174: Prolapse, But Make It Functional: Returning to Lifting & Running

Gina (perinatal fitness trainer/doula) and Roxanne (certified nurse midwife) share their very different pelvic organ prolapse stories—Roxanne’s symptomatic grade 2 rectocele postpartum (including heaviness, splinting, panic, PT, pessary, and symptom relief after weaning) and Gina’s mostly asymptomatic grade 1–2 prolapse discovered later in her chart. The sisters discuss how both returned to lifting, running, and having more babies without prolapse “getting worse every time.” They challenge the idea that one workout, one push, or one mistake causes prolapse, explain how symptoms can reflect tension, healing, load tolerance, constipation, or menstrual cycle changes, and outline practical supports (PT, pessaries, newer devices, supportive underwear/bands) and strategies (progressive return, walk-runs, breathing, mobility/release work, and strengthening).

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00:00 Welcome and Episode Setup

01:14 What Prolapse Really Means

02:24 Roxanne’s Postpartum Symptoms

05:16 PT Pessary and Recovery

07:17 Myths About What Causes Prolapse

08:05 Gina’s Silent Diagnosis

11:14 Reassurance About More Babies

12:55 Bad Advice About Exercise

14:16 Support Tools and Devices

17:34 Lifting Heavy With Prolapse

20:23 Running Mechanics and Pelvic Floor

22:11 Roxanne’s Return to Running

25:43 Managing Symptoms After Runs

27:41 Quick Symptom Relief

29:19 Cycle Related Flare Ups

30:45 Returning to Training

32:59 Marathon Reality Check

34:59 Training With Baby

37:06 Pelvic Floor Asymmetry

39:18 Release Then Strengthen

42:48 Choosing Better PT

45:59 Program Plus PT

48:54 Final Takeaways

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