StrongLifts Squats and preventing organ prolapse. Advice please!

dracaene

I've been doing the StrongLifts 5x5 program for 2.5 months now but have had to "plateau" my squats at 125lbs because it was feeling like I was putting too much downward pressure on my pelvic organs. Have any other ladies experienced this? If so, were you able to overcome it somehow? I want to keep increasing my strength - I mean 125lbs is only 75% of my bodyweight, but I obviously don't want to wind up with a prolapsed uterus either.
Should I keep the weight at 125lbs until it starts to feel easy before I try to add more weight to the bar? Or should I be changing my lifting technique somehow to reduce the downward pressure on my pelvic floor? Other suggestions welcome!

mom23mangos

I would check on the state of your pelvic floor with either an OBGYN or a pelvic floor physical therapist.

I don’t have the strongest pelvic floor after multiple kids, but I’ve never felt like I was going to have a prolapse. I do have a gym friend however who suffered a prolapse from what she thinks is lots of jumping. Like box jumps. But she sticks to lighter weights and low impact.

quiksylver296

You can feel that happening? Or you just feel like you're going to pee yourself? Because I just wear pads for that.

QueenBee2018

Get checked out! There is no prize for the most weights lifted or a hurry to get there. There are Kegel exercise weights you can use to strengthen your pelvic floor-- you can buy on Amazon, but check with your GYN first.

kdbulger

I second checking in with a pelvic floor physiotherapist. They are the experts on this and can do an assessment and guide you toward your goal safely.

Chieflrg

If you plateaued, then just move onto a more advanced program. There is zero reason to try to improve your lifts on any program you started as a newb once you stall.

It's just not efficient to deload it and try to build strength opposed to better programing thst involves proper volume in relation to your ability to recover.

DomesticKat

See a specialist. My pelvic floor also isn't the greatest, but if I ever felt signs of a prolapse I'd get checked out ASAP. And yes you can feel a prolapse happening. Imagine the sensation of your uterus and cervix being pushed out of your vagina. You would know it when you felt it.

Cahgetsfit

quiksylver296 wrote: »

You can feel that happening? Or you just feel like you're going to pee yourself? Because I just wear pads for that.

Just wanted to comment on the pads thing - have you tried period undies? They are PHENOMENAL and work for bladder leakage too. Google Modibodi or Thinx. Lifechanging. And doens't feel like you're wearing a nappy.

deputy_randolph

I've been squatting for awhile now...uterus is still in place.

Are you sure the pressure is on your cervix and internal organs and not your bladder? You should go to a gyno.

flowerhorsey

I would see a Dr...

dracaene

Thanks all. I definitely intend to see my GP and ask for a referral to a pelvic PT. I was just wondering if anyone had specifically already dealt with modifying/perfecting form or technique to minimize downward pressure while squatting.

mbaker566

1. check with a doctor
2. there are pads and undies to help
3. focus on engaging muscles in the correct order.

quiksylver296

Cahgetsfit wrote: »

quiksylver296 wrote: »

You can feel that happening? Or you just feel like you're going to pee yourself? Because I just wear pads for that.

Just wanted to comment on the pads thing - have you tried period undies? They are PHENOMENAL and work for bladder leakage too. Google Modibodi or Thinx. Lifechanging. And doens't feel like you're wearing a nappy.

I have Thinx. They don't hold up to a 385 lb deadlift.

quiksylver296

DomesticKat wrote: »

See a specialist. My pelvic floor also isn't the greatest, but if I ever felt signs of a prolapse I'd get checked out ASAP. And yes you can feel a prolapse happening. Imagine the sensation of your uterus and cervix being pushed out of your vagina. You would know it when you felt it.

Yeah, I really can't imagine that. Which I suppose is good, means it isn't happening to me, right???

Chieflrg

Meg Gallagher spoke of how she was working with a physical therapist on how to possibly correct this.

Meg throws some info that isn't exactly science based at times, but this subject in particular she might be able to shed some light to help the situation and corrective measures.

I have never watched this video, but I hope it helps at least point you in the right direction.

https://www.youtube.com/watch?v=PcvhxHdY_gI

gradchica27

I have a mild prolapse (not uterine, but this still might help—you also need to find out what type and grade of prolapse you have, which will direct your treatment). Definitely see a pelvic floor PT, and a uro-gynecologist (dr who specializes in prolapse who can assess and grade it. This is helpful to make sure it doesn’t get worse). The pelvic PT can help you get things stronger and keep everything where it needs to be, the uro Gyn might be able to fit you with a pessary (rubbery donut that fits up in there to help support everything). My type of prolapse doesn’t really benefit from the pessary, but the PT helped a lot.

While you’re waiting, maybe try a program like Strong Curves. Many of the hip/glute exercises can be combined with kegels and are quite similar to exercise your PT will likely give you (ie glute bridges with a kegel).

gradchica27

quiksylver296 wrote: »

DomesticKat wrote: »

See a specialist. My pelvic floor also isn't the greatest, but if I ever felt signs of a prolapse I'd get checked out ASAP. And yes you can feel a prolapse happening. Imagine the sensation of your uterus and cervix being pushed out of your vagina. You would know it when you felt it.

Yeah, I really can't imagine that. Which I suppose is good, means it isn't happening to me, right???

You can totally feel it. I was sprinting after a hard ab circuit and felt something really “off” down there...yep, partial prolapse.

And there’s no need to accept any kind of incontinence as normal. I’ve had four kids and lift and run and no leaks—thanks, PT

dracaene

Thanks for all the advice everyone! I've watched a few youtube videos (including the one in the post above) and it seems that by reducing the depth of my squat, and keeping my stance narrow it helps to minimize the downward pressure. Thankfully I have never experienced leakage - that would be super embarrassing.

Fittreelol

One of the biggest things is to make sure you're bracing "out" instead of "down." Bearing down is a recipe for prolapse or the very least pooping on the floor at the gym. Another thing is to make sure you're maintaining a neutral pelvis when you're lifting. If you anteriorly tilt your pelvis when bracing you place your pelvic floor in a stretched position where it isn't as strong.