The quintessential runners guide to pelvic wellness: Expert counsel from renowned Woman’s Health Physiotherapist

The pelvic floor is a crucial group of muscles and tissues that provide support to the pelvic organs, control bladder and bowel function, and contribute to sexual health. It acts like a trampoline, stretching and relaxing to accommodate various activities such as running, coughing, sneezing, and jumping. Proper functioning of the pelvic floor is essential for stability in the pelvic region and overall health.

Female runners are more susceptible to pelvic floor issues due to the unique anatomy of their bodies and the physiological changes experienced during and after pregnancy, as well as during perimenopause, menopause, and post-menopause. When running, the pelvic floor muscles automatically engage to provide stability to the pelvis and support to the organs against the impact forces generated with each stride. Weak or dysfunctional pelvic floor muscles can lead to problems like urinary incontinence, pelvic organ prolapses, pelvic pain, groin pain, and hip pain.

One common issue female runners face is stressing urinary incontinence, which can occur due to weak pelvic floor muscles or excessive demand placed on them during long-distance running or when fatigued. Pelvic floor muscles work in coordination with abdominal muscles and the diaphragm and maintaining good posture and breathing diaphragmatically can help optimize their function.

There is no one-size-fits-all solution for pelvic floor health, and it’'s essential to incorporate variety into exercise routines to challenge muscles and joints in different ways. For example, incorporating trail running, functional strength training, yoga, Pilates, or Barre classes can help engage and activate stabilizing muscles, including the pelvic floor muscles. Additionally, focusing on strengthening the glutes, abdominals, and hips, as well as improving mobility in the spine and hips, can contribute to pelvic stability and overall well-being.

Understanding the importance of pelvic floor health is crucial for female runners to prevent issues like urinary incontinence and pelvic organ prolapse. Consulting with healthcare professionals, such as pelvic floor physiotherapists, can provide personalized guidance and support tailored to individual needs. By incorporating targeted exercises and maintaining pelvic floor health, women can continue to enjoy the physical and mental benefits of running while minimizing the risk of pelvic floor dysfunction.

This article was written by Carren Hughes, a Pelvic and Women’s Health Physiotherapist.

Carren’'s details:

www.carrenhughesphysio.co.za

@carrenhughesphysio