If you’re someone who lifts weights regularly, you may be in danger of developing hemorrhoids. Incase you don’t know, hemorrhoids are caused when veins near your anus become swollen, which often occurs when you are straining and placing excessive pressure on your abdomen region.
Believe it or not, one of the reasons I’m so OCD when it comes to my clients breathing properly while exercising in the gym has to do with helping prevent hemorrhoids. Yes, you can actually get hemorrhoids if you’re holding your breath or breathing inwards on any exertion movements during weight lifting sessions. This is why it’s so important to focus on always breathing out on exertion and focusing on your breathing while you are lifting weights, especially when the weights you’re lifting are heavy.
Will Lifting Heavy Give You Hemorrhoids?
Lifting heavy will not necessarily give you hemorrhoids UNLESS you are lifting incorrectly. Lifting weight that is too heavy for you will cause abdominal pressure to build up similar to the pressure your body creates when you have a bowel movement. Therefore it’s so important to avoid holding your breath while pushing in the direction of your anus as you lift weights (think about the down phase of a squat here). Instead, focus on taking a breath before lifting; then hold your breath, pushing the air in the direction of your throat as you lift, exhaling completely after each repetition.
Exercising for Hemorrhoids
Despite what some Doctors will tell you, regular exercise is actually beneficial when you’re already suffering from hemorrhoids. While lifting heavy weights might be out of the question while you are experiencing hemorrhoids, there are numerous other physical activities that you can do such as light aerobic training, yoga, walking and swimming. All of these activities will help keep you fit and may even help relieve some of your hemorrhoid symptoms.
Two things that I always recommend to my own clients that do suffer from hemorrhoids from time to time, is to try and get into the habit of taking a 30-minute walk each morning when they wake up and perform Kegel exercises throughout the day by contracting and releasing their perineal muscles several times.
Treating Your Hemorrhoids
While there are many topical lotions and steroid creams that your Doctor can prescribe to you, I would prefer to take a look at ways in which you can treat your hemorrhoids naturally and possibly even help prevent them from reoccurring once they have disappeared.
Time and time again it’s been shown that in addition to regular exercise, maintaining a healthy diet with high-fiber foods and supplements can help prevent hemorrhoids by keeping your stool softer and bowel movements more regular. Think Oatmeal here! Also, by ensuring that your body remains hydrated throughout the day, you can really help with preventing any constipation from occurring.
When It’s Time to Consult Your Doctor
Although rare, I have had a few clients over the years who have experienced some fairly severe complications from their hemorrhoids, such as anemia and even a strangulated hemorrhoid in one case. Therefore it’s important to know that if you experience any rectal bleeding or extreme pain from your hemorrhoids, then you NEED to go and see your Doctor right away.
Hemorrhoids Are Not a Death Sentence
Remember, a regular weightlifting routine doesn’t have to lead to hemorrhoids as long as you’re smart with your training and practice proper breathing while you exercise. A diet that is rich in fiber along with a lifestyle that consists of regular activity will help keep your colon more regular, which will also assist with preventing possible future hemorrhoids from reoccurring.
Yes, hemorrhoids can be a pain in the ass (quite literally in fact). However, they can be treated and managed if taken care of correctly. So if you are someone who suffers from hemorrhoids and are fearful of your hemorrhoids reoccurring due to lifting weights, there’s no need to be. As long as you train smart and practice proper form and technique in the gym, you should be able to keep your hemorrhoids from flaring up after a heavy weight lifting session.
Yours in Good Health,
Nick Cosgrove
Forever Fit Performance