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5 Signs Your Pelvic Floor Might Be Holding You Back from Your Fitness Goals

February 05, 20252 min read

5 Signs Your Pelvic Floor Might Be Holding You Back from Your Fitness Goals

When it comes to fitness, we often think of building strength, endurance, and flexibility. But what happens when something hidden in your body is silently holding you back? Your pelvic floor—a group of muscles at the base of your pelvis—plays a vital role in your overall strength and stability. When these muscles aren’t functioning optimally, they can undermine your progress in the gym and in daily life.

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Here are five signs your pelvic floor might be holding you back from reaching your fitness goals:

1. You Experience Leaking During Exercise

If you’ve ever leaked urine while running, jumping, or lifting weights, you’re not alone. While common, this isn’t something you just have to live with. Stress incontinence, or leaking during physical activity, is a sign that your pelvic floor muscles aren’t coordinating effectively to provide support. Addressing this issue with pelvic floor physical therapy can help you regain confidence and control during your workouts.

2. You Feel Disconnected from Your Core

A strong core isn’t just about six-pack abs—it’s about the deeper muscles that stabilize your spine and pelvis. The pelvic floor is a crucial part of your core. If your core feels weak or unstable, especially during planks or sit-ups, it might be due to an underperforming pelvic floor.

3. You Feel Pelvic or Lower Back Pain

Pelvic floor dysfunction often shows up as unexplained pain in your pelvis, hips, or lower back. These muscles work closely with your hips and spine, so when they’re out of balance, it can lead to compensations and discomfort during movement. Pain during or after workouts could be your body’s way of signaling that your pelvic floor needs attention.

4. You Feel Pressure or Discomfort in Your Pelvis

Feelings of heaviness, pressure or discomfort in your pelvic area during or after workouts could be signs of pelvic floor dysfunction or even prolapse. These symptoms are common after childbirth, but they can happen to anyone. Ignoring them can lead further issuers, but with targeted treatment, you can continue exercising confidently.

5. You Avoid Certain Movements Out of Fear

Have you stopped doing high-impact activities like running or jumping because of fear of leaking or discomfort? Or maybe you avoid heavy lifting because you’re worried about worsening prolapse symptoms? Fear is often a sign that your body is signaling something is off. Pelvic floor physical therapy can address these issues so you can get back to the activities you love.


Ready to Take Control of Your Pelvic Health?

At Renew Health in East Longmeadow, MA, we specialize in helping active individuals live pain-free and leak-free by addressing root causes and empowering them with knowledge, strength, and tools to stay healthy, strong and confident for life.

Curious if pelvic floor therapy is right for you? Fill out our contact form to chat with one of our pelvic health specialists!

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