Running with prolapse: Tips to help with pelvic heaviness

I'm about to say something controversial: You don't necessarily need to give up running if you have a prolapse or symptoms of pelvic heaviness. Depending on the extent of the prolapse and your ability to manage intra abdominal pressure and the forces on the pelvic organs, many women are able to continue high impact activities such as running without worsening pelvic heaviness. Here are some of the basics that I often assess first with my clients who have a symptomatic prolapse who wish to continue running:

• Cadence- even working toward increasing cadence by 5% can help your foot land underneath you and decease ground reaction force up through the pelvic organs
  

• Breathing- getting in a rhythm with your breathing pattern while running and timing breath to foot strike can help manage intra abdominal pressure down on the pelvic floor
  

• Posture- staying in alignment including a slightly tucked chin, head balanced over shoulders, neutral lumbar spine, and slight anterior pelvic tilt will take strain off the muscles and put them in an optimal position for supporting pelvic organs
  

• Incline- adding some incline to your treadmill run may help alleviate symptoms as running uphill puts less force on the joints and organs than running downhill
  

• Footwear- investing in quality, supportive footwear can change how forces load through the body from the ground up. Women with higher arches may consider a shoe with increased cushioning to help shock absorption, whereas those with a flat arch may benefit from a stability shoe to help provide support up the chain
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Still experiencing pelvic heaviness on your runs or have questions about how to implement these tips? Click on the Book Now button above to fill out an appointment request!