Is Running Good for Pelvic Floor?
When you think of running, you probably picture a full-body workout that benefits the cardiovascular system, builds leg muscles, and promotes mental well-being. But is running good for pelvic floor muscles? It’s often an area that doesn’t get enough attention, despite being essential for core strength, leakage control, and even sexual health.
The pelvic floor refers to a group of muscles that form a supportive "floor" at the base of the pelvis. They provide support for organs like the bladder, uterus, and rectum. Recent research suggests that running, when done correctly, can have a positive impact on pelvic floor health. Here’s how:
Understanding the Pelvic Floor and its Importance
The pelvic floor consists of muscles, ligaments, and tissues that support the pelvic organs. These muscles work together to control urine and bowel movements, aid in childbirth, and contribute to sexual function.
They also play a crucial role in maintaining proper posture and stability, which is particularly important for athletes who are involved in high-impact activities, like running.
A well-functioning pelvic floor can prevent urinary incontinence, pelvic organ prolapse (when organs like the bladder or uterus descend into the vaginal canal), and even issues with sexual health. However, when pelvic floor muscles are weak or too tight, they can lead to a range of physical problems, including incontinence or pain with intercourse.
The Impact of Running on Pelvic Floor Health
Strengthening the Pelvic Floor Muscles
Running is generally considered a weight-bearing exercise, which can be beneficial for muscle tone and bone density. While high-impact activities like running can sometimes be blamed for pelvic floor dysfunction—especially when done improperly or excessively—recent studies show that running, when paired with proper pelvic floor exercises, can actually strengthen these muscles.
In fact, a 2019 study published in the Journal of Strength and Conditioning Research found that regular runners who also engaged in pelvic floor exercises had improved muscle tone and endurance in the pelvic floor. The repetitive, rhythmic nature of running can help engage and activate the core, including the pelvic floor, thereby enhancing muscle strength.
Improving Coordination of the Pelvic Floor Muscles
Coordination is just as important as strength when it comes to pelvic floor health. The pelvic floor muscles need to work in tandem with the rest of the body, particularly the diaphragm, abdominal muscles, and lower back. Studies have shown that when runners focus on maintaining proper posture and breathing during their runs, it helps optimize pelvic floor coordination.
In 2017, a study published in Physical Therapy in Sport found that proper breathing techniques and core engagement during running could reduce pressure on the pelvic floor, improving its overall function. Runners who maintain a mindful connection between their breath and core tend to have better control over their pelvic floor, which can reduce the risk of injury or dysfunction.
Decreasing Risk of Pelvic Floor Dysfunction
Contrary to common belief, running may actually help decrease the risk of pelvic floor dysfunction when practiced in moderation. Research published in Neurourology and Urodynamics in 2017 showed that low-to-moderate running can improve leakage control and prevent urinary incontinence, a common pelvic floor issue. The study highlighted that consistent aerobic activity helps maintain the strength and elasticity of the pelvic muscles, making them better equipped to support the bladder and other pelvic organs.
Moreover, another study published in BMC Women's Health (2021) found that women who participated in regular aerobic exercise, including running, had a lower risk of developing pelvic organ prolapse, which can be exacerbated by muscle weakness in the pelvic floor. While long-distance running or excessive impact might put more strain on the pelvic area, moderate running can help preserve the structural integrity of pelvic floor muscles.
Weight Management and Reduced Pressure on the Pelvic Floor
Running is also known to help with weight management. Excess weight, particularly in the abdominal area, can place extra pressure on the pelvic floor, which in turn can lead to dysfunction. A study from The Journal of Urology (2020) pointed out that maintaining a healthy body weight through cardiovascular exercise like running can reduce the likelihood of pelvic organ prolapse and stress urinary incontinence, two common pelvic floor concerns.
In fact, weight loss through running can alleviate added pressure on the pelvic floor, which often becomes a contributing factor in conditions like urinary leakage or pelvic pain. Maintaining a healthy weight helps ensure that the pelvic muscles are not overstressed or overstretched.
Preventing Pelvic Floor Dysfunction Postpartum
For new mothers, running can be an effective way to regain pelvic floor strength after childbirth. A study published in The International Urogynecology Journal (2020) found that postpartum women who engaged in regular, low-impact aerobic activities like walking and running were more likely to recover their pelvic floor strength and tone compared to those who remained sedentary. Running, when done with proper form and pacing, can aid in reactivating the core and pelvic muscles, making it easier to regain bladder control and prevent long-term pelvic issues.
Tips for Runners to Protect the Pelvic Floor
While running can be beneficial for the pelvic floor, there are important factors to consider to avoid overloading the muscles.
Here are a few tips to make sure you’re doing it right:
Warm-Up Properly: Before heading out for a run, make sure to activate your pelvic floor muscles. Engage in core exercises as well as trunk and glute mobility and strength.
Maintain Good Posture: Good posture reduces the risk of putting excess pressure on the pelvic floor. Keep your spine aligned and avoid leaning forward too much when you run. Engage your core muscles while keeping your shoulders relaxed.
Mind Your Breath: Proper breathing helps maintain pressure control in the pelvic region. Focus on deep belly breathing during your run, and avoid holding your breath.
Listen to Your Body: Pay attention to any signs of discomfort or pressure in your pelvic region. If you feel pain or incontinence while running, take a break and consult with a physical therapist specializing in pelvic floor health.
Cross-Train: Incorporate a variety of exercises into your routine. Combining running with strength training and core endurance through weight lifting can help strengthen the pelvic floor and improve overall muscle balance.
Conclusion
Running, when done with proper technique and moderation, can be an excellent way to enhance pelvic floor health. It strengthens the muscles, improves coordination, helps manage weight, and can prevent or reduce the risk of pelvic floor dysfunction.
Whether you are a seasoned runner or just starting out, it’s important to stay mindful of your pelvic floor and incorporate exercises that support its function. By combining running with pelvic floor exercises, you can help keep this vital area of your body in optimal shape.
So, lace up your shoes, hit the pavement, and enjoy the benefits that running can offer—not just for your legs and heart, but for your pelvic floor too!
Looking for pelvic health physical therapy in Jacksonville Beach, FL?
If you’re looking for personalized, one-on-one sessions to address your pelvic floor concerns, we provide pelvic health physical therapy services to women in the Jacksonville Beach area.
If you’re looking for providers who will listen to you and help you get to the root cause of your pelvic concerns, we’ve got you. We’re here to help you if you’re experiencing pelvic pain, pelvic heaviness, leaking, or are pregnant/postpartum and want to continue safely working out/running/lifting during your pregnancy and get back to your sport after birth.
Get started today by booking a discovery call.