Certain movements and postures abuse the perineum. The perineum is a set of this muscle that supports the organs of the pelvis. An overview of the mistake steps to avoid.
By focusing on silhouettes in the gym, you almost forget the deeper areas of the perineum and the unexpected strength. Located between the pubis and anus, this set of muscles nevertheless plays an important role in supporting all organs in the pelvis. Nevertheless, during the effort, it is still overlooked, lamenting Carole Maître, a medical obstetrician and gynecologist at the National Institute of Sport, Specialty and Performance (Insep). “The perineum weakens with pregnancy and weakens again at menopause, but sports can also reveal and emphasize weaknesses,” she recalls. Among the detrimental consequences of this loss of tension are two major gynophobias: urinary incontinence and organ dribbling. To prevent this, your doctor and two physiotherapists will provide you with a list of the most common mistakes you made during your training session.
Apply pressure to the abdominal straps
While looking for exercises to tone and improve your posture around your navel, you certainly came across a bust-up video (“Crunch“), And about its variations. Know that these exercises are not friends of the perineum.” When you bring your shoulders closer to the pelvis, your abdomen swells and your intra-abdominal pressure rises. As a result, we have organs. Further squeeze and flatten the perineum. The latter muscular tissue swells, leaving more room for the urinary tract, “summarizes obstetrician and gynecologist Carol Matell.
Why it’s good to sweat in the video
If it is desirable not to bend too much forward while working, it is not recommended to bend it in reverse. “Some sports like boating involve tilting backwards, which emphasizes the arch on the lower back, and this pressure also affects the perineum,” says an obstetrician and gynecologist. increase.
Following this reasoning, experts also advise swimming enthusiasts not to focus primarily on breaststroke movements, as this swimming is known to tire the lower back.
Use heavy weights
Lifting the dumbbells can help build muscle mass in your arms, shoulders, and pectoral muscles, but it doesn’t always work correctly. “The most common mistake is to forget to push the belly and contract the perineum when pushing, but if you don’t do this, you’ll fall into the pattern of overpressure again,” Carroll Matell said. Says.
However, in practice, it can be difficult to maintain this contraction for long periods of time. “The perineum can contract in one or two series, but not more than 20. After a while he gets tired and can’t make this effort, especially too heavy for our physiology. That’s the case when forced by a load, “Sandrin emphasizes. Galliac Alanbari, Physiotherapist Specialist in Perineal Rehabilitation (1).
Focus on ground impact sports
Handball, basketball, running, cardio training, and even Zumba, as the name implies, are so-called “impact” sports that combine the impact of the foot on the ground with rapid movement. “When you run, you feel the strong influence of gravity. By pressing your foot against the ground, the force of the impact rises from the leg to the perineum, which somehow absorbs the impact,” said Carol, an obstetrician and gynecologist. Matele says. This pressure makes you more exposed to the problem of incontinence. This has been confirmed a lot in running practice, “adds Sandrine Galliac Alanbari.
Not only is the number of kilometers swallowed responsible for this pressure on the perineum, but also the strength of the movement. “This is the case when you have a very quick extension of play during a tennis service and then a quick start,” said an obstetrician and gynecologist.
In recent years, mini trampolines have been used in fitness classes to work on aerobic exercise and lower body muscles. However, as confirmed by physiotherapist Sandrine Galliac Alanbari, this is a perineal pet peve. “Scientific studies even consider it the most detrimental activity in this area, as intense regular rebounds act as visceral boomerangs. After a while, the perineum can no longer absorb the shock.” Experts report.
What to do for prevention?
None of these sports or movements are contraindicated. It is possible to step on asphalt, push iron and sweat on the HIIT circuit if you respect certain basic rules. First, stop forcing contact with the perineum while exercising. “Rather than making all the sacrifices to the abdomen, we pay attention to our posture and blow when we get taller, breathe better, and bring in the lower abdomen,” said Osteopath, a physiotherapist. , And the author Sabrina Fajau explains. In the perineum we trust(2).
Next, in parallel with sports practice, the physiotherapist recommends a sheath session, for example with a ball. Her colleague Sandrin Galliac Arambarri promotes a gentle yoga posture like a tree or a small bridge. “To better rehabilitate it, the perineum must be placed on an unstable plane, Sabrina Fajau guarantees, so he reacts spontaneously in the event of an imbalance. Is taught by.
Finally, in the case of discomfort, lower abdominal pain, or active incontinence, the specialist should consult a professional medical professional (doctor, physiotherapist or midwife) to make a perineal assessment. I seriously recommend.
(1) Women’s perineal rehabilitationSandrine Galliac Alanbari, published by Dunod, 320 pages, 29 euros.
(2) In the perineum we trustSabrina Fajau, published by First, 192 pages, 16.95 euros.