Does Running Help Pelvic Floor

As someone who has been an avid runner for several years, I can personally attest to the positive impact that running has had on my overall health and fitness. But one area that often goes overlooked when it comes to the benefits of running is its effect on the pelvic floor.

The pelvic floor is a group of muscles that support the organs in the pelvis, including the bladder, uterus, and rectum. These muscles play a crucial role in maintaining continence and providing stability to the core. Weakness in the pelvic floor can lead to urinary incontinence, pelvic organ prolapse, and other issues.

When it comes to running and the pelvic floor, there are conflicting opinions and misconceptions. Some believe that running can exacerbate pelvic floor issues, while others argue that it can actually help strengthen these muscles. Let’s dive deeper into the topic to understand the truth.

The Impact of Running on the Pelvic Floor

Running is a high-impact activity that involves repetitive movements, which can put stress on the pelvic floor muscles. However, it is essential to note that the impact of running on the pelvic floor varies from person to person. Factors such as age, preexisting conditions, and overall muscle strength can influence the impact running has on the pelvic floor.

For women who have already experienced pelvic floor issues, such as postpartum women or those with a history of pelvic organ prolapse, running may indeed pose a risk. The repetitive impact and jarring motions can further weaken the pelvic floor muscles and potentially worsen existing conditions.

On the other hand, for women with a healthy pelvic floor, running can be a beneficial exercise. It engages the core muscles, including the pelvic floor, and helps improve their strength and endurance over time. Regular running can promote better pelvic floor function and potentially reduce the risk of pelvic floor disorders.

Tips for Running and Pelvic Floor Health

If you’re interested in running and want to ensure your pelvic floor health, here are some tips to keep in mind:

  1. Practice Kegel exercises: Kegel exercises are a great way to strengthen the pelvic floor muscles. Incorporate them into your fitness routine to complement your running efforts.
  2. Maintain proper form: Good running form can minimize the impact on your pelvic floor. Focus on maintaining an upright posture, engaging your core, and landing softly with each stride.
  3. Start slow and listen to your body: Gradually increase the intensity and duration of your runs to allow your pelvic floor muscles to adapt. Pay attention to any signs of discomfort or pain and adjust accordingly.
  4. Stay hydrated: Proper hydration is crucial for overall muscle function, including the pelvic floor. Drink an adequate amount of water before, during, and after your runs.
  5. Consider cross-training: Incorporating cross-training activities, such as yoga or strength training, can help strengthen the entire core, including the pelvic floor.


While running can have both positive and negative effects on the pelvic floor, it ultimately depends on the individual’s circumstances. If you have a healthy pelvic floor and take the necessary precautions, running can be an excellent way to improve your overall fitness and strengthen your core. However, if you have preexisting pelvic floor issues, it’s essential to consult with a healthcare professional before starting a running routine.

Remember, everyone’s body is unique, and what works for one person may not work for another. Listening to your body and seeking professional guidance will ensure that you make informed decisions about running and your pelvic floor health.