Pelvic Floor Essentials for Runners

The pelvic floor has been getting more buzz lately in both traditional and social media. But what exactly is meant by the “pelvic floor” and why is its function so important for healthy running?

Pelvic Floor Function

Your pelvic floor is a hammock-like sling of muscles and fascia that runs from your pubic bone in front to your tailbone in the back. The multiple layers of muscles, fascia and other tissues have 5 important functions:

• Support for Abdominal and Pelvic Organs

• Postural Stability

• Sphincter Functions for Bowel & Bladder

• Sexual Function

• Circulation

During running, the functions of support and stability are especially important. Visualize your torso as a soda pop can with your abdominal muscles as the front of the can, your back muscles and glutes as the rear of the can, your diaphragm as the top of the can, and your pelvic floor as the bottom of the can. When you are running the load on the bottom of that can, your pelvic floor, may be as high as 4 times your body weight. If every part of that can is intact--meaning your pelvic floor, abdominal muscles, glutes and low back muscles are functioning effectively--your pelvic floor can withstand that load. If there is one or more areas of inefficiency in the can, including the pelvic floor, then dysfunction can occur.

Causes of Pelvic Floor Dysfunction

Changes in the pelvic floor muscles' ability to react quickly, strongly, and with endurance to outside forces commonly result from changes in pelvic and abdominal muscle length during pregnancy and childbirth. The hormone changes of pregnancy, post-partum, peri-menopause and menopause can also contribute to these changes. This can result in problems, such as leaking urine with running and jumping, aka urinary incontinence (the most common type of pelvic floor dysfunction) as well as other problems such as fecal incontinence, pelvic pain, pelvic organ prolapse and low back and hip pain. These problems are not unique to women; men can also experience pelvic floor issues, sometimes due to prostrate problems, heavy lifting or surgeries.

What To Do

Leaking urine or experiencing pelvic pain with running or even during daily life is common, but not normal. One recent study of elite track and field athletes found that over 50% of females and 18% of males reported urinary incontinence. If you are experiencing pelvic floor dysfunction, definitely seek help! You can start with your physician or in Minnesota you can directly access a physical therapist and should look for one specifically trained in treating the pelvic floor.

Strengthening for the pelvic floor may be prescribed, but sometimes problems occur because the pelvic floor has too much tone or tightness. In this case trying to contract the pelvic floor will only make symptoms worse, so getting the correct diagnosis from a skilled pelvic health provider is important. Often isolated pelvic floor exercises are not enough, and you need to learn how to integrate the function of your pelvic floor with muscles in your core, low back and even your respiratory diaphragm. Pelvic floor dysfunction can also contribute to low back and hip pain in runners, so once again, seeing a provider trained in the pelvic floor can assist with spotting these contributing factors.

Want To Learn More?

Join us virtually or in person at the Motion Center on Tuesday, June 17, from 6:30-8:00 pm. I am co-hosting an information session on pelvic floor dysfunction in runners with Bethany Hansen, PT, DPT. (That's us pictured above.) We will be discussing the role of the pelvic floor in running, pelvic floor conditions treated by physical therapists, what to expect during a pelvic floor physical therapy evaluation and practicing a pelvic floor self-assessment. There will be ample time for questions from both in-person and virtual attendees. The session is free, but you do need to register in advance here.

The information provided in this article and linked videos is intended for general education and demonstration purposes only. It does not substitute for professional medical advice. Consult a medical professional or healthcare provider if you seek medical advice, diagnosis, or treatment specific to your individual situation.

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Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.