PHYSIO Prolapse Running Guide to Help You REDUCE PROLAPSE WORSENING

Expert prolapse running techniques and tips to reduce the risk of prolapse worsening. Pelvic Floor Physio Michelle from https://www.pelvicexercises.com.au shows how to reduce running impact and pelvic floor/prolapse loading. You'll also learn how to improve prolapse support for running and general exercises. Running isn't usually the exercise of choice with prolapse however some women want to continue to run despite prolapse diagnosis (e.g. cystocele, uterine prolapse or rectocele). #prolapserunning #prolapseexercises #physiotherapy

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Running is a high impact exercise. Every time the heel strikes the ground, the large force of the upper body and trunk weight combined is directed down through the pelvic floor. This force can cause the pelvic floor tissues to progressively stretch and weaken, potentially worsening prolapse problems.

7 Prolapse and Running Tips
The following prolapse tips are for women who choose to run with prolapse (i.e. cystocele, rectocele, uterine prolapse). Please follow the advice of your medical caregiver regarding your suitability for running and prolapse.

Tip 1. Limit Running Distance
Limit how long you run for. Running long distances involves repeatedly striking your heels to the ground and loading your pelvic floor.

Tip 2. Reduce Stride Length
Try to run with small steps. Reducing stride length is one way to help you reduce the impact of your heel striking the ground.

Tip 3. Limit Running Speed
Keep your running speed slow to moderate where possible to reduce prolapse loading.

Tip 4. Run on Flat Surfaces
Running down stairs and downhill increases the load and potential for strain on the pelvic floor. Running on flat surfaces reduces the impact of heel strike.

Tip 5. Alternate Running Surfaces
Road running and treadmill running are associated with increased stress in the body compared with softer running surfaces. Try to alternate running surfaces to include grass, gravel and soft sand.

Tip 6. Manage Body Weight
Running is a great exercise for increasing fitness and losing weight however it's not the ideal exercise if you're overweight or obese. Excess abdominal weight sits directly above the pelvic floor. Every time your heel hits the ground this weight pushes down on and loads your pelvic floor.

Tip 7. Mix up Workouts (Cross Training)
Mix up your workouts regularly rather than constant running. Equipment based exercise such as cycling, cross trainer, elliptical machine gives your pelvic floor a break from high impact exercise and time to recover which is especially important to reduce your risk of prolapse worsening.

Prolapse Support and Running

1. Vaginal Pessary
A vaginal pessary device can be used during running and other exercises to support a prolapse. A support pessary device holds up the prolapsed tissues and can reduce prolapse symptoms helping some women run with a prolapse. These devices aren't for everyone but they're definitely worth knowing about. Speak with your gynecologist or pelvic floor physio for more information about using a pessary device.

2. Pelvic Floor Exercises (Kegels)
Regular pelvic floor exercises can improve your pelvic support for prolapse and running or other exercises.

Images:
1. Videos courtesy of Pexels copyright free video
2. Video woman on treadmill courtesy of https://www.videezy.com/sports/37344-woman-running-on-a-treadmill

Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/LightsSappheiros Music promoted by Audio Library https://youtu.be/-lbbHQbZNKg

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Видео PHYSIO Prolapse Running Guide to Help You REDUCE PROLAPSE WORSENING канала Michelle Kenway