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Pelvic Floor Health

A step in the right direction

Running is a fantastic form of exercise! If you're a seasoned runner, you may have noticed the injuries that sometimes go along with it. They flare up, get better, then flare back up again. However, you may not realize the impact running can have on the pelvic floor. (Any high impact activity for that matter). The pelvic floor is three layers and attaches front to back like a hammock and is part of our core. If you think of the core like a soda can, the pelvic floor is the bottom of the soda can. It has a role in :

  • Support
  • Bowel function
  • Bladder function
  • Sexual function

When you run (or jump) there is a strong downward force of your body and an upward force of the ground as you land. The pelvic floor needs to be strong enough to support the body as lands. Imagine a water balloon on a thin piece of toilet paper being bounced in the air. This is a good analogy for your organs compared to the pelvic floor.You can see how you might start to experience some pelvic floor dysfunction while running, especially if the pelvic floor is weak.

Pelvic floor dysfunction when running

What does a pelvic floor dysfunction look like associated with running

  • Urinary incontinence (leaking) while running
  • Fecal incontinence while running
  • Strong urge to urinate while running
  • Difficulty initiating stream of urine after running (hesitancy)
  • Pelvic pain while running

These dysfunctions can translate to pelvic floor issues outside of running. For example, pain with intercourse, more urinary incontinence, urinary urgency and increased frequency, pain with urination, constipation and more. These might sound familiar to you, and you never realized what it was related to. Fortunately, physical therapy for the pelvic floor exists and there is something that can be done so you enjoy running again.

How do I know when I'm ready to return to running after pelvic issues?

The following activities are a good barometer to determine your ability to return to running. They should be performed without any pain or incontinence:

  • Walk 30 minutes
  • SLS bilaterally 10’’
  • Single leg squat 10 reps bilaterally
  • Jog x1 minute
  • Forward bound x10 reps
  • Hop in place x10 reps bilaterally
  • Single leg running man x10 bilaterally

Pelvic floor specialist, Dr. Emily at Glackin Physiotherapy

If you can't perform these, it's time to address your pelvic floor tone, strength, strength and endurance. Kegels (also known as pelvic floor contractions) are well known as a term but not how to perform them. Your pelvic floor physical therapist will work with you to train your pelvic floor and add in more challenging activities to get you ready to run.

Want to know more? Contact us below and tell us your pelvic floor story and it's impact on running - we'll tell you if we can help!