Leaking with high intensity exercise

Prolapse and leaking can be different issues caused by different things. Just because you have prolapse doesn’t mean you’ll automatically leak, and just because you leak doesn’t automatically mean you have prolapse.

A few things that could be going on 👇

High intensity, high impact, and your pelvic floor

First, is it high intensity or high impact that is causing you problems? There’s a difference.

Both high intensity and high impact could be increasing your symptoms due to pelvic floor coordination issues. But high intensity might also be a struggle with pelvic floor endurance and high impact may have a need for more pelvic floor strength or relaxation.

Running, jumping, and your pelvic floor

If it’s high impact that’s the issue (running, jumping, etc), you’ll want to follow a progressive strength program that includes:

– pelvic floor awareness

– breath, core, and pelvic floor connection

– unilateral strength progressions

– balance work

– impact progressions

There’s way more to all of that ☝ than just “easing” back into fitness. It’s intentional and builds pelvic floor strength + overall body strength in a way that optimizes function and helps reduce symptoms.

CrossFit, Orange Theory, and your pelvic floor

If it’s high intensity that’s an issue (aka you’re moving through that AMRAP fast and your pelvic floor just seems to tire out), you’ll want to look at building pelvic floor endurance.

Think of it this way → when you start out on the rower for the first time (or spin bike for all you Peloton fans), you might be out of breath relatively quickly. You need to build cardiac and respiratory endurance. 

It’s not that your heart or lungs don’t work or aren’t strong. They’re just not conditioned to maintain that level of output for long periods. You have to build up to it.

Same thing goes for your pelvic floor.

You find your limit, where you start experiencing symptoms, and slowly expand that limit.

Ways you can do that:

– Move the exercise(s) in question to the beginning of your workout when your pelvic floor isn’t as tired. As you build capacity, you can move the exercise further back in your workout.

– You don’t have to start out modified. Do the full range of motion until you have symptoms. Once you start experiencing symptoms, pause to take a breath, release the tension, reset your posture, and continue again. Symptoms still happening? Modify the movement or range of motion at that point.  

As you can see, there’s never a simple answer when it comes to core or pelvic floor symptoms. There are A LOT of variables (so many more than we mentioned here today) that could be causing you trouble. 

You’ll need to play around to see what is the culprit for you.

If you’re ready to build pelvic floor endurance and start lifting (and living again) without worrying about your core and pelvic floor, FIT Core Restore is for you. Get the mobility, core and pelvic floor progressions, and strength programming you need to help you navigate your symptoms.

If you want to take a deep dive on more core and pelvic floor topics, join my weekly Q&A email list. It may or may not also be the only place to snag a discount on programs. So run, don’t walk, to join.

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Hi friend! I'm Casey

I help people whose abs and vaginas are as cooperative as a 2-year-old at naptime return to lifting & living in a way that feels good again—and maybe even train them to behave along the way.

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