Pelvic Floor Support for Runners and Female Athletes
It is a general assumption that runners and female athletes should have a strong pelvic floor because they work out regularly, however, this is often not the case. Any long-distance runner can confirm that running not only tests your mental and physical strength, but also the strength of your pelvic floor.
Running is a great way to stay fit, but it can put stress on your pelvic floor muscles, especially for women. Understanding how to protect these muscles is key to maintaining both your fitness and pelvic health. In this blog, we’ll explore effective strategies to support your pelvic floor while running, helping you prevent injury and stay strong on your fitness journey.
How Does Running Affect a Female Pelvic Floor?
The pelvic floor for females is a key set of deep muscles situated in the pelvis. They run from the frontal pubic bone to the base of the spine. Shaped like a basin the pelvic floor holds the pelvic organs (uterus, vagina, bowel and bladder) in place and supports the bladder to provide control when you urinate. The pelvic floor muscles relax as the bladder contracts to let urine out and tighten in order to allow you to hold.
Regular running is in fact one of the risk factors that leads to pelvic floor damage, this is because when running our entire body takes the impact for a prolonged period of time. Every single stride puts pressure on the pelvic area, and the muscles of the pelvic floor are in charge of cushioning and protecting it. However, with time, excess pressure can cause the pelvic floor to weaken and 'give way'. It's important to keep your pelvic floor strong and healthy to avoid any problems.
How Women Can Reduce Stress on Your Pelvic Floor When Running
- Mix up the surfaces you run on to avoid running constantly on hard surfaces. Try running on grassy terrain instead of roads or cement paths
- Reduce your stride length, running speed or distance
- Wear well-cushioned footwear when running
- Running downhill involves greater forces on your pelvis - so avoid this when possible
- Mix up your workouts - not only will this make running more enjoyable, but it will also alleviate some of the stress on your pelvic floor
Understanding Pelvic Floor Dysfunction in Female Athletes
While running and other high-impact sports offer significant health benefits, they can also contribute to pelvic floor dysfunction in female athletes. This condition occurs when the pelvic floor muscles weaken or fail to function properly, leading to issues such as urinary leakage and pelvic pain. The increased intra-abdominal pressure during intense exercise can exacerbate these problems, making it crucial for female athletes to be aware of and take steps to protect their pelvic health.
Pelvic Organ Prolapse and Running
Intense physical activity, particularly in sports requiring repetitive impact like running, may increase the risk of pelvic organ prolapse. This occurs when the muscles and tissues supporting pelvic organs weaken, often leading to discomfort and requiring specific pelvic floor exercises for management.
Addressing Bladder Leaks for Runners and Female Athletes
Urinary leakage during exercise is a common concern among female athletes. It's crucial to understand that this form of incontinence is not just a discomfort but can also affect athletic performance and quality of life. Pelvic floor muscle exercises play a pivotal role in mitigating these issues.
The Link Between Running and Sexual Dysfunction
For some athletes, ongoing pelvic floor pain and dysfunction can lead to sexual dysfunction. This is due to the interconnected nature of pelvic health and sexual wellness. A focus on strengthening the pelvic floor can help alleviate these issues.
Pelvic Floor Disorders: Beyond Bladder Leaks
Apart from urinary incontinence, female athletes can experience a range of pelvic floor disorders, including chronic pelvic pain and functional bowel issues. Regular floor physical exercises are key to improving pelvic floor health and mitigating these disorders.
Incorporating Pelvic Floor Muscle Exercises
For runners and athletes, integrating specific pelvic floor exercises into their routine is vital for maintaining pelvic floor health and function. These exercises not only help in preventing dysfunction but also aid in recovery if any issues arise.
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(Keep the section on "How Can I Strengthen My Pelvic Floor?" including the information about INNOVO.)
Pelvic Health and Urinary Incontinence During Exercise
It's important to address the issue of incontinence during exercise, as it's a common yet often unspoken challenge for many female athletes. A combination of targeted pelvic floor exercises and technologies like INNOVO can provide a comprehensive approach to tackling this issue effectively.
How Can Women Strengthen their Pelvic Floor?
The good thing is that it's never too late to train and strengthen your pelvic floor muscles. If you are finding yourself leaking urine when running, it's fixable!
Suitable for women of all ages, INNOVO is the only truly non-invasive solution for urinary incontinence and is used in the comfort and privacy of your home. Easy to use and comfortable to wear, INNOVO helps you safely and effortlessly strengthen and re-educate the entire network of pelvic floor muscles through gentle muscle stimulation.
Using INNOVO for just 30 minutes a day/ five days a week over 12 weeks has been proven to treat bladder weakness - delivering results in as little as 4 weeks1.
INNOVO treats stress urinary incontinence (SUI) by targeting the root cause of the problem. A clinical study found that:
- 80% of users saw a significant reduction in leaks after just 4 weeks1
- 87% of users were defined as either dry or almost dry after 12 weeks2
- 90% of users would recommend the therapy to others3
