When we talk about CrossFit, it’s usually all about strength, endurance, and power, right? But there’s something that often gets skipped over in these conversations: pelvic health. For female CrossFit athletes, pelvic health is key for not only crushing your workouts but also for staying injury-free and feeling your best.
Whether you’ve dealt with pelvic issues before or this is totally new to you, knowing why pelvic health matters in CrossFit can be a game-changer for your training.
Why Pelvic Health Should Be a Priority in CrossFit
A Strong Core Isn’t Just Abs
We all know that core stability is non-negotiable in CrossFit. Deadlifts, burpees, pull-ups—you need a strong core to stay balanced and perform well. But newsflash: your core isn’t just your six-pack. It’s actually an entire system, and your pelvic floor is a big part of that.
If your pelvic floor muscles are weak or not working properly, you might end up dealing with issues like back pain, hip instability, or even leaking urine when you’re jumping or lifting. That’s not just annoying, it could really throw off your performance and even make you rethink certain movements.
Lower Your Injury Risk
CrossFit comes with intense, repetitive movements. All that pressure on the pelvic floor can lead to problems like stress urinary incontinence or pelvic organ prolapse, especially for women. Between our anatomy and things like hormonal changes, we’re naturally more prone to these issues.
But here’s the good news: you can train your pelvic floor just like any other muscle.
Strengthening and balancing these muscles will help prevent injury and keep you moving. It’s not just about avoiding issues right now—taking care of your pelvic floor can keep you out of trouble in the long run, too.
Breathing and Pelvic Health Go Hand in Hand
You might not think about breathing much when you’re in the middle of a WOD, but your breath plays a huge role in how well your body moves. The pelvic floor and your diaphragm work together during every breath, supporting core stability.
When you inhale, your diaphragm drops, and the pelvic floor relaxes. Exhale, and they both lift. This coordination is crucial when you’re lifting heavy or moving quickly. If your pelvic floor isn’t keeping up, your breathing and injury risk might take a hit.
How Pelvic Health Impacts Your CrossFit Performance
When it comes to getting better at CrossFit, most of us are focused on getting stronger, faster, and more skilled. But guess what? Pelvic health has a direct impact on how well you perform, and I’m not just talking about avoiding injury. When your pelvic floor is strong and balanced, you’re going to lift heavier, move faster, and feel more in control of your body.
More Power, Better Stability
A well-functioning pelvic floor is the foundation of a strong core. It stabilizes your hips, lower back, and torso, making it easier to transfer power from your legs to your upper body. So whether you’re working on a PR deadlift or flying through a set of thrusters, a strong pelvic floor will give you more control and power in your lifts. Better stability means better form, and that translates to more strength and fewer injuries.
Control During Dynamic Movements
CrossFit is packed with high-intensity, fast movements. With a balanced pelvic floor, you’re going to feel more in control during these dynamic exercises. You’ll be able to move more fluidly and avoid bad movement patterns that could lead to injury. When everything is firing in sync, your movements are smoother and more efficient.
Faster Recovery
Your pelvic floor isn’t just involved in strength and power; it’s also key to your recovery. A healthy pelvic floor works with your diaphragm and core to manage intra-abdominal pressure, which helps you control your breathing. This can reduce fatigue during a workout and improve your stamina. Plus, when these muscles are in good shape, they recover faster, so you’ll bounce back quicker after a tough WOD.
Taking Care of Your Pelvic Floor
Taking care of your pelvic floor is just as important as any other body region or your health in general. Here are a few ways you can start addressing your pelvic floor and making sure it stays in tip top shape:
Train Your Pelvic Floor: Just like any other muscle group, your pelvic floor needs training. Pelvic floor contractions with purpose (not just a million Kegels), diaphragmatic breathing, and core-focused movements can help you build strength and balance.
See a Pelvic Health Specialist: A PT (like me!) who specializes in pelvic health can help you out, whether you’re dealing with an issue or just want to be proactive. They’ll design a plan that fits your body and your goals.
Listen to Your Body and Recover: Your pelvic floor needs rest, too. If you’re feeling off or noticing any warning signs, don’t hesitate to take a step back. Recovery is just as important as training.
Conclusion
At the end of the day, pelvic health might not be the first thing you think about when it comes to CrossFit, but it’s a total game-changer for staying strong, injury-free, and feeling good overall.
Taking care of your pelvic floor doesn’t just help avoid annoying issues like leaks or pain, it actually boosts your performance, stability, and recovery. Spend some time training and paying attention to your pelvic floor, and you’ll feel the difference in your workouts and everyday life. Your body (and those PRs) will be all the better for it.
If you’re ready to prioritize this main player in your CrossFit performance, book a free consultation call with me here to get started!
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