Symptom Flares - Prolapse and leakage
When Symptoms Flare
Symptom flares can happen! 💫 It doesn't mean you've failed and it doesn't mean you're broken!
It's just your body giving you some feedback that something's not in balance ⚖️
Having just been through a symptom flare myself after a big house move and renovation project, I know exactly what it feels like. That sinking feeling when you notice the bulging returning, the heaviness creeping back in, or those unexpected leaks that you thought you'd left behind.
But here's what I've learned through my own journey and through working with lots of women: flares are information, not failure.
What Causes Symptom Flares?
Let me break down some of the most common triggers, because understanding what's happening in your body can help you respond with compassion rather than frustration:
Your Hormones 🌙
This one surprises many women, but our menstrual cycle has a significant impact on pelvic floor symptoms. Research shows that estrogen and progesterone receptors exist throughout our urinary tract and pelvic floor tissues.
When estrogen drops after ovulation and progesterone rises (typically in the week or two before your period), several things happen:
Progesterone relaxes smooth muscle throughout your body, and we have lots of smooth muscle in the bladder and pelvic floor. This is why you might feel that "looseness" or lack of tone. Smooth muscle isn't controlled by voluntary action- so kegels don't really work for smooth muscle in the pelvic floor. What does work is hydrating these tissues through movement- cue hypopressives.
The reduction in estrogen affects collagen production and tissue elasticity. Think of it like this: collagen is the scaffolding that gives our pelvic floor tissues their strength and springiness. Estrogen is like the construction crew that builds and maintains that scaffolding. When estrogen levels drop, even temporarily during our cycle, that scaffolding becomes a bit less robust. Movement, especially resistance training improves collagen production- think of those hypopressive body weight resistance poses such as Freya, Persephonie, Gaia leg lift or knee lift.
Studies have found that around 41% of women notice their incontinence is cyclical, with many experiencing worsening symptoms in the luteal phase of their cycle.
If you've noticed your symptoms are worse at certain times of the month, you're not imagining it! Your hormones are real players in this.
Your Diet & Hydration 🥗
Lack of water and fibre can lead to constipation and straining - and chronic straining is one of the biggest contributors to pelvic floor dysfunction. When we strain, we're creating downward pressure on already vulnerable tissues.
Think of it this way: every time you strain on the toilet, you're doing a reverse Kegel, pushing down rather than lifting up. Over time, this compounds the problem.
Too Much Caffeine ☕
While I'm not going to tell you to give up your morning coffee (I certainly haven't!), it's worth knowing that caffeine is a bladder irritant and diuretic. During stressful times when we might be reaching for extra cups, our symptoms can worsen. Moderation is key.
Stress, Tiredness & Tension 😰😴
When we're stressed or exhausted, we hold tension differently in our bodies. Many women unconsciously clench their pelvic floor muscles when stressed, leading to tight, dysfunctional muscles rather than strong, responsive ones.
A tight pelvic floor is not a strong pelvic floor - in fact, overly tense muscles can't contract properly when you need them to, making symptoms worse.
Hypopressives can be great for high tone muscles, the lateral breathing is great for restoring optimal tone and many of the postures create lenght in the muscles- think Gaia, Gaia Rocking, Artemis, Maya and Isis.
Heavy Lifting & Improper Technique 📦
I'm sure some bad habits may have crept in during the house move. Lifting boxes, moving furniture, doing it all quickly because there's so much to do. When we lift without engaging our core properly or while holding our breath, we create enormous intra-abdominal pressure that pushes down on the pelvic floor.
Lifting on the exhale can really support our pelvic floor and core and provide this natural activation without the risk of overgripping.
Lack of Practice
And here's the truth I have to remind myself of constantly: our pelvic floor practice isn't a "fix it and forget it" situation. It's ongoing maintenance, just like any other aspect of our health.
When I've really struggled sticking to something I have invested in that support to stay on track- at the moment I am paying a business coach to help keep up the momentum in my business- it gives me focus, accountability and feedback. It's not different with exercise or rehab- i've paid many coaches in many different fields to keep me accountable when i've needed it.
My group programme is a great option if you're looking for that accountability and space to ask questions about your practice- doors will be opening soon for this, if you want to save your spot then get in touch with me today.
Why I Keep Coming Back to Hypopressives 🙏
Every time my symptoms creep back in, I'm reminded of the power of my practice (they often flare when I fall off my practice). Hypopressives is the one thing I come back to.
For those new to this technique, hypopressives are postural and breathing exercises that balance intra-abdominal pressure while reflexively activating the pelvic floor and deep core muscles. Unlike traditional Kegels that involve squeezing, hypopressives work by creating a vacuum effect in the abdomen.
The research is promising: studies show that after just 8 weeks of hypopressive practice, women experience decreased pelvic floor disorder symptoms, improved muscle contractility, and reduced severity of urinary incontinence.Full study here https://pmc.ncbi.nlm.nih.gov/articles/PMC10107869/
What I love about hypopressives is that they address the whole system - not just isolating the pelvic floor, but retraining how our entire core canister works together.
If you still haven't learnt hypopressives my pelvic power workshop is a no brainer - you can read more about it here.
My Morning Gratitude 💪
As I wake this morning with no bulging or heaviness, I feel truly grateful for my amazing body - for giving me some signs that I wasn't looking after myself and for showing me the power and wonder of healing when I do!
Prolapse and leakage hasn't just left me forever - it's something I work with constantly 🔄. And that's okay.
Actually, it's more than okay - it's taught me to listen to my body, to respect its signals, and to trust in the healing process.
You're Not Alone 💬
If you're feeling fed up with your symptoms or you've had a flare - I get it. Really, truly get it. These symptoms can feel isolating and frustrating, but you're not broken and you haven't failed.
Your body is just asking for some attention, some care, and some consistent practice.
Ready to Get Back on Track? 🌟
If you want some help starting this wonderful practice or getting back on track, just drop me a message.
You can try hypopressives with my beginners workshop for just £33
You can read more about my life changing programmes here.