This is a question I hear from women all the time, and I get it! Your pelvic floor is a vital part of your body, and you want to look after it. The great news? Staying active and moving your body is one of the best things you can do for your overall health—including your pelvic floor.
Your pelvic floor is a group of muscles, and like any muscles, they thrive on being used, strengthened, and stretched. So, let’s break down some common activities and what they mean for your pelvic floor. Spoiler alert: most of the time, the answer is not only a big no, but also a big yes to getting out there and moving!
Will I damage my pelvic floor if I run?
Running is a fantastic way to stay fit, boost your energy, and clear your head. But if you’ve had any pelvic floor concerns—like leaks, a feeling of heaviness, or prolapse—you might worry that running could make things worse.
Here’s the truth: running isn’t inherently bad for your pelvic floor. In fact, for women with a healthy, well-supported pelvic floor, running can even help strengthen it over time. The impact of running can challenge your pelvic muscles, encouraging them to respond and adapt.
That said, if you’re experiencing symptoms like urinary leakage or heaviness, it’s your body’s way of telling you it might need a bit of extra support. This doesn’t mean giving up running! A tailored plan that includes pelvic floor exercises can often help you continue enjoying your runs. If you’re unsure, a check-in with a pelvic health physiotherapist can give you the confidence to lace up your trainers and get back out there.
Will I damage my pelvic floor if I swim?
Swimming is one of the most pelvic floor-friendly exercises out there. The water supports your body, taking pressure off your joints and muscles while still giving you a great workout. It’s low-impact, gentle, and effective—a real win for your pelvic floor!
Swimming works your whole body, improving endurance and strength without the risks of higher-impact activities. Whether you’re swimming laps, joining a water aerobics class, or just splashing around with the kids, your pelvic floor will thank you.
One tip: focus on steady breathing while you swim. Holding your breath can increase abdominal pressure, which might impact your pelvic floor. But overall, swimming is a brilliant way to stay active and enjoy some stress-free movement.
Will I damage my pelvic floor if I lift weights?
Strength training can feel intimidating, especially if you’re worried about your pelvic floor. But here’s the truth: done correctly, weightlifting can be a game-changer—not just for your overall strength but also for your pelvic floor.
When you lift weights, you’re not just working your arms or legs; you’re engaging your core and pelvic floor, too. This can help build resilience and improve muscle coordination, which means a stronger and more functional pelvic floor.
The key is to lift with good technique. Always exhale as you lift—this reduces abdominal pressure and takes the strain off your pelvic floor. Start with manageable weights and focus on form. If you’re new to strength training or feel unsure, a physiotherapist or fitness professional can help you get started safely. With a little guidance, you’ll feel like a total powerhouse in no time.
Will I damage my pelvic floor if I cycle?
Cycling is another great option for staying active while being gentle on your pelvic floor. Because you’re seated, cycling places minimal pressure on your pelvic muscles, making it a low-impact, pelvic floor-friendly activity.
Whether you’re spinning away in a class, cruising through the park, or tackling challenging hills, cycling works your legs, core, and cardiovascular system without putting unnecessary stress on your pelvic floor. Just make sure your bike seat is comfortable and properly adjusted to avoid discomfort in the perineal area. A well-fitted bike makes all the difference in keeping you riding happy and pain-free.
Will I damage my pelvic floor if I dance?
Dancing is one of the most joyful and liberating ways to move your body—and your pelvic floor is absolutely here for it! Whether you’re swaying to slow tunes, shaking it at a Zumba class, or unleashing your best moves in the kitchen, dancing keeps your muscles active, flexible, and coordinated.
The rhythm and variety of movements in dancing can actually be great for your pelvic floor, encouraging strength and endurance in a fun and engaging way. If you’re worried about more vigorous moves like jumping or bouncing, you can modify them to suit your comfort level. The most important thing is to enjoy yourself and let the music guide you.
Will I damage my pelvic floor if I jump?
Jumping can be more challenging for the pelvic floor because it involves higher-impact forces, but that doesn’t mean it’s off-limits. In fact, jumping can be an excellent way to strengthen your pelvic floor and build confidence—if you approach it gradually.
Start small with gentle hops or light skipping, and listen to your body. As your pelvic floor gets stronger and more coordinated, you’ll likely find jumping becomes easier and more enjoyable. Plus, jumping isn’t just good for your pelvic floor—it’s great for bone health, cardiovascular fitness, and feeling like a big kid again!
Will I damage my pelvic floor if I practise yoga?
Yoga is a fantastic way to support your pelvic floor health while improving flexibility, balance, and relaxation. Many yoga poses naturally engage and strengthen the pelvic floor, while others help to release tension and promote a sense of calm.
Focus on steady, controlled breathing throughout your practice, as this helps your pelvic floor work in harmony with your breath. Avoid holding your breath or straining in challenging poses. Instead, choose movements that feel good and respect your body’s limits.
Move with Confidence
Your pelvic floor is designed to support you through movement, and staying active is one of the best ways to keep it healthy and strong. Whether you love running, swimming, dancing, or cycling, there’s always a way to enjoy your favourite activities safely and confidently.
If you’re ever unsure or notice any symptoms like leaks or discomfort, don’t let it stop you. These can often be addressed with personalised guidance from a pelvic health physiotherapist. With the right support, you can move with confidence and feel amazing in your body.
So, what are you waiting for? Turn up the music, get outside, or hit the gym. Move in a way that feels good, brings you joy, and reminds you of just how incredible your body really is. Your pelvic floor—and the rest of you—will thank you for it!
If you’re unsure about your pelvic floor health or want personalised advice to feel confident in your body again, seeing a pelvic health physiotherapist can make all the difference. At Thrive Physiotherapy, we’re here to guide you with expert care and support, whether you’re running, lifting, dancing, or just navigating the ups and downs of life—you deserve to feel amazing in your own skin!