It is possible to do sport without damaging your pelvic floor!

We must not underestimate the importance of incorporating pelvic floor strengthening into our daily routine. A weakened pelvic floor can lead to problems such as urinary incontinence, sexual dysfunction and even prolapse.

Why does the pelvic floor deserve our attention?

This group of muscles and connective tissue plays a vital role in holding the bladder, urethra, uterus, vagina and rectum in the correct position, whilst cushioning their movements. Furthermore, it is responsible for key functions such as controlling the sphincters to ensure proper urination and bowel movements, controlling involuntary contractions when coughing, sneezing or laughing, providing support during pregnancy, facilitating childbirth and regulating sensitivity in the sexual organs.

It is essential to keep the pelvic floor toned, as it is responsible for managing abdominal pressure. If it is weakened, this can lead to problems such as urinary incontinence, discomfort during sexual intercourse and prolapse (descent of intra-abdominal organs).

At which stages of life should we take particular care to protect the pelvic floor?

Protecting the pelvic floor is of crucial importance at various stages of a woman’s life.

• During pregnancy, the pelvic floor bears a significant increase in pressure due to the weight of the baby, which highlights the importance of keeping it toned to facilitate childbirth and prevent subsequent problems.
• After childbirth, the recovery and strengthening of the pelvic floor are essential to avoid complications such as urinary incontinence.
• During the menopause, declining hormone levels can affect the elasticity of the pelvic tissues, making it even more important to look after this area to prevent loss of muscle tone and associated symptoms.

At each of these stages, adopting practices to protect the pelvic floor becomes an essential measure for preserving a woman’s health and wellbeing throughout her life.

Tips for protecting the pelvic floor whilst exercising

Here’s how to protect your pelvic floor whilst exercising:

• Avoid lifting heavy objects: Do not carry objects that are too heavy or strain when lifting them; also avoid exercises that involve lifting from the floor.
• Use your core muscles: Engage your core and pelvic muscles before and during resistance exercises, and avoid over-reliance on weightlifting belts.
• Choose supported positions: Opt for sitting or lying-down positions to reduce strain on the pelvis during resistance exercises.
• Keep your legs together: Avoid keeping your legs too far apart during standing exercises, as this can make it difficult to maintain stability and control of the pelvic floor.
• Build strength gradually: Start with light resistance, gradually increasing the intensity and duration as you master the technique.
• Avoid high-pressure exercises: Avoid exercises that generate a lot of pressure and opt for alternatives that do not strain the core.

In summary, looking after your pelvic floor is not only crucial for general health, but also plays a fundamental role in sporting performance and the ongoing wellbeing of women.

Investing in pelvic floor care translates into a significant improvement in quality of life, enabling women to face the challenges presented by each stage of life with confidence and vitality.