Active sports & prolapse

Hi HappyMama,
My sports were taekwondo and running. Partially because of the prolapse, I stopped training in both. With WW work my confidence has improved and I'll be back into taekwondo next year (so that's a break of about 18 months). Will I train differently? Definitely; I have so much more body awareness now, and hopefully it'll make me a better martial artist.

I haven't missed running as much, so probably won't go out of my way to do that. But I have taken up gentle cycling (commuting to childcare and work mostly), and that suits me fine.

Prior to discovering my prolapse, I enjoyed golfing and recreational bicycling.

At first I avoided both fearing that continued participation would exacerbate the situation, but I missed doing them so much that I tentatively experimented with doing them again. I did find, however, that I needed to make some adjustments to accommodate the symptoms.

With golfing, the big issue is the frequent sensation of having to urinate (even if my bladder is not full). Now I golf exclusively at a shorter par 3 course that enables me to complete a round and get to the restroom before the level of discomfort is too distracting. I also incorporate the WW posture as I make my way around the course. I don't enjoy the sport any less because of these adjustments.

The bicycling is more of a problem. I will go out for 30 minute jaunts, but I do feel discomfort afterward. Having seen Christine's YouTube bicycling clip, I will be modifying the seat and handlebars of my bicycle so that I can more easily assume a WW-type posture.

I also played some serious baseball in my heyday and still enjoy playing a vigorous game of catch several times a week with my sons or husband during the summer months. I have never found the throwing motion to aggravate any of my prolapse symptoms.

Continued involvement in and enjoyment of the activities of my youth empowers me with the sense that my POP is not wholly dictating the course of my life. Getting back to my comfort zone in sticking with my beloved activities was a bit of a mental challenge for a while, but worth it.

I am back to doing all I did before POP (approx 1.5 years ago now), with adjustments in posture. When I first got POP I backed off of most activities and then added them back in, assessing their impact as I went along. I went slow at first so that I could be mindful of my posture and retrain myself and my body position.

I do Bikram Yoga, and I do all the postures now but do not do the transition straight-legged sit up. I have never had any teacher call me out for maintaining the WW posture. In fact, the WW posture has made me stronger and more balanced in all the postures - interesting eh!

In the summer I x-country mountain bike, and it doesn't bother my POP at all. In fact by keeping my chest lifted I have found less strain on my shoulders. I also hike but I have found that going up the mountain is easier than down. Coming down I always feel my POP a bit. I think it is hard to not tuck the pelvis when coming down a steep trail. Winter downhill skiing also is no problem. (I live close to the Rocky mountains so we do lots of mountain-based activities).

I golf and let me tell you, WW posture and golf are meant for each other. It is how you are meant to swing. Instructors were always telling me to stick my butt out more. This summer I even went back to carrying my clubs.

In the winter I go to the gym and do elliptical/tread mill walking, weights, etc. All good. I have replaced most of my abdominal work with firebreathing and nauli, which work the abs great. I do still do a couple of exercise-ball ab routines that don't bother my POP. This past year my family went to Hawaii and I snorkeled and scuba dived and surfed (badly but whatever :-). Everything was fine.

So now my motto is to try things mindfully, and if I feel any pressure then to see if I can adjust things and if not, then I will just move on to a different activity. There are lots of possibilities. I have found most sports don't bother my POP. My POP is more bothered by when I have to stand for a long period of time in one place. Movement is beneficial!

I am 2 months postpartum with a stage 1 cystocele and stage 1-2 rectocele (my uterus was very low as well but has since returned to its usual spot). Exercise feels REALLY good right now, and I want to know if I should stop working out? Am I doing myself damage? Sorry to post in this thread but my account says I am not allowed to post new content to the forums.

The exercise I'm doing now is bodyweight work (so, squats below parallel but maintaining lordosis, lunges, pushups) and lots of walking with my baby strapped to me. I have no symptoms, but am worried about doing too much too soon. It's a huge challenge for me to take things slowly, as in my career before getting pregnant I was a personal trainer (barbells, pullups, sprinting, parkour and the like) and actress. Now I'm desperate to get my body and strength back, but not at the cost of causing my internal organs to fall out of position. I'd REALLY like to get back to lifting weights and I'm a huge stickler for correct form, but lifting weights requires a certain amount of intra-abdominal pressure. So what's a barbell addict to do?

Any advice? Exercise feels great, no symptoms, and I want to do more. Am I endangering myself, or is it safe to take it one day at a time and assess how everything is sitting?

Weightwoman: Prolapse is definitely a game-changer and it's certainly possible that all of that weight-lifting activity in your past has contributed to your prolapse. You might want to search this forum for some more informed discussion of how to accomplish that type of thing safely. Awareness and moderation are important. Anything strenuous needs to be done without compromising the Whole Woman posture principles, with the lumbar curve in place and the organs held forward over the pubic bone. If the activity requires you to (consciously or not) tighten your belly and butt - don't do it. Angles of the body are important....the obtuse angle so common in certain forms of exercise is a real downward drag on the pelvic organs. Take it slow and be mindful of what your body is doing. And remember that lack of symptoms doesn't always mean that what you are doing might not be detrimental.

Hi, For those of you who are new, I am 52, still have regular periods, have 2 children, am widowed. I was panicking as I discovered prolapse about 6 months ago. Had a mother how had had rec and uterine prol but I never knew what that meant. It was only said she had "repair surgery" and that she "suffered." So after experiencing it myself after her deat, she became my hero, even though I never was able to tell her, obviously. I no longer think of her as unenergetic and not caring enough to do things for me. Now I see how she indeed suffered and pulled through without even mentioning what she was going through on a daily basis. I would like to spare other women having to suffer, so I do talk about it. But, um, sorry, I mostly tell people I don't know! lol (I noticed people I know CLING to the fact this or that woman who has prolapse MUST have surgery, as if that indicates seriousness and no other recourse. We must enlighten people!)
Anyway, I lied down for six weeks after my prolapse happened. Changed my eating habits, added some food supplements I had never heard of (lol), and am fully better. The only things I do differently now are: I do not stand for long periods of time - ever. I seldom wear tight clothes. I have noticed I can get away with it for a day or two, though I think it best not to. I run - but I am ever mindful of "Does this feel ok? Everything good?" I make sure to drink water, and that's it, basically, these days as far as change from my former life. All is good. So for those of you new and worried there is hope!!! If you find yourself like I was, needing hope, encouragement and belief to get through it: Read the thread for CSF starting at the very end, and you will see the journey of a woman who went from terrified and confused through peaceful and grateful and secure again. :) Thank you, Christine and all.
Peace!
CSF

CSF, thank you for sharing this. My mother had two surgeries last year...I don't want to follow her path...She trusts doctors, but she also never does any exercices or any changes...just medication...she is a strong beliver of quick-fixes...The surgery never helped her, something went wrong straight aways, and she had another surgery...
That time I was still all right, that time I did not know WW approach, which I think is great! When I am able to follow it, when I have more hope I see that I have improved as well...but I also know it is just the beginning of my journey...
The same like you, I do ask if this what I do feels ok? If everything is good? I like walking, I am more able to walk without this heavy feeling. I still want to climb my favourite mountains- Tatra Mountains in Poland (http://en.wikipedia.org/wiki/Tatra_Mountains)...
And I WILL...I just need to get through my present "crisis"...
ivonush

Subtle changes.
So squat in second position.
Build slower than you traditionally would.
Lift slower. Do lots of negatives.
Pay close attention to breathing.
Stand against a wall to be sure your body is not swinging when doing curls and the like.

Before I got pregnant this last time (7 months pp now), I was running distance for a while- about an hour each time. Then I switched to speed work. Anyway, the only thing I noticed was that I felt like I had to pee for a few miles- if I quit and went in the bathroom I did pee- but if I kept going, the feeling would go away after a while.

I know what it's like to have a postpartum body and want to get back to normal as soon as possible. You sound like you have a great attitude about it all and good body awareness.
I like to tell people that once you have a good understanding of wholewoman posture, you can do anything- and will know how to modify most things to fit your body.

Most exercises you mentioned use your body and your body weight mostly (pull ups, push ups, parkour). I have not had to modify these exercises much.
good luck and congrats on the birth of your baby!

I am not sure how much exercise i should do at 63 surviving 60 but i walk now and move around more than i used to.I did have pain and i was worried about avoiding surgery but not now.Sometimes i feel heavy and find it difficult.I am sure the best thing to do though is move around as much as possible and do some weights as i do think exercising your muscles is important.I have a swollen foot but it comes and goes like the other trouble.Living with a rectocele is easier to manage without surgery and of that i am sure.Good luck to you all and contact me again surviving 60 if you like as i am always around.I will see my doctor tomorrow but not for surgery only minor things.Have a good Christmas everyone at Wholewoman.See you soon .

Thanks for the feedback, Alemama! I'm glad there's hope for my future fitness.