Part 2: Exercises and Tips for Maintaining a Healthy Pelvic Floor for Men and Women Runners

Hey there Reader

Welcome back, runners! In the first part of our series, we discussed the importance of pelvic floor health and its impact on your running performance and overall well-being. Now, let's get into the nitty-gritty: exercises and practical tips to strengthen and maintain a healthy pelvic floor.

Key Exercises for Pelvic Floor Health

Kegel Exercises
- How to Do It: Sit or lie down in a comfortable position. Imagine you are stopping the flow of urine and gently squeeze and lift your pelvic floor muscles. Hold the contraction for 3-5 seconds, then relax for an equal amount of time. Aim for 10 repetitions, three times a day.
- Quick Flicks: Perform quick, strong contractions of your pelvic floor muscles, holding for just one second before releasing. Do 10-20 quick flicks in a row.
Bridge Pose
- How to Do It: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Slowly lift your hips towards the ceiling while engaging your pelvic floor and glutes. Hold for a few seconds, then lower back down. Repeat 10-15 times.
Squats
- How to Do It: Stand with your feet shoulder-width apart. Lower your body as if you are sitting back into a chair, keeping your knees over your ankles. As you rise back up, engage your pelvic floor muscles. Do 15-20 repetitions.
Bird Dog
- How to Do It: Start on your hands and knees. Extend your right arm and left leg simultaneously, keeping your back and pelvis stable. Hold for a few seconds, then return to the starting position. Repeat on the other side. Do 10 repetitions on each side.
Pelvic Tilts
- How to Do It: Lie on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor by tilting your pelvis up slightly. Hold for a few seconds, then release. Repeat 10-15 times.

Training Tips for Runners

Incorporate Pelvic Floor Exercises: Make pelvic floor exercises a regular part of your training routine. Consistency is key to building strength and endurance in these muscles.
Warm-Up and Cool-Down: Always include a proper warm-up and cool-down in your running sessions. This helps prepare your muscles, including the pelvic floor, for the workout and aids in recovery afterward.
Hydration and Nutrition: Staying hydrated and maintaining a balanced diet can help prevent bladder irritation and support overall pelvic health.
Listen to Your Body: Pay attention to any signs of pelvic floor dysfunction, such as incontinence, pain, or a feeling of heaviness. Address these issues promptly to avoid further complications.
Gradual Progression: Increase your running mileage and intensity gradually to give your pelvic floor muscles time to adapt and strengthen.

When to Seek Professional Help

If you experience persistent symptoms of pelvic floor dysfunction despite regular exercise and preventive measures, it's important to seek professional help. A physical therapist specializing in pelvic health (like me!) can provide personalized assessment and treatment plans to address your specific needs.

Conclusion

Maintaining a healthy pelvic floor is crucial for runners of all levels and genders. By incorporating specific exercises and following practical training tips, you can enhance your running performance, prevent injuries, and enjoy a healthier, more comfortable running experience. Keep those pelvic floor muscles strong, and happy running!

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