Written by Dr. Megan Jensen, PT, DPT
Understanding the Pelvic Floor
The Impact of Pregnancy on the Pelvic Floor
- Increased Urinary Leakage: Stress incontinence, or leakage during activities like running or jumping, is a common issue.
- Pelvic Pain: Discomfort or pain in the pelvic region can affect movement and performance.
- Core Stability Challenges: A weakened pelvic floor can compromise core stability, impacting overall strength and athletic performance.
Postpartum Recovery and the Pelvic Floor
- Diastasis Recti: The distance between the recti muscles of the stomach will increase throughout pregnancy. It’s important to return to core strengthening postpartum.
- Pelvic Floor Rehabilitation: Exercises aimed at strengthening the pelvic floor can help alleviate symptoms like incontinence and pelvic pain. These may include Kegel exercises, which involve contracting and relaxing the pelvic floor muscles.
Returning to Sport: A Gradual Approach
Athletes need to approach their return to sport with a strategy that takes their pelvic floor health into account. Here are a few tips for an effective return to training:
1. Start with Core and Pelvic Floor Exercises: Before diving back into high-impact activities, focus on rebuilding strength in the pelvic floor and core muscles. Exercises like pelvic tilts, bridges, and deep abdominal breathing can be beneficial.
2. Seek Professional Guidance: Working with a physical therapist who specializes in pelvic floor health can provide personalized advice and exercises tailored to your needs. Dr. Megan and Dr. Katie at RecoverRx Physical Therapy are here to help!
3. Listen to Your Body: Pay attention to any signs of discomfort or pain during and after exercise. It’s important to address these issues early to prevent long-term problems.
4. Gradual Progression: Ease back into your sport with low-impact activities before progressing to more intense exercises. This approach helps your body adapt and reduces the risk of injury.
5. Incorporate Rest and Recovery: Ensure that you give yourself adequate time to recover between workouts. Your body, including your pelvic floor, needs time to adapt and strengthen.
Long-Term Pelvic Floor Health
