by Sam Matisko, PT, DPT, FAFS
Focusing on Pelvic Floor Health for Runners
It’s easy to persuade a runner that core strengthening should be an important part of their training routine. It’s an easy connection that a strong core is crucial for maintaining good posture, stabilizing your hips and helping to transfer power. While the abs tend to get all of the credit, the pelvic floor is quietly holding everything up (quite literally) – working behind the scenes without any recognition!
The Pelvic Floor; the Powerhouse
The pelvic floor is a group of muscles, ligaments, and tissues that form a supportive “hammock” at the bottom of your pelvis. These muscles are primarily responsible for supporting your internal organs and managing pressure within the abdomen. But when it comes to running, the pelvic floor takes on a much more active role. It works in tandem with the other core muscles to stabilize your pelvis and spine, helping to maintain proper alignment and posture throughout your run. Most importantly, the pelvic floor acts as a shock absorber, helping to dissipate the impact from each stride and reducing unnecessary strain on the lower back, hips, and knees.
But here’s the catch: if your pelvic floor is too tight (high tone) or too weak (low tone), it can cause all kinds of problems. Let’s break it down:
High Tone Pelvic Floor: Too Tight to Perform
When the pelvic floor muscles are too tight or overactive, they don’t allow for the proper relaxation and contraction that is necessary for dynamic movement. “Tight” pelvic floor muscles are usually no the strongest either, lending to problems related to shock absorption and managing pressure. Common issues with a high tone pelvic floor may present as pelvic pain (with running, tampons, sex, etc.) , urinary urgency & frequency and low back pain.
Low Tone Pelvic Floor: Too Weak to Support
On the other hand, a low- tone pelvic floor means the muscles are weak or underactive. When the pelvic floor lacks strength, it’s unable to provide the necessary support for your internal organs or to stabilize your pelvis and spine during the pounding of running. This can lead to poor posture & instability. Common issues with a low tone pelvic floor may present as incontinence (leakage during running, coughing, sneezing,etc.), pelvic organ prolapse, or instability/lack of core strength.
Strengthen Your Stride
Incorporating pelvic floor health into your running routine is an essential but often overlooked aspect of building a strong, injury-free body. By taking the time to strengthen and maintain your pelvic floor, you’re enhancing your overall core stability, improving your posture, and reducing the risk of pain and injury. Whether you're dealing with a high or low tone pelvic floor, there are targeted exercises and practices that can help you find balance and keep your body functioning optimally. So, next time you lace up your running shoes, remember that the powerhouse supporting your every stride is not just your abs, but your pelvic floor—treat it well, and it will support you mile after mile.
