IS YOUR EXERCISE ROUTINE DAMAGING YOUR PELVIC FLOOR?

Protect yourself from that warm, damp and embarrassing feeling between your legs when you’re at the gym. Learn how to modify your training programs to make sure that they are pelvic floor friendly, keeping you dry and happy.

By Krysia Child 

B.ed.(Hons), AdDip (S&R) and Cert. III & IV in Fitness

Millions of women needlessly suffer from damaged pelvic floor muscles even though their suffering is both preventable and curable through appropriate exercise. One in three women wet themselves when they laugh, cough, sneeze, lift or exercise (The National Continence Program, Australian Government. 2011.). 

There are many causes of pelvic floor muscle damage, including exercises which compromise the structure of the pelvic floor, pregnancy and childbirth, heavy lifting, being overweight, post surgery recovery, or even hormonal changes around menopause.  


The Pelvic Floor muscles are the group of muscles that are responsible for holding your bladder, uterus and bowel in their proper place. The pelvic floor muscles also help to close off the bladder, the vagina and the back passage. 

One of the more common and embarrassing issues from pelvic floor muscle damage is ladies leak urine when in the gym, in exercise classes, or playing sport. In more serious cases women can suffer organ prolapse, when one or more pelvic organs (bladder, uterus, bowel) sag down into the vagina. 

Unfortunately such occurrences lead to many women avoiding exercising and group activities. In reality, with a little help and guidance, appropriate exercise can often not only provide the solution but also prevent the issues arising in the first place, allowing many women to lead the healthy, active and enjoyable lifestyle they seek. 


As an exercise professional working with women who suffer organ prolapse or simply discomfort from a weakened pelvic floor, the shift from functional training to aesthetic training (focused on sculpting the perfect bikini abs) is extremely worrying. 


While childbirth is one of the most common causes, years of grueling and inappropriate or poorly executed exercise regimes are also major and growing contributors. 


About 3 years ago my own mother (a wonderfully fit 59-year-old) suffered organ prolapse as a result of deep overhead squats in a supervised fitness class. Since then, I have been dedicated to researching and educating women on how to protect themselves from a similar fate. 


Trying to be kind to their bodies many women attend yoga, pilates, aerobics and complete weights programs but whatever exercise method they use, whenever downward pressure is placed on the pelvic floor they risk damaging this vital group of muscles.  


Over the coming blogs, I will be outlining a range of pelvic floor safe exercise options. In my blogs I will show you how to modify your favourite exercise methods to ensure they are pelvic floor friendly, allowing you to enjoy an active and fit lifestyle while protecting and strengthening your pelvic floor.


If you already experience symptoms of pelvic floor muscle damage (leaking when you laugh, cough, sneeze, run, skip or jump) I highly recommend you seek advice from a medical professional before you engage in any physical activity. Medical clearance is recommended before you embark on any fitness regime.