It is important to find someone to help you with the proper technique for you. If you are using techniques that increase pressure in the pelvis and hence the vagina, you are risking pelvic organ prolapse or incontinence. Learning to distribute the weight and lift while still breathing is best for women to reduce the risk of injury. If you feel like things aren’t “normal” treat your body with a little empathy and don’t push it. It is ok to make this week a lighter week. You may notice heaviness in the pelvis or leaking during this time. It is important to pay attention to what you are feeling and listen to your body. It is easy to overstretch or overuse your tissues to the point of injury. This can cause a feeling of weakness and likely frustration if you aren’t able to lift like you did the prior session.
Women’s menstrual cycles causes hormonal changes that make the body’s tissues more flexible. Listen to Your Body and Consider the Approach You Are Using Or you might leak stool or urine, or develop an organ prolapse. It can aggravate the spine, particularly if you have an old injury there. It can worsen diastasis rectus (a separation of the abdominal muscle). This can present like a hernia in the abdomen, groin or belly button. If we use the old strategy of breathe in and lock, the pressure will find the weak spot. This leaves the area even more susceptible to weakness. The system has been strained/injured in child bearing. This is the same idea for women who lift, particularly if you have had any pregnancies or vaginal deliveries. Think about those rubber chicken toys that you squeeze and they drop out an egg. This is effective for men, but our vagina makes us vulnerable to pressure. Traditionally, for lifting we use a common strategy of taking in a breath, lock it in and hold to stabilize the trunk. Following are a few points to think about. It is important to consider some things if you are planning or are already performing heavy weight lifting, cross fit or high intensity training as a female. Incontinence or prolapse can arise during exercises that increase abdominal pressures. Because of this, women are at higher risk for injury. This leaves it susceptible to high levels of pressure, particularly when performing high level weight lifting or exercise. Unlike the anal and urethral openings, which have sphincter muscles that help to close them off, the vagina does not. We have a vagina, which leaves an area of weakness that pressure can find. Women are anatomically different than men, particularly when it comes to weight training.
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