Is Walking Good For Prolapse? What You Need To Know
Walking is generally safe for prolapse and a beneficial activity for physical and mental health. No activity is strictly off limit for prolapse. It is important to decide what is best for you, your symptoms and lifestyle.
Introduction
Pelvic Organ Prolapse is the descent of one of the organs in the pelvis. The organs affected can be the bladder, uterus or rectum resulting in a bladder prolapse, uterine prolapse or rectal prolapse. Prolapse symptoms can include heaviness, pressure, the feeling of a bulge, the feeling of something coming out, low back pain and sometimes difficulty urinating or having a bowel movement.
Walking is not harmful for prolapse. In general, activity and exercise will not worsen a prolapse. However, every individual may have their own capacity as to how much walking, activity or exercise they can do before they start to feel symptoms. This just represents their current capacity and tools such as pelvic floor physical therapy and a pessary can improve endurance and capacity.
What Is Pelvic Organ Prolapse?
Pelvic Organ Prolapse is the descent of one of the organs in the pelvis. This can be caused by increased laxity in the ligaments that support the organs due to pregnancy, childbirth, constipation, trauma, coughing or decreased pelvic floor strength. The organs affected can be the bladder, uterus or rectum resulting in a bladder prolapse, uterine prolapse or rectal prolapse. Prolapse symptoms can include heaviness, pressure, the feeling of a bulge, the feeling of something coming out, low back pain and sometimes difficulty urinating or having a bowel movement. Certain activities can also increase symptoms of prolapse; however, this does not mean that they are worsening the prolapse itself. For example, for some women prolonged walking may cause symptoms, whereas for others, running and jumping may cause symptoms.
Benefits of Walking for Overall Pelvic Health
Walking is beneficial for overall health. It is a minimal impact activity that improves cardiovascular health, bone health, reduces body fat and improves mood. Walking can be an extremely helpful form of exercise for pelvic health. It can help improve mood and decrease stress around the diagnosis of prolapse. It can also help with weight loss and other health markers that can reduce pressure on the pelvis. For some people it can also be an easy entry point into exercising consistently.
Is Walking Good for Prolapse?
In most cases, walking is good and safe for prolapse. Walking is a low impact and accessible activity. It is a lower impact activity as compared to running or jumping. As a result, there is less pressure downwards into the pelvis. For most people there is also an incredibly low risk of general injury with walking.
If you have an advanced prolapse (grade 3-4), walking may not be comfortable. In this situation it is important to see a urogynecologist who may recommend support measures such as a pessary or surgical options.
How to Walk Safely with Prolapse
To walk safely with prolapse, we want to maintain good posture and avoid excessive slouching. We also want to wear supportive and comfortable footwear. We can start with shorter distances and then gradually increase the duration of walking. If we feel low back or pelvic pain, we can gentle engage our core by exhaling during the walk. If we have more symptoms downhill or long distances, we want to adjust our walks accordingly.
Signs You Should Modify or Stop Walking
If you start to feel Increased pelvic pressure or bulging during your walk, this is a sign to stop and note how far into the walk this occurred. Other signs to stop or modify your walk include:
Pain or discomfort during/after walking
Urinary leakage that worsens
Feeling of heaviness that lingers
Tips to Make Walking More Comfortable
If you are feeling discomfort and pressure while walking, you can do the following to help:
Use a pelvic support garment if needed
Walk on flat, even surfaces
Break walks into shorter sessions
Take a break and elevate your hips and legs to reduce pressure. You can lay down and place your legs against the wall, or you can put some pillows under your hips
If you are frustrated by your reduced capacity, a pelvic floor physical therapist can help.
When to Talk to a Healthcare Professional
If you feel that your symptoms are worsening or impacting your daily quality of life, we recommend speaking to a healthcare professional like a urogynecologist or pelvic floor physical therapist. Other reasons to seek help include being unsure about exercise limitations or how to improve capacity for activities. Pelvic floor therapists are remarkably familiar with prolapse and can help you understand your condition. If you are in Queens, NYC the pelvic floor physical therapist at Take Flight Physical Therapy can help you.
Alternative Low-Impact Exercises
If you are experiencing discomfort with walking, alternative low-impact exercises include:
Swimming
Cycling
Yoga
Pilates
Barre
Please remember that no activity or exercise is strictly off-limits. Determining which exercise is best for you requires a nuanced overview of your symptoms, health, and current activity level. Many individuals can return to higher impact activities under the guidance of a pelvic floor physical therapist.
Conclusion
Walking is generally safe for individuals with prolapse and beneficial for overall physical and mental health. Make sure to listen to your body and recognize your individual capacity and limitations. If you are confused or concerned about how to safely walk or return to exercise, a pelvic floor physical therapist can help.
If you are experiencing prolapse symptoms, help is available! Pelvic floor physical therapy is the gold standard treatment for this condition. If you are in the Forest Hills, Queens, NYC area, and you are looking for help today, reach out to us! Give us a call or fill out our contact form today!
