Sport : be careful !
Perineal rehabilitation is the rehabilitation of the perineum or pelvic floor. The perineum is a very large, diamond-shaped muscular unit, located between the pubis (the bone in the front and upper part of the pelvis) in front and the coccyx (the bone at the lower end of the spine, articulated with the sacrum) in the back.
In general, after childbirth, the perineum loses its flexibility and it is necessary to carry out a re-education in order to re-tone it.
Even though the subject was taboo for a long time, doctors, gynaecologists, urologists, midwives and physiotherapists specialising in urology are increasingly trying to raise awareness among patients.
Afterwards, you can resume more sustained physical activity. Sport is very good for your health, however, some practices can sometimes damage the perineum and not all sports are recommended. Not all sports are recommended. In fact, some should be avoided, otherwise you may experience bladder weakness, stress incontinence or, worse, organ descent (prolapse).
But remember, the perineum is not specific to women, everyone has one. Toning it up after an operation, childbirth or simply because of the effects of time is highly recommended. It is simply important to be aware of the risks and to adapt your training to preserve your pelvic floor.
Sports to be evited
Some sports put too much strain on the pelvic floor. They put the perineum under high pressure which makes it fragile. Thus, sports that cause shocks or are too physically aggressive are strongly advised against.
Running sports (running, jogging, athletics...)
When you run, your foot hits the ground and causes shocks which, with each stride, impact the muscle and tire the perineum. Walking, on the other hand, is not at all inadvisable.
Ball sports (basketball, football, handball...)
These ball sports require you to run unevenly, with acceleration phases and jumps. In short, everything that is not recommended for the perineum.
Some exercises work the abs and are really disastrous for the perineum. This is the case with crunches, which consist of leaving the feet on the ground with the knees bent and raising the chest. They put a lot of pressure on the abdominal area.
This sport is specifically not recommended for the good maintenance of the perineum. Repeating movements, lifting weights and jumping at the same time, the pressure on the abdomen is very high.
It is true that it works the cardio but it is not recommended because it causes urine leakage. Absolutely avoid it if you don't want to end up with wet trousers.
Sports to be favoured
The sports recommended for women who want to preserve their perineum are those that exert little or no pressure.
Swimming and water aerobics
Swimming is the sport that is suitable for everyone: babies, pregnant women, seniors. Water allows you to float and removes all pressure from your body mass, so you don't have to bear your own weight.
Hiking and Nordic walking
Unlike running, walking (Nordic, fast, with poles or simply hiking) is not dangerous for the perineum and even improves coordination and dissociation.
Cycling is a sport that is recommended for women, and for good reason: the saddle and the sitting position avoid pressure on the pelvic floor, since the latter is not under weight.
This sport requires the spine to be twisted in order to make the swing. So there is little or no pressure on the perineum.
This harmless sport works the muscles in depth and requires no sudden movements or shocks. The use of a ball or hoop for some exercises even helps to strengthen the pelvic floor muscles.
In addition to the postures that help improve strength, flexibility, coordination and posture, the perineum also benefits from unparalleled stretching and stimulation. A discipline therefore recommended as part of perineal rehabilitation, as soon as the first bladder leaks appear.