As a weightlifter, you're no stranger to the importance of proper form and technique. But have you considered how your lifting routine affects your pelvic floor? Understanding this crucial yet often overlooked aspect of your anatomy can be a game-changer for your performance and long-term health.
What is the Pelvic Floor?
The pelvic floor is a group of muscles forming a supportive hammock at the base of your pelvis. These muscles play a vital role in supporting your pelvic organs, controlling bladder and bowel function, and contributing to core stability (necessary for all efficeint atheletic movement).
How Weightlifting Affects Your Pelvic Floor
When you lift weights, especially during lower body and core exercises like squats or deadlifts, you create significant intra-abdominal pressure. This pressure is transmitted to your pelvic floor. While some pressure is normal and even beneficial, excessive or poorly managed pressure can lead to pelvic floor dysfunction.
Common Pelvic Floor Issues in Weightlifters
Weightlifters may experience various pelvic floor-related issues, including:
Stress urinary incontinence (leaking urine during lifts)
Pelvic organ prolapse (heavieness or bulging sensation in the pelvis)
Pelvic pain, tailbone pain
Lower back and hip pain
Decreased lifting performance due to a variety of factors
It's crucial to be aware of these potential issues and address them early. Ignoring symptoms can lead to more serious problems down the line.
Proper Lifting Techniques to Protect Your Pelvic Floor
Breathing technique: Learn to brace your core and pelvic floor properly. The Valsalva maneuver (holding your breath during the most strenuous part of the lift) can be effective when done correctly, but is often used incorrectly or as a less effective compansation pattern. Individualized cueing and corrections with your therapist can help your body be more efficient. The same cue or activity doesnt work for everyone.
Engage your core with appropriate tension: Think about creating a stable cylinder with your abdominals, back muscles, and pelvic floor working together equal to the load you are lifting. Is it an easy day? or are you lifting 80-100% 1 rep max? The more weihgt you are moving the more core and pelvic floor recruitment may be needed. Dosing and technique is discussed the therapy.
Proper form: Maintain good alignment throughout your lifts. Poor form can place unnecessary stress on any part of your body which can lead to pelvic floor or other joint and muscle aches and pains.
Progressive loading: Gradually increase weights to allow your pelvic floor to adapt along with the rest of your muscles. This sounds simple, but having a professional provide effective scaling or modification options helps to keep you moving can be essential in keeping you from over or under doing it in your workouts.
Check out this video by Dr. Sarah Duvall on the difference between two different types of abdominal contractions and why one may be more efficient and safer for your pelvic floor.
Pelvic Floor Exercises for Weightlifters
Contrary to popular belief, Kegel exercises aren't always the answer. Many weightlifters actually have overly tight pelvic floors. Instead, focus on:
Pelvic floor relaxation exercises
Diaphragmatic breathing
Hip mobility exercises
Core stability work that integrates the pelvic floor
Maximizing efficent form and appropriate load
Remember, the goal is a responsive, flexible pelvic floor that can handle the demands of weightlifting (think trampoline, not concrete!)
Benefits of Pelvic Floor Therapy for Weightlifters
If you're unsure how to properly engage your core, maintain good form, or perform pelvic floor exercises, a pelvic floor therapist can be an invaluable resource. They can provide:
Personalized assessment of your pelvic floor function
Guidance on proper lifting techniques
Customized exercises to improve pelvic floor health
Strategies to enhance overall core stability
Working with a pelvic floor therapist can lead to:
Improved lifting performance
Enhanced stability and power output
Reduced risk of injury
Long-term pelvic health
Your pelvic floor plays a crucial role in your weightlifting journey. By understanding its function and taking steps to maintain its health, you can lift more effectively and safeguard your body for years to come.
At Gaia Women's PT we take a "movement forwards" approach. This means we always try to keep you moving by giving modifications, load thresholds, cues, corrective exercise instead of taking away activity, relying solely on rest or abstinance from your desired activity or sport.
Ready to take your lifting to the next level? Consider scheduling an assessment with a pelvic floor therapist. Your future PR's (and your body) will thank you!