We are often asked, “Is running bad for the pelvic floor?” The short answer is that it depends. While running itself isn’t inherently harmful to the pelvic floor, several factors can contribute to problems like urinary leakage, pelvic organ prolapse, or general pelvic discomfort. However, with the right approach and awareness, many runners can safely enjoy their runs while protecting their pelvic floor health.
Let’s explore the evidence and practical tips to keep you running!
So, Is Running Bad For The Pelvic Floor? This Is What The Research Says?
Running is a high-impact activity. Each step places pressure on the pelvic floor muscles, which are responsible for supporting the bladder, uterus, and bowel. This repetitive impact, especially over long distances or high intensity, can potentially strain the pelvic floor, particularly for those with existing weaknesses.
Studies suggest that activities like running can exacerbate symptoms in people with pre-existing pelvic floor dysfunction. For example, **urinary incontinence** is a common complaint among female runners, particularly those who have given birth. Pregnancy and childbirth can weaken these muscles, and without proper rehabilitation, running can worsen leakage. Additionally, **pelvic organ prolapse**—where pelvic organs descend into the vaginal canal due to weakened muscles—can also be worsened by the repetitive impact of running.
That said, the pelvic floor is a muscle group like any other. With proper conditioning and awareness, it can be trained to handle the impact of running. Programs like **HappySneeze** provide education and targeted exercises to help strengthen your core, pelvic floor, and offer advice on proper running form, making it possible to enjoy running while protecting your pelvic health.
Running and Pelvic Floor: Who’s at Risk?
While not everyone who runs will develop pelvic floor issues, certain groups are more at risk, including:
- Postpartum women: Pregnancy and childbirth put a lot of stress on the pelvic floor muscles, making postpartum women more susceptible to stress urinary incontinence.
- Women experiencing menopause: Hormonal changes during menopause can affect muscle tone, including in the pelvic floor.
- Those with a history of pelvic floor dysfunction: If you’ve had previous issues like incontinence, prolapse, or chronic pelvic pain, you may be more prone to future problems.
- Individuals with overweight: Carrying extra weight can increase the load on the pelvic floor during running.
How Can Recreational Runners Protect Their Pelvic Floor?
If you’re a runner who enjoys hitting the trails or treadmill for fun, here are a few things you can do to safeguard your pelvic floor health:
1. Strengthen Your Pelvic Floor
One of the best ways to protect your pelvic floor while running is to keep it strong and functional. Incorporating pelvic floor exercises, such as Kegels, into your routine can help. But a word of caution: don’t overdo them. Some people develop an overactive pelvic floor, which can lead to pain or dysfunction.
HappySneeze can guide you through pelvic floor strengthening exercises, ensuring that you’re targeting the right muscles and doing the exercises correctly. This program is designed to support both prevention and recovery from pelvic floor issues related to running.
2. Improve Core Stability
Your pelvic floor doesn’t work in isolation. It’s part of your core, and strong core muscles (especially the deep abdominal muscles) help support your pelvic floor. Exercises like planks, bird-dog, and dead bugs can improve core stability, which in turn helps protect your pelvic floor during high-impact activities like running.
3. Pacing and Recovery
If you’re just getting back into running after pregnancy, childbirth, or a pelvic injury, ease into it. Give your body time to adapt, and allow your pelvic floor to recover between runs. Pay attention to your body’s signals—if you experience pelvic discomfort or urinary leakage, it’s a sign that your pelvic floor might need extra support.
Gradually increasing your distance and intensity while incorporating regular rest days can go a long way in preventing pelvic floor problems.
4. Optimize Your Running Form
Good posture and form are crucial in reducing strain on your pelvic floor. Maintain a neutral pelvis (don’t tilt forward or arch your back excessively), engage your core lightly, and avoid excessive heel striking, which can send more shock up through your body. Proper running shoes that offer cushioning can also help absorb some of the impact. HappySneeze provides guidance on proper form and technique while running to ensure that you're minimizing strain on your pelvic floor.
5. Consider Pelvic Floor-Friendly Gear
If you’re concerned about leakage while running, look into specialized running gear designed to support the pelvic floor. Compression shorts or leggings with built-in pelvic support can be helpful. Some women also find success with pessaries, a device that supports the pelvic organs and can reduce symptoms of prolapse during exercise. Speak with a pelvic floor specialist about whether this option might work for you.
When Should You See a Pelvic Floor Therapist?
If you notice any symptoms like urinary leakage, pelvic pressure, or pain during or after running, it’s important to consult a pelvic floor therapist. We can assess your pelvic floor strength, coordination, and overall function, then create a personalized plan to help you run safely.
Preventing pelvic floor issues is always easier than treating them after they’ve developed, so even if you’re not experiencing symptoms now, it’s worth getting an assessment if you’re concerned about your pelvic health.
Run Smart, Stay Strong
Running is a wonderful way to stay fit, relieve stress, and connect with nature. It’s not bad for the pelvic floor, as long as you take the proper precautions. Strengthening your pelvic floor, maintaining a stable core, and listening to your body will allow you to enjoy running for years to come without compromising your pelvic health.
If you’re ever unsure or experiencing discomfort, a pelvic floor therapist or a program like HappySneeze can help you stay on track, so you can keep hitting your stride, leak-free!
Sources
Leitner M, Moser H, Eichelberger P, Kuhn A, Radlinger L. Pelvic floor muscle activity during impact activities in continent and incontinent women: a systematic review. Int Urogynecol J. 2019;30(2):179-196).
Leitner M, Moser H, Eichelberger P, Kuhn A, Radlinger L. Pelvic floor muscle activity during running in nulliparous women: an observational study. PLoS One. 2017;12(3):e0174576).
Bø K, Nygaard IE. Is physical activity good or bad for the female pelvic floor? A narrative review. Sports Med. 2020;50(3):471-484).
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