Pelvic Floor Rehab for CrossFitters
What You Need to Know About SUI
Stress urinary incontinence (SUI). It’s not exactly the kind of thing you bring up in the gym between sets of deadlifts or while chalking up your hands for the rig. But if you’ve ever leaked during a box jump or a heavy lift, you’ve probably wondered: “What’s going on here? And do I have to just live with this?”
The good news? You don’t. At Athletic Edge Physical Therapy, we specialize in pelvic floor physical therapy tailored to athletes, especially those who love functional fitness like CrossFit. Whether you’re leaking during workouts or just sneezing too hard, pelvic floor rehab could be the game changer you didn’t know you needed.
SUI: What’s the Deal?
Stress urinary incontinence happens when your pelvic floor can’t handle the pressure being thrown at it, literally. Think of your pelvic floor as a trampoline that supports your bladder. Every time you jump, sneeze, or lift something heavy, you’re sending force through that trampoline. If it’s not strong enough or doesn’t respond well, the tension snaps, and… well, hello, leakage.
Here’s an example: during a high-impact movement like a box jump, the impact sends a wave of pressure through your core and pelvic floor. If your pelvic floor muscles aren’t prepared to handle that load, they can’t hold back the bladder, and you end up leaking. It’s frustrating, sure—but it’s also incredibly common.
The Real Culprits: Why Does This Happen?
1. Stress Levels Are Sabotaging You
Ever feel like you’re perpetually stuck in overdrive? Constant stress keeps your body in a fight-or-flight mode, which can cause your pelvic floor to stay tense—ironically weakening it over time. It’s like clenching your fist for hours on end; eventually, it stops working well.
2. Pelvic Floor Weakness
Here’s the thing: most people have no idea how to properly engage or relax their pelvic floor. And if you’ve been pregnant, that’s nine months of added strain your body’s had to deal with leaving those muscles weaker than you might think.
3. Childbirth’s Double Whammy
Whether you’ve had a vaginal delivery or a C-section, both can leave your pelvic floor feeling like it’s been through the wringer. Recovery takes time and, often, a little extra help.
4. Your Posture Isn’t Helping
Slouching at your desk all day, carrying your baby on one hip, or standing with poor alignment while pregnant—all these habits mess with your core mechanics. Your pelvic floor ends up overworked in some spots and underused in others, throwing the whole system off balance.
5. Hormonal Shifts
Menopause is another common factor. As estrogen levels dip, the tissues supporting your bladder and urethra thin out, weakening their overall support.
6. Extra Weight, Extra Pressure
Carrying extra pounds (especially around the midsection) can increase pressure on the bladder and pelvic floor, making it harder to keep things under control.
7. Cough, Cough
If you’ve got a chronic cough, whether it’s from asthma, bronchitis, or smoking you’re putting your pelvic floor through a nonstop workout, which can wear it down over time.
How Does Pelvic Floor Rehab Help CrossFitters?
Here’s the thing: pelvic floor rehab isn’t just for postpartum moms or menopausal women. It’s for athletes who want to move better, lift heavier, and feel stronger. That includes CrossFitters of all levels.
At Athletic Edge Physical Therapy, we take a comprehensive approach to rehab. During your initial sessions, a trained pelvic floor therapist will:
Perform internal and external assessments to identify tightness, weakness, or imbalances
Evaluate your movement patterns during lifts, jumps, or other activities
Teach you how to engage your pelvic floor during specific movements
Myofascial Release: Watch It in Action
Sometimes, releasing tightness in the pelvic floor can make a huge difference in how it functions. Dr. Natasha Hastings demonstrates Pelvic Floor Myofascial Release in this short video:
What Happens in a Pelvic Floor Session?
Let’s break it down. When you work with a pelvic floor therapist, you’ll focus on three key areas:
1. Targeted Hands-On Work
If there’s tightness, your therapist might use manual techniques (like trigger point releases) to ease tension and improve mobility. It’s like foam rolling but for your pelvic floor.
2. Breathing and Core Bracing
Believe it or not, how you breathe matters a lot. Your therapist will teach you how to coordinate your breath with pelvic floor engagement, so you’re not bearing down or adding unnecessary pressure during movements. Think of it as learning the ultimate mind-muscle connection.
3. Homework That Actually Works
You’ll leave each session with practical exercises you can use at home (or even at the gym). From breathing drills to core-strengthening routines, these tools help you retrain your pelvic floor for real-life situations.
Why Should CrossFitters Care About Pelvic Floor Health?
Here’s a thought: what if fixing your pelvic floor didn’t just stop the leaks, but also made you a better athlete?
When your pelvic floor works like it should, your core stabilizes better. That means fewer injuries, heavier lifts, and more efficient movement overall. It’s not just about stopping leaks it’s about improving performance from the inside out.
Ready to Take Control?
If stress urinary incontinence is holding you back, whether during workouts or in everyday life, you’re not stuck with it. At Athletic Edge Physical Therapy, we specialize in helping athletes like you take control, move better, and feel confident again.
Let’s tackle this together. Contact us to schedule your session today.
Final Thoughts
Leaking during workouts isn’t something you have to just “put up with.” Pelvic floor rehab is a proven solution, and it’s accessible to athletes of all ages and fitness levels. Whether you’re smashing PRs or just getting back into the swing of things, your pelvic floor deserves just as much attention as your quads or lats.
Let’s get you back to moving and laughing without worrying about leaks.
