Pelvic floor health is something that many people overlook until they experience symptoms like incontinence, pelvic pain, or prolapse. However, the pelvic floor is an essential part of your body's support system, responsible for supporting vital organs like the bladder, uterus, and rectum. For individuals who participate in high-impact sports—whether it's running, jumping, gymnastics, or contact sports—there can be both positive and negative effects on pelvic floor function.
At Auria Pelvic Health, a clinic specializing in pelvic floor therapy in Los Angeles, we work with individuals of all activity levels to ensure their pelvic health is in optimal condition, regardless of the sports they engage in. In this post, we’ll explore how high-impact sports can affect pelvic floor health, the signs to watch for, and how physical therapy can help manage and prevent pelvic floor dysfunction.
What Are High-Impact Sports?
High-impact sports are physical activities that involve repeated or forceful movements that place stress on the body, particularly on the joints, bones, and pelvic region. These sports typically involve running, jumping, or rapid changes in direction, which create intense forces on the body. Some common high-impact sports include:
Running and long-distance running
Basketball and soccer
Tennis and volleyball
Gymnastics and cheerleading
Ballet and other forms of dance
CrossFit and high-intensity interval training (HIIT)
Kickboxing and martial arts
While these activities are great for building cardiovascular fitness, strength, and overall health, they can place significant strain on the pelvic floor, especially if proper technique or recovery isn’t prioritized.
How High-Impact Sports Affect the Pelvic Floor
The pelvic floor is made up of muscles and connective tissue that support the bladder, uterus, vagina, prostate, and rectum. These muscles must contract and relax to maintain control over bodily functions like urination, bowel movements, and sexual function.
However, high-impact activities can affect pelvic floor health in the following ways:
1. Increased Intra-abdominal Pressure
High-impact sports often involve explosive movements—think of the force generated when you jump, land, or change direction quickly. These movements increase intra-abdominal pressure, which is transmitted to the pelvic floor. Over time, if this pressure isn’t properly managed, it can weaken the pelvic muscles, leading to conditions such as urinary incontinence, pelvic organ prolapse, or rectal issues.
2. Pelvic Floor Muscle Strain
Repetitive movements, especially those involving heavy lifting, jumping, or sprinting, can strain the pelvic floor muscles, leading to tightness or dysfunction. When these muscles are overworked without adequate recovery or strengthening, they may become overactive, contributing to pelvic pain, pelvic tension, or even painful intercourse.
3. Imbalance Between the Core and Pelvic Floor
The pelvic floor muscles work in coordination with the core muscles (abdominals, back muscles, and diaphragm). In high-impact sports, it’s easy to inadvertently recruit the pelvic floor improperly, either by over activating it or allowing it to become too relaxed. This imbalance can lead to pelvic floor dysfunction and chronic issues.
4. Risk of Pelvic Organ Prolapse
Prolapse occurs when the pelvic organs (bladder, uterus, or rectum) shift down from their normal position due to weakened pelvic floor muscles. For athletes who consistently subject their pelvic region to high-impact activities, the risk of prolapse increases, particularly if they have a history of childbirth or are dealing with other contributing factors like menopause.
5. Impact on Posture and Alignment
High-impact sports can also affect overall posture and alignment, leading to imbalances in the pelvic region. Poor posture can cause the pelvic floor muscles to either become overly tight or too weak, which affects their ability to support the internal organs and can cause things like back pain or difficulty taking a deep breath.
Recognizing the Signs of Pelvic Floor Dysfunction
While high-impact sports are beneficial for many reasons, they can sometimes lead to pelvic floor dysfunction. Here are a few common symptoms that may indicate pelvic floor strain or injury:
Stress urinary incontinence (leaking urine when sneezing, laughing, or jumping)
Pelvic heaviness or a sensation of pressure in the lower abdomen or vagina
Pain during or after exercise (especially in the pelvic region)
Painful during or after intercourse
Frequent urges to urinate or difficulty fully emptying the bladder
Lower back pain or discomfort that radiates into the pelvic area
If you experience any of these symptoms, it’s important to address them early on with the help of a pelvic health professional, like a physical therapist specializing in pelvic floor rehabilitation.
How Pelvic Floor Therapy Can Help Athletes
Pelvic floor therapy is a specialized form of physical therapy that focuses on strengthening and rehabilitating the muscles of the pelvic floor. For athletes involved in high-impact sports, pelvic floor therapy can be an essential component of a well-rounded training program.
At Auria Pelvic Health, we work with individuals to:
1. Strengthen the Pelvic Floor
Just as you train other muscle groups in your body, pelvic floor muscles can be strengthened through targeted exercises. We offer personalized pelvic floor rehabilitation programs to help athletes improve their core stability and pelvic muscle function.
2. Address Muscle Imbalances
If pelvic floor dysfunction is related to muscle imbalances, our team will work with you to identify those imbalances and correct them. This might involve teaching you how to activate the right muscles during exercise to avoid unnecessary strain on the pelvic floor.
3. Improve Posture and Alignment
Proper posture and alignment are key to preventing pelvic floor issues. We’ll work with you on body mechanics and breathing techniques that protect your pelvic floor during exercise, teaching you how to perform movements safely and effectively.
4. Pain Relief and Injury Prevention
Pelvic floor therapy can help address pain associated with high-impact sports, such as pelvic discomfort or incontinence. We can help correct any current pain or imbalance while also helping prevent future injury. We will provide you with tools for recovery and self-care, ensuring you maintain long-term pelvic health.
5. Educate and Empower
One of our goals at Auria Pelvic Health is to educate athletes about pelvic floor health. We empower you with the knowledge you need to engage in sports safely and take proactive steps in preventing pelvic floor dysfunction.
High-impact sports have many benefits, but they can also place stress on the pelvic floor, leading to potential dysfunction. At Auria Pelvic Health, we believe that pelvic floor health should be a priority for every athlete, no matter their sport. Whether you’re experiencing symptoms or just want to prevent issues from arising, pelvic floor therapy can help you stay strong, active, and pain-free.
If you’re an athlete in Los Angeles area and are concerned about the effect of your sport on your pelvic health, contact us today to schedule a consultation. We’ll work with you to develop a personalized treatment plan that ensures your pelvic floor remains strong and healthy, no matter what sport you love.
For more information or to book an appointment, visit theaurialife.com or call us at 213-699-3996.
By addressing pelvic floor health proactively, athletes can continue to enjoy their sport of choice without compromising their overall health or well-being. Your pelvic floor is the foundation for many functions—take care of it, and it will take care of you.
Article Written By Dr. Sasha Speer, DPT
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