Episode
8. Weight Lifting & Prolapse with Dr. Jessica Jenkins
- Published
- May 29, 2026
- Duration seconds
- 912
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Summary
Strength training is having a massive moment for women in midlife, but it comes with a silent side effect showing up in clinical offices: pelvic organ prolapse. In this "15-Minute Consult," Dr. Rachel Pope sits down with Dr. Jessica Jenkins, PT, DPT, ATC, to discuss how to protect your pelvic floor while lifting heavy, managing internal abdominal pressure, and keeping your organs exactly where they belong. Key Takeaways: * Prolapse Isn't Just for Older Women: Heavy lifting can bring undetected pelvic organ prolapse to light even in young, active women in their 20s who have never given birth. * The Danger of Holding Your Breath: Holding your breath or bearing down (Valsalva) during standard strength training acts exactly like straining on the toilet, sending massive downward pressure straight onto your bladder and uterus. * The Golden Rule of Lifting: When the movement gets hard, breathe out. On the exertion phase (like pushing up from a squat), exhale, pull in your lower abs, and engage your pelvic floor (Kegel) to push the pressure upward. * Listen to Your Body: Experiencing a distinct heaviness or a "tampon is stuck inside" sensation during or after a workout means the weight is too heavy, the pace is too fast, or your mechanics need a reassessment. * Underutilized Support Tools: Pessaries (silicone support rings) can be worn strictly as "sports gear" to physically support tissues during workouts. Localized estrogen is also highly effective for restoring tissue extensibility before diving into core rehab. * The Power of Hypopressives: This specialized vacuum-breathing technique creates negative pressure in the abdomen, involuntarily lifting the pelvic floor up and in to help train the abdominal wall to support internal organs. Quick Training Tips: 1. Never hold your…