Pelvic Floor Health for Active Women

For many active women, training for strength, endurance, and performance is second nature, especially in vibrant communities like Lamoille County, VT, and the surrounding areas of Stowe and Morrisville, Vermont, USA. Few realize how much the pelvic floor contributes to all three. These deep core muscles do far more than support your organs; they stabilize your hips, coordinate with your breathing, and power nearly every movement you make.

When the pelvic floor isn’t functioning well, you may notice discomfort, leakage, or instability, signs that your foundation needs support.

At Summit Physical Therapy & Performance, we help active women strengthen and rebalance their pelvic floor to move, train, and live confidently.

Understanding the Pelvic Floor

The pelvic floor is a group of muscles, ligaments, and connective tissue that form the base of the core. It works with the diaphragm, abdominals, and hips to stabilize the trunk and manage pressure during movement.

When the pelvic floor becomes weak, tight, or uncoordinated, symptoms may include leaking during exercise, hip or lower back pain, or a sensation of heaviness in the pelvis. These are not inevitable signs of aging or childbirth; they’re signs of imbalance that can be improved through pelvic floor physical therapy.

Why Pelvic Floor Health Matters for Active Women

Pelvic health plays a key role in performance across endurance and mountain sports.

• Runners rely on pelvic stability to keep hips and knees aligned.

• Skiers and cyclists depend on pelvic control to maintain posture and balance.

• Strength athletes need pelvic coordination to handle increased pressure during lifts.

Ignoring these muscles can limit progress and lead to pain or injury. Whether you’re postpartum, training for an event, or simply striving for lifelong strength, maintaining pelvic floor function supports your goals.

You might also be interested in Importance of pelvic floor health for athletes.

How Pelvic Floor Physical Therapy Helps

Pelvic floor therapy is about restoring coordination, strength, and awareness. During your evaluation, a pelvic health therapist will assess breathing patterns, posture, and how your pelvic muscles engage during movement.

Treatment may include manual techniques, targeted strengthening, and breathing retraining to integrate pelvic floor control into your workouts. Education plays a key role too, helping you understand posture, movement mechanics, and how to apply these strategies in daily life.

The result is improved comfort, strength, and confidence both in and out of training.

Pelvic Floor Exercises for Strength and Control

Strengthening the pelvic floor isn’t just about doing Kegels. Proper training teaches your muscles when to contract and when to relax. For many athletes, this coordination is more important than strength alone.

A foundational exercise is diaphragmatic breathing: inhale deeply through your nose, allowing your abdomen and pelvic floor to relax and expand; exhale slowly as you gently engage and lift through your core. This connection between breath and movement lays the groundwork for all pelvic floor training.

Other controlled movements, such as bridges or squats, performed with mindful engagement, further enhance balance and endurance. These strategies illustrate how to strengthen the pelvic floor safely and effectively while improving total-body function.

READ: More Than Kegels: 5 Misconceptions about Pelvic Floor Therapy.

Preventing Injury Through Pelvic Health

A well-functioning pelvic floor supports alignment, reduces strain on the hips and spine, and improves breathing efficiency during endurance activities. Neglecting this area, on the other hand, can lead to instability, overuse injuries, or pressure-related discomfort.

Summit PT’s pelvic health physical therapy integrates seamlessly with performance training, helping women maintain mobility, stability, and confidence.

By learning to coordinate breath, posture, and core engagement, you can enhance performance and prevent injury, whether you’re skiing in Stowe VT ski area, hiking local routes near Johnson VT, or returning to running after childbirth.

Move Confidently, Perform Stronger

A strong pelvic floor means more than comfort; it’s about power, balance, and longevity in your sport. If you’ve experienced discomfort, core weakness, or pelvic pressure during training, it might be time to strengthen your foundation.

Consider scheduling a consultation with the pelvic health specialists at Summit Physical Therapy & Performance. Our evidence-based programs help Vermont women build resilience, restore control, and move confidently through every adventure, from Lamoille County to Morrisville, Vermont, and beyond.

FAQ

Who can benefit from pelvic floor physical therapy?

Pelvic floor physical therapy is helpful for any woman experiencing symptoms such as pelvic pain, pressure, urinary leakage, core instability, or discomfort during high-impact or endurance training. It’s commonly associated with postpartum recovery, but it’s equally valuable for athletes who run, ski, hike, or strength train. Many active women develop pelvic floor tension, weakness, or coordination issues without realizing it, and targeted therapy can restore stability, reduce pain, and improve performance.

How long does it take to see results?

Most women begin noticing improvements within four to six sessions, though timelines vary depending on the complexity of symptoms, training demands, and how consistently exercises are performed. Early gains often include better muscle awareness, reduced pressure or heaviness, and improved control during workouts. As strength and coordination build, many athletes experience greater confidence during high-impact or endurance activities such as running, skiing, or interval training.

Can I do pelvic floor exercises at home?

Yes, home practice plays an important role in improving pelvic floor function. However, proper technique is essential. Many women unknowingly over-recruit or hold tension in the pelvic floor, which can worsen symptoms instead of improving them. A licensed pelvic health therapist can assess your specific needs, teach you how to correctly contract and relax the muscles, and provide a personalized home program that supports safe and effective progress.

Is pelvic floor therapy only for postpartum women?

Not at all. While postpartum recovery is a common reason women seek pelvic health support, pelvic floor therapy benefits women of all ages and activity levels. Endurance athletes, strength-training enthusiasts, and women who regularly ski, hike, or run often experience pelvic floor dysfunction related to core imbalance, high training volumes, or compensatory movement patterns. Therapy helps address these issues early, reducing the risk of long-term symptoms and supporting overall performance.