PELVIC FloOR HEALTH and athletic performance

Athletes frequently perform multi-directional, high-skill movements that challenge the musculoskeletal system. To meet the demands of their chosen activity, most athletes have an innate understanding of how strength and conditioning serve as the foundation of sports performance. However, while many are willing to hit the gym to get faster and more agile, there is an overlooked component to training which could be keeping you from peak performance -- your pelvic floor

Your pelvic floor is a key contributor to core stability

The pelvic floor is a key player in everyday functions like bladder control, bowel support, core stability, and sexual health. When the muscles in this area become tight, weak, or uncoordinated, they can affect everything from how you feel to how you move — regardless of whether you’ve had children.

The pelvic floor is essential for pressure management through the core. Our core is a system of muscles from the shoulder girdle to the pelvic girdle which protect the spine and transfer force between the arms and legs. There is a sweet spot for optimal core pressure where the muscles provide enough stabilization to support the spine without compromising other areas of soft tissue. Too little pressure and you are likely to injury the spine; too much and it is possible to develop hernias or a diastasis. 

In addition to pressure management, pelvic floor function affects 

• Breathing mechanics

• Postural control

• Force and power output

• Change of direction and deceleration reactivity

all of which are crucial for team sport, power and endurance athletes. 

Pelvic floor dysfunction may be hiding behind your low back or hip symptoms

A dysfunctional pelvic floor can impair any and all of these attributes, decreasing athletic potential and increasing injury risk. While the hallmark signs of pelvic floor dysfunction are leaking or incontinence, pelvic pain or pressure, and pain with intimacy, many athletes may also experience

• Dysfunctional breathing patterns

• Rib flare

• Poor core coordination

• Lumbopelvic hip pain

• Hernias

A note on tension: feeling pelvic pressure indicates that the pelvic floor muscles are tense. This is not an indicator of strength but rather an indicator that the muscle is overgripping to perform its job and is not able to fully relax -- which is crucial for pressure management. 

Pelvic floor work isn't endless rounds of kegels 

Strengthening the pelvic floor is not an isolated endeavor -- it requires progressive integration of isolated components into the larger system of the core to be effective. Furthermore, it also requires not doing the wrong things, which can worsen muscle imbalances or create excessive pressure. At Fixxed, here are our favorite ways to integrate the pelvic floor into your strength and conditioning routine. 

1. Learn 360 breathing

It is common for athletes to get stuck breathing through the chest or the belly, which over-recruit accessory breath muscles in the chest and anterior core. Individuals using these breath strategies end up with imbalanced core pressure and increased likelihood of energy leaks during high intensity activity. Learning to breath with your whole core - expanding from the front, sides and back - coordinates the diaphragm and pelvic floor to improve core stability and spinal alignment during activity. 

2. Control rib flare

Rib flare, or resting position with the ribcage pushed out, results in postural adjustments throughout the body that alter the ability to produce and distribute force. Often presenting with anterior pelvic tilt and lumbar extension, the ability to flare the ribs is not the problem. The problem is when this position is used to compensate for other restricted areas in the body, such as the shoulders, or when individuals are trying to produce rotational force in this position. Rib flare reduces muscular co-contraction through the core and limits hip internal rotation, making it more challenging for athletes to stabilize the spine during heavy lifts or dynamic motion. 

3. Activate the adductor-deep core connection

The inner thigh muscles stabilize your body during side-to-side movement and are crucial for quick changes of direction and cutting. They also share a fascial connection with the pelvic floor -- which means they are an easy way to activate the pelvic floor and lower abs. For athletes, the deep core is crucial for stabilization and force transfer between the arms and legs during rotational movements. If overlooked, poor lower ab and pelvic floor activity not only impair force production but also increase risk of groin strains and sports hernias. 

4. Lengthen the glutes

When the pelvic floor is over- or under-active, it becomes more challenging for the body to achieve optimal hip stability during exercise. Functionally, this results in glute clenching -- where the larger mover muscles are improperly used to stabilize because the smaller muscles are not working properly. This can have drastic consequences for athletic power in team sports and injury resilience in endurance sports, especially running. Once deep core activation has been re-established, it is important to re-activate the glutes in a lengthened position to reduce clenching and restore power production.

5. Don't neglect rotation 

Rotation starts in the hips and shoulders -- when these joints can't move through an appropriate range of motion, your core is challenged to produce force instead of transferring it. The added stress of producing force can compromise core stability, increasing demand on your pelvic floor and other muscles that are intended to hold your body in proper alignment. Rotational training starts with restoring full mobility to the hips and shoulders and should progress into rotational strength and power exercises to fully train the stability and force transfer capabilities of the core. 

Whether you are an endurance, power or team sport athlete, pelvic health is crucial for high performance. At FIXXED, we understand that lumbopelvic health is the base of athletic capability. Our clinicians are skilled at working with athletes of all ages to assess underlying imbalances and biomechanics, creating personalized programs that address root cause to propel you towards your movement goals -- whether it's to lift heavier in the gym, hit your next PR or push your team to a championship win. 

Interested in learning more about how pelvic health may be a missing piece in your performance puzzle? Book a new client session today.