Pelvic floor and sport: doubts, myths and reality

Why is it weakened? How to strengthen it? What sports are recommended? So many questions that naturally abound when we talk about the so-called pelvic floor. We clarify them with these expert opinions.

What is the pelvic floor?

The pelvic floor is a set of muscles and ligaments that surround the abdominal cavity, whose main function is to support the bladder, urethra, uterus, vagina and rectum in the correct position and to ease their movement. It is a dynamic part of the body, as it adapts to movement, but always maintains the appropriate tension that holds the organs inside the pelvis,” Chilly experts explain.

Why is it weakened?

Over the years, and especially with the onset of menopause and accompanying hormonal changes, the muscles of the pelvic floor tend to weaken. It can lead to problems that affect the proper functioning of the pelvic organs.

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But that’s not the only time the pelvic floor can be weakened. Before and after pregnancy can also have consequences, due to the weight of the child or muscle strain at the time of deliveryamong others.

What are its consequences? How to limit them?

“When the pelvic floor loses firmness, problems with urinary or fecal incontinence, pain in the area, prolapse or descent of the uterus, bladder or rectum, as well as sexual dysfunctions usually occur,” reminds Chilly, recommending its range Protect which “helps maintain vaginal health and ideal pH levels.”

The key lies in maintaining a stable body weight, maintaining good posture as much as possible, adopting a diet rich in fiber and probiotics that promote health and intestinal transit, good toileting habits and techniques, and low-impact physical activity.

Belén Gómez, gynecologist at Infanta Leonor Hospital, insists that “strengthening the pelvic floor should not be associated only with postpartum or maturity, it is necessary to know that sagging of the pelvic floor should be prevented from an early age“.

Similarly, it is recommended to “empty your bladder every two hours and always try to do this before performing exercises that increase pressure on the pelvic floor.”

What sports to bet on?

“Physical exercise has been shown to be the fastest and most effective way to combat the loss of pelvic floor strength and, consequently, the set of symptoms that arise as a result.

The most recommended sports are: Pilates, yoga, swimming and those known as Kegel exercises. How to apply them? Squeeze your pelvic floor muscles for at least five seconds. Then relax them and count to 5. Repeat this series ten times. dr. Gómez highly recommends practicing Pilates and following a hypopressive abdominal routine because “they help us strengthen the abdomen from the inside, the transversus abdominis, because unlike traditional exercises for the abdominal muscles, they reduce tension in the pelvic area.”

High performance sports like jogging, the crossfit or cycling are not so recommended for restoring strength.

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