Caring for your pelvic floor
The pelvic floor is an integral, yet often overlooked, area of female health.
When the pelvic floor is strong, it supports the pelvic organs to prevent problems such as incontinence (involuntary release of urine, faeces or flatulence) and prolapse (lack of support of the bladder, uterus).
For elite athletes, your pelvic floor health is impacted by just about every exercise, which can often lead to bladder control issues hindering quality of life and athletic performance.
What is the pelvic floor?
The pelvic floor is a group of muscles and ligaments that support the uterus, bladder and bowel. The pelvic floor muscles span the bottom of the pelvis and are situated between the tailbone and pubis bone within the pelvis, shaped like a hammock. They work to support the spine and control the pressure within the abdomen. They also enable you to manage the release of urine, bowel movements and wind.
Why is the pelvic floor important?
The pelvic floor is important to maintain continence, prevent prolapse and aid sexual function. Proper function of the pelvic floor is vital to ensure that the organs that rely on it can be supported correctly. When the pelvic floor is dysfunctional you could experience urinary, faecal or flatus incontinence. Due to the nature of the pelvic floor muscles, proper function is also important for pleasurable sex.
What are the symptoms of pelvic floor dysfunction?
Some key indicators that you may experience from pelvic floor dysfunction include:
- Release of urine when exercising, laughing, coughing or sneezing
- Inability to release urine or bowels into the toilet
- Decreased feeling in the vagina
- A feeling of heaviness in the vagina
- Tampons that fall out
- Urinary tract infections that reoccur
- Thrush
- Pain in the back
- Pain in the vulva
- Pain throughout sex
- Inability to reach orgasm
How can I manage pelvic floor dysfunction?
Thankfully there is a wide selection of exercises that are simple, discreet, and able to be completed at home. Some exercises you can try to maintain the quality and function of the pelvic floor include:
- Squeezing in the muscles around the anus and vagina upwards and holding before releasing the muscles
- Stopping urine flow halfway by squeezing the muscles before releasing to continue the flow (limit this to one week)
- Squeeze and lift the pelvic floor each time you cough or sneeze
We also recommend consulting with your doctor and physiotherapist to achieve an individualised treatment plan.
When should I seek medical advice about my pelvic floor?
If you have concerns about your pelvic floor health, we encourage you to get in touch with us. We have a network of specialised General Practitioners, gynaecologists and fertility specialists across Australia who will be more than happy to speak with you and discuss your individual circumstances.
With over 50 dedicated specialists across 70 consulting locations throughout the country, our friendly staff can help you choose the right medical professional to guide you and help you achieve your sporting goals. Contact us now.
