Did you know that the Pelvic Floor plays a large role in running performance? Running is a full-body exercise requiring adequate strength, endurance, mobility, and recovery time. The pelvic floor muscles are no different from any others used in running! The pelvic floor muscles help stabilize the spine and pelvis, maintain continence during activity, and assist in the transfer of power.
Pelvic floor dysfunction (PFD) is common among female athletes, including runners. Studies show that pelvic floor symptoms, such as urinary incontinence, pelvic organ prolapse, and other discomforts are reported frequently, especially during high-impact activities like running. PFD is also one of the largest barriers to women participating in exercise, with one recent survey reporting that 46% of women who experienced PFD stopped exercising due to their symptoms (Dakic 2021).
To perform optimally, the pelvic floor needs to be strong AND mobile. Similarly to other muscles in the body, the pelvic floor muscles can benefit from a mobility routine to promote recovery and proper function. Since these muscles work hard during exercise (and day-to-day life), they are prone to becoming fatigued and tense, which can contribute to PFD.
Below are three exercises to improve mobility and relaxation of the pelvic floor muscles. You can also see the full exercises by clicking the below links! Pair these exercises with slow, deep breaths to promote full excursion of the pelvic floor muscles. Give them a try to cool down after your next run!
1. Deep Squat + Rotation
Watch the Deep Squat + Rotation Exercise
Obtain a deep squat position with your back against the wall.
While holding the squat, push your knees out to the side and reach your left hand towards the floor and your right hand towards the ceiling.
Take slow, deep breaths and hold for 5-10 seconds, repeat on the other side.
Perform this stretch for 2-3 minutes.
2. Adductor Rock Back
Watch the Adductor Rock Back Exercise
Begin in a tabletop position, on your hands and knees.
Extend your left leg out to your side, with knee straight and foot flat.
From here, push your hips back towards your heels until you feel a stretch on the inner aspect of your left thigh.
Take slow, deep breaths and hold for 5-10 seconds, repeat on the other side.
Perform this stretch for 10 repetitions on each side.
3. Child’s Pose with Hip Internal Rotation
Watch Child’s Pose with Hip Internal Rotation Exercise
Begin in a tabletop position, on your hands and knees.
Rotate your feet slightly out to the side so they are positioned outside of your knees.
From here, rock your hips back towards your heels until you find a comfortable position.
Take slow, deep breaths imagining your pelvic floor opening as you breathe.
Hold for 5-10 seconds.
Perform this stretch for 2-3 minutes.
To learn more about improving your pelvic health, maintaining fitness during pregnancy, returning to running postpartum and more, visit Dr. Julie at FX Physical Therapy Hunt Valley! Email jburrill@fxphysicaltherapy.com or request an appointment online!
Julie Burrill, PT, DPT, CSCS, CF-L1
References: https://pubmed.ncbi.nlm.nih.gov/34244084/
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