CHICAGO MARATHON 2023
Pelvic Health Guide
Introduction
Hey Runners, Let’s Talk About the Pelvic Floor
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The pelvic floor is a complex group of muscles, ligaments, and connective tissues located at the base of the pelvis, forming a supportive "floor" for the pelvic organs. It plays a vital role in maintaining the health and function of various bodily systems, including urinary, reproductive, and digestive functions.
The pelvic floor can be thought of as a hammock-shaped structure that spans the area between the pubic bone at the front of the pelvis and the coccyx (tailbone) at the back.
To learn more about the essential functions of the pelvic floor, click here.
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The pelvic floor plays a significant role in running, as it contributes to core stability, posture, and overall biomechanics during the activity. Here's how the pelvic floor is involved in running:
1. Core Stability: The pelvic floor muscles are a crucial component of the core muscles that provide stability to the spine and pelvis. A strong and coordinated pelvic floor helps maintain proper alignment and stability of the pelvis, which in turn supports efficient running mechanics.
2. Posture: Good posture is essential for effective and injury-free running. The pelvic floor muscles work in coordination with other core muscles to help maintain an upright posture while running. A stable pelvis promotes proper alignment of the spine, reducing the risk of overuse injuries.
3. Impact Absorption: Running involves repetitive impact forces as your feet strike the ground. The pelvic floor muscles help absorb some of these impact forces, reducing strain on the joints and ligaments of the lower back and pelvis.
4. Breathing Coordination: Proper breathing coordination is essential for optimal running performance. The pelvic floor muscles play a role in regulating intra-abdominal pressure during breathing. Coordinated breathing patterns and pelvic floor function can enhance running efficiency and reduce the risk of breath-holding or excessive pressure on the pelvic organs.
5. Pelvic Stability: The pelvic floor muscles contribute to stabilizing the pelvis during running. This stability ensures that the pelvis remains aligned and level, reducing the risk of compensatory movements that could lead to imbalances and injuries.
6. Pelvic Pressure Management: Running can increase intra-abdominal pressure due to the impact and movement involved. The pelvic floor muscles help manage this pressure, preventing issues such as pelvic organ prolapse or urinary leakage. Proper coordination between the diaphragm, abdominal muscles, and pelvic floor is crucial for maintaining pelvic health during running.
7. Efficient Stride: A stable pelvis and proper posture contribute to a more efficient running stride. When the pelvis is aligned and stable, you can transfer energy more effectively through your legs and maintain a consistent stride pattern.
8. Coordination with Other Muscles: The pelvic floor muscles work in coordination with the deep core muscles, hip muscles, and glutes during running. This synergy ensures that forces generated by your lower body are distributed efficiently, reducing strain on any one muscle group.
9. Impact on Pelvic Health: While running offers numerous health benefits, high-impact activities can potentially strain the pelvic floor, especially if the muscles are weak or imbalanced. Engaging in pelvic floor exercises and maintaining proper running form can help minimize this strain.
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Runners can experience various pelvic floor conditions due to the repetitive impact and strain associated with running. Here are some common pelvic floor conditions that runners might encounter:
1. Stress Urinary Incontinence: This condition involves involuntary leakage of urine during activities that increase intra-abdominal pressure, such as running.
2. Pelvic Organ Prolapse: Pelvic organ prolapse occurs when the pelvic organs (such as the bladder, uterus, or rectum) descend into or protrude through the vaginal canal due to weakened pelvic floor support.
3. Pelvic Pain: Runners might experience pelvic pain due to muscle imbalances, overuse, or poor biomechanics. Pelvic pain can involve discomfort in the pelvic region, hips, lower back, or even radiate down the legs. Tight or overactive pelvic floor muscles can contribute to this pain.
4. Overactive Pelvic Floor Muscles: Some runners might develop an overactive pelvic floor, where the muscles remain tense and do not relax properly. This can lead to pelvic pain, discomfort, and difficulty with relaxation during running and other activities.
5. Pelvic Floor Muscle Weakness: Contrary to an overactive pelvic floor, weakness in these muscles can also be a concern. Weakness can lead to poor support for the pelvic organs, compromised bladder and bowel control, and increased risk of conditions like stress urinary incontinence.
6. Dyspareunia: This term refers to painful intercourse. Runners with pelvic floor issues might experience discomfort or pain during sexual activity due to muscle tension or imbalances.
7. Low back, hip, and glute pain: The piriformis muscle is a deep muscle in the gluteal region that can contribute to pelvic floor dysfunction. Overuse or tightness of the piriformis muscle can lead to symptoms such as pelvic pain, sciatica-like pain, and discomfort during running.
8. Bowel Dysfunction: Intense physical activity, including running, can influence bowel habits. Some runners may experience changes in bowel movements, including constipation or urgency, which can be linked to pelvic floor issues.
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The pelvic floor is assessed through subjective and objective findings. The patient’s history and goals are taken into account to help establish any root causes that need to be treated. Objectively, functional movements and external musculature are assessed to establish any structural or soft tissue imbalances.
The pelvic floor muscles are assessed through a digital internal assessment, which provides information on muscle tone, strength, sources of discomfort, and more.
Treatment varies based on individual findings, but will typically involve a combination of patient education, behavioral techniques, manual techniques, and exercises.
To learn more about the treatment pathway, click here.
Pelvic Floor Lengthening Techniques
Pelvic Stability Exercise Examples
FAQs
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Pelvic floor therapy entails a personalized and comprehensive approach to assess, diagnose, and treat pelvic floor dysfunction. Here's what you can expect from pelvic floor therapy:
Assessment: The first step involves a thorough assessment of your medical history, symptoms, and any underlying conditions that might contribute to pelvic floor dysfunction. The physical therapist will conduct a gentle physical examination to evaluate the strength, flexibility, and coordination of your pelvic floor muscles.
Individualized Treatment Plan: Based on the assessment, the physical therapist will develop a customized treatment plan tailored to your specific needs. This plan may include a combination of exercises, manual techniques, and lifestyle modifications to address your symptoms and restore optimal pelvic floor function.
Education: A crucial aspect of pelvic floor therapy is patient education. You will learn about the anatomy and function of the pelvic floor, factors contributing to dysfunction, and strategies to promote pelvic health. This education empowers you to actively participate in your recovery process.
Exercises: Pelvic floor exercises, often referred to as Kegel exercises, are a cornerstone of pelvic floor therapy. These exercises involve contracting and relaxing the pelvic floor muscles to enhance their strength and coordination. Your therapist will guide you through these exercises and ensure you perform them correctly.
Manual Techniques: Some individuals may benefit from hands-on techniques performed by the physical therapist. These techniques can include soft tissue manipulation, trigger point release, and myofascial release to alleviate muscle tension and improve blood circulation.
Behavioral Strategies: Lifestyle modifications and behavioral strategies are often recommended to complement the therapeutic process. These may include dietary adjustments, bladder and bowel training, and ergonomic advice.
Progress Tracking: Throughout the course of therapy, your progress will be monitored. Adjustments to the treatment plan will be made as needed based on your response to therapy.
Pelvic floor therapy can offer numerous benefits, including:
Improved bladder and bowel control
Reduced pelvic pain
Enhanced sexual function
Increased pelvic stability and support
Greater awareness of pelvic floor muscles
Prevention of future pelvic floor issues
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Absolutely, you can continue training for a marathon while undergoing pelvic floor therapy. However, it's important to approach your training with some considerations to ensure that your pelvic floor health is supported and that your training progress remains safe and effective.
1. Consult with Your Pelvic Floor Therapist:
Before making any decisions, it's recommended that you have an open discussion with your pelvic floor therapist. They can assess your current pelvic floor condition, understand your training regimen, and provide personalized advice on how to balance your marathon training with pelvic floor therapy.
2. Modify Your Training Routine:
Your therapist might suggest adjustments to your training routine to prevent overexertion or activities that could strain your pelvic floor muscles. They may recommend specific exercises that align with your therapy goals and ensure your pelvic floor is not compromised during training.
3. Focus on Core and Pelvic Floor Exercises:
Incorporate pelvic floor and core-strengthening exercises into your training plan. These exercises can enhance pelvic stability and support, reducing the risk of pelvic floor issues during marathon training. Your therapist can guide you on appropriate exercises to include.
4. Listen to Your Body:
Pay close attention to your body's signals. If you experience discomfort, pain, or notice any changes in pelvic floor function during your training, communicate this with your therapist. It's important not to push through any discomfort that could potentially worsen your condition.
5. Hydration and Nutrition:
Maintain proper hydration and nutrition to support your overall health and the health of your pelvic floor muscles. Adequate hydration and a balanced diet can positively impact your muscles' function and recovery.
6. Rest and Recovery:
Ensure that your training plan includes sufficient rest and recovery periods. Overtraining can lead to muscle tension and fatigue, potentially impacting your pelvic floor health. Prioritize rest as a vital component of your marathon training.
7. Gradual Progression:
Consider a gradual progression in your training intensity and mileage. Rapid increases in training volume can strain your pelvic floor and other muscles. Working closely with your therapist and a running coach can help you plan a balanced training program.
8. Pelvic Floor-Specific Tips:
Your pelvic floor therapist might provide specific tips and techniques to use during your training sessions. These might include strategies for managing pelvic pressure during running and techniques for optimizing pelvic floor engagement.
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Nope! Illinois is a direct access state, meaning you can attend physical therapy without a doctor’s referral.
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The timeline for experiencing improvement through pelvic floor therapy can vary widely based on individual factors, the nature of your condition, and how consistently you follow your treatment plan. While there's no one-size-fits-all answer, understanding the general process can provide insight into what to expect.
1. Initial Assessment and Customized Plan:
At the beginning of your pelvic floor therapy journey, you will undergo an assessment to determine the extent of your pelvic floor dysfunction and develop a personalized treatment plan. This plan will outline the recommended exercises, techniques, and strategies tailored to your specific needs.
2. Early Sessions:
In the early stages of therapy, you may start to notice increased awareness of your pelvic floor muscles and changes in your symptoms. Your therapist will guide you through exercises to help you learn to engage and relax these muscles correctly.
3. Consistent Effort:
Consistency is key in pelvic floor therapy. As you continue to perform the prescribed exercises and incorporate the techniques into your daily routine, you are likely to see gradual progress. This progress might include reduced discomfort, improved bladder or bowel control, or enhanced sexual function.
4. Weeks to Months:
Many individuals start experiencing noticeable improvements within a few weeks to a few months of consistent pelvic floor therapy. However, it's important to keep in mind that the healing process is unique for each person. Some may experience quicker results, while others might require more time.
5. Long-Term Benefits:
Pelvic floor therapy is not just about short-term relief; it's about achieving lasting improvements in pelvic health. With continued dedication to your treatment plan, you can expect to see ongoing progress over time. This might involve further reduction in symptoms, increased muscle strength and coordination, and a better overall quality of life.
6. Gradual Progress:
Improvements in pelvic floor function and comfort are often gradual rather than instantaneous. Celebrate even small victories along the way, as they indicate that your efforts are yielding positive results.
7. Open Communication:
Throughout the course of therapy, maintain open communication with your pelvic floor therapist. If you have concerns, questions, or if you're not experiencing the progress you anticipated, discuss these matters with your therapist. They can adjust your treatment plan as needed to ensure you're on the right track.
8. Individual Variability:
Remember that every individual's body responds differently to therapy. Factors such as your initial condition, your commitment to the exercises, your overall health, and your body's natural healing rate all contribute to the timeline of improvement.
Patience and Persistence:
Pelvic floor therapy is a journey that requires patience and persistence. While you may not see instant results, the effort you invest in your treatment plan can lead to substantial improvements in your pelvic floor function and overall well-being. Stay committed, trust the process, and work closely with your therapist to achieve the best possible outcomes.
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