Let’s talk about your return to running with prolapse. This podcast conversation is a classic and full of ideas. Dr. Bri Grogan (now of Vibrant Pelvic Health) and I hash out how to begin to build back to running with pelvic organ prolapse and other issues like incontinence. 

Prepare for Running with Prolapse

Listen in for some helpful and hopeful ideas to help you meet the demands of running with prolapse. First, consider breaking up using your abdominals stiffly at the center.  In addition, avoid holding your pelvic floor rigidly while you run. Stiffness is not what we need for a dynamic activity that requires absorbing impact. Instead, we need to be springs with each footfall. This includes having a springy center.

One step is to relearn how to create give and range of motion in the diaphragm-abdominal-pelvic floor relationship at the center. This mimics the shock absorption cycle we need for a run. In addition, this reduces overwhelming pressure and forces from above on a prolapse below from shallow breaths and a contracted abdomen.

In addition, we touched on improving your running mechanics  – optimizing your rotation through the torso and leaning in to the run – are great form changes that can help reduce the impact forces from below that might aggravate a prolapse while you run. Listen in below! 

Take Note

Take note, one clarification from the conversation. Dr. Bri poses a question about ‘bracing the core’ during an activity like pilates. In real time, I processed that question (and I think her intention) as one of specificity of training. A comparison of a more static activity that targets the abdominal wall requiring uniform engagement versus a dynamic activity like running that requires reciprocation of the trunk and abdominal wall. As a result, it may be confusing within the conversation as a whole without that context. The goal is to understand that the strategy you use in any activity should match the task. Simply, a stiff abdomen doesn’t match the demands of running. 

To be clear, sustained abdominal contractions inside any activity may create pressure from above on a prolapse. This may require an adaption to that activity, it doesn’t mean ab work is inherently ‘bad’.  If you want to hear more about how I suggest we reconsider bracing the core, with some suggestions that would ease the interaction of the abdominal wall with a prolapse see more info here: Should I Brace My Core During Exercise

Additional resources for individuals and pros are below! Enjoy a listen.

Courses related to this topic offered in the podcast can be found here: 

For Individuals 

For Pros interested in helping women return to run with prolapse (and other athletic activities keeping pelvic health in mind

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