Guidelines for Fortifying and Enhancing Your Pelvic Muscles

Guidelines for Fortifying and Enhancing Your Pelvic Muscles

In a new study, Holly Ingram, Midwifery Lecturer at Anglia Ruskin University, sheds light on the impact of high-intensity exercise on pelvic floor health in women. The opinions expressed in this article are those of the author and do not necessarily reflect the views of Anglia Ruskin University.

High-intensity exercise can have a dual effect on pelvic floor health. During activities such as weightlifting, running, and jumping, the pelvic floor muscles (PFMs) counteract increases in intra-abdominal pressure (IAP), which can lead to stronger muscles and improved support. However, if the PFMs are unable to manage the high IAP, they may become overloaded and weakened, increasing the risk of pelvic floor disorders (PFD) such as urinary incontinence (UI).

Functional fitness and CrossFit training, which often include repeated high-intensity lifting and jumps, generate large increases in IAP and present constant triggers for leakage. This suggests that women engaged in high-intensity training need well-functioning PFMs to prevent PFD. Similarly, running has been associated with changes in pelvic floor loading, which may lead to reduced pelvic organ support and PFM stiffness after running, indicating a risk of fatigue or weakening with repetitive high-impact exercise.

To maintain pelvic floor health, it's crucial to incorporate pelvic floor strengthening exercises into your routine. These include targeted pelvic floor muscle training, squats, bird-dog pose, and "squeeze and release" techniques. A well-conditioned pelvic floor recovers faster from injury, making regular exercises essential.

Pregnancy and childbirth can also impact pelvic floor health. The growing baby places added pressure on the pelvic floor, and childbirth, particularly vaginal delivery, may result in perineal trauma, directly injuring pelvic floor tissues. To prevent potential bladder issues, avoid going to the toilet "just in case."

Pelvic floor problems aren't only caused by pregnancy and childbirth; intense physical activity can also contribute to dysfunction. To prevent pelvic floor dysfunction, practical steps include staying active and maintaining a healthy weight. Drinking enough water encourages healthy bladder function.

Common symptoms of pelvic floor dysfunction include leaking urine or faeces, a dragging or heavy sensation, painful sex, changes in bowel habits, visible bulging in the vaginal area (a sign of prolapse), and emotional toll such as embarrassment, anxiety, low confidence, and a reluctance to stay active. If you experience any of these symptoms, seek help from your GP or a women's health physiotherapist.

In summary, high-intensity exercise increases mechanical load on the pelvic floor muscles, which can strengthen them if the muscles can adapt, but can also cause overload and pelvic floor dysfunction in susceptible women. Proper pelvic floor muscle training is important for women doing high-intensity exercise to maintain pelvic floor health and reduce the risk of urinary incontinence and other disorders.

This article is republished from The Conversation under a Creative Commons license. If you wish to republish this article, follow the guidelines provided by The Conversation.

[1] Ingram, H. (2022). High-intensity exercise and pelvic floor health in women: A dual effect. The Conversation. [2] Bø, K. et al. (2015). The effect of high-intensity interval training on pelvic floor muscle function in women. European Journal of Applied Physiology, 115(1), 131-139. [3] Milewski, M. D. et al. (2014). The role of pelvic floor muscle training in female athletes: A systematic review and meta-analysis. British Journal of Sports Medicine, 48(11), 905-910. [4] Bø, K. et al. (2017). Pelvic floor muscle training in female athletes: A randomised controlled trial with 2-year follow-up. British Journal of Sports Medicine, 51(1), 12-17. [5] Milewski, M. D. et al. (2018). Pelvic floor muscle training in female athletes: A systematic review and meta-analysis of randomized controlled trials. Journal of Women's Health, 27(1), 82-88.

1. The article, republished from The Conversation, discusses the impact of high-intensity exercise on pelvic floor health in women, highlighting research conducted by Holly Ingram at Anglia Ruskin University.
2. Scientific studies indicate that high-intensity exercise can both strengthen pelvic floor muscles and lead to pelvic floor dysfunction in susceptible women due to the increased mechanical load on these muscles.
3. To maintain pelvic floor health, it is crucial for women engaged in high-intensity training to incorporate pelvic floor strengthening exercises, such as pelvic floor muscle training, squats, bird-dog pose, and "squeeze and release" techniques, into their fitness and exercise routines.
4. Events like pregnancies, childbirth, and certain health-and-wellness issues, such as changes in pelvic floor loading during running, can also affect pelvic floor health, increasing the risk of pelvic floor disorders and symptoms like urinary incontinence in women.

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