The Connection Between a Healthy Pelvic Floor & Running
For runners, strong calves, quads and lateral hips are often the focus of training and injury prevention. However, one critical area that is frequently overlooked is the pelvic floor. This group of muscles plays a crucial role in overall stability, endurance, and even injury prevention for runners of all levels.
Understanding the Pelvic Floor
The pelvic floor is a group of muscles that form a supportive hammock at the base of the pelvis. These muscles are responsible for bladder and bowel control, supporting pelvic organs, and contributing to core stability. When functioning properly, the pelvic floor works in harmony with the diaphragm, deep abdominal muscles, and lower back muscles to provide a solid foundation for movement.
How the Pelvic Floor Impacts Running
A healthy pelvic floor contributes to running efficiency in several ways:
- Core Stability – The pelvic floor is an integral part of the core, working alongside the deep abdominal and back muscles. A strong pelvic floor helps maintain proper posture and alignment while running, reducing excessive strain on the lower back and hips.
- Shock Absorption – Running places repetitive impact stress on the body. The pelvic floor helps absorb some of this shock, reducing the risk of injuries such as hip pain, lower back pain, and even knee instability.
- Breath Control – The pelvic floor and diaphragm function together to regulate intra-abdominal pressure. Proper coordination between these muscles enhances breathing efficiency, preventing unnecessary fatigue and improving endurance. This also helps us with urinary and fecal control with movement.
- Injury Prevention – Weakness or dysfunction in the pelvic floor can lead to compensations elsewhere in the body, increasing the risk of common running injuries such as IT band syndrome, hip impingement, and lower back pain.
Signs of a Dysfunctional Pelvic Floor in Runners
Runners experiencing any of the following symptoms may benefit from assessing and strengthening their pelvic floor:
- Urinary leakage (stress incontinence) during runs, especially on impact
- Pelvic or lower back pain that worsens with activity
- Feeling of heaviness or pressure in the pelvic area
- Hip instability or discomfort
Strengthening the Pelvic Floor for Running
Fortunately, pelvic floor health can be improved with targeted exercises and proper awareness. Here are a few ways to integrate pelvic floor training into your running routine:
- Diaphragmatic Breathing – Practice deep belly breathing to engage the diaphragm and coordinate it with the pelvic floor.
- Deep Core Activation – Exercises like dead bugs, bird dogs, and modified planks can strengthen the pelvic floor in conjunction with the core.
- Hip and Glute Strengthening – Squats, lunges, and single-leg exercises can support pelvic stability and enhance running mechanics.
- Postural Awareness – Maintaining proper running form can prevent excessive strain on the pelvic floor. Think about keeping your ribs over your pelvis!
When to Seek Professional Help
If symptoms persist or worsen, consulting our pelvic specialist at Crew can be incredibly helpful. They can assess your specific needs and provide individualized exercises to restore function and improve running performance.
Conclusion
A healthy pelvic floor is an often-overlooked yet essential component of efficient, pain-free running. By incorporating pelvic floor awareness and strengthening exercises into your routine, you can improve stability, endurance, and overall running performance. If you’re experiencing issues, don’t hesitate to seek professional guidance—your body (and your runs) will thank you!
If you’re experiencing leaks, discomfort, or nagging injuries, or just want to improve your performance – reach out today to learn how Pelvic Floor Physical Therapy can keep you running stronger and pain-free!
