Pelvic Floor: The Basics

When women are pregnant one of the first thing they are told to do is 'squeeze your pelvic floor'. And that's great, but what about the rest of us?

The thing is, we've all got a pelvic floor, both males and females. And just like most other muscles, it contracts and relaxes which means if it does too much of either problems can occur.

What is the pelvic floor?

The pelvic floor is a group of muscles and ligaments that support various organs in the body, in particular the bladder, uterus and bowel. The muscles attach to the pubic bone at the front of the body all the way to the tail bone at the back. It’s a sheath of muscles that help to keep everything in place.

What’s the point of these muscles? Well first of all they stop incontinence (urinary and faecal). A strong pelvic floor also helps to stop prolapse. This is when the internal organs such as the uterus or bowel become displaced, usually downwards, which can occur after childbirth.

What causes pelvic floor weakness?

There are several factors that can cause pelvic floor weakness. And it might not be one thing, but a combination of different reasons. Some of the common cause include:

• Childbirth

• Straining on the toilet

• Excessive coughing

• Being overweight

• Age

• Hormonal changes (such as menopause)

Can you have an overactive pelvic floor?

Yes. Remember, the pelvic floor is a muscle like any other, it relaxes and contracts. If it is worked too much and is contracted too often this can lead to tightness which can create an overactive pelvic floor. It’s known as having a hypertonic pelvic floor. This is why when doing pelvic floor exercises it’s just as important to relax as it is to contract. Some reasons why your pelvic floor might be overactive include:

• Holding urine or stools regularly

• Trauma or injury to the pelvic floor muscles

• Stress

• Muscular dysfunction.

You might be suffering from a hypertonic pelvic floor if you feel pain during urinating, passing gas or passing stools. You could also suffer from constipation or pain during sex.

Does resistance training have an impact on your pelvic floor?

One in three female weightlifters experience urinary incontinence at some point in their life. In fact, there is a lot of evidence to suggest women that participate in high intensity strength training are prone to leaking. You might have seen female CrossFit athletes leaking or fully urinating during a workout. Unfortunately this has been regarded as a badge of honour in some circles when in fact it’s a sign of pelvic dysfunction. Your other muscles such as quadriceps and glutes might be strong enough to withhold the weight, but if your pelvic floor muscles aren’t this can lead to incontinence.

I know I know, another thing to think about. But, if you want a sustainable active lifestyle it’s just as important to consider and train the pelvic muscles as it is any other.

Does this mean you should stop training? Absolutely not! It simply means that women need to be aware of their body when lifting. If this problem does occur, seek professional help to discover what you can do to resolve the issue.

How to train your pelvic floor

Kegels are the most common pelvic floor exercise. They are usually only recommended to prenatal women, however it’s something that most of the population should consider as part of their training routine.

1. Begin either seated, lying on your back or on all fours in a table top position. You can test out all three positions to see which is the most effective for you.

2. Next, try to relax all of the muscles in your body, in particular your abdominals, glutes and inner thighs. You’re prone to squeezing these muscles instead of your pelvic floor.

3. Breathe in, then as you breathe out, squeeze from back to front as if pulling a zip from the coccyx to the pubic bone.

4. Squeeze for three seconds and relax for three seconds.

Start with a three second squeeze and work your way up to ten seconds.

Remember, pelvic floor problems are common, but that doesn't make them right.

If you are concerned about your pelvic floor health, it’s best to consult a specialist Pelvic health Physiotherapist.