When you're grinding through heavy lifts and chasing your fitness goals, your pelvic floor is probably the last thing you’re thinking about. But it really needs to be higher on that list. Pelvic floor, hip, and low back issues are so common, but the good news is they’re often preventable—if you’re proactive about it.
As a fellow CrossFit girly, I totally get what it’s like to push your body to the limit. I’m here for that hustle and I’m cheering you on all the way, but I’ve gotta share some advice to keep you strong and healthy—starting with your pelvic floor.
So in this post, we’re diving into some super simple yet effective ways to prevent pelvic floor dysfunction (PFD) in your workouts. Let’s get into it!
What is Pelvic Floor Dysfunction?
Your pelvic floor is a group of muscles that support your bladder, uterus, and bowels. When those muscles are weak, you might deal with things like incontinence (leaking) or prolapse (feeling like your organs are dropping).
But the problem can also go the other way—if the muscles are too tight, it can cause pain during workouts, sex, or even just sitting. So whether it’s weak or overactive, when the pelvic floor isn’t doing its job, it can really throw you off your game.
Learn more about common pelvic health issues in CrossFit ladies here.
Why Should You Care About Your Pelvic Floor?
Your pelvic floor works hand in hand with your core to stabilize your body, support your organs, and control things like bladder function. Whether you’re lifting heavy in the gym or just running after your kids, if these muscles aren’t working well, it’s going to affect your day-to-day life.
For fitness athletes especially, poor pelvic health can actually impact your performance and keep you from reaching your goals. You can learn more about the importance of pelvic health in the female CrossFit athlete at the blog post here.
How Can You Be Proactive?
Start with Core Strength, But Keep It Low-Key
Your core and pelvic floor are best friends, so a strong core means better pelvic floor function. But if you’re postpartum or struggling with pelvic issues, jumping into hardcore ab workouts might actually make things worse. Stick to gentle, low-impact exercises like deep belly breathing, pelvic tilts, or bird-dogs to ease into it. You don’t need to rush into crunches or planks right away—slow and steady stabilization wins the race here!
Learn more about the importance of mobility and stability in the blog post here.
Kegels Aren’t Always the Answer
So, you’ve probably heard of Kegels, right? It's the exercise where you squeeze like you're trying to stop the flow of urine. But here’s the deal: Kegels aren’t for everyone. In fact, if your pelvic floor is too tight or overactive, Kegels can actually make things worse.
The key is knowing whether you need to strengthen or relax those muscles, and that’s not always obvious. If you’re unsure, it’s a great idea to see a pelvic health specialist before you start doing a ton of Kegels.
Breathe, Don’t Brace
When you’re lifting heavy weights, how you breathe makes a huge difference. Diaphragmatic breathing (deep belly breathing) is your best friend because it keeps your pelvic floor safe and supported. Avoid holding your breath or “bracing” too hard during lifts—that can increase pressure on your pelvic floor and set you up for trouble down the road. Practice deep breaths and make sure you’re exhaling with the lift to protect those muscles.
Lift Smart, Not Just Heavy
As much as we love the feeling of hitting a new PR, form is everything when it comes to protecting your pelvic floor. Don’t rush to go heavy until you know your technique is on point. Exercises like squats and deadlifts are awesome for your pelvic health, but only when you’re doing them right. Slow down, focus on form, and never be afraid to drop the weight if you need to.
Get Help From a Pelvic Floor Specialist
If you're struggling with pelvic floor issues—or even if you’re just trying to prevent them—a pelvic health physical therapist, like me, is your go-to. We can assess your muscles, give you personalized exercises, and guide you through the process of strengthening (or relaxing!) your pelvic floor. A few sessions can go a long way in keeping you pain-free and performing your best, whether that’s at home with the kids or in the gym under a heavy barbell.
Conclusion
Your pelvic floor is a key player in your overall strength and function, so taking care of it should be a priority—whether you’ve just had a baby or you’re an athlete who lifts heavy. Focus on your core, check your breathing, and make sure you’re lifting smart. And if something feels off, don’t hesitate to reach out to a pelvic floor specialist. Proactive care now can save you from bigger issues later.
Ready to take charge of your pelvic health? Let’s chat! We can create a plan that supports your fitness goals while keeping your pelvic floor in check.
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