As a runner, you know the importance of taking care of your body. You stretch, hydrate, invest in good shoes - but have you considered your pelvic floor health? This often-overlooked aspect of fitness is crucial for runners, both for performance and long-term well-being.
How Does Running Impact Your Pelvic Floor?
Runners are particularly susceptible to pelvic floor issues due to the repetition and impact of their sport. Although, running does not necessarily cause pelvic floor dysfunction, someone who is at higher risk for pelvic floor symptoms (ie: postpartum, menopause, post surgery), or already has symptoms when not running, they will likely have a much harder time running consistently without injury or staying dry due to the lack of pelvic floor support, strength, or control.
Stress urinary incontinence is perhaps the most common pelvic floor issue that runners face, where urine leaks out during running or other high-impact activities. This can be embarrassing and may deter some from continuing their running routine. Pelvic organ prolapse is another concern, where the pelvic organs descend from their normal position, potentially causing a sensation of heaviness or fullness in the pelvic area. Symptoms may worsen later in the day, when muscles are more fatigued.
Runners may also experience more generalized pelvic or low back pain as a result of pelvic floor dysfunction. This can manifest as discomfort in the lower abdomen, groin, perineum, hips, tailbone or low back or even foot and knee pain!
It's important to note that while these issues are common, they are not a normal or inevitable part of running and can often be addressed with proper treatment and exercise. If you experience any of these symptoms, don't ignore them. Seeking help early can prevent more serious issues down the road.
How to Prevent Running Injuries Due to Pelvic Floor Dysfunction
There are several ways to protect your pelvic floor health while continuing to enjoy running:
Improve your running form: Optimal running form can help distribute impact more evenly, improve running mechanics, breath pattens and thus reduce excessive stress on your pelvic floor.
Maximize your core control: A strong, balanced core helps support your pelvic floor. A balanced core includes one that can relax and expand and is not just held tight and upright all the time. The "core" includes the abdominals, back, glutes and hip musculature, and breathing muscles.
Practice proper breathing techniques: Learning to breathe efficiently can be life changing to your running performance! We use the breath pattern called the 360 breathing, or canister breathing. Check out this video. This type of breath can help support your pelvic floor during running and reduce the chance of leaks and pressure.
Strength Training: Resistance training is essential for a runners physical health, injury prevention, and optimal performance. Focusing on lower body and core strength can significantly reduce pelvic floor symptoms. Kegels and isolated pelvic floor strengthening is not always necessary, and this is where an assessment with a pelvic therapist is crucial in proper exercise strategy.
Stay hydrated and maintain good bathroom habits: Proper hydration and regular, relaxed bathroom breaks can prevent unnecessary strain on your pelvic floor.
Gradual progression: Increase your running distance/duration BEFORE intensity to gradually allow your body, including your pelvic floor, time to adapt.
While these preventive measures can be incredibly beneficial, you might find yourself unsure about how to properly implement them. How do you perfect your running form? What's the best way to strengthen your core holistically? How can you practice effective breathing techniques or pelvic floor relaxation exercises? This is where a pelvic floor therapist becomes an invaluable resource.
Benefits of Pelvic Floor Therapy for Runners
Working with a pelvic floor therapist can have numerous benefits:
Personalized assessment and treatment plan
individualized, corrective exercise instruction
Guidance on proper form and technique
running assessment and specific drills to improve subconscious pelvic floor responsibilities
Improved running performance
maximize pelvic floor responsiveness to be stronger and faster
Better control and stability
single leg strength, coordination and stability improves running efficiency and takes pelvic floor control
Reduced risk of injury
by finding and correcting muscle imbalances, injuries are reduced through whole-body resiliency
Prevention of long-term pelvic health issues
our goal is movement longevity, through all phases of woman hood, for overall health and wellbeing physical and occupational therapists are the best ones for the job!
Keep Running without Pelvic Floor Dysfunction
At Gaia Women's PT we take running as serious as the runners themselves. Our goal is to keep you moving and avoid taking the movement you love away from you. We strive to find the source of the problem and correct it without tell you "you must stop running" ....we all know runners won't listen to that anyway!
Taking care of your pelvic floor is just as important as maintaining any other part of your body. By understanding the impact of running on these crucial muscles and taking steps to protect them, you can ensure you'll be hitting the pavement (or trail) for years to come.
Ready to take the next step in your running journey? Reach out to us at Gaia Women’s Physical Therapy to schedule your evaluation today. Your future self will thank you!
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