Spring Into Action
Although we may be confined by the social isolation of COVID-19, it doesn't mean that we can't get outside* and start enjoying these longer days of spring, and soon to be summer! This area has so much to offer if you are into hiking, running, biking, golf, swimming etc, etc, the list goes on.
You may be inclined to jump into your summer activity, but there are some things you may want to consider before doing so. I am here to offer some suggestions regarding pelvic health and hiking, running, and biking specifically.
Hiking
Hiking is a great low impact outdoor exercise option. If you have prolapse, or have issues with leakage with impact exercises like running, then you should consider this as an excellent option for cardiovascular fitness and strength. Plus, you can challenge yourself with some hills to up the intensity. Using hiking poles can increased the cardio aspect and also help on the downhills by absorbing some of the impact, especially if you have issues with vaginal heaviness and pressure.
If you are a new mom, you may want to consider having your partner carry your little one, or at least trade off half way. The extra weight can exacerbate vaginal pressure and heaviness. You may also need to try different carriers as some have waist straps that can create downward pressure.
If you do have concerns with prolapse there are some other factors you should consider, such as pacing and time of day. Hiking in the morning is ideal when muscles, including your pelvic floor, are strongest. Also, consider how much you do in a one day, ie pacing. If you are planning a big hike, maybe spread your other chores out or do them on another day.
There are so many incredible hiking trails in our area, specifically the Bruce Trail, but as mentioned they are advising to stay off these trails for now. Like all things that have been restricted due to COVID-19, they will eventually re-open. And when they do, be sure to get out there and explore!
Running
If you are looking for a little faster pace, or need to get the most out of your window of exercise time, then running is where it's at. I think I do some of my best thinking when I am out running, and always feel better after it. However, it may not be for everyone. I would highly advise that you opt for a low intensity exercise option if you have any issues with prolapse, leakage or pain. If you are experiencing any of these issues, it is a sign that your body isn't supporting you properly. That said, you don't necessarily have to avoid it completely, but you have to keep it to your threshold.... stop before these symptoms present. It is also highly recommended that you have an assessment by a Pelvic Health Physiotherapist to ensure it is safe for you to keep running.
Here are a few other suggestions to consider.....
If you are running with a stroller, avoid having both hands on the handle. You need your arms to swing to help transmit forces from your trunk. I personally like alternating arms throughout my run.
If you are new to running, consider starting with walk 1 min: jog/run 1 min, and progress from there (1:2, 1:3, 1:4 etc) for 20 min and then eventually you will be running 20 min straight. Build your distance and time from there.
In terms of form, ensure that you have a slight forward lean and have a mid or forefoot strike (vs heel strike). This will help absorb forces for your pelvic floor.
Finally, if you need more direction for your training, try a running coach, such as Scenic Running Co. (https://www.facebook.com/pg/scenicrunningco/) or for a little motivation try tracking your routes (https://www.strava.com/).
Cycling
Where do I even begin with biking? It may be one of my favourite outdoor activities!!! There is road cycling, mountain biking, gravel riding, fat biking and good ol' cruiser biking around our town trails. We are so fortunate to live in an area that has so many scenic routes and trails to enjoy. Cycling is another excellent low impact activity, but like all activities there are things that you want to consider to ensure comfort and good pelvic health.
Lets start with your bike saddle. Bigger is not always better! I often see people cruising around town on big, bulky saddles, but these can actually cause more problems as they create more surface compression to your pelvic floor. The nerves, vasculature and muscles can become compressed and lead to numbness, burning or irritation. This is more likely to happen with long distant rides, so those riders REALLY need to ensure they have a good saddle. Look for women specific saddles and have it properly sized so your pelvic bones (ischial tuberosities) are sitting in the right spot. There is such a thing as an "ass-o-meter" haha! Your local bike shop can help you find the right saddle and fit.
While you're at it, you will also want female specific cycling shorts with a chamois, for a little extra padding and also some chamois butter to prevent chaffing.
Finally, when you are done your ride, get out of those bike shorts immediately to prevent any yeast infections and try a couple of pelvic floor opening stretches such as pigeon pose, childs pose or knees to chest. Your lady parts will thank you!
Again you can check out https://www.strava.com/ for routes and trails.
So there you have it! I hope this helps you have the best start possible to your outdoor endeavours. Know that I could have spent an entire blog on just one of these activities so if you have any questions or need more guidance, please do not hesitate to respond.
Laura
Physiotherapist & Owner
*Please be smart about your choices of getting outside. Avoid hiking and running in crowded areas and for now stay off the hiking trails. Its also advised to avoid biking in groups.