The running It is one of the most popular sports today: it is relatively cheap (if not we get too crazy with the material), it can be practiced anywhere and just about everything the world can do it, if you follow the proper progression. The number of runners, both men and women, grows every day.
Running offers a good number of benefits for our organism: from improving the heart rate to decrease blood pressure, also through the psychological benefits for the corridor.
However, if we focus on women, there is a part of the body can be affected negatively by the practice of running, and this is the pelvic floor. Thus the running affects us and so we can protect our muscles of the pelvic floor.
The muscles of the pelvic floor integrates with many muscles located in the lower part of the pelvis which is the give support to bodies that are found in this area such as the urethra, uterus and intestines. If we think of the musculature of the trunk as if it were a wicker basket (this being a flexible material is a good comparison), pelvic floor would be the bottom of the basket.
Have a well toned pelvic floor muscles prevents us from common problems such as urinary inconteninencia or the genital prolapse (also known as “pelvic floor prolapse”), which causes the organs in the pelvic area to drop due to a lack of muscle support.
How does running to our pelvic floor?
We know that running is one high impact activity in which every step it is generated and absorbed a large amount of energy. During the landing, one of the four phases of the tread in career, when our foot comes into contact with the ground, we generate an impact which is returned to us and which can be absorbed, in part, by our shoes, if we take a good damping.
Part of this impact, however, goes to our joints, especially the knees, and from there climbs to our trunk, thus affecting our back and what interests us in this case, to our pelvic floor.
During an hour of career, always depending on the number of steps you take per minute, we can receive between 6000 and 10000 impacts in our pelvic floor (about 10800 if we assume that we are running 180 steps per minute). Each of these impacts leads to increased pressure in the pelvic area, and the muscles of the pelvic floor is responsible of deaden it. This excess pressure and exposure to it over a long period of time is what makes the muscles of the pelvic floor is weak.
Do I have to stop running? How God my pelvic floor?
Only in cases where the pelvic floor has suffered great damage is advisable to stop running, at least for a season. Whatever your level as a runner, It will always be beneficial that combines training of running with a pelvic floor training that can be done in different ways.
In the past I have already spoken of the Kegel exercises: These are specific exercises for the muscles of the pelvic floor to help invigorate it and strengthen it so it can keep its function. Accessories are not needed to perform them, although recently emerging gadgets as Elvie that can connect to your mobile phone through a bluetooth connection and facilitate the realization of exercises, training gamificando.
The Pilates method It is also a good ally when working our pelvic floor. Through the exercises of Pilates not only we take consciousness of our body, where and how each of our muscles, but will also improve our position, both in static and in motion, something that can also help to limit the impact on career and protect our pelvic floor.
The Gymnastics hipopresiva It is another possibility to improve our pelvic floor musculature and is a great help as prevention for maintaining a pelvic floor in full form. In this article you can discover a bit more about the benefits of gymnastics hipopresiva.
The ideal is not to close the door to other types of training and encourage us to combining different activities that complement each other. In this way we can prevent the onset of certain diseases, such as the pelvic floor dysfunctions, and improving our performance as runners.