{"id":659701,"date":"2015-04-16T00:00:00","date_gmt":"2015-04-16T00:00:00","guid":{"rendered":"https:\/\/stg-hemmetsjournal-stage.kinsta.cloud\/hemmetsjournal\/artiklar\/experterna\/20150415\/riskerar-jag-framfall-vid-traning\/"},"modified":"2016-05-15T15:33:39","modified_gmt":"2016-05-15T15:33:39","slug":"riskerar-jag-framfall-vid-traning","status":"publish","type":"post","link":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/artiklar\/experterna\/20150416\/riskerar-jag-framfall-vid-traning\/","title":{"rendered":"Riskerar jag framfall vid tr\u00e4ning?"},"content":{"rendered":"
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I en tidningsartikel f\u00f6r en tid sedan l\u00e4ste jag om tr\u00e4ning p\u00e5 gym och att motionera p\u00e5 egen hand. Den personlige tr\u00e4naren framh\u00f6ll flera g\u00e5nger hur viktigt det var f\u00f6r kvinnor som passerat klimakteriet att inte p\u00e5b\u00f6rja n\u00e5gon tr\u00e4ning f\u00f6rr\u00e4n de l\u00e4rt sig att knipa och st\u00e4rka b\u00e4ckenbotten. N\u00e5got hon kallade Core var viktigt, men jag f\u00f6rstod inte vad som avs\u00e5gs.<\/p>\n

\u00c4r det stor risk f\u00f6r framfall om man springer, tr\u00e4nar lite styrkelyft och cyklar p\u00e5 motionscykel. Jag vet att man inte ska hoppa om man inte \u00e4r v\u00e4ltr\u00e4nad. Kan man sj\u00e4lv kolla om man kniper ofta och l\u00e4nge nog f\u00f6r att ha en stark b\u00e4ckenbotten?<\/p>\n<\/p><\/div>\n<\/div>\n

Gynekolog Kristina Billberg svarar:<\/strong><\/p>\n
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\u00c4ven om det ligger en hel del sanning i vad den personlige tr\u00e4naren framh\u00f6ll i artikeln skulle det vara v\u00e4ldigt tr\u00e5kigt om du avstod fr\u00e5n tr\u00e4ning p\u00e5 grund av r\u00e4dsla f\u00f6r att f\u00e5 ett framfall! L\u00e4tt tr\u00e4ning \u00f6kar inte alls risken f\u00f6r framfall.<\/p>\n

L\u00e5ngvarig och tung fysisk anst\u00e4ngning som s\u00e5 klart kan handla om r\u00f6relser man utf\u00f6r b\u00e5de p\u00e5 arbetet och p\u00e5 fritiden kan efter m\u00e5nga \u00e5r bidra till framfall. Man f\u00e5r dock inte gl\u00f6mma att den allra starkaste riskfaktorn f\u00f6r att f\u00e5 ett framfall \u00e4r en medf\u00f6dd svaghet i st\u00f6djev\u00e4vnaderna och i lite mindre utstr\u00e4ckning upprepade vaginala f\u00f6rlossningar och \u00f6vervikt.<\/p>\n

Sj\u00e4lvklart \u00e4r det viktigt f\u00f6r alla kvinnor att f\u00f6rs\u00f6ka hitta sin b\u00e4ckenbottenmuskulatur och tr\u00e4na upp denna. Om man inte klarar av att knipa utan i st\u00e4llet krystar ut sin b\u00e4ckenbotten vid anst\u00e4ngning \u00f6kar risken f\u00f6r b\u00e5de framfall och urinl\u00e4ckage \u00e4ven utan n\u00e5gon som helst fysisk anst\u00e4ngning men s\u00e5 klart mer om man har tung s\u00e5dan.<\/p>\n

Core \u00e4r en tr\u00e4ningsform d\u00e4r man jobbar med att hitta muskulaturen i b\u00e5len och denna \u00e4r f\u00f6rst\u00e5s bra om man har problem med svag b\u00e4ckenbottenmuskulatur.<\/p>\n

Om du vill unders\u00f6ka din b\u00e4ckenbotten sj\u00e4lv kan du l\u00e4gga dig p\u00e5 rygg i s\u00e4ngen, b\u00f6j benen och f\u00f6r in tv\u00e5 fingrar i slidan. Sedan b\u00f6rjar du med att f\u00f6rsiktigt knipa ihop ringmuskeln runt \u00e4ndtarmen, som om du h\u00e5ller emot gaser. Sedan forts\u00e4tter du att knipa fram\u00e5t runt slidan och urinr\u00f6rsmynningen. Du kan d\u00e5 med dina fingrar k\u00e4nna att muskelplattan lyfts fram\u00e5t-upp\u00e5t inne i kroppen.<\/p>\n

\u00c4r du tveksam p\u00e5 om du hittat r\u00e4tt kan du v\u00e4nda dig till din barnmorska och be henne om hj\u00e4lp. En del barnmorskor jobbar sj\u00e4lva med unders\u00f6kningar av och hj\u00e4lp med behandling f\u00f6r svag b\u00e4ckenbotten. Annars kan hon s\u00e4kert hj\u00e4lpa dig med tips p\u00e5 vem du kan v\u00e4nda dig till. Man kan ocks\u00e5 fr\u00e5ga p\u00e5 sin v\u00e5rdcentral om det finns n\u00e5gon sjukgymnast som jobbar med b\u00e4ckenbottentr\u00e4ning.<\/p>\n

Men viktigast av allt: b\u00f6rja tr\u00e4na oberoende av hur din b\u00e4ckenbotten \u00e4r!<\/p>\n<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

I en tidningsartikel f\u00f6r en tid sedan l\u00e4ste jag om tr\u00e4ning p\u00e5 gym och att motionera p\u00e5 egen hand. Den personlige tr\u00e4naren framh\u00f6ll flera g\u00e5nger…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ep_exclude_from_search":false,"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[136],"tags":[142],"class_list":["post-659701","post","type-post","status-publish","format-standard","hentry","category-experterna","tag-gynekologen"],"acf":[],"publishpress_future_action":{"enabled":false,"date":"2026-04-13 11:13:54","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/posts\/659701","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/comments?post=659701"}],"version-history":[{"count":0,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/posts\/659701\/revisions"}],"wp:attachment":[{"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/media?parent=659701"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/categories?post=659701"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.hemtrevligt.se\/hemmetsjournal\/wp-json\/wp\/v2\/tags?post=659701"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}