand your body right now you can consider the best ways to move forward on your exercise journey.

5 tips for returning to exercise with a prolapse

Here are my Top FIVE Tips to help you on your way to returning to exercise with a prolapse:

  1. Understand your pelvic floor (PF) activation & get a personalised re-training program – the WHP who assesses you should also teach you how to do a proper PF activation and guide you on what rehab you need to follow. 
  • Work with a trainer that understands how to check in with you during each exercise – they should ask you questions about the awareness of your pelvic floor, or any prolapse symptoms and be able to adjust your exercise depending on your feedback.
  • Enquire about a pessary – a pessary is a silicone device that is inserted into the vagina and holds the organs of the pelvis off the pelvic floor and higher up.  They do not work for everyone & you need to be willing to possibly try a couple of different shapes and sizes but if it does work for you, it can really help you to move in ways that you want to with prolapse.
  • Understand intra-abdominal pressure – every movement we do creates intra-abdominal pressure, which pushes against & can impact our weakest points (PF). Using techniques such as ‘blow before you go’ and exhaling your breath before the hardest point of the exercise to manage this pressure can be incredibly helpful. 
  • Re-claim your power – when you gain a prolapse diagnosis it can feel incredibly overwhelming and scary.  Asking all the questions and seeking out great guidance can be the most empowering thing you can do to gain control of your body and choices again.  You might not always love what you hear initially but working with someone you trust and knowing you can work together with a plan to move forward can be a game changer.  On the flip side its always okay to seek a second opinion and further support if what is initially offered doesn’t feel right for you.

To find a Women’s Health Physiotherapist in your area you can head to the ‘find a physio’ section over at https://mumsafe.com.au/physios/

Jen Dugard is the founder and creator of MumSafe™️ – the go-to website for mums to connect with Personal Trainers that are certified, experienced and partner with Women’s Health Physiotherapists so that you know you are in very safe hands.

Read more – How to strengthen your pelvic floor

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