When I first met Sophia, I could tell she was a force of nature—a full-time police officer and dedicated mom who had recently welcomed her daughter into the world. But despite her resilience, she was struggling. Everyday activities and workouts brought unexpected discomfort and embarrassment. Jump roping, heavy lifting, and even hiking triggered episodes of urinary incontinence.
Her frustration peaked when she realized her strength wasn’t what it used to be. Overhead squats that once felt easy at 120 pounds now felt impossible at 70. Core instability left her feeling defeated, both physically and emotionally.
Learn more about common pelvic floor issues experienced by female CrossFit athletes at the blog post here.
“I felt like my body was betraying me,” she said during our first session.
But Sophia was determined. Her goals were clear: regain control of her pelvic floor, rebuild core strength, and get back to performing at her peak. With her unwavering motivation and a tailored, evidence-based plan, we began her journey to recovery.
The Journey to Recovery
Our first step was to help Sophia reconnect with her pelvic floor and establish a solid foundation of strength. Using techniques like hypopressives, we focused on reducing internal pressure and improving pelvic floor endurance. Slowly but surely, she started noticing changes—better body awareness, fewer accidents, and a growing sense of control.
Next, we introduced functional core exercises that mimicked her daily activities and workouts. Movements like kettlebell swings and dynamic stabilization drills were chosen to meet her where she was while progressively challenging her.
Learn more about exercises for pelvic floor dysfunction at the blog post here.
Sophia was dedicated. Between sessions, she tracked her bladder patterns, reduced coffee intake, and practiced her exercises at home. Her consistency played a huge role in her progress.
The Results
Sophia’s persistence paid off. She went from being unable to jump rope without leaking to completing nearly seven minutes of jump ropes during our EMOM tests with zero symptoms. Exercises that once felt out of reach, like wall walks and handstand push-ups, were back on the table.
Her strength milestones were just as impressive—she celebrated lifting a 225-pound deadlift without issue and reported being able to hold her bladder for over three hours without discomfort. By her fifth session, she proudly shared that she felt 70% better.
Of course, her journey wasn’t without challenges. As a mom and caregiver, life sometimes got in the way, but she always returned to her plan with determination.
Transformation Beyond Strength
Sophia’s recovery wasn’t just about building physical strength—it was about regaining confidence and control over her body. She summed it up perfectly: “I feel like I finally got my body back. I can show up for my job, my family, and myself without feeling held back.”
Today, Sophia is back to lifting heavy weights, hiking with ease, and playing with her daughter without worry. She’s stronger, more confident, and performing better than ever.
Sophia’s story is proof that it’s possible to rebuild, recover, and thrive postpartum. If you’re facing pelvic floor challenges or feeling disconnected from your body after having a baby, you’re not alone. You can learn more about the signs you may need pelvic floor physical therapy, at the blog post here.
With the right plan and support, you can take back control and get back to doing what you love. Reach out today, and let’s get started. You deserve to feel your best, both in and out of the gym.
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