Exercise & Almoranas
Exercise and Almoranas
Workout reminders and tips for the almoranas-prone
While those with almoranas tend to be quite apprehensive about working out since it may aggravate symptoms, regular exercise is actually one of the best things to do to help treat or prevent flare ups.
For the almoranas-prone, there are many benefits of working out. For example, overweight individuals are more vulnerable to flare ups because the added weight on the abdominal area increases pressure that constrict veins and blood vessels in the anus and lower rectum. With regular exercise, you can gradually lower your weight while also strengthening the pelvic and lower back areas. Additionally it helps improve bowel movement, promoting overall digestive health.
Here are some reminders and tips for working out that can help you deal with almoranas:
Sweating while exercising causes you to lose more bodily fluids, so make sure to drink water to replace the lost fluids. In doing so, you can effectively avoid dehydration, which can also prevent constipation.
Since constipation makes passing stool harder, it can trigger or complicate an almoranas flare up. So make sure to have a bottle of water with you while working out and drink enough of it throughout the day.
If you’re a workout newbie, start slow
Give your body time to adjust to exercising. Start slow with a 30-minute jog or a low-impact workout routine daily. Jumping straight into a rigorous routine can aggravate almoranas because key areas in your body, like the pelvic floor, may not be strong enough to support or handle certain movements and/or loads.
At the same time, aerobic exercise are highly recommended for individuals with almoranas because it promotes healthy blood flow while also relaxing muscles in the lower part of the body, which can lessen intensity of the symptoms of almoranas.
Just remember: if you’re only starting to workout, take the time to get strong gradually. Don’t rush your body.
Don’t be afraid to try new workouts and sports
If you’ve been working out for quite sometime, look into slowly intensifying your workout to ensure consistent progress. Getting stronger may look different on each individual but if you think your body can take it, increase your workout time, the weight you carry, or even try out a new sport. Just make sure to introduce these new things gradually. As a result, you will get increasingly stronger, which can actually help reduce the recurrence of almoranas episodes.
During flare ups, do low-impact workouts
Understandably, most people think it’s best to stop exercising completely during an almoranas flare up. But this can actually worsen your symptoms because it may cause blood to pool, leading to more pressure on affected veins.
When your almoranas is acting up, you will have to avoid any strenuous exercises, but it’s still advisable do light exercises like walking, jogging, and swimming. Additionally, yoga is a go-to for those with this condition because this, and all the aforementioned exercises, help you manage both your physical and mental well-being.
Add exercises that strengthen your pelvic floor
The pelvic floor is a muscle found on the base of your pelvis, which is the foundation of the bladder, uterus and vagina for women, prostate for men, and the rectum. Pelvic floor exercises are believed to provide a long-term solution to almoranas. To find it, think about the muscles you contract when you try to stop the flow of urine.
Now, to exercise that area, you can try glute bridges. To do this, lie flat with your knees bent. Keep your feet flat on the floor at hip with apart. Contract your pelvic floor muscles and lift your buttocks as high as you can. Hold the position for 3 seconds and slowly release down. Repeat this 8-10 times per set, for 3 sets.
There are many other pelvic floor exercise tutorial videos available online to help you learn them better and get variation.
If you can swing it, invest in a coach or trainer
Personalized routines can do you the most good because they’re tailor-fitted to your specific abilities, conditions, goals, and limitations. While it does cost extra, if you’re committed to getting fit, it’s definitely worth the investment. Moreover, having a coach supervise you throughout your workout ensures you maintain good form without straining your body too much.
Listen to your body
At the end of the day, only you know your body so make sure to listen to it. If something feels off or is uncomfortable, regress the exercise or stop doing it altogether. During an almoranas flare up, you may also consider taking Diosmin + Hesperidin (Daflon 1000), ang leading na gamot sa almoranas and other other venous circulation diseases to help you be more comfortable with exercising. As long as you keep moving, you’ll be doing yourself good.
Diosmin + Hesperidin is the generic name of Daflon 1000.
IF SYMPTOMS PERSIST, CONSULT YOUR DOCTOR.