Get to know your cycle: How your period can affect your pelvic floor

Your Period: It is that time of the month that we all must endure. For some it’s a breeze, for others it’s somewhat crippling…but it’s a part of who we are as women and something we can try and take more control over, even when it comes to our exercise choices.

While there is much to say around the potential for impact of your cycle in regards to your general emotional and physical wellbeing, have you ever noticed how it might be affecting your pelvic floor and core muscles and thus your ability to exercise? Are you aware that at certain times of the month, you don’t feel as strong, you lack energy or perhaps you have a sense of instability or weakness in your core and pelvic floor? I (Em) was talking with a client some time ago who mentioned that during her period, she felt a noticeable change in the stability of core and pelvic floor and suffered a little stress incontinence when she performed anything strenuous…or even just sneezed! So of course at the time it did get me thinking about my own hormonal changes and how things felt – BUT first just to digress a little…

Having suffered a minor prolapse after my first baby, I have been incredibly body aware, always conscious of my pelvic region and how things feel. So during one of my follow up appointments with my new Women’s Health Physio appointment (Yes, I am still going to my WHP for 6 monthly check ups!) I mentioned to her that at different times I felt as thought my prolapse had worsened or that I just felt less supported. She performed another through internal assessment and affirmed that all was OK and that perhaps I was experiencing these symptoms around the time of my cycle. Well, makes sense right?! And as I tracked back, it was like a lightbulb moment!

So then, why is this?! Our hormonal responses during the month (particularly during ovulation and then during our period) will impact the stability and strength of our internal core and pelvic floor musculature – or our internal support system. For some this may be more obvious, particularly if you already suffer from any number of pelvic floor issues, i.e. incontinence, pelvic organ prolapse etc. You may be mostly symptom free and confident in your exercise choices, but every now you feel a little internally weaker or less stable or perhaps you experience a symptom of your dysfunction?

So then if you are symptomatic, should you just stop?! Well, yes and no…it is so important to keep moving and our busy lives are certainly not conducive to lazing about and waiting for our period to finish! It is really a matter of becoming more body aware and understanding your limits and boundaries. Quite simply, we want you to track your cycle! Take the time to see how it might affect your exercise, and workouts, your internal strength and your core and pelvic floor stability.

Now in terms of your exercise, what is the best advice?! Once you become more in tune with your cycle and that you are now aware of when and why you might be experiencing some weakness, then just take it easy during this time. There is absolutely no need to stop, but perhaps just back off a little on the intensity and duration of your exercise choices. Too the busy mums amongst us, a day spent with a child (or more) in tow can be quite physical! Lifting, carrying, squatting, bending over, reaching…so backing off or stopping isn’t exactly easy! While you can’t exactly stop doing these things, you can aim to perform these movements more efficiently…this is where your every day posture and breathing technique comes in to play!  If you pick your child up and  Give yourself an opportunity to focus on more gentle flowing exercise and restorative activities (swimming, walking, yoga or pilates) that will ensure you can still manage exercise and movement symptom free!

We came across this great article recently about the importance of female hormonal balance and it includes a link to a handy monthly cycle tracker…so click the link to find out more!

HORMONAL BALANCE + CYCLE TRACKER

As always, if you are experiencing any symptoms of Pelvic Floor Dysfunction of any description, we do always recommend seeking professional advice (see our post on Women’s Health Physio’s). These symptoms can be a sign that you have some level of internal weakness and that your entire core is not optimally functioning. Our Core Restore Program provides the necessary knowledge and tools to help you to begin to restore and strengthen your deeper core and pelvic floor and gradually progress your exercise safely.

Click here to find out more about our Core Restore Program.

As always, drop us a line at hello@soulsisterhealth.com.au if you have any queries or feedback regarding this post – we would love to hear from you!

Em xx