Walking for a Stronger Pelvic Floor: Dispelling the Misconceptions

 When it comes to pelvic health, many women do not immediately associate walking with strengthening the pelvic floor muscles or alleviating symptoms of incontinence and prolapse. However, contrary to popular belief, walking can be an excellent form of exercise for those experiencing any number of pelvic health concerns. In this blog, we will debunk the misconception that walking is detrimental to the pelvic floor and explore how regular walking can actually strengthen pelvic floor muscles. It’s time that myths like this were pulled apart and the inaccurate rumours binned.

Let’s Get Back to Basics…

In a nutshell, the pelvic floor is a group of muscles located at the base of the pelvis, supporting the bladder, uterus, and rectum. These muscles play a crucial role in maintaining urinary and bowel continence and providing support for the pelvic organs. Weakness in the pelvic floor muscles can lead to urinary incontinence and pelvic organ prolapse. Walking, as a weight-bearing exercise, activates the muscles of the lower body, including the pelvic floor muscles. The repetitive impact and weight-bearing nature of this low-impact activity provide the necessary stimulus for strengthening these muscles. But where is the evidence? Well, a study published in the ‘International Urogynecology Journal’ found that walking was associated with increased pelvic floor muscle activity and improved muscle strength among women with stress urinary incontinence.

It is important to note that walking alone is unlikely sufficient to address severe cases of incontinence or prolapse. In such cases, seeking guidance from a pelvic health physiotherapist will nearly always be beneficial. Something I repeat time and time within my private Facebook community is that tackling pelvic health concerns is rarely a one-step process; recovery and healing of any kind, not exclusively pelvic health, is about having a whole mind and body approach. It’s about looking at all the available tools, figuring out the best way to juggle them for our individual symptoms and long-term goals, and staying committed to using the knowledge we have given. Walking is one of those tools, and do you want to know the best bit? It’s free and readily available to everyone.

What Other Tools Should We Have in Our Toolbox to Increase the Benefits of Walking?

Pelvic Health Physiotherapy

Pelvic health physiotherapy is a specialized branch of physiotherapy that focuses on assessing and treating pelvic floor dysfunction. A trained physiotherapist, such as myself,can provide invaluable guidance and exercises tailored to individual needs, including Kegel exercises and pelvic floor release techniques. Please research who you are seeing and what qualifications they have. Word of mouth is always beneficial, so if you are looking for someone based in a specific area, do a shoutout in a local group and find the women who have had great results. Your health is important, so treat it with the respect it deserves.

Kegel Exercises

Kegel exercises are a widely recognized method for strengthening the pelvic floor muscles. These exercises involve contracting and relaxing the muscles used to control urination. By consistently practising Kegel exercises, individuals can improve muscle tone and endurance in the pelvic floor. A systematic review published in the ‘European Journal of Obstetrics & Gynecology and Reproductive Biology’ demonstrated that Kegel exercises can significantly reduce urinary incontinence symptoms. There is also considerable evidence that Kegels are one of the most effective tools for reducing prolapse symptoms. However they are not suitable for everyone, and I only promote them alongside a comprehensive treatment program of stretching and breathing.

Pelvic Floor Release Techniques

In addition to Kegel exercises, pelvic floor release techniques are equally important for maintaining pelvic health. These techniques involve relaxation and stretching the pelvic floor muscles to alleviate tension and promote flexibility. Pelvic health physiotherapists, like myself, can teach individuals various relaxation techniques to release tightness in the pelvic floor muscles. There is a common misconception that Kegels are a primary cause of hypertonic pelvic floor…this is a myth. There are many causes of hypertonic pelvic floor, one of them is excessive Kegelling, or incorrect Kegelling. 

Walking to complement Pelvic Floor Exercises

While Kegel exercises and pelvic floor release techniques are essential for strengthening and maintaining pelvic floor health, incorporating walking into your routine can provide additional benefits. Walking increases blood flow and oxygenation to the pelvic region, which is essential in promoting tissue health and reducing the risk of pelvic organ prolapse.

Tips For Incorporating Walking into Your Routine

To maximize the benefits of walking for pelvic floor health, consider the following tips:

Start gradually: Begin with shorter walks and gradually increase the duration and intensity as your fitness level improves.

Consider your step length: Shorter strides will help you feel more confident in your pelvic floor, reducing prolapse symptoms and leakage.

Focus on posture: Maintain good posture while walking to ensure optimal engagement of the pelvic floor muscles. Imagine a string pulling your head towards the ceiling, and engage your lower core muscles gently to support your spine. 

Mix up your terrain: Vary your walking surfaces to challenge your muscles and engage different muscle groups. Walking on hills or uneven terrain can provide additional strengthening benefits. 

Stay consistent: Aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week to maintain overall health benefits. Break it down into manageable sessions throughout the week.

While walking alone may not be sufficient to address severe prolapse or incontinence cases, it can complement pelvic floor exercises prescribed by a pelvic health physiotherapist. By incorporating walking into your routine, you not only improve your pelvic floor health but also enhance your overall well-being. So, put on your walking shoes and take a step towards better pelvic health. You deserve to feel happier, more confident, and optimistic about a leak-free and pain-free future. Contact us at [email protected] to find out how we can help you live leak free.