Many women have experienced it but few talk about it: leaking urine during a run, feeling heaviness or pressure in the pelvis, or noticing symptoms that seem to worsen with high-impact exercise. If this sounds familiar, you’re not alone. Pelvic floor issues are common among female runners, and while they may be common, they are not something you simply have to accept as part of the sport.
The pelvic floor is a group of muscles and connective tissues that support the bladder, uterus, and bowel. These muscles play an important role in bladder control, core stability, and overall movement. Running naturally increases the forces traveling through the body, and with every foot strike, the pelvic floor helps absorb and manage those forces. Over time, pregnancy, childbirth, hormonal changes, aging, and high-impact exercise can all affect how well these muscles function.
When the pelvic floor is not providing enough support, women may experience urinary leakage, feelings of pelvic heaviness, or symptoms of pelvic organ prolapse. On the other hand, a pelvic floor that is overly tight can also create problems, including discomfort and difficulty coordinating movement. The goal is not simply to have a “strong” pelvic floor, but one that can both contract and relax appropriately during exercise.
The good news is that there are effective ways to support pelvic floor health. Strength training that focuses on the core, glutes, hips, and overall body strength can improve the support system surrounding the pelvis. Learning how to coordinate breathing with movement is also important, as the diaphragm and pelvic floor work together as part of your core. Managing training volume appropriately and allowing time for recovery can help prevent excessive strain as well.
If you’re experiencing leakage, heaviness, pelvic pain, or symptoms that interfere with your running, consider consulting a pelvic floor physical therapist. These specialists can assess your individual needs and provide exercises and strategies tailored specifically to you. Many women are surprised to learn that pelvic floor symptoms are often highly treatable.
Running should help you feel strong and empowered. By paying attention to pelvic floor health and seeking support when needed, you can continue enjoying the miles with greater comfort, confidence, and strength.
Sources
- Bo K, Nygaard IE. “Is Physical Activity Good or Bad for the Female Pelvic Floor?” Current Opinion in Obstetrics and Gynecology, 2020. https://pubmed.ncbi.nlm.nih.gov/32004167
- American Physical Therapy Association (APTA) Pelvic Health. “Pelvic Floor Physical Therapy.” https://www.aptapelvichealth.org/