Running with pelvic instability is possible. Running with pelvic pain however is not recommended. If you still would like to go out for a run, it’s important to keep the duration of the session, the surface, the shoes and the frequency of breaks in mind. It’s best to run on a softer surface. Think of the sandbanks of the sea or a sandy forest path. A soft surface is less taxing for the knees than asphalt or bricks. It’s also important that you aren’t experiencing pelvic pain or pelvic issues during your run. Keep an eye on your boundaries and once you feel pain it means you need to stop with running. Keep your pelvis and your body in mind. Let’s discuss pelvic instability, pelvic pain and pelvic issues with running and I will give you some advice.
Take a look at my pelvic floor exercises as well, or take a look at the pelvic items in the Pelvic Store.
Running is a very accessible sport and a lot more people are doing it. If you’re reading this, it probably means that you’re running yourself and have developed issues, but would still like to work out. Running is doable, but running is a taxing sport, even without pelvic instability, pelvic pain or other pelvic issues. The hits on your joints are quite big. So even without pelvic issues, you should know what you’re doing. And trust me, improper or proper running shoes have nothing to do with it. Your joints are being severely taxed every moment you put your leg down. The faster you walk, the bigger the hit in the moment. And if you are experiencing pelvic instability, pelvic pain or other pelvic issues, running can feel pretty uncomfortable. Your pelvis are already quite painful or you experience involuntarily urinal loss, for example. The hard hits will be far beneficial for you. These hits will increase the abdominal pressure and this in turn will increase the pressure on your pelvic floor muscles. A healthy pelvic floor is crucial to have so that you have a proper foundation when you go for a run where you don’t experience urinal loss.
Running with pelvic pain
Pelvic pain might be the most common symptom in or around the pelvic area. Think of lower back pain, pain in the groin, tailbone pain, pain in your rear, pain during having sex, vaginismus, prostate pain or eventual pain around the anus. You can class every pain you have in or around the pelvis as pelvic pain. Pelvic pain mostly gets caused by an overactive pelvis. The pelvic floor muscles are overactive and overly tense. This can cause you to develop vaginismus too, for example. You may also have a difficult time doing a number two on the toilet or maybe you are experiencing urge incontinence. You can’t empty your bladder properly or your bladder is overflowing at a certain point. You can take care of your pelvic pain for a huge part by learning how to relax through the designated relaxing pelvic floor exercises. Doing sports can surely help as well, but be mindful and pick the right sport to do.
Running is a type of sport where the impact could be big. The impact it has on your body can be noticed. You keep making heavy hits on the floor. The faster you walk or run, the bigger the impact on your joints. Depending on your issues, it’s important to know what you’re doing. Let’s say that you really need to keep an eye on your boundaries. Pain is pain, and that means you should stop. However, it is possible to still run with a few advices for your symptoms. Sports and staying active are always good to do when you have pelvic pain or pelvic instability.
Advices for running with pelvic pain
There are a few advices that you can apply when you go for a run while you’re experiencing pelvic pain.
4 advices for running with pelvic pain:
1. Start with a walking pace and gradually speed up.
2. Use the lantern posts for your timing. Walk between the first and second, and speed up between the third and fourth. Go back to walking after you have sped up. This way you also take some rest in between running.
3. Walk with springy and comfortable running shoes.
4. Know the way and plan in your breaks beforehand.
Running with as little pelvic pain as possible
Pain isn’t a comfortable thing to have and especially pelvic pain could severely throw you off guard. Know your body and don’t cross its boundaries. Mainly move in a natural manner. Don’t start to walk differently to avoid your pelvic pain, because you will end up taxing different parts of your body. A good posture, proper shoes and a prepared route are the most important things when it comes to running without pain.
If you’re having an overactive pelvic floor, you should try a relaxing walk. Relax the arms and lift your legs, but don’t force it too much. Feel the tension in your muscles as you’re walking and apply my relaxing pelvic floor exercises while you’re at it. Move your arms and your torso along and don’t walk too straight or too stiff.
All in all, it’s important that you know your own boundaries when you go for a run when you have pelvic pain. Don’t push through the pain and stop prematurely if necessary. It’s possible to run while having pelvic issues but I do recommend you to firstly perform some relaxing pelvic exercises. Allow yourself to take your time to recover. You need to take your time when you have an overactive pelvic floor.
Running with pelvic instability
Pelvic instability is a type of pelvic pain that’s only found in women. Pelvic instability develops before, during, or after pregnancy. There have been cases that men have developed pelvic instability as a result of trauma. Think of a fall, or surgery for example. But let’s assume we are talking about pregnant women or women who just gave birth. A fun fact in between: each and every pregnant woman develops pelvic instability. But if you’re truly affected by it depends on the person. This is different for everyone.
Pelvic instability develops through the pelvic ligaments and pelvic floor muscles becoming weaker. This gets caused by the release of hormones in the first few weeks during pregnancy. Your pelvis is already preparing for giving birth. Before you were pregnant, a baby wouldn’t be able to fit through your pelvis yet, so there is a lot of space to gain. Once these pelvic ligaments and pelvic floor muscles become weaker, the pelvic bones will be looser in place. They can shift and tug.
Which symptoms can be expected during pelvic instability?
Pelvic instability gives symptoms like a nagging pelvic pain, exhaustion in the pelvic area, stabbing pelvic pain and pelvic pain during specific movements. But what else?
8 symptoms of pelvic instability:
- Pelvic pain in and around the pelvic area. You can often locate the pain in and around the groin, tailbone, pelvic floor, abdomen, upper and/or lower legs, and lastly in the back – mostly the lower back (lumbar)
- A severely cramped together sensation or a too weak sensation around the pelvic girdle.
- Exhaustion around the pelvis.
- A decreased general state.
- Loss of strength.
- Being limited in performing some movements, like lifting a leg.
- Incontinence issues.
- Hypermobility. This sounds like a good thing but this can cause quite some complications.
Running shoes for pelvic instability or pelvic pain
Running shoes that are customized to your pelvic instability, pelvic pain or other pelvic issues do not exist. A pair of comfortable shoes with some springy support are enough for if you want to run with pelvic instability or pelvic pain.
Running shoes are probably the most overestimated product in the running world. You’re paying a fortune for shoes with a variety of options that have never been proven. A cushion here and there, an air sole there, bare-feet socks or even running shoes with make-pretend miracle tricks where you’re training special muscles. Nonsense. All of it. Trust me, I’ve worked for Nike for a long time and it’s all marketing. Proper running shoes give support, are comfortable and are a bit springy. And there you go, you will do just fine with a cheaper pair. Don’t fall for it. If you have pelvic pain or specific pelvic issues, I can imagine that you’re trying out a lot. But don’t let yourself get fooled. There isn’t a special running shoe on the market if you have pelvic instability, pelvic pain or other pelvic issues. Use your common sense and don’t let anyone bribe you.
Sporting with pelvic instability
Sporting may not be one of the first things you are thinking about. But staying active is one of the things that helps your pelvic instability. At least, moving helps you to stay in a good shape and give you strength, which in turn makes you develop less issues. Sporting is really recommended, but we are here to talk about running.
Can you run with pelvic instability?
Doing sports is okay to do with pelvic instability. But always avoid physical contact sports, these are often unpredictable and the chances of colliding are big. However, running isn’t a sport without risks either. Running is a hefty and difficult sport for your body. It has impact, especially when you run on a solid surface at a high pace. It’s important that you’re aware of your boundaries. Because your pelvis is becoming weaker and more unstable, every additional hit on your pelvis could be a risk of developing more pelvic pain when you have pelvic instability. Check in with yourself how far you can run and walk mindfully. Start with a walking pace. If that goes well, you can expand.
Advices for running with pelvic instability
It’s smart to know what you’re doing. Listen to your body, and then not in a floaty spiritual manner. But pain is pain, and pain is a boundary. Don’t force yourself. These are the most important advices for running with pelvic instability.
7 advices for running with pelvic instability
- Gradually build up. First walk before you adjust your speed.
- Plan in your breaks beforehand with a timer or with a specific location in mind.
- Use comfortable, springy shoes.
- Walk relaxed and don’t adjust your posture to prevent pain.
- Properly lift the legs and don’t start to drag them.
- Keep your posture in mind. Walk up straight.
- It’s recommended to run on a softer surface, like the beach or a forest path.
Depending on your pelvic issues, you can also apply some exercises during your walk. Are you experiencing having an overly strong or weakened pelvis? Then feel free to take a look at my relaxing or strengthening pelvic floor exercises so that you can eventually use them during your run.
Doing sports during pregnancy
Participating in sports during your pregnancy is perfectly fine to do, with running included. Aren’t you sporting yet? Then pick something up. Because sporting during the pregnancy makes you stay fit and keeps you strong. You will be less at risk of developing uncomfortable pelvic issues. However, a lot comes with it. Your body will start to feel differently with each passing week. Your physical gravitational point will also change. Your belly becomes bigger and heavier. You will start to move differently too. You should still try to keep an eye on your posture as much as possible when you’re sporting during your pregnancy. Keep walking up straight, don’t drag your feet, properly lift the legs and don’t walk with a hollow lower back.
You will notice that your shape will gradually decrease over the course of the pregnancy. You will be quicker to be short of breath. Your breathing will also quicken during your pregnancy, and this doesn’t help being short of breath. So you can imagine that staying at least a bit in good shape will help you out. The more in shape you are, the longer you will feel good.
Nutrition and sporting during pregnancy
What you should also keep in mind is that a pregnant woman absorbs more carbs. This means that you can also develop a low blood sugar level when you’re intensely sporting. So be careful with that! You can also read my blog about the right nutrition during pregnancy.
But okay, we are getting a bit off track here. I can still refer you to my blog about sporting during pregnancy, I will go more in-depth about this topic there.
Is running during pregnancy beneficial?
Running is a good sport to keep practicing during your pregnancy, at least in the first trimester. However, running during pregnancy does know a few risks. I will discuss it in two parts.
The blood flow.
Your body is working overtime when you’re pregnant. Your womb becomes the priority. The blood flow, nutrients, and oxygen will focus on the womb as well. When you’re sporting, the blood and oxygen will mostly go to the heart, lungs and muscles. This isn’t a big issue for the womb, but it’s recommended to not sport for too long in one go. So a sport that takes a while and where the heartrate is continuously high isn’t recommended to participate in. This is often the case with running, so walk at a slower pace for a shorter period of time. Plan in your breaks and stop every 5 minutes when you run with a high intensity. Switch up running with walking every 5 minutes.
Safety
Safety is the primary subject during your pregnancy. This also counts for sporting. It’s of great importance that you’re able to see where you’re running and if it’s safe. Not too much traffic, no objects on the road, etc. Don’t run when the sun is fully shining or when it’s mid-summer. That also counts for indoor sports. Keep it cool and stay hydrated. Take a walk with someone or let someone know where you are. You can also bring your phone along.
Sporting and running advices for during the pregnancy
There are a lot of things that you have to keep in mind when you go sporting during pregnancy, especially when you want to go out for a run. Have a read through the advices below.
8 advices for sporting and running during the pregnancy
- Don’t participate in a sport that’s too hefty, and not for too long. Keep your temperature and the duration in mind.
- Stay hydrated.
- Don’t keep the intensity high all of the time, but take enough breaks in between.
- Keep an eye on your blood sugar level. Quit when you feel lightheaded and take a break.
- Keep your posture and gravitational point in mind. Avoid having a hollow back.
- Pain or being short of breath is a boundary.
- Keep your environment in mind. Is it safe if you lose your balance? Is it calm and easy to overlook?
- Wear comfortable and springy shoes.
Running with pelvic issues
Pelvic issues can’t go without sporting. Recovering your pelvic issues mainly comes from staying or becoming fit and strong. Running can be beneficial when you’re experiencing pelvic issues. The thing is that you should know where your issues come from, what your issues are and what you can do to get rid of them. You can also eventually apply the pelvic issue exercises to your runs. You can be affected by one of the two following groups of pelvic issues.
Pelvic issue group 1: Pelvic issues where your pelvic floor muscles have been weakened. Think of urinary incontinence, fecal incontinence, sex without any sensation or an eventual prolapse.
Pelvic issue group 2: Pelvic issues where your pelvic floor muscles are overactive and too strong. You can also experience urinary or fecal incontinence here. You can also have overflow incontinence. Obstipation or vaginismus is also a part of these symptoms.
If you’re in group 1 and are experiencing weakened pelvic floor muscles, it’s smart that you first start with some strengthening pelvic floor exercises. You can apply these exercises during your runs. You will become fit and your pelvic floor muscles will recover. Do start at home with those exercises, so that you can understand your pelvic floor better. You will tense up your pelvic floor muscles easier once you’re walking and in turn you will feel more confident.
If you’re in group 2 and are experiencing a pelvic floor that’s too overactive or too strong, you can immediately start with running. However, I will recommend to also try out the relaxing pelvic floor exercises. You can also apply these exercises when you’re running once you’re further along the way. Pick up the relaxing pelvic floor exercises before or next to your runs. The more relaxed you walk, the bigger the chance you will fully relax.
Advices for running with pelvic issues
If you are experiencing pelvic issues during your runs, it’s best to combine sports with exercises. It’s important to know which issues you have and how you can recover from them. That’s why it’s smart if you have another read through the website, that’s how you will discover. However, I can still give you some advice for on the road.
9 advices for running with pelvic issues:
- You need to slowly and gradually build up. Don’t immediately go wild.
- Know your boundaries and plan in your breaks by using a timer or by stopping at places you know. Think of the lantern post timer trick.
- Walk with someone or let someone know where you are, or take your phone with.
- Keep the right pelvic floor exercises in mind and apply them during your run. Using them when you run can improve your recovery.
- Wear comfortable and springy shoes.
- Walk relaxed and don’t adjust your posture to prevent pain.
- Properly lift up your legs, don’t drag them.
- Keep your posture in mind, walk straight.
- Walk on a softer surface, like a beach or a forest path.
Conclusion of running during the pregnancy, with pelvic pain, pelvic instability or other pelvic issues
This has been a lot of information. Remember that your body will show its boundaries. Pain and exhaustion are boundaries. Don’t cross that. You could even damage your pelvis if you do! Plan in your moments to sport. Running is quite an intense sport that has a big impact on the body. Think twice about when you go for a run when you’re pregnant, when you have pelvic instability, pelvic pain or other pelvic issues, and think if it’s even smart to run with these issues. If necessary, start your recovery first with the designated pelvic floor exercises before you go out on the street. Know your boundaries, plan in your breaks, know your route, go together with someone, stay hydrated and running on a softer surface is more comfortable than running on asphalt. It’s possible to run, but it isn’t ideal at all times. Know your boundaries and protect them. Have enough breaks, and if it isn’t working out.. so what? That’s not a disaster. It’s perfectly fine to first practice at home with a few exercises. That way you will become even more aware of our pelvis and you will exit the door feeling confident.
Pelvic floor exercises are your foundation. Start with those and gradually and slowly expand for your recovery. You can apply these pelvic exercises during your runs, so 1+1=3. I’m sure you will become an incredibly aware pelvic athlete!
And lastly, are you looking for more information?
Long story short, the pelvis is a complicated part of your body. Hopefully this information was useful to you! If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips, a web shop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.
