Running When Your Vagina is Falling Out…Or Feels Like It Is
Okay, I get it. That title stopped you in your tracks! GOOD.
We need to discuss these things. We NEED to have an open discussion about pelvic organ prolapse. AND we need to talk about running while postpartum.
I was an avid runner in college and throughout my Doctoral training. I’ve ran countless 5k’s and many half marathons - NEVER a full marathon. My brain doesn’t focus for that long.
I honestly haven’t thought about running again until recently, at 15 months postpartum.
Returning to run postpartum can feel scary because there is so much mixed information on the internet about how to do it… is it safe… should you even be running… when should you begin running?
Well - first and foremost, go to Dr. Katie’s $15 webinar and learn everything you need to learn about returning HERE
She goes over everything you need to know as far as HOW to return to running.
I’m discussing those of you who experience, have been diagnosed, or think you might have pelvic organ prolapse and want to return to running.
POP (pelvic organ prolapse) is where the organs (typically bladder or rectum) fall down into the vaginal canal (technically it’s your vaginal wall you see- not the organ itself). This can cause symptoms such as:
heaviness or pressure in the vagina
more symptoms at the end of the day, from being on your feet
more symptoms when needing to poop
seeing or feel a bulge at the vagina
feeling like a tampon is halfway inside - but maybe falling out
achiness or soreness after a long day on your feet
There are many other symptoms (like urine frequency or incontinence) that can be an indicator for prolapse. I also like to mention that 67% of first time birthers have some level of prolapse.
You also do NOT have to have given birth to have prolapse - it can occur due to pushing from constipation, heavy weight lifting, etc.
I had chronic constipation when I was little. But I’ve never been formerly diagnosed with prolapse.
Until I was postpartum.
And I remember the emotion of “how could this happen?”
How I felt like I’d failed… that my body wasn’t doing what it needed to do… that maybe I didn’t know as much as I thought I did.
I remember how I felt when my pelvic PT (Dr. Katie) told me I had a stage 2 (I was 12 weeks postpartum) cystocele (bladder).
I remember telling my husband I never wanted him to touch me again.
I share this because there is a HUGE psychological aspect when it comes to prolapse - and if we do not address that - we cannot address the physical.
When trying to return to run postpartum, we have to understand that we must start from the beginning. It isn’t going to be easy to just take off.
We must consider our footwear - we must consider our breathe - our tendency to hold tension in the lower abdomen - strength.
Here are a few things I did to get me ready to return:
Followed Dr. Katie’s return to running recommendations
Saw a Pelvic PT
Worked on glute strength (all fibers - so not just bridges etc but single leg strength - hip hinges - side planks)
Worked on foot stability and strength. I did this barefoot and made sure my foot muscles worked effectively and that the ankle was strong, the calf muscles were functioning and more.
Core strengthening to stabilize my pelvis
Relaxation of the abdomen muscles. I tend to hold a lot of tension from years of “sucking in”
Pelvic floor down training - I did NOT practice kegels while running. I did the opposite.
Everyone is different, but I’m hoping one of the tips above might help you with returning to run.
The main thing to remember is that you are strong and your body is strong but it’s OK to start slow.
My current schedule training for a half marathon is:
3 short runs/week
1 long run/week
2 days of strength training (full body)
30 minute walk everyday
I am focusing on high protein, hydration and more!
You should consider visiting us in clinic or a virtual session to address anything you should consider before returning to run!
Dr. Kaylee Simmerman
