Understanding the pelvic floor and its challenges in running
The pelvic floor, commonly referred to as the perineum, is a group of muscles located at the base of the pelvis. It plays an essential role in supporting the pelvic organs, maintaining continence, and stabilizing the trunk.
When it is weakened or poorly engaged, especially during repetitive impacts such as running, it can affect posture, continence, and overall comfort.
After childbirth: allowing time to recover
During a vaginal delivery, the supporting structures of the pelvis, including the ligaments, fascia, and pelvic floor muscles, are subjected to significant force.
A cesarean section does not necessarily protect the pelvic floor either, as hormonal changes, postural changes, and weight gain during pregnancy can also affect it.
Like any injury, the body needs time to recover. Healing generally takes about three months. These weeks are essential for the pelvic floor to regain its strength, tone, and coordination before returning to more demanding efforts.
Read our article about returning to sports after childbirth.
Even months later, awareness remains important
Childbirth is not the only risk factor for the pelvic floor. Other situations, such as menopause, excess weight, chronic coughing, or certain high impact sports, can also weaken this muscular support.
Some signs may indicate a weakened pelvic floor:
- Urinary leakage while running, even minor (small spurts or drops)
- A sensation of heaviness or vaginal pressure during effort
- A sudden urge to urinate while running
- Pelvic pain, lower back pain, or hip pain during or after running
Targeted exercises: an essential first step
Before returning to running, an evaluation by a professional helps measure the strength, endurance, tone, and coordination of the pelvic floor.
Many women unintentionally contract these muscles incorrectly even after medical follow-up. An adapted strengthening program based on specific exercises is therefore essential to support a safe return to running.
Strengthening exercises for the glutes and deep abdominal muscles may also be recommended after childbirth.
Key takeaways
- Running can generate up to three times your body weight on the pelvic floor
- Waiting about three months after childbirth supports natural healing
- Pelvic floor weakness can be caused by several factors, not only pregnancy and childbirth
- Signs to watch for include urinary leakage, pelvic heaviness, urgency to urinate, and running related pain
- Consult a physiotherapist specialized in pelvic floor physiotherapy to obtain targeted exercises that can support a gradual return
Frequently asked questions
Can running damage the pelvic floor?
When practiced regularly and progressively with proper running technique, running can be performed without harmful effects on the pelvic floor. However, impact activities such as running or skipping increase the load on this region, which is why having a strong, enduring, and well coordinated pelvic floor is important.
Is it possible to run without pelvic floor rehabilitation?
Many women run without pelvic floor rehabilitation. However, during pregnancy and after childbirth, whether symptoms are present or not, consulting a physiotherapist can help prevent pelvic issues related to running.
How can you protect your pelvic floor while running?
A simple way to protect your pelvic floor while running is to make sure you breathe properly. It is also recommended not to voluntarily contract your pelvic floor while running, as this can interfere with its natural dynamic movement. A running gait assessment may also help reduce impact forces.
Running and urinary leakage: what should you do?
Although it can be common, urinary leakage while running is not considered normal. A higher cadence, around 170 to 180 steps per minute, along with a shorter stride, may help reduce the load on the pelvic floor.
Specific pelvic floor, abdominal, and glute strengthening exercises can also help reduce urinary leakage.
Want to run with confidence? Our physiotherapists specialized in pelvic floor physiotherapy can support you with a targeted evaluation, personalized exercises, and progressive follow-up. Book an appointment now to return to running with confidence.
