You are all set to start your run after lacing up your running shoes. Your running leggings are hugging you finely and the best health podcasts are firmly in place. Just as you are about to hit the go button you feel a small leak. You have not managed to fix the pantyliner properly. Like many other women (serious pones too) runners, you give up before starting and head to the nearest washroom on the double.
As per experts leading pelvic health campaigns, such leakages are common after a certain age and can be treated and controlled through recommended pelvic floor exercises. In some cases, high-intensity exercises and moves, such as running, can actually fail your system. They can do you more harm than good. Fortunately, women’s health physiotherapists can offer the right techniques that will help your pelvic floor health therapy. Read on to know more.
Important Pointers to Aid your Pelvic Floor
1. Strength of Pelvic Floor
It’s wrong to overestimate the robustness of your pelvic floor. There are many runners who have a feeling that they’ve mastered the kegel exercises they perform every day. This may not be the truth. In fact, above 75 percent of women fail to go about the act correctly. For instance, try to squeeze and lift your back and front package, your bottom muscles are not to be used here. Are you performing the act correctly?
2. Improve your Cadence
Remember, if you have a strong, well-coordinated pelvic floor, it will relax and contract to a maximum limit of 3000 times while you’re on a 30 minutes run. Increasing your cadence is a good means of reducing the impact created during running. Cadence refers to the number of steps taken every minute. By increasing your cadence by even a small amount, you can decrease the force that passes through the rest of your body. This leads to a lesser impact on the pelvic floor. You running shoes go a long way in improving your cadence. Cami Hatch from TherapydiaDenver.com recommends that you replace your running shoes every two years, or when you feel any pain or numbness during or after wearing your shoes.
3. Breathe Properly
The amount of pressure inflicted on your abdomen can increase if you hold on to your breath in the course of running. In case your pelvic floor fails to cope up with the pressure, you can damage the muscles beyond repair. You may end up suffering from the signs and symptoms of pelvic organ prolapse along with stress incontinence. Increased attention to diaphragmatic breathing can ensure better breathing and pelvic floor activation.
Instead of grappling with the woes of incontinence, just stop running for a few days and seek an appointment with your physiotherapist or health advisor. It’s important to take care of urine leaks and vaginal heaviness to enjoy your running sprees. You can get immediate and apt solutions for your problem by gaining expert recommendations. Get ready to master how to protect and activate your pelvic floor muscles while running. Stress on perfecting your form and running techniques to prevent falls and serious injury.