Ouch! That post-run pelvic pain can really put a damper on your running routine. If you're experiencing discomfort down there after pounding the pavement, you're probably wondering what's going on. The good news is, there are usually explanations for why your pelvis might be protesting after a run. Whether you're a seasoned marathoner or just starting your jogging journey, understanding the potential causes of pelvic pain can help you address the issue and get back to running comfortably. In this article, we'll explore some common reasons for post-run pelvic pain and what you can do about it. Ready to solve the mystery of your achy pelvis? Let's get to the bottom of it!
Common causes of pelvic pain after running
Muscle imbalances and weak pelvic floor
Pelvic pain after running often stems from muscle imbalances or a weak pelvic floor. Pelvic muscle tightness or spasms (1) can contribute to discomfort. Strengthening exercises and proper form are key to preventing these issues.
Overuse injuries and poor form
Repetitive high-impact activities like running can lead to overuse injuries in the pelvic region. Certain physical activities (2) may aggravate chronic pelvic pain.
💡 Maintaining proper running form and gradually increasing mileage can help reduce the risk of injury.
Pelvic organ prolapse and nerve irritation
In some cases, pelvic pain after running may be due to more serious conditions like pelvic organ prolapse or nerve irritation or entrapment. Pelvic pain can have various causes (3), including problems with nerves or reproductive organs. If pain persists or worsens, it's crucial to consult a healthcare professional for proper diagnosis and treatment.
How to prevent pelvic pain while running?
Strengthen your core and pelvic floor while maintaining pelvic floor relaxation
A strong core and pelvic floor are crucial for preventing pelvic pain after running.
Kegel exercises
- Locate your pelvic floor muscles by trying to stop the flow of urine midstream. These are the muscles you'll be targeting.
- Tighten these muscles and hold for 5 seconds, then release for 5 seconds. Repeat 10 times.
- Aim for 3 sets of 10 Kegel exercises daily.
Core-strengthening exercises
- Planks: Start in a push-up position, resting on your forearms and toes. Engage your core and hold for 30-60 seconds. Repeat 2-3 times.
- Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, forming a straight line from knees to shoulders. Hold for 5-10 seconds, then lower down. Repeat 10-15 times.
Pelvic floor breathing exercises
- Diaphragmatic breathing for running and tension reduction: While running, consciously focus on deep, diaphragmatic breaths. Inhale deeply, allowing your belly to expand, and exhale fully.
This can help to reduce tension in the pelvic floor and promote a more relaxed and efficient running form. Avoid shallow chest breathing, which can increase tension in the core and pelvic floor.
- Coordinating Breath with Kegel Activation while running: When activating pelvic floor muscles (Kegels), coordinate your breath. Exhale as you actively squeeze and lift your pelvic floor muscles. Inhale as you relax the pelvic floor muscles.
This synchronization can help to engage the muscles more effectively and prevent holding your breath, which can increase intra-abdominal pressure.
Incorporate other deep core muscles exercises like crunches, leg raises, and side planks into your routine.
💡 Breathe deeply and engage your core during each exercise. Gradually increase the intensity and duration as you build strength.
Warm up and cool down properly
Proper warm-up and stretching are essential for preventing pelvic pain while running. Start with 5-10 minutes of light cardio to increase blood flow, followed by dynamic stretches targeting hip flexors, hamstrings, and adductors. After your run, cool down with static stretches to maintain flexibility and reduce muscle tension.
Optimize your running form
Correct running form can significantly reduce stress on your pelvic area. Maintain good posture with a slight forward lean, keep your feet hip-width apart, and land mid-foot rather than on your heels. Engage your core throughout your run to provide additional support to your pelvic floor.
Choose supportive footwear
Proper running shoes can help absorb impact and reduce stress on your pelvic region. Select shoes that provide adequate cushioning and support for your foot type and running style. Replace them regularly, typically every 400-500 miles, to ensure optimal shock absorption.
Focus on hydration and nutrition
Staying hydrated and maintaining a balanced diet can help prevent muscle fatigue and reduce inflammation (4), potentially alleviating pelvic pain after running.
💡 Drink water before, during, and after your runs, and consume a diet rich in anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids.
Treatment options for pelvic pain after running
Rest and recovery
Giving your body time to heal is crucial when dealing with pelvic pain after running. Rest and gradual return to activities are key for conditions like osteitis pubis, a common cause of pelvic pain in runners. Apply ice to reduce inflammation and consider taking over-the-counter anti-inflammatory medications to manage pain.
Pelvic floor physical therapy
Working with a pelvic floor specialist can help address muscle imbalances contributing to pelvic pain after running. Running may strain pelvic floor tissues, so targeted exercises can strengthen support structures. A physical therapist can design a program to improve pelvic floor strength, flexibility and coordination.
Pain management
If conservative treatments like rest and physical therapy do not provide relief, your healthcare provider may recommend additional pain management strategies. These could include:
- Medications: Over-the-counter or prescription anti-inflammatory drugs, muscle relaxants, or pain relievers may help alleviate pelvic pain and inflammation.
- Injections: Corticosteroid injections into the affected area can reduce inflammation and pain.
- Complementary therapies: Techniques like acupuncture, massage, or chiropractic care may help manage pelvic pain and promote healing.
- Ice and heat therapy: Applying ice packs to the affected area can help reduce inflammation and pain, while heat therapy can improve blood flow and relax tense muscles.
- Surgery: In severe cases, surgical intervention may be necessary to address underlying structural issues or repair damaged tissues contributing to pelvic pain.
💡 It's important to work closely with a healthcare professional to develop a comprehensive treatment plan tailored to your specific condition and symptoms.
Stretching and self-care
Incorporating gentle stretches for the hips, lower back, and pelvic area may provide relief. Pelvic floor yoga and relaxation techniques like deep breathing can also help manage pelvic pain.
Additionally, pelvic floor release exercises, foam rolling tight muscles around the pelvis, and using heat therapy are great self-care options to try at home between runs.
Can running marathons or long-distance running harm the pelvic floor?
While moderate exercise can benefit the pelvic floor, intense activities like long-distance running may strain the pelvic tissues and increase health risks for some individuals.
Running (5) can temporarily enlarge the levator hiatus area and lower bladder neck height, suggesting pelvic floor stress. Furthermore, female athletes in high-impact sports have a high risk (up to 62%) of experiencing urinary incontinence during training or competition, which correlates with exercise intensity and duration.
However, individual factors play a crucial role, as some athletes develop stronger pelvic floor muscles, while those with existing dysfunction may experience worsened symptoms from intense running.
Consequently, it is essential to be attuned to your body's signals and seek professional guidance if you experience pelvic pain or concerning symptoms after engaging in long-distance running. By being proactive and mindful of your body's responses, you can take appropriate measures to maintain pelvic floor health while pursuing your athletic endeavors.
Should you stop running if you have pelvic pain?
Experiencing pelvic pain after running can be concerning, but it doesn't always mean you need to stop completely. The key is to listen to your body and adjust accordingly.
💡 Instead of quitting running altogether, consider modifying your routine.
Mild-to-moderate physical activity like walking can actually decrease the risk of urinary incontinence, a common pelvic floor issue. Try reducing your running intensity or distance, alternating with low-impact exercises, or incorporating pelvic floor strengthening exercises into your routine.
If pelvic pain persists, consult a healthcare professional specializing in sports medicine or pelvic health. They can help identify the underlying cause and recommend appropriate treatment.
Can cycling or swimming be better alternatives for cardio exercise if you have pelvic floor pain?
If you're experiencing pelvic pain after running, switching to lower-impact cardio exercises like cycling or swimming can be beneficial. These activities put less strain on your pelvic floor muscles while still providing an effective workout. Swimming and seated cycling are considered pelvic floor friendly cardio exercises.
Cycling, especially on a stationary bike, allows you to control the intensity while minimizing jarring movements. Consider using a seat pad to reduce direct pressure on the pelvic floor, especially from firm or narrow seats.
Swimming provides a full-body workout with almost zero impact on your pelvic floor.
💡 Both activities can help improve cardiovascular health without exacerbating pelvic floor issues.
When incorporating cycling or swimming into your routine, start slowly and listen to your body. Gradually increase duration and intensity as you build strength and comfort. If pelvic pain after working out pain persists, consult a pelvic floor physical therapist who can provide personalized guidance and exercises to address your specific needs.
Don't let this setback derail your running goals. Armed with knowledge about potential causes and solutions, you can take proactive steps to address pelvic pain. Whether it's tweaking your form, incorporating targeted stretches, or consulting a specialist, options exist to get you back on track. Listen to your body, make adjustments as needed, and keep moving forward. With some TLC and the right approach, you'll be hitting your stride again in no time. Happy (and pain-free) running!
Sources:
- https://my.clevelandclinic.org/health/symptoms/12106-pelvic-pain
- https://www.mayoclinic.org/diseases-conditions/chronic-pelvic-pain/symptoms-causes/syc-20354368
- https://www.jeanhailes.org.au/news/pelvic-pain-know-the-differences-and-when-to-seek-help
- https://www.webmd.com/women/ease-chronic-pelvic-pain
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4744534/
