Essential Pelvic Floor Insights for Runners: A Therapist’s Guide

Dr. Sarah Johnson, a pelvic floor physical therapist with nearly two decades of experience, emphasizes the importance of pelvic health for pregnant and postpartum runners. Her insights, drawn from her extensive practice at NOLA Pelvic Health in New Orleans, aim to empower women to understand their bodies and maintain an active lifestyle during and after pregnancy.

Understanding the Pelvic Floor

The pelvic floor muscles play a crucial role in supporting various bodily functions, including bladder and bowel control. Dr. Johnson notes that these muscles are integral to a runner’s overall biomechanics. Issues such as leakage, pain, and instability can arise when the pelvic floor does not function properly. Runners often come to her seeking advice, especially concerning common concerns like exercise modifications and perineal massage.

It was during her physical therapy training at Washington University in St. Louis that Dr. Johnson discovered her passion for pelvic health. A pivotal lecture on pelvic floor dynamics and pregnancy sparked her interest, leading her to specialize in this essential aspect of women’s health.

“So many women suffer in silence with pelvic floor issues,” she explains. “It’s rewarding to help them understand their bodies and remain active.” This dedication to women’s health culminated in the publication of her first book, Floored: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage, in 2023.

Adapting to Running While Pregnant

For expectant runners, Dr. Johnson advises treating pelvic floor training similarly to preparing for a race. This includes practicing pelvic floor muscle contractions in various positions, such as sitting and standing. Incorporating functional movements like squats and lunges is crucial for building strength and flexibility.

“You have to train your pelvic floor just like you train for a race,” she states. “During the third trimester, I often introduce yoga poses to aid relaxation in preparation for childbirth.” Dr. Johnson encourages pregnant runners to consider wearing belly support bands during exercise, which can alleviate discomfort and support pelvic stability.

Returning to running postpartum requires patience and a structured approach. Dr. Johnson emphasizes the significance of gradually reintroducing physical activity, particularly focusing on core strength and pelvic floor rehabilitation. “At six weeks postpartum, many women are still functioning at less than 50 percent,” she cautions. “It’s essential to rebuild strength before jumping back into intense workouts.”

Dr. Johnson’s method includes a combination of pelvic floor muscle contractions and deep core engagement. Activities such as walking, gentle exercises, and specific stretches can facilitate recovery. “Walking within the first two weeks can help with healing and blood flow,” she advises.

Key Exercises for Runners

The following exercises can help strengthen and relax pelvic floor muscles, enhancing overall health for both pregnant and postpartum runners:

• Single-Leg Glute Bridge: Strengthens the outer glute and inner thigh muscles, vital for stability during running. Begin lying on your back with knees bent, lift one leg while driving through the other foot to raise your hips.
• Mountain Climber: Engages core muscles and mimics the hip flexion motion of running. Start in a plank position and alternate driving knees toward your chest.
• Elevated Split Squat: Enhances hip strength and mobility. Stand with one foot forward and the other on a bench, lowering into a squat.
• Wall Sit with Ball Squeeze: Aids in pelvic floor engagement while strengthening the core and lower body. Hold a squat against the wall while squeezing a ball between your knees.
• Happy Baby Pose: Releases tightness in the inner thighs and glutes, promoting relaxation of the pelvic floor.

Dr. Johnson highlights the importance of listening to one’s body and consulting with a medical provider if pain or bleeding occurs during exercise. She advocates for a gradual return to running, ideally around 12 weeks postpartum, to ensure safety and effectiveness.

Ultimately, Dr. Johnson’s work centers on fostering awareness and understanding of pelvic health issues. “It’s never too late to prioritize your pelvic floor health,” she concludes. “Whether it’s been months or years since giving birth, women should seek help for any discomfort or concerns.” With proper care and education, mothers can continue to enjoy running and other activities without limitations.