Releasing Pelvic Floor Tension

By Georgia Trompf

Releasing Pelvic Floor Tension

We’ve all heard the phrase ‘weak pelvic floor’ … but is your pelvic floor actually weak or is it tight? The common belief is that incontinence (i.e. leaking urine) is caused by a weak pelvic floor. However, this assumption is not always correct. While in some cases, incontinence may result from a weak pelvic floor, more often than not, it is actually due to excessive tension in the pelvic floor muscles.

Several factors can contribute to pelvic floor tension including:

• · Stress

• · Joint hypermobility

• · Muscle imbalances surrounding the pelvis

• · Chronic pain (i.e. fibromyalgia, endometriosis or chronic musculoskeletal pain)

• · Trauma: sexual, physical or emotional

Symptoms of Pelvic Floor Tension:

• · Pelvic Pain: discomfort or pain in the pelvic region, including the lower abdomen, genitals, or perineum.

• · Urinary Symptoms: frequent urination, urgency, hesitancy, or difficulty fully emptying the bladder.

• · Bowel Symptoms: constipation, straining during bowel movements, or a sensation of incomplete evacuation.

• · Sexual Dysfunction: pain during intercourse, difficulty achieving orgasm, or decreased sexual sensation.

• · Muscle Tension: tightness or spasms in the pelvic floor muscles, often accompanied by increased muscle tone.

A common mistake in treating pelvic floor tension is focusing solely on the pelvic floor itself. To effectively alleviate this tension, it's important to consider the entire body. Pelvic floor tightness often stems from underlying issues elsewhere, so merely attempting to release the pelvic floor muscles without addressing these root causes can be counterproductive. So what other factors should we consider?

· Diaphragm/ Breathing – there is a strong relationship between the diaphragm and the pelvic floor. As we breathe in the diaphragm descends and so does the pelvic floor, and then as we breathe out the diaphragm lifts as does the pelvic floor. Learning how to breathe effectively can promote optimal pelvic floor movement and relaxation.

· Surrounding Muscles: The pelvic floor often compensates for the load of surrounding muscles that aren't functioning properly. When stability around the pelvis is compromised, such as in cases of hypermobility, it can result in heightened stress and strain. This often manifests as overactivity, excessive gripping, or tightness in the pelvic floor.

· Feet - Did you know that there is a deep relationship between your feet and the muscles of the pelvic floor? Studies have shown that tension in the feet often correlates with tension in the pelvic floor. Our feet are the point of transition, our contact with the Earth and are important in transferring load through our body. It's important to improve how we move and distribute weight through our feet, as this affects the entire kinetic chain.

· Toileting behaviours – don’t strain on the toilet!! Straining on the toilet can significantly contribute to pelvic floor tension. When we strain during bowel movements, we increase the intra-abdominal pressure, placing undue stress on the pelvic floor muscles. This repeated strain can lead to pelvic floor dysfunction, including tightness and overactivity. Elevate your feet (e.g., on toilet rolls or toilet brush) and rest your elbows on your thighs to reduce the need to strain.

Our programming apporaches normally include components of

• Tools to assist with manual pelvic floor self release

• Mind body connection - understanding how to manipulate your joints and positions

• Improving functionality

• Improving foot posture

Seeking assistance from a Women’s Health Exercise Physiologist will allow you to receive support to treat your pelvic floor tension. During an assessment we can holistically consider these factors, as well as assessing your biomechanics, to provide tailored advice and programming.