Written by: Maternity Sports Academy. Commercial partnership.
Pelvic floor health is not just an issue for women who have given birth or are ageing - it affects us all, regardless of our gender or age. Exercise is an important part of health, wellbeing and fitness, but sometimes during exercise the body gives signs that the pelvic floor is not fully cooperating. These symptoms should not be ignored - they are not 'normal', even if they are common.
Typical pelvic floor symptoms during exercise
The following symptoms may indicate that the pelvic floor is not functioning optimally during loading and should be paid attention to:
- Urinary incontinence, for example when jumping or running
- Gas or faecal vomiting during heavy and strenuous exertion
- A feeling of pressure or tightness in the vagina, perineum or anus
- Pain or cramps in the pelvic floor, lower abdomen or tailbone area
These symptoms can occur especially during exercises that put a lot of pressure on the body, especially on the pelvic floor, such as heavy lifting, jumping, running or abdominal muscle movements. Some symptoms, such as a feeling of pressure or pain, may only appear after the exercise.
Why do I have pelvic floor symptoms when I move?
Often it is not just a weak pelvic floor, but challenges in regulating the pressure in the abdominal cavity. In fact, you can have a very strong pelvic floor and still have symptoms. When exercising, pressure is created in the body that should be controlled evenly and in a controlled way. If the support and pressure regulation of the midsection does not work well, the pressure can be directed down to the pelvic floor, which can cause symptoms.
Common underlying factors may include:
- Poor connection between pelvic floor and core muscles
- Excessive tension in the pelvic floor (yes, an overstretched pelvic floor can have the same symptoms as a weak one)
- Holding your breath during exertion and applying too much downward pressure
- Starting training too quickly or too hard after a break
- Poor recovery from injury or surgery
- Incorrect training technique or too heavy a load
What can you do if you experience symptoms?
- Monitor breathing and load
Are you holding your breath during effort and movement? This can add pressure directly down to the pelvic floor. Practice moving the breath with the movement - inhaling expands the rib cage during the restorative work phase of the movement, exhaling makes the heavier work phase of the movement. This distributes the load more evenly across the midsection. - Change the movement to suit you better
Sometimes in certain movements it is more difficult to match the breathing rhythm to the movement. In these cases, it's worth trying different movements that make it easier for you to incorporate your breathing. Instead of a back squat, you could try a front squat or a chalice squat, or instead of traditional supine abdominal crunches, try standing abdominal crunches. The pelvic floor should be taught to tolerate heavy loads. Sometimes switching from one movement to another works. - Focus on activating deep support correctly
The pelvic floor works in conjunction with the transverse abdominis and diaphragm. During the movements, you can practice light activation - for example, when you exhale, you feel a slight lift in the pelvic floor and the abdomen retracts slightly. Avoid "full tension" or squeezing. - See a pelvic floor physiotherapist
A physiotherapist specialising in the pelvic floor can make an individual assessment of your situation. Often, even small adjustments to breathing, technique or muscle balance can bring your symptoms under control.
The pelvic floor is not a barrier to training - it's an important part of it
Exercise is good for the pelvic floor, but only when the body works together. Symptoms tell you that a spot needs attention - not that you should stop moving.
Properly regulated and controlled exercise can even strengthen the pelvic floor and improve symptoms. The key is to listen to your body, go at your own pace and seek help early if symptoms persist or worsen.
Pelvic floor symptoms are not something you just have to live with - they can and should be addressed.
Need help with pelvic floor symptoms? Check out the Pelvic Health Mastery programme at the Academy of Maternity Exercise. The programme will introduce you to the function of your pelvic floor and give you a variety of ways to strengthen and relax your most important muscle group.
