by Agnes Canadell
Pelvic Organ Prolapse (POP) can be a life-altering condition for many women. It affects not only your physical health but also your confidence, your ability to engage in sports, and your intimate relationships. The good news? With the right approach, you can regain strength and return to an active, fulfilling life.
What Is Pelvic Organ Prolapse (POP)?
POP happens when the pelvic organs—like the bladder, uterus, or rectum—drop from their normal positions due to weakened pelvic floor muscles. You may feel a sense of heaviness, notice a bulging sensation in the vagina, or experience bladder and bowel issues. This condition often follows childbirth, aging, or activities that place strain on the pelvic floor, such as heavy lifting or high-impact sports.
The Role of Exercise in Your Recovery:
If you're struggling with POP, exercise, particularly Pelvic Floor Muscle Training (PFMT), is crucial. The right exercises can strengthen your pelvic floor, prevent symptoms from worsening, and help avoid surgery. Supervised PFMT is often more effective, as the wrong exercises can strain the pelvic floor and worsen prolapse symptoms.
Consistency is key: Studies show that women who commit to a structured PFMT routine see improvements in muscle strength, bladder control, and overall quality of life. The exercises can range from relaxing your pelvic floor, basic Kegels, to more dynamic and strength-building routines tailored to your fitness level and the severity of your prolapse.
Returning to Sport: A Gradual Approach:
When you’re ready to return to sport, it’s essential to approach it gradually and mindfully. Some high-impact sports (like running or weightlifting) place increased pressure on the pelvic floor and should be reintroduced slowly. In the early stages of recovery, it is recommended to start with low-impact exercises such as swimming, Cycling, Pilates.
These forms of exercise promote fitness without overburdening your pelvic floor. As you regain strength, you can incorporate exercises that stabilize and strengthen the CORE and pelvic floor, allowing you to return to more strenuous activities over time. One study from 2023 found that women who integrated core-stabilizing exercises into their routines were able to return to high-impact sports more successfully.
Be mindful of your body: If you feel symptoms worsening, it might be a sign to scale back. Your pelvic floor physiotherapist can help guide you through these transitions safely.
Resuming Sexual Activity: A Return to Confidence
Sexual activity is often a sensitive topic for women with POP. Many experience fear, discomfort, or self-consciousness about how prolapse affects intimacy. But with the right rehabilitation, you can regain confidence in your sex life.
Pelvic floor exercises play a crucial role here as well. Strengthening the pelvic muscles not only helps with prolapse symptoms but also enhances sexual function by improving muscle tone, which can reduce discomfort during intercourse.
Don’t forget that communication is essential: Talk to your partner about any discomfort or concerns you may have, and seek advice from your physiotherapist if needed. Many women find that combining pelvic floor rehabilitation with emotional and psychological support makes the return to intimacy smoother and more enjoyable.
How Long Does Recovery Take?
Recovery timelines vary from woman to woman, depending on several factors like the severity of prolapse, chosen treatments, and personal health.
Pelvic Floor Muscle Training (PFMT): If you're managing POP conservatively through exercise, you may see improvement within a few weeks to several months of consistent practice. The goal is to prevent further progression and improve your symptoms over time.
Surgical Intervention: If surgery is necessary, recovery timelines depend on the type of procedure. Generally, light activities can resume after 2-4 weeks, moderate activities after 6-8 weeks, and high-impact sports might be delayed for up to 3-6 months to ensure complete recovery.
For sexual activity, many women can return to intimacy as soon as they feel comfortable. After surgery, this typically occurs within 4-6 weeks, once healing is well underway.
Factors Influencing Recovery
Severity of prolapse
Type of treatment (conservative vs. surgical)
Age and overall health
Adherence to your physiotherapy program
Following your healthcare provider’s advice and committing to your pelvic floor exercises will help you recover faster and more effectively.
Tips for a Smoother Recovery
Listen to your body: Don’t rush back into high-impact activities too soon.
Consistency is key: Stick to your PFMT routine.
Seek support: Whether it’s emotional support from loved ones or physical guidance from a physiotherapist, don’t hesitate to ask for help.
Stay informed: Educating yourself on POP and its recovery process can reduce anxiety and give you a better understanding of what to expect.
Final Thoughts
Recovery from POP is unique to each woman. Whether you’re eager to return to your favorite sport or rekindle intimacy with your partner, there’s hope—and help—available. With the right exercises, a gradual return to activity, and ongoing support, you can regain strength and confidence in your body.
If you're managing prolapse, don’t hesitate to reach out for a personalized plan. Your pelvic health is important, and together, we can work towards restoring your strength, activity level, and confidence.
Agnes is a sports (MSK) and pelvic health physiotherapist based at Alma Physiotherapy, 25 Lower Redland road, Bristol, BS6 6TB.
Email our PA Mei Lou pa@almaphysiotherapy.co.uk or call 07942 494506 for help booking.
References:
1. Bø, K., & Frawley, H. C. (2023). Effectiveness of exercise interventions on urinary incontinence in women: A systematic review. International Journal of Evidence-Based Healthcare, 21(4), 243-254. https://doi.org/10.1097/XEB.0000000000000368
2. Bø, K., & Berghmans, B. (n.d.). PT exercise interventions for pelvic organ prolapse. [PDF file]. Retrieved from file:///C:/Users/hp/Downloads/PT-Exercise-Interventions-for-Pelvic-Organ-Prolapse.pdf
3. National Center for Biotechnology Information. (2023). Pelvic organ prolapse: A comprehensive overview. PMC. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10238337/
4. Strong & Stable. (2023, April). Exercise management for pelvic organ prolapse (POP). Strong and Stable. https://strongandstable.com.au/2023/04/exercise-management-for-pelvic-organ-prolapse-pop/
5. eConference Zone. (2023). Physiotherapy interventions for pelvic organ prolapse. eConference Zone Journal of Pelvic Health, 12(3), 110-120. https://www.econferencezone.org/index.php/ecz/article/view/1993/1846
6. Kowalska, M. (2023). Physiotherapy and pelvic floor muscle training in pelvic organ prolapse management. Quality in Sport, 9(3), 211-223. https://apcz.umk.pl/QS/article/view/54098
7. Berghmans, B., & Dietz, H. (2022). Conservative management of pelvic organ prolapse: Review of physical therapy options. [PDF file]. Retrieved from file:///C:/Users/hp/Downloads/s00192-022-05407-y.pdf
8. Fardeen, F. (2023). Pelvic organ prolapse: Physiotherapy approach. ResearchGate. https://www.researchgate.net/profile/Faraz-Fardeen/publication/382108247_CHAPTER-8_PELVIC_ORGAN_PROLAPSE-PHYSIOTHERAPY_APPROACH/links/668d84a7af9e615a15d8eb20/CHAPTER-8-PELVIC-ORGAN-PROLAPSE-PHYSIOTHERAPY-APPROACH.pdf
9. Brown, C. R., & Johnson, A. (2023). Personalized exercise regimens for pelvic organ prolapse. Journal of Personalized Medicine, 12(3), 498. https://doi.org/10.3390/jpm12030498
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