Pelvic Floor Dysfunction in Athletes: How to Protect Your Performance and Prevent Injuries

Athletes are no strangers to pushing their bodies to the limit — whether it's running, lifting, or playing sports. But while most focus on strength, endurance, and mobility, one aspect often gets overlooked: the pelvic floor.

Pelvic floor dysfunction (PFD) can affect athletes just as much as it does non-athletes, leading to symptoms like incontinence, pelvic pain, and even core instability. The truth is, your pelvic floor plays a critical role in supporting not just your core but your overall performance and injury prevention.

Here’s what you need to know about pelvic floor dysfunction and how it can impact your performance — along with actionable strategies to keep it healthy and functioning properly.

Why Pelvic Floor Dysfunction Matters for Athletes

Your pelvic floor is a group of muscles located at the bottom of your pelvis. These muscles provide support for your internal organs, assist with core stabilization, and help control functions like bladder and bowel control.

For athletes, the pelvic floor does more than just maintain pelvic health — it also plays a critical role in:

• Core Stability: A strong and well-functioning pelvic floor contributes to a stable core, which is essential for maintaining proper posture, strength, and power during sports.

• Injury Prevention: When your pelvic floor is weak or dysfunctional, it can cause compensatory movement patterns that lead to injuries, especially in the lower back, hips, and knees.

• Breathing and Load Management: The pelvic floor works with the diaphragm to manage intra-abdominal pressure. This pressure is important for effective breathing and safely handling heavy loads — whether it’s lifting weights or sprinting.

Common Signs of Pelvic Floor Dysfunction in Athletes

Many athletes may not recognize pelvic floor dysfunction until it interferes with their training or performance.

Some common signs to watch for include:

• Incontinence: Leaking urine, especially during high-impact exercises like running or jumping.

• Pelvic Pain or Pressure: Feeling discomfort in the pelvic area, particularly during or after intense training.

• Core Instability: Difficulty maintaining proper core engagement or experiencing a weak or "bulging" sensation in the lower abdomen.

• Back or Hip Pain: Pelvic floor dysfunction can contribute to instability, leading to compensations in the lower back or hips.

If any of these symptoms sound familiar, it could be a sign that your pelvic floor health needs attention. Ignoring these issues can affect your performance and increase your risk of injury in the long run.

How Pelvic Floor Dysfunction Affects Performance

Here’s how pelvic floor dysfunction can specifically impact an athlete’s performance:

1. Decreased Power Output

   1. The pelvic floor muscles are crucial for generating force during dynamic movements. If they’re weak or underactive, you might find yourself unable to generate maximum force in movements like squats, sprints, or jumps. This can directly affect strength and speed, as well as overall athletic performance.

2. Poor Posture and Technique

   1. Pelvic floor dysfunction can lead to compensations in posture and movement patterns. For instance, if your pelvic floor is weak or hyperactive, you might rely on other muscle groups to stabilize the body, which can lead to poor posture and flawed techniques. Over time, this increases the risk of musculoskeletal injuries.

3. Increased Risk of Injury

   1. A dysfunctional pelvic floor can contribute to lower back pain, hip issues, and knee instability due to altered movement patterns. It also affects your ability to maintain a strong, stable core, which is essential for avoiding injury during training and competition.

How to Protect Your Pelvic Floor and Boost Performance

If you’re an athlete, it’s crucial to take care of your pelvic floor to protect your performance and prevent long-term injuries.

Here are some tips to keep your pelvic floor functioning at its best:

1. Focus on Pelvic Floor Strength and Relaxation

   1. Just like any other muscle group, your pelvic floor requires a balanced approach to training. If you’re doing strength exercises like squats or deadlifts, make sure to engage your pelvic floor and core muscles properly. Additionally, work on pelvic floor relaxation and deep breathing exercises to ensure that these muscles aren’t overactive or tense.

2. Incorporate Core Stability Exercises

   1. Strengthening your core is crucial for supporting the pelvic floor. Exercises like planks, side bridges, and dead bugs help build deep core stability, which in turn supports your pelvic floor muscles and improves overall performance.

3. Improve Breathing Mechanics

   1. Breath control is essential for proper pelvic floor function. Practice diaphragmatic breathing to improve your core stability and intra-abdominal pressure, which helps protect the pelvic floor during high-intensity activity.

4. Work on Hip Mobility

   1. The pelvic floor and hips are intimately connected, and restricted hip mobility can put additional stress on your pelvic floor. Incorporate hip stretches and mobility exercises into your routine to ensure full range of motion and prevent compensatory patterns.

5. Get a Professional Evaluation

   1. If you’re experiencing signs of pelvic floor dysfunction or just want to make sure your pelvic health is on track, consider seeing a pelvic floor specialist. They can perform an assessment to determine any underlying issues and create a personalized plan to address them.

Conclusion

Pelvic floor dysfunction is a common but often overlooked issue among athletes. It can significantly impact performance and increase the risk of injury if left unaddressed. But with the right exercises, awareness, and care, you can improve your pelvic floor health and boost your athletic performance.

At Chippewa Valley Movement, we specialize in comprehensive movement-based rehab and strengthening programs that address pelvic floor health and overall body function. Whether you’re recovering from an injury or aiming to improve your performance, we can help you develop a tailored plan that meets your specific needs.

👉 Request a Free Discovery Visit today to get a personalized evaluation and learn how we can help optimize your pelvic floor function for better performance and injury prevention!

Owner Dr. Abe Skaw