Is Running Good or Bad for your Pelvic Floor?
Running is a popular form of exercise globally, with millions of people participating in it regularly. It is neither good nor bad for your pelvic floor, but the status of your pelvic floor while you run can influence whether running is strengthening or stressing these muscles. Running can contribute to pelvic floor dysfunction (PFD) due to the repetitive impact on the pelvic floor muscles. It can weaken the muscles if they are not properly supported. This can lead to issues like urinary incontinence, pelvic pain, and even organ prolapse, particularly in individuals with an already weakened pelvic floor. However, with proper technique, running can be safe for most people and even help strengthen the pelvic floor.x
How does Running Impact your Pelvic Floor?
Running, just like all high impact exercise, exerts increased forces through your pelvic floor. Fortunately, these muscles have evolved to absorb this kind of stress. They have a natural give that absorbs impact, tightening and relaxing as needed each time your foot strikes the ground. The pelvic floor, along with the diaphragm, abdominals and back muscles, automatically engages as part of our inner core to manage increased pressure, provide support for our trunk, and allow us to breathe efficiently for optimal performance.
In folks with underlying pelvic floor muscle weakness, tension or coordination deficits, these muscles may not turn on automatically. The ground reaction force paired with a lack of automatic pelvic muscle activation explains why running and other high impact activities can trigger urinary leakage and prolapse symptoms that aren’t present at rest.
How Exactly does Breathing Affect the Pelvic Floor?
The abdominopelvic cavity is surrounded by multilayer muscular structures: the abdominal muscles (external oblique, internal oblique, and transverse abdominus), the pelvic floor muscles create the base, and the diaphragm creates the top. These muscle groups together control intra-abdominal pressure (IAP) and react to pressure changes, like when muscles tighten and relax. The pelvic floor and abdominal muscles are linked in how they work with the diaphragm. As the diaphragm contracts or tightens during inhale, the pelvic floor muscles and abdominal muscles relax. As we exhale, the diaphragm relaxes while the pelvic floor muscles and abdominal muscles contract.
Tips to Improve Breathing While Running:
- Stack your ribs over your pelvis. When your ribcage is stacked over your pelvis, your diaphragm and pelvic floor can work together efficiently. A common problem we see in women with leakage or lower back and hip pain is that they tend to lean backward during their runs or have a larger curvature in their lower back that does not allow the ribs and pelvis to be stacked. Think about slightly leaning forward when you run to help stack the ribs over your pelvis.
- Avoid over-gripping through your tummy. Over-gripping through your abdominal muscles prevents proper diaphragmatic breathing that may occur when you run, and it can also increase pressure down onto your pelvic floor.
- As you're running at a steady pace, match your inhales and exhales to each stride, breathing deeply into your diaphragm. For example, you could inhale for two steps, and exhale for two steps, or a similar pattern that works for your breath and pace.
Schedule an Appointment with JAG PT
Running can be a great way to stay active, but it’s important to support your pelvic floor health along the way. By improving your breathing mechanics, posture, and core engagement, you can reduce stress on your pelvic floor and run more comfortably. If you’re experiencing symptoms like leakage or pelvic discomfort, schedule an appointment with JAG PT. A pelvic floor physical therapist can help assess your needs and create a personalized plan. Don’t let pelvic floor issues hold you back—contact us today and take proactive steps to run with confidence and strength!