How Not to Pee Your Pants While Running (Part 1: An Overview of the Pelvic Floor)
Do you ever leak urine or suddenly have an urgent need to pee while running? Or do you experience uncomfortable pelvic pain or pressure? If so, you’re not alone. These issues can really put a damper on your workout, and you may even be avoiding running because of it.
In this 3-part blog series, we will tackle how to prevent peeing while running so you can get back to doing what you love! We will begin by exploring the anatomy, function, and importance of pelvic floor muscles. In the following blog posts, we’ll examine the role of the pelvic floor during running, typical problems you might encounter, and how to optimize the pelvic floor muscles and the body for the best running performance.
Part 1: An Overview of the Pelvic Floor
The human body is an intricate network of systems acting to maintain health and overall well-being. Among these systems, the pelvic floor muscles play a crucial role in supporting vital organs, controlling bodily functions, and enhancing sexual health. However, the pelvic floor is often overlooked and underestimated in its significance.
Understanding the Role of the Pelvic Floor Muscles
The pelvic floor muscles form a supportive sling-like structure that stretches across the base of the pelvis. Located between the pubic bone and the coccyx and connecting sit bone to sit bone, the pelvic floor is a combination of muscles, tendons, and connective tissues. Like all other muscles in the body, the pelvic floor needs to be able to contract, relax, and lengthen, depending on the intended goal.
The pelvic floor muscles serve many important functions:
Support and Stability. One of the primary functions of the pelvic floor muscles is to act as a foundation and maintain the position of the pelvic organs, preventing pelvic organ prolapse. When these muscles are strong and appropriately coordinated, they help prevent organs from descending and shifting out of place, which could lead to pressure, heaviness, or problems with bowel and bladder function.
Controlling Urinary and Fecal Continence. The pelvic floor muscles are also crucial in maintaining continence. They work in tandem with the urethral and anal sphincters to control the release of urine and feces. They must be able to contract to prevent the release of urine and stool, as well as lengthen to allow urine and stool to pass. An overactive, weak, or discoordinated pelvic floor can result in issues like incontinence or constipation.
Sexual Function and Pleasure. Beyond their role in bodily functions, the pelvic floor muscles are integral to sexual health and pleasure. These muscles are responsible for maintaining an erection as well as the rhythmic contractions experienced during orgasm in both men and women.
What Factors Affect Pelvic Floor Muscle Function?
Age and Hormonal Changes. As we age, the pelvic floor muscles may decrease in thickness and have less lubrication due to hormonal changes and decreased muscle mass. Hormones like estrogen play a vital role in maintaining the health and elasticity of pelvic tissues.
Sedentary Lifestyle and Lack of Physical Activity. Sitting for long periods of time can lead to weakened pelvic floor muscles. Regular physical activity and specific pelvic floor strengthening can significantly contribute to muscle strength and function.
Impact of Pregnancy and Childbirth. During pregnancy, the pelvic floor muscles experience increased pressure due to the growing fetus. Optimizing the strength and flexibility of these muscles during pregnancy can help reduce the risk of postpartum complications. Additionally, conditioning the pelvic floor muscles to stretch can aid in the birthing process, making it easier to push during labor.
Chronic Constipation and Straining During Bowel Movements. Straining during bowel movements or the constant weight of stool in the rectum can put undue pressure on the pelvic floor muscles, contributing to their weakening over time. Addressing chronic constipation and adopting proper bowel habits can help maintain pelvic floor health.
Common Pelvic Floor Disorders
Urinary Incontinence. Urinary incontinence is a prevalent issue that affects millions of people worldwide. Stress incontinence, urge incontinence, and mixed incontinence are some common types. Stress incontinence occurs when pressure on the bladder, such as coughing or sneezing, leads to leakage. Urge incontinence involves a sudden and strong urge to urinate, resulting in involuntary leakage.
Pelvic Organ Prolapse. Pelvic organ prolapse occurs when the pelvic floor muscles weaken, causing the organs to descend into the vaginal canal or rectum. This condition can lead to discomfort, pressure, and pain in the pelvic region.
Constipation. Constipation affects approximately 16 out of 100 adults in the United States. It occurs when there are less than 3 bowel movements in a week, if stools are hard or dry and painful or effortful to pass, or if there is a feeling of incomplete emptying. Constipation can place excess pressure and strain on the pelvic floor and lead to other pelvic floor dysfunction.
Painful Intercourse. Dyspareunia, or painful intercourse, can often be associated with pelvic floor dysfunction. It is more often overactivity or tension of pelvic floor muscles that contributes to painful intercourse. It can significantly impact relationship intimacy and emotional well-being.
Considerations for Maintaining and Improving Pelvic Floor Muscle Function
Pelvic Floor Strength and Length Exercises. Pelvic floor muscles need to have a balance between strength and flexibility to function well. Pelvic floor relaxation postures and stretches can help to decrease overactive or tight muscles. Kegels, or pelvic floor muscle contractions, can help the strength and endurance of the muscles to aid in continence and stability.
Incorporating Other Supportive Activities. Activities like yoga, Pilates, and other breathwork can complement pelvic floor exercises, as they focus on core strength and body awareness. Engaging in these exercises can provide additional support to the pelvic floor.
Proper Posture and Body Mechanics. Maintaining good posture and body mechanics, especially during toileting, can help reduce unnecessary strain on the pelvic floor muscles. Practicing mindful movements and avoiding excessive lifting or straining can preserve pelvic floor health.
Lifestyle Adjustments. Adopting a healthy lifestyle that includes a balanced diet, regular exercise, and stress management can positively impact pelvic floor function.
When to Seek Help
If you are experiencing persistent pelvic floor issues that disrupt your daily life, seeking guidance from a physical therapist specializing in pelvic health can make a significant difference in your well-being. Pelvic floor physical therapists are able to specifically evaluate the pelvic floor muscles as well as other musculoskeletal issues that impact their function.
Sneak Peek
Now that we’ve got an overview of pelvic floor structure and function, blog 2 of this series will introduce the specifics of running and pelvic floor dysfunction with the goal of understanding what may be wrong and where to begin addressing these issues safely.