Essential Tips for Running with Pelvic Floor Dysfunction
Ever cut a run short because of discomfort or unexpected leakage?
Pelvic floor dysfunction can feel alienating and frustrating, especially when it prevents you from doing what you love – such as running!
Some examples of pelvic floor dysfunction that runners may experience include incontinence, pelvic floor tension or pain, and pubic symphysis pain. Runners may struggle to manage pelvic floor issues due to the high-impact nature of the sport.
If this sounds familiar, don’t worry – this article will provide you with practical strategies to modify your training routine, reduce symptoms, and protect your pelvic floor health.
- Build strength to support your pelvic floor
Running is a high-impact activity that can stress the pelvic floor if you’re experiencing dysfunction. Strength training is essential to build supportive and resilient muscles to help support your pelvic floor and running. Some examples of key exercise include squats, dead lifts, lunges, and lateral walks with a resistance band. If the idea of going to the gym is intimidating, work with your pelvic floor physical therapist to design a program for you. It is essential to start any strength training routine for runners safely to ensure you are reducing your risk of injury.
- Use proper breathing to reduce pelvic floor pressure
Pelvic floor coordination is closely tied to diaphragm function. Poor breathing mechanics can lead to excessive intra-abdominal pressure, thus worsening pelvis symptoms. To practice increasing breath control, practice diaphragmatic breathing by focusing on expanding your ribcage rather than breathing into your chest. Paying attention to your breathing during exercise will help you engage your diaphragm and pelvic floor effectively.
- Adjust your running posture for less strain on your pelvic floor
Your posture while running has a direct effect on pelvic floor pressure. Running with an excessively upright posture can increase downward pressure on the pelvic floor, potentially contributing to leakage or discomfort. While running, maintain a tall, relaxed posture with a slight forward lean from the ankles. Think “chest over toes” to promote a forward lean without hunching. Keep your gaze forward and shoulders relaxed to help facilitate this tall and forward posture. This subtle adjustment can help distribute impact forces more evenly and reduce strain on your pelvic floor.
- Improve mobility & flexibility for better pelvic stability
Limited mobility, particularly in the hips and pelvis, can contribute to pelvic floor dysfunction. Incorporating targeted stretches and mobility exercises can alleviate tension and improve overall pelvic function. While there are a lot of myths about stretching for runners, incorporating some dynamic stretching for runners before a run such as knee hugs, hamstring kicks, and toe walking can prime the muscles to absorb shock and protect your pelvic floor during running. After your run, include static stretching for runners, which will work your hip flexors, hamstrings, gluteal, and calf muscles will help reduce tension that may increase strain on your pelvic floor.
Managing pelvic floor dysfunction as a runner may require some adjustments, but it doesn’t mean giving up on your favorite sport. By incorporating these tips, you can support your pelvic floor health and continue to enjoy running.
If your symptoms persist or worsen, and you are wondering how pelvic floor physical therapy can help you, consider seeking guidance from one of our pelvic health physical therapists. They provide personalized recommendations and exercises to further aid your recovery.
Take the Next Step for Your Pelvic Floor Health
If pelvic floor dysfunction is affecting your running, you don’t have to push through the discomfort. A pelvic floor physical therapist can help you develop a personalized plan to reduce symptoms and keep you running strong. Schedule an appointment today to take control of your pelvic health and keep doing what you love!
