Exercise

Running and The Pelvic Floor Exercises – A Concern For Women!

Author by heena256
Reviewed By heena256
Last Edited : September 23, 2024

Combining running with pelvic floor exercises is not always a bright idea. You must read this essay if you’re a woman who likes jogging. It is your health that is at risk!

Running is popular among women. It is also evident that not everything can be considered an advantage. Running might harm your pelvic floor.

You should consider many factors before wearing your first running shoes. It also doesn’t hurt to get to know this section of your body better if you’ve been running for a long time and are interested in learning how to prevent difficulties in the future or determine whether everything is functioning correctly.

Running can strain the pelvic floor, particularly in women.
The impact of each running step adds stress to the pelvic floor, potentially causing long-term damage.
Proper running technique and shoe choice can help mitigate pelvic floor issues.
Overweight individuals may need to combine running with walking and strength training to prevent pelvic floor problems.
Shorter, more frequent running sessions can be less stressful on the pelvic floor than longer runs.
Training on softer surfaces like grass or sand can reduce pelvic floor impact compared to harder surfaces.

Running and Pelvic Floor

Anatomically, the pelvic floor comprises a group of muscles that serve as a foundation and support for all the viscera in the abdominal cavity. Imagine the difficulties you’ll face if this muscle malfunctions!

What Effect Does Running Have On Pelvic Floor?

Add the impact of each step while running to the weight imposed by gravity, and on top of that, we consider we do not have a decent running technique or suitable running shoes, and we have a recipe for disaster. Alternatively, you might say that you run on asphalt. Your physical well-being suffers because of your actions.

With each incorrect step, the strain on your pelvic floor is more intense. There is increased stress on the affected region and your joints. Repeated running might create a progressive weakening of the pelvic floor if we do not have an excellent muscular tone or do not do strengthening activities.

It can no longer fully perform its fundamental tasks, which include support of the viscera, and urinary and fecal continence, among other things.

Factors That Influence Running And Pelvic Floor Problems

As previously said, it is not harmful to all females. Some individuals have been running their whole lives and have had nothing happen to them, and others start from the beginning and have had nothing happen to them.

However, we cannot presume that we are all the same as one another. A problem may result in or aggravate a pelvic floor prolapse if there is one. Everything will be determined by a variety of circumstances, including:

What is the current condition of your pelvic floor? And what about your core?
What is the best way to run? Do you have a firm grasp of the technique?
The distance that has been traversed. It is not the same as running long distances to perform speed series. If you believe or know that you have a problem with your pelvic floor, avoid doing the latter procedure.
Before making a recommendation, we should consider your weight and age. If you are overweight, beginning to run may not be the most outstanding choice to lose weight and become in shape. The committee will also look at your previous athletic accomplishments. To avoid these problems, you should be active and fit in the past.
We will also consider the surface on which we will be running and the pace and breadth of our stride. It is crucial to consider the texture and asphalt and the bike path are the worst possibilities, and if they are downhill, they are much worse.

How To Avoid These Problems? Practical Tips

After reading the above, you may be tempted to stop running, but this is not essential; instead, take a deep breath and keep going. It is possible to avoid, divert, and eliminate or recover from these events in a variety of ways:

Your body mass index (BMI): It may be necessary to mix walking and strength training sessions with less frequent and shorter running training sessions until your fitness level improves if you are overweight or obese.
The length of the race: Long travel distances are our adversaries. Take the shortest time feasible, then switch to a longer duration.
It’s all about the land: We’ve said it before: the more challenging it is, the worse. Look for sessions on grass, dirt, or sand to save money. Avoid running on bike paths or asphalt and avoid running downhill.
Learn to run regularly: The heel does not need to be supported to provide a comfortable stride. Make an effort to land on your middle foot.
Good shoes may also be beneficial: yes! But don’t put your complete confidence in them.
Increase the cadence of your stride: Make an effort to walk about 180 steps every minute (90 with each leg). A shorter and quicker stride implies a better technique, significantly influencing your body and training program.
Improve the performance of your pelvic floor! The kegel exercises are activities designed to develop and strengthen your pelvic floor muscles. Use them as part of your weekly regimen to provide your pelvic floor with the required tone so that it can withstand and enhance your way of life.
Lastly, strengthen your core and upper body: Increased muscular tone, both in the center and throughout the body, will benefit you in many parts of your life, including the one we are now discussing. Strength and core training can help you build a more muscular abdomen, a healthier back, and well-adapted legs so that you may enjoy your favorite sport: running.

Takeaway

Women are more prone to developing pelvic floor weakness than men. The muscles that tighten during a muscular contraction during running also relax when we rest. This causes muscle fatigue and malfunction because of long-term use. Regrettably, most women don’t realize the consequences of these modifications until it’s too late. Premature awakening to the fact that one has a pelvic floor is common among women.

Women who exercise regularly have more robust pelvic floors than those who do not. However, prolonged periods of sitting can prevent the benefits from sticking – in other words, hitting the gym once or twice a week won’t cut it; you need to get your glutes firing as often as possible if you want to prevent incidences of weakening and instability from occurring again down the road.