Riva P, Author at Revitalize Physical Therapy

Jumping For Pelvic Joy!

A Surprising Way to Support Your Pelvic Floor

There are so many ways to improve pelvic floor health, but here’s one I bet you haven’t heard about before: jumping on a trampoline.

That’s right: strange as it sounds, jumping off the floor can potentially help your pelvic floor.

What the Research Says About Trampolining

A 2022 article in The New York Times looked at the many benefits of trampolining, interviewing Dr. John Porcari, a former sports and exercise science teacher and trampoline study researcher. He told the Times that trampolining is great for balance and for strengthening foot, ankle, and calf muscles.

“Another small study,” said the Times, “… suggested that jumping on a mini trampoline can specifically improve dynamic balance, the type of balance required when you’re walking, climbing stairs, or standing in place.”

The best part for those who aren’t a fan of intense exercise? Trampolining is the equivalent of running approximately six miles in an hour, yet Porcari’s study participants didn’t feel like they had worked out that hard.

The Times also reflected on a study that showed postmenopausal women experiencing improved urinary continence after three months of working out for a half-hour three times a week on a mini trampoline.

Real Experiences: Pelvic Floor Benefits

Author Priyankaa Joshi explores trampolining’s benefits in her article for Good Housekeeping UK: “I Replaced Running With a £40 Fitness Trampoline – My Joints Hurt Less and My Pelvic Floor Feels Stronger.”

Joshi quotes personal trainer Sarah Campus as saying that trampolining in a low-intensity manner “can help build awareness and coordination of the pelvic floor, especially when paired with good posture and breath.” Joshi said she felt “more confident” about using her pelvic floor muscles when on the trampoline.

Choosing the Right Trampoline Matters

However, you should be careful about which kind of trampoline you buy.

Hundreds of thousands of injuries happen each year due to trampoline activity. The Cleveland Clinic and the American Academy of Pediatrics advise against big backyard trampolines for the general population due to their high injury rate. It’s the indoor mini trampolines designed for just one person, also called rebounders, that are the kind you should use.

WebMD recommends that you “check whether the trampoline comes with features like safety pads on the metal frames and springs. Netting is essential to prevent falling off of the trampoline. Having a ladder helps people get onto the trampoline easily. Turn the paddings over at regular intervals to prevent wear and tear and limit sun exposure on each side.”

Is Trampolining Right for You?

And remember: trampolining may not be for everybody. Always talk to your doctor before starting any new exercise routine. And even if your doctor approves, if it doesn’t feel right for you for whatever reason, back off. There are many other ways to help the pelvic floor.

For those who do enjoy it, it’s worth pursuing, because when you jump on a trampoline, you might be defying a lot more than just gravity.

Learn anything from this blog? Check out my previous blog How To Handle A Real Pain In The Butt!

Introduction

Being in a relationship is something to celebrate! But having sex after you’ve been abstinent (for example, because it’s your first time, because you’ve just had a baby, or because you had a medical procedure) can feel scary. This anxiety is perfectly valid because it’s based in reality. Yes, real psychological and physical challenges can arise when you have sex again. But you don’t have to be scared. You just have to be prepared!

Why Sex Might Feel Painful After a Break

Similar to the nerves many first timers feel, you might worry that sex will hurt when you resume it after a break. A lack of lubrication and increased anxiety—which is completely expected—can make sex feel physically painful, according to Romper. Fixing lubrication is pretty self-explanatory, but anxiety can feel more complicated.

We all reduce stress in different ways, but some general recommendations include mindfulness, yoga, and exercise. You may also want to tell your partner that it has been awhile. They should know how to make the experience less stressful. And if they don’t, don’t be afraid to tell them.

Returning to Sex After Pain or Diagnosis

Returning to sex after a pain diagnosis can feel even more complicated. First, ask yourself: are you even ready to return? It’s ok if you’re not.

Chronic pain does not erase your libido on its own, but pushing through pain can create negative associations with something that should feel fun and enjoyable. Fear and anxiety can also cause your muscles to tighten instinctively. This is your body’s way of trying to protect you. That tightening can make sex even more painful, and the cycle continues.

And THAT can be a real libido buster, because who wants to participate in an activity that hurts? (My blog post on dyspareunia is particularly helpful here.) You should talk to your medical team and pelvic floor physical therapist about exercises that can help you prepare, such as dilator work and hip stretches.

In addition, if a hormonal component contributes to your pain (for example, as some women on prolonged birth control may experience), or if you are postmenopausal, you may benefit from estrogen or estrogen/testosterone creams.

Bleeding with Sex: What It Can Mean

Believe it or not, bleeding with sex is not limited to only the first time. Many things can cause postcoital vaginal bleeding in sexually active folks, including more serious conditions like cancer and pelvic inflammatory disease, according to the Mayo Clinic.

However, you may simply need more lube, more foreplay, or a different type of birth control that isn’t hormonal. There may also be no clear reason! Although it can feel embarrassing to talk about, you should always tell your doctor if it’s happening so you don’t miss an important diagnosis.

When Desire, Identity, or Emotions Shift

At any point in your sexual life, you may notice less desire than you used to. You may also experience challenges related to trauma, shame, orientation, identity, or addiction. The person you were when you were having sex at 25 may not be the person you are when you return to it in your late thirties.

This is where a psychologist or sex therapist can help. Sex therapists are real healthcare professionals trained to support people with a wide range of concerns, from lowered desire to difficulty maintaining an erection.

Final Thoughts

Sex is one of the most beautiful parts of being human, but it should never cause pain. It may feel silly to prepare for it, but remember: you can’t fully engage in loving someone else before you love and care for yourself first!

Author: Riva P

Can Trampolining Improve Pelvic Floor Health?