The Pelvic Floor and Running

Written By Dr. Allie Demers, PT, DPT

Running is a fantastic way to stay fit, boost mental health, and connect with nature. However, for some runners, pelvic floor issues can arise or worsen due to the high-impact nature of the activity. Understanding the connection between running and pelvic floor health is essential for maintaining long-term comfort and performance.

The pelvic floor and its role in running

The pelvic floor is a group of muscles, ligaments, and connective tissues that form a hammock-like structure at the base of your pelvis. These muscles support vital organs like the bladder, uterus (in women), and rectum, and they play a critical role in bladder and bowel control, sexual function, and core stability.

When you run, the repeated impact of your feet hitting the ground places pressure on the pelvic floor. If these muscles are weak or dysfunctional, you may experience symptoms such as:

  • Urinary leakage (stress incontinence)

  • Pelvic or lower back pain

  • A sensation of heaviness or pressure in the pelvic area (potentially a sign of pelvic organ prolapse)

Common challenges runners face

  1. Stress incontinence. Leaking urine during high-impact activities like running is a common sign of stress incontinence, often caused by weakened pelvic floor muscles.

  2. Pelvic organ prolapse. The repetitive pressure on the pelvic floor can sometimes lead to or exacerbate prolapse, where pelvic organs shift downward.

  3. Overactive or tense pelvic floor muscles. Some runners have overly tight pelvic floor muscles, which can lead to discomfort, pain, or difficulty relaxing the muscles when needed.

3 tips for protecting your pelvic floor while running

  1. Focus on core stability. A strong and functional core reduces strain on your pelvic floor. If you don't have any other symptoms such as diastasis recti, include exercises like planks, bridges, and deep abdominal breathing to support your core and pelvic alignment.

  2. Practice proper breathing. Avoid holding your breath while running. Use diaphragmatic breathing to reduce pressure on your pelvic floor and improve overall oxygen flow.

  3. Seek professional guidance. If you're experiencing persistent symptoms, consult one of our pelvic floor therapists at Anchor Pelvic Physical Therapy. The therapists can assess your pelvic floor function and provide tailored exercises and strategies to meet your needs.

Final thoughts

Running doesn't have to be off-limits if you have pelvic floor concerns. With the right knowledge and support, including guidance from our pelvic floor therapists, you can enjoy running while protecting your pelvic health. Prevention and early intervention are essential to staying active and maintaining long-term wellness.

I'll remember to keep these in plain text going forward.

Dr. Allie Demers, PT, DPT

Dr. Allie helps women on their journey to greater function and less pain. She and her team prides themselves on providing compassionate, trauma-informed care and making each patient feel comfortable and valued. She has studied the field of pelvic floor physical therapy extensively. 

Dr. Allie received her Doctorate in Physical Therapy from the University of Maryland, Baltimore . She immediately began her career as a Pelvic Floor Physical Therapist. She has worked in clinics in Maryland, Virginia, and North Carolina, gaining specialized training and mentorship in the treatment of pelvic floor dysfunction, lymphedema and breast cancer management, pediatric pelvic floor dysfunction, and visceral manipulation along the way.

https://www.anchorpelvicpt.com/allie
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