Overcome Silent Struggles with Exercise Regression
Regression is something I want to talk about. Over the years both myself and Shannon have seen our Keep mums fit ladies go on to participate successfully in the exercise and sports they love - from events, races, the park run, circuits, CrossFit, netball and more and many report no problems.
A rare few, however, have experienced increased pelvic pain, knee and hip pain, backache and pelvic floor problems when the intensity had increased. Why? because the body changes during pregnancy and way beyond and considerations should be taken into account.
The biomechanics and the watch points (Most susceptible areas) need TLC and is often not discussed!
With the desire for many mums to progress fitness quickly in the first few months after birth, and if no immediate issues have raised their ugly heads, then it’s assumed that no problems will occur in the future. Sorry to burst your bubble, it’s a myth, and sadly, this is not the case!
Injury, pain, pelvic heaviness and pelvic floor issues including urinary leakage can occur unexpectedly and at any time. So progressing fitness safely, building up strength gradually is the key and our number one Keep mums fit new mums take home message.
If problems are experienced regression is a must.
What is regression? - Definition: Regression is a return to a former or less developed state. If you experience any pain, heaviness, discomfort or leakage don't push on - go back to the beginning and rebuild a strong foundation. In the long run its worth it - Your body deserves ongoing respect.
Perimenopause and menopause is also a time of a huge hormonal shift and with it can come unexpected pelvic and musculoskeletal issues.
So ….
Learn when to take your foot of the pedal and manage feelings of impatience by remembering to press the pause button before you react. You can then make a clear choice on how to progress with confidence and determination. It's easy at any stage of your journey to become impatient for the end result, sometimes we need to go back, rewind and see the progress made so far.
Your commitment, your consistent effort and your change of habits have got you this far. Congratulate yourself and continue being patient.
We are here to listen, to support and to guide. YOU ARE IN SAFE HANDS.
If you find yourself with any of the above symptoms then get in touch … Before you fill out the screening form Begin a diary for both physical and dietary triggers. Here are a few examples of what to write:
I carried my baby in a sling for more than an hour and my pelvic heaviness increased
I increased my mileage when running and for 2 days I felt discomfort in my hips and pelvis, it only settled when I rested more.
I tried to do a HIIT workout and did a star jump and leaked
I’ve been running for years with no problems, and now I feel my body is failing me
I’m struggling with daily household chores. I lifted the washing basket, and I felt a bulge
Sex is painful during and/or after
I’m constipated and when I do go I strain and I feel the vaginal bulge increases
I’m 12 months postpartum and have taken it easy, but on a walk today, my knees ached
I notice if I drink coffee an hour before exercise, I leak during the workout if I’m doing high-intensity moves.
My physio has told me I have a prolapse
My hormones are all over the place, my hips hurt after I’ve exercised, and sleeping is so uncomfortable.
All these are real case scenarios and need further investigation. Women's health physios are a great first line option for your GP, and here at Kate Campbell fitness, with your consent, we work with your physio recommendations to support you in progressing your strength and fitness.
As a team, Shannon, Lauren, and I, with our combined areas of expertise, will develop a progressive program enabling you to return to the exercise you love. We will ask you to REGRESS; we may even ask you to STOP running or doing your usual classes, but this is temporary. Reducing inflammation is necessary, plus a plan and a step-by-step program.
We will always go back to the basics, core and pelvic floor coactivation, plus strength exercises for your knees, hips, back, glutes and abdominals. Plus, myofascial release and massage if areas are tight.
Nutrition will be discussed as there are many food and drink bladder irritants that, once reduced, can help symptoms dramatically. Check out a list here.
Please don’t ignore symptoms, with the right support, with personal confidence, commitment and a few changes, you can and you will improve and reduce symptoms.
If you want to work out at home, subscribe to Fitness on demand, which has many workouts you can follow along to for only £8.99 per month, which you can cancel anytime. You will be able to go back to the basic pelvic floor and core routines.
Kate
