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Pelvic health for women
Returning to exercise with pelvic floor support in Shirley, MA
The short answer
Leaking, pressure or heaviness when you run, jump or lift does not mean you have to give up exercise. It usually means your pelvic floor and core need to be trained for the load you want to put on them. With a step by step plan, most women get back to running, lifting, classes and sport with confidence, whether that is after a baby or years later.
On this page
What gets in the way of exercise
These are the most common reasons women stop or hold back from the workouts they love.
- Leaking with running, jumping or lifting
- A sign that the pelvic floor is not keeping up with the pressure of higher impact movement.
- Pressure or heaviness
- A heavy or dragging feeling after workouts can be a sign of prolapse or a tired pelvic floor.
- Returning too fast postpartum
- Jumping back into running or heavy lifting before the core and pelvic floor are ready.
- Ab separation and a weak core
- A core that does not manage pressure well puts more load on the pelvic floor.
- Holding your breath
- Bracing and breath holding during lifts pushes down on the pelvic floor.
When to get it checked
Get checked if you leak, feel pressure or heaviness, or have pelvic, hip or back pain during or after exercise, or if you are not sure when it is safe to return after having a baby. See your doctor soon if you have bleeding, or pain that keeps getting worse. Go to the emergency room if you suddenly cannot empty your bladder, or have severe pain with fever.
What you can do at home right now
These are safe starting points for most people. They are not a replacement for a proper evaluation.
- Exhale on effort
- Breathe out as you lift, jump or push. It takes pressure off the pelvic floor.
- Build up impact slowly
- Walk before you jog, and try short intervals before longer runs.
- Notice your signals
- Leaks, heaviness or pain during or after a workout are signs to scale back, not push through.
How we help you get back to exercise
Your pelvic health therapist is with you for the whole appointment, start to finish, in a private room. We check your pelvic floor, core and how you move, then build a return plan around the workouts you love.
01
Relieve
Breathing, pressure management and simple tweaks that cut down leaks and heaviness right away.
02
Rebuild
Pelvic floor and core strength progressed step by step toward running, jumping and lifting.
03
Perform
Back to your runs, classes, lifts and sport with confidence. When you are ready, our personal trainers keep you going.
04
Thrive
Stay strong through every season of life, from pregnancy to menopause and beyond, with a team that already knows your story.
Thrive is not a finish line. When life brings something new, the loop starts again with the same team.
Common exercises for return to exercise
These are a few of the exercises our team often uses for return to exercise. Tap one to watch.
Please read first. These are not right for everyone. If a move brings on sharp pain, numbness or tingling, stop and talk to one of our pelvic health therapists before you keep going.
Learn from our team
Short, free videos from our clinicians on questions we hear about return to exercise all the time.
Read more from our team
Blog posts, newsletter tips and columns from our clinicians that go with return to exercise.
Services that help
Pelvic Health and TherapyPersonal TrainingAthletic PerformanceVirtual Therapy and TrainingHear it from a client
Getting back to training without getting hurt again.
Read what they said
Hannah, "How has the way you train changed?" I'm definitely much more cognizant of form. I don't think I really understood fully that it was more important to do whatever the exercise was with the correct form and maybe not doing as many reps as opposed to, "Oh, Hannah, you have to get this exact number of reps for, for this set." Being nicer to myself with that 'cause I'm realizing, hey, you don't wanna hurt yourself. You have hurt yourself previously. Working with somebody directly, they can give me those alternatives and I'm like, "Oh, that does work for me. I'll continue with that," so.
Amy, "How's your confidence now?" I've done lots of physical activity over my life, but constructive, different types of lifting and, even mobility exercises and things like that, I hadn't really done any of that. so I feel like when I come here, I get the instruction, I get the, guidance, and then I'm able to continue that at home. and so the confidence is I know that when I go home, I know what I'm doing. And my body composition is just completely different from what it was a year and a half ago. Feeling so much stronger and capable of really doing anything that I want.
Talk to a pelvic health therapist
A free call to tell us what is going on and see if we are the right fit.
Common questions about return to exercise
When can I start exercising after having a baby?
Gentle walking and breathing work can usually start soon after delivery. Most women are not ready for running or heavy lifting until at least three months after birth. We check your pelvic floor and core and build a plan that fits your recovery.
Is it normal to leak when I run or jump?
It is common, but it is not something you have to accept. It usually means the pelvic floor needs training for impact, and most women improve with pelvic floor therapy.
Can I lift weights with pelvic floor symptoms?
Usually, yes. With the right breathing, pressure management and a smart progression, most women can keep lifting. We help you find what feels good and build from there.
Do I need a referral?
No. You can book directly with us. Most of our clients do use their insurance for reimbursement of our physical therapy services. We go over everything in the discovery meeting.
This page is general information, not a diagnosis. Everyone is different, so the best next step is an evaluation with one of our pelvic health therapists.
Visit us
Serving 22+ nearby towns and beyond
2 Shaker Road, Suite C200, Shirley, MA 01464. Monday to Thursday, 5:00 am to 8:00 pm, Friday, 5:00 am to 3:00 pm, and Saturday, 6:00 am to 1:00 pm.