The Importance of Pelvic Floor Health for Active Women from a Pelvic Floor Specialist in Columbia, MD
Rehab 2 Perform’s Columbia, MD facility is located off of route 29 and 32, minutes from I-95. This facility neighbors popular spots such as: The Mall in Columbia, Merriweather Post Pavilion, and Lake Elkhorn. If you have questions about pelvic floor therapy or sports rehab, email Columbia@Rehab2Perform.com. Or, you can CLICK HERE to schedule a visit TODAY!
For many active ladies, whether you’re a runner, weightlifter, active HIIT enthusiast, Peloton junkie, or fan of high-impact sports, staying strong and injury-free is a top priority. But how often do we think about pelvic floor health in our fitness routines? Honest truth—for me, not much!
Believe it or not, the pelvic floor is at the core of every movement we make—literally—and it plays a crucial role in our stability, balance, and overall strength. Maintaining a healthy, strong pelvic floor isn’t just for postpartum moms or older adults; it’s key for any woman looking to stay active and prevent injury. Dr. Madi with R2P helps us dive into why pelvic floor health should be at the top of your list as an active woman and how pelvic floor physical therapy can be a game-changer.
Why Pelvic Floor Health Matters for Active Women
The pelvic floor is a group of muscles that supports your bladder, bowel, and uterus while also helping with core stability. For athletes and active women, this support system is essential because a weak or imbalanced pelvic floor can lead to issues like back pain, hip pain, and even more serious injuries over time. These muscles absorb the impact every time your feet hit the ground during a run, help maintain balance during weightlifting, and protect the spine in all kinds of movements.
If your pelvic floor isn’t functioning optimally, you may experience symptoms such as:
Lower back or hip pain: These can be early signs of pelvic floor dysfunction. When the pelvic floor is weak, other muscles try to compensate, often leading to pain and strain in surrounding areas.
Urinary leakage: Common in high-impact sports, leakage can be a sign that your pelvic floor needs strengthening or balancing.
Reduced core strength: The pelvic floor is closely tied to core muscles, and when it’s weak, your overall core stability can be affected.
Preventing Injuries with Pelvic Floor Physical Therapy
Pelvic floor physical therapy is more than just Kegel exercises, Dr. Madi tells us. Working with a pelvic floor physical therapist can provide targeted exercises and techniques to keep these muscles healthy, improve coordination with other muscle groups, and build the core strength you need to stay active and injury-free.
Here’s how pelvic floor therapy benefits active women:
Improves Core Stability: Your core isn’t just your abs. It includes the deep stabilizing muscles around your torso, including the pelvic floor. A stable core protects your spine, helps prevent injuries, and enhances your performance in all sports.
Reduces Risk of Common Injuries: Back pain, hip pain, and even knee issues can often be linked back to the pelvic floor. A strong, healthy pelvic floor helps evenly distribute pressure during movements, reducing strain on other parts of the body.
Enhances Performance: Whether you’re a runner looking to increase your speed or a weightlifter aiming to lift heavier, pelvic floor therapy can help improve coordination, stability, and power. A solid core foundation improves efficiency and can make workouts more effective.
Addresses Symptoms Before They Become Major Issues: Many women ignore early signs like minor leaks or occasional back pain, but these can be red flags. Working on pelvic health now can prevent these symptoms from becoming chronic issues down the road.
Tips for Prioritizing Pelvic Health in Your Routine
Incorporate Pelvic Floor Exercises: These exercises go beyond traditional Kegels, focusing instead on exercises that support full-body function. Movements like deep squats and pelvic tilts can help keep these muscles strong and responsive.
Listen to Your Body: If you’re experiencing pain, discomfort, or symptoms like leaking, don’t push through it. Pain is often a signal from your body that something isn’t right. It’s worth consulting a pelvic floor physical therapist for guidance.
Focus on Core Engagement, Not Just Ab Work: Core work shouldn’t just be about sit-ups or crunches. Aim for exercises that engage your entire core, including planks, bird-dogs, and dead bugs. These exercises involve the pelvic floor and can strengthen your core in a balanced way.
Incorporate Breathwork: Proper breathing can help manage the pressure on your pelvic floor. Try breathing techniques like diaphragmatic breathing or box breathing, which promote deep core engagement and relaxation.
Consider a Pelvic Health Check-up: Regular check-ups with a pelvic floor specialist, especially if you’re heavily involved in impact sports, can keep you on track. Even if you’re not experiencing symptoms, a proactive approach can make a huge difference.
Ending the Year Strong by Making Time for Yourself
As we close out the year, let’s prioritize our health and take care of our bodies. For active women and athletes, a healthy pelvic floor can make all the difference in staying active, strong, and pain-free. Start 2025 with a renewed focus on pelvic health, and empower yourself to keep moving without discomfort.
Your pelvic floor is a powerhouse that deserves attention, so make it a priority to protect it with the same commitment you bring to every workout!
Take the time for pelvic floor therapy, and give yourself the care you need to not just recover, but thrive in this new chapter of life. Schedule a visit TODAY!
