Pelvic Floor Therapy for Runners: Preventing Leaks, Pain, and Injury

Running is one of the most popular and accessible forms of exercise. It strengthens the heart, boosts mood, and builds endurance. But for many runners—especially women—the miles come with an unwelcome side effect: pelvic floor issues. Whether it’s bladder leaks during a sprint, pelvic heaviness after a long run, or hip and low back discomfort that won’t go away, the pelvic floor often plays a bigger role in running performance than people realize.

Pelvic floor therapy isn’t just for new moms or those recovering from surgery. It’s also for runners who want to prevent injury, move more efficiently, and enjoy running without worrying about leaks or pain. Let’s break down why the pelvic floor matters so much in running and how therapy can help.

The Role of the Pelvic Floor in Running

Your pelvic floor is a group of muscles and connective tissues at the base of your pelvis. These muscles act like a sling, supporting the bladder, uterus or prostate, rectum, and surrounding structures. Beyond support, they also:

• Absorb impact: Each step in running produces ground reaction forces that travel up through your legs, hips, and core. The pelvic floor helps distribute and manage this impact.

• Coordinate with your core: The pelvic floor works with the diaphragm, abdominal muscles, and back muscles to stabilize your trunk.

• Control continence: It keeps you dry by closing off the bladder and rectum when needed—even under high-pressure situations like sprinting or hill repeats.

  
  

When these muscles are weak, overly tight, or uncoordinated, running stresses the system. That’s when symptoms like leaks, heaviness, or pain appear.

Common Pelvic Floor Issues Runners Face

1. Bladder Leaks (Stress Incontinence):Peeing a little when you run, cough, or jump is common but not normal. Leaks happen when the pelvic floor can’t generate enough support during impact.

2. Pelvic Heaviness or Pressure:Some runners describe a dragging or bulging sensation in the pelvis, especially after long runs. This can signal pelvic organ prolapse or simply muscle fatigue.

3. Hip, Groin, or Low Back Pain:A dysfunctional pelvic floor can throw off the coordination of your core and hips, leading to pain patterns that look like overuse injuries.

4. Slower Recovery:Even if you’re not experiencing leaks or pain, a weak or tight pelvic floor may reduce efficiency, making recovery between runs harder.

   
   

How Pelvic Floor Therapy Helps Runners

Pelvic floor therapy is a specialized form of physical therapy that targets the muscles and connective tissue of the pelvic region. For runners, therapy may include:

• Strengthening and Coordination Work: Learning how to properly engage and relax the pelvic floor during movement, so it supports you at the right times.

• Breath Training: Since the diaphragm and pelvic floor move together, optimizing your breathing pattern can reduce pressure on the pelvic floor during runs.

• Manual Therapy: Hands-on treatment may help release tension in tight pelvic muscles or surrounding areas like the hips and low back.

• Functional Training: Applying pelvic floor strategies to running-related movements—like single-leg drills, hopping, or core stability exercises—so improvements translate directly to the road or trail.

• Education: Guidance on hydration, fueling, and recovery strategies that minimize strain on the pelvic floor.

  
  

When Should a Runner See a Pelvic Floor Therapist?

You don’t have to wait until symptoms are severe. Early intervention can prevent small issues from turning into long-term injuries. Runners should consider pelvic floor therapy if they experience:

• Leaks during runs or workouts

• A sense of heaviness or pressure in the pelvis

• Pain in the pelvic area, hips, or low back that keeps coming back

• A history of childbirth, pelvic surgery, or abdominal surgery

• Difficulty progressing in training despite good form and programming

  
  

Even without these red flags, many runners benefit from a pelvic floor “tune-up” to ensure their core system is working as efficiently as possible.

The Bigger Picture: Running with Confidence

Running should feel freeing—not stressful. Pelvic floor therapy helps you build confidence in your body, reduce the risk of injury, and enjoy your miles without worrying about leaks or discomfort. By treating the pelvic floor as an essential part of your running system, you’ll not only improve your comfort but also your performance and longevity in the sport.

Ready to Take the Next Step?

If you’ve noticed leaks, heaviness, or pain while running—or if you simply want to stay ahead of injury—pelvic floor therapy can make a huge difference. At The Health Lab, our team specializes in helping runners optimize their pelvic health so they can move with strength and confidence.

Book your appointment today and take the first step toward running without limits.