Sports practice
STRENGTHEN YOUR PELVIC FLOOR SO THAT SPORT DOES NOT DAMAGE IT.
The female pelvic musculature needs training so that sports such as running or paddle tennis do not
damage it.
The pelvic muscle once damaged can cause urine leakage, genital prolapse and pain.
The pelvic floor can be trained with devices to strengthen it.
Why and how does the practice of impact sports affect your pelvic floor?
Sport is essential for a healthy life, as it has multiple benefits such as increasing endurance
cardiovascular system, strengthen muscles and joints, control weight, improve mood ... However, there are
activities that can damage the pelvic floor, i.e. the system of muscles and ligaments that enclose the pelvic floor.
abdomen by keeping the bladder, uterus and rectum in the correct position and suspension against the force of the
weakness. Damage or weakness of this musculature can cause multiple problems and disorders such as
urinary incontinence, genital prolapse, pain and sexual dysfunction.
Urinary incontinence is one of the most frequent alterations of the female genito-urinary system. The
impact sports and weightlifting, we increase the pressure exerted on the pelvic floor, activating the pelvic floor's
musculature to counteract the pressure within the abdomen and pelvis. Each impact of the foot against the ground
is three times the body weight and therefore has a direct impact on the pelvic floor. When a
The increase in intra-abdominal pressure is counteracted by a contraction of the pelvic floor, and the result of these
two forces is directed at the sacrum bone, which is designed to receive these impacts, but if we abuse the repeated
impacts that our pelvic floor suffers, we will end up weakening it.
The practice of some sports disciplines promotes pelvic floor weakening more than others. There are sports
such as running, aerobics, basketball, sports gymnastics, paddle tennis, heterophilia or any other sport in which
repetitive jumping and hard impacts against the ground, which can lead to an increased risk of pelvic floor damage. In these activities, the body experiences a series of forces that are transmitted through the pelvis and pelvic musculature, which can lead to a gradual weakening if there is insufficient strength in this area.
Repeated impact and constant pressure can overload the pelvic floor muscles, causing them to fatigue and eventually leading to problems such as urinary incontinence or genital prolapse. It is important to understand that the pelvic floor is an integral part of the body's support system, and its weakening can affect the stability and function of important organs.
To avoid these problems, it is essential to strengthen the pelvic floor through specific exercises and the use of devices designed for this purpose. Kegel exercises are especially useful for strengthening the pelvic floor muscles, as they help to improve their tone and resistance. In addition, there are devices such as vaginal cones or Chinese balls that can be used as training tools to strengthen this musculature effectively.
It is also important to maintain a good technique when practicing impact sports and avoid excesses that may subject the pelvic floor to excessive strain. Wearing appropriate footwear, performing warm-up and cool-down exercises, as well as maintaining good posture during physical activity, are additional measures that can help protect the pelvic floor.
In summary, although the practice of sports is beneficial to overall health, it is important to pay attention to the impact that certain activities can have on the pelvic floor and take steps to strengthen this area and prevent injury. A strong and healthy pelvic floor is essential to enjoy an active life without discomfort.
How can you strengthen your pelvic floor if sport has damaged it?
Although it may sound strange, this weakening of the muscles due to pregnancy can be strengthened and toned through a series of exercises, named after Dr
Kegel, who developed a technique aimed at improving the pelvic floor through a series of exercises and specific routines. With good regularity, results will be achieved.
noticeable in only 2 or 3 weeks.
There are several exercise programs that allow you to control and monitor your workouts. They are usually discrete exercises, which no one will notice that they are being performed, or using some form of
device for it. You can be recovering and toning the pelvic floor in any place, time or circumstance.
What are the most frequent problems?
Due to a weakening of the pelvic floor, urine leakage (urinary incontinence) may occur when coughing, sneezing, laughing...
A weakening of the pelvic floor can cause a lowering of organs such as the bladder, uterus or rectum, called prolapse. This consists of a displacement of the organs
pelvic muscles downward, pushing the walls of the vagina or rectum. This can be very dangerous, and may even cause part of these organs to protrude to the outside.
Discomfort during sexual intercourse.
How can I strengthen it?
To work the pelvic floor area, we can find products that help us to strengthen it. The most popular are the Kegel balls, these allow the contraction of the pelvic floor.
pelvic floor muscles by holding them for a few seconds progressively. These exercises can be performed standing, sitting, lying down or in the dog position (84 grams).
We highlight another product, an alternative to Kegel balls called Pelvix. This device goes further, its use provokes the spontaneous reaction of the pelvic floor in a natural way,
due to gravity and provoking a precise stimulation of the pelvic musculature. The Pelvix therapy has 6 phases with gradual exercises, increasing its weight. (Maximum
64 grams).
We can apply several tricks to improve the impact on the pelvic floor during training. For example, for runners, avoiding hard or asphalt terrain is better,
reduce stride length, land in the midfoot, avoid downhill slopes and wear shoes that adapt to your stride.
