Health & Fitness Magazine 2007
High-impact exercise could lead to damage down there, so protect your pelvic floor!

It's easy to neglect muscles you can't see. But if your pelvic floor is damaged or weak, the consequences can be embarrassing, uncomfortable, or even serious. While childbirth is the main cause of damage down below, prolonged, high-impact exercise can also weaken it.
Workouts that involve jarring movements, such as high-impact aerobics, jogging, trampolining or gymnastics, can put sudden, excessive pressure on the pelvic floor.

But how much is too much?

'It depends on the individual,' says chartered physiotherapist Sammy Margo. 'If you notice any weakness, such as stress/urinary incontinence (leaking urine slightly), take immediate action. Heavy weightlifting or high impact aerobics more than three times a week may cause problems later in life if you've already had slight urinary incontinence after having a baby.

'Be careful of poor weightlifting technique or endless sit-ups too. Before you lift weights, clench your pelvic floor and abdominal muscles and hold them throughout. Tighten your pelvic floor muscles before you do a sit-up.'

Loss of oestrogen after menopause, plus diabetes and obesity, can also cause problems. However, you can protect and tone your pelvic floor by doing a daily 'down there' workout.

Why Your Pelvic Floor Matters

'The pelvic floor is a voluntary muscle, so it needs to be strengthened and toned,' explains Dr Chris Steele of TV show This Morning. 'The average woman has 201b of organs sitting on her pelvic floor. Any "stress", such as sneezing, coughing or a full bladder, pushes these down, increasing the pressure. Weak muscles can lead to urinary incontinence when you cough, sneeze or jump, plus reduced sexual pleasure or even vaginal prolapse [when the womb drops into the vagina because the pelvic floor muscles fail to hold it in place].'

What To Do About It

The best way to treat pelvic floor problems or bladder weakness is to exercise these muscles,' adds Steele. Regain your pelvic floor strength with regular Kegel exercises Do eight sets of exercises at least three times a day for three months to get results.

Or try any of the quality pelvic muscle trainers from Stress No More.

© Health & Fitness Magazine October 2007, written by Liz Hollis.