When most people think about weightlifting, they envision building strong biceps, defined abs, or powerful legs. And this is fantastic. I believe every woman should be building muscle and therefore lifting weights. In fact it is something I think we should teach girls to do from a young age.
However, there’s a lesser-discussed yet equally important muscle group that plays a crucial role in strength training: the pelvic floor muscles. These muscles are foundational to overall health and athletic performance, but they often don’t receive the attention they deserve. Let’s dive into why your pelvic floor matters, how weightlifting affects it, and what you can do to keep it strong and functional.
Understanding the Pelvic Floor
The pelvic floor is a group of muscles that form a hammock-like structure at the base of your pelvis. These muscles support vital organs such as the bladder, uterus (in women), and rectum, while also playing a role in maintaining continence, sexual function, and core stability.
A strong and functional pelvic floor allows you to control and coordinate these muscles effectively. Conversely, a weak or overactive pelvic floor can contribute to issues like urinary incontinence, pelvic pain, or even pelvic organ prolapse.
How Weightlifting Impacts the Pelvic Floor
Improper form or excessive strain can lead to dysfunction. Here are some key factors to consider:
- Intra-abdominal Pressure (IAP): Weightlifting exercises, especially heavy lifts like squats and deadlifts, increase IAP. While this is a natural part of lifting, excessive pressure without proper pelvic floor engagement can strain these muscles and potentially lead to problems like prolapse or incontinence.
- Core and Pelvic Floor Coordination: The pelvic floor works in harmony with the diaphragm, deep abdominal muscles, and back muscles. Poor coordination or weakness in any of these areas can affect your overall lifting mechanics.
- Overtraining or Overloading: Overloading your lifts without adequate recovery or progression can weaken the pelvic floor, just as it can with other muscles in the body.
Tips for Protecting and Strengthening Your Pelvic Floor
- Master Your Breathing: Proper breathing techniques, like diaphragmatic breathing, are essential. Exhale during the exertion phase of a lift to help manage IAP and engage the pelvic floor.
- Engage the Pelvic Floor Correctly: Before heavy lifts, consciously activate your pelvic floor by gently contracting the muscles. Activate glutes maximus and hip rotators before going straight in for heavy lifting sets.
- Progress Gradually: Build strength progressively to give your pelvic floor time to adapt. Avoid sudden jumps in weight or volume that might overwhelm these muscles.
- Maintain Proper Form: Lumbar-pelvic stability and posturaI strength is vital. Improper lifting techniques, such as excessive forward leaning or arching your back, can place additional strain on your lumbar spine, hips, knees and pelvic floor. Focus on form over weight to prevent injury.
- Listen to Your Body: If you experience symptoms like urinary leakage, pelvic pressure, or pain during lifting, it’s a sign that your pelvic floor might need attention. Don’t ignore these signals—consult a pelvic floor therapist.
When to Seek Help
Pelvic floor dysfunction is common and treatable. I mostly see women only months after they have started with symptoms like incontinence, pressure or pain. My best advice is don’t delay seeking help. If you have had abdominal surgery, been pregnant or are returning to training after a long period of time away from exertional activity then get yourself some guidance. If you notice persistent issues like incontinence, pelvic pain, or a sensation of heaviness in the pelvic region, seek help from a specialist. Physiotherapists trained in pelvic health can assess your condition and design a personalized program to address your needs.
Conclusion
Weightlifting is an excellent way to build strength and improve overall fitness, but it’s important not to overlook the role of the pelvic floor. By understanding how these muscles interact with your body during lifting and taking steps to protect and strengthen them, you can enhance your performance and safeguard your long-term health. A strong pelvic floor isn’t just about preventing problems—it’s about optimizing your body’s potential from the ground up.
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