The Power of Pelvic Floor PT for Athletic Performance Enhancement
Stronger core. Better control. More power.
Pelvic Floor Physical Therapy isn’t just for recovery—it’s for performance.
The Power of Pelvic Floor Physical Therapy for Athletic Performance Enhancement
Do you ever feel like your core isn’t as powerful as it should be? Are you experiencing pelvic pain, leaking, or a sudden urge to go while running, jumping, or training?
You’re not alone—and you’re definitely not stuck.
Recent research highlights how pelvic floor dysfunction is more common in athletes than many realize, affecting performance, comfort, and confidence during training and competition. Read more here.
At The Pilates RX, we specialize in combining Pelvic Floor Physical Therapy with targeted Pilates-based movement to help you rebuild strength from the inside out. Our approach empowers you to move with confidence, improve performance, and feel truly supported in your body again.
🌸 The Hidden Power Behind Every Movement
Behind every leap or turn lies a powerhouse of stability — the pelvic floor. For athletes, this group of deep muscles provides the strength, balance, and coordination needed to perform with precision and artistry.
But constant core engagement, high-impact landings, and repetitive training can strain these muscles, leading to pain, instability, or even urinary leakage. That’s where pelvic floor therapy comes in — helping athletes restore balance, prevent injury, and unlock their full performance potential.
💪 Why the Pelvic Floor Matters for Athletes
The pelvic floor muscles form the base of your core — supporting the bladder, bowel, and reproductive organs while stabilizing your spine and hips. When properly trained, they:
Support core stability and balance
Improve breath control and movement efficiency
Reduce risk of injury and strain
Enhance power and endurance in performance
When neglected, however, they can become either too weak or overly tight, causing dysfunction that limits your strength and power.
💬 "A year postpartum, I was still having difficulty restoring my running pace and endurance. Hip pain was holding me back. Pelvic floor therapy helped balance my pelvic muscles, and retraining my core helped me return to running strong and painfree!”
⚠️ Common Causes of Pelvic Floor Dysfunction in Athletes
Artistic athletes often develop pelvic floor dysfunction (PFD) due to the unique demands of their sport:
Constant core tension: “Pulling in” the abs can cause a tight, overactive (hypertonic) pelvic floor.
High-impact movements: Repetitive landings from jumps and running create excessive downward pressure.
Compensation patterns: Poor pelvic coordination can lead to back, hip, or hamstring pain.
Performance stress: Mental tension can manifest physically, increasing pelvic tightness.
Watch for these signs:
✅ Hip, groin, or low back pain
✅ Urinary leakage with performance/ Increased Urinary Urgency/ Frequency or leaking
✅ Pelvic heaviness or pressure
✅ Pain during intimacy
✅ Chronic constipation
💬 "When I was jumping, I was pushing down instead of lifting my pelvic floor. Pelvic floor therapy helped me reconnect, and now I train without leaking!”
🧠 How Pelvic Floor Therapy Helps Athletes
A pelvic health physical therapist takes a holistic, body-wide approach to evaluate how your pelvic floor functions with your core, diaphragm, and hips.
1. Personalized Evaluation
Our Pelvic Health Physical Therapist assesses how you breathe, move, and land — identifying weak links and teaching you how to coordinate your pelvic floor with your breathing and how to properly engage and relax your pelvic floor. .
2. Manual Therapy & Pelvic Floor Neuromuscular Re-Education
Hands-on techniques release tight muscles, while neuromuscular re-education gives real-time insight into how to properly contract and relax your pelvic floor.
3. Functional Integration
You’ll learn how to activate the pelvic floor during athletic movements, enhancing core engagement and for power, and preventing strain or compensation.
4. Tailored Exercise Plan
Your Pelvic Health Therapist may include:
Breathing and pelvic mobility work for releasing tension and improving coordination
Glute bridges, squats, and lunges for core integration
Kegels for strength, control, power, and endurance
🏋️♀️ Exercises for a Balanced Pelvic Floor
A healthy pelvic floor is both strong and supple. Here are key exercises artistic athletes can practice under professional guidance:
🔹 Strengthening
Kegels: lie on back with knees bent
Inhale through nose into belly to prepare.
Exhale through pursed lips: Engage the pelvic floor muscles used to stop urine flow and then draw up/ zipper deep pelvic bowl, Hold for 3–10 seconds,
Inhale through nose into pelvic bowl, drop and relax pelvic bowl and openings
Begin with 5 repetitions and gradually increase to 10 repetitions.
Glute Bridge with pelvic floor activation: lie on back with knees bent
Inhale through nose into belly to prepare.
Exhale through pursed lips: Engage pelvic floor muscles used to stop urine flow and then draw up/ zipper deep pelvic bowl, then follow with engaging gluteals and lifting hips up into bridge.
Inhale through nose and lower and relax pelvic floor and gluteals
Begin with 5 repetitions and gradually increase to 10 repetitions.
Squats: Standing
Inhale through nose into belly, engage glueals, hinge hips as if you are sitting back into seat, bend knees and squat down weight into heels, maintain pelvic neutral.
Exhale through pursed lips: Engage pelvic floor muscles used to stop urine flow and then draw up/ zipper deep pelvic bowl, then follow with pressing into heels, engaging gluteals, and return to standing position.
Inhale through nose and lower and relax pelvic floor and gluteals
Begin with 5 repetitions and gradually increase to 10 repetitions.
Bird Dog: 4 point kneeling/ hands and knees
Inhale through nose into belly to prepare
Exhale through pursed lips: Engage pelvic floor muscles used to stop urine flow and then draw up/ zipper deep pelvic bowl, then follow with extending one leg out then lift up engaging gluteals.
Inhale through nose and lower leg to start position and relax pelvic floor and gluteals
Begin with 5 repetitions and gradually increase to 10 repetitions each side
🔹 Relaxation
Diaphragmatic 360 Degree Breathing: Inhale deeply into your abdominal cylinder in all directions and exhale slowly to release pelvic tension.
Seated figure 4 stretch: Opens hips and releases tightness.
Child’s Pose: Restorative stretch that relaxes pelvic and back muscles.
Butterfly Stretch: Gently opens inner thighs and reduces pelvic pressure.
🎯 Benefits of Pelvic Floor Therapy for Athletes
Improved performance: Better recruitment of core + increased power, control, and endurance.
Injury prevention: Stronger, more coordinated movements protect the hips, knees, and spine.
Pain reduction: Relief from chronic pelvic, hip, or back discomfort.
Enhanced breathing: Better diaphragm-pelvic coordination for stamina.
Increased confidence: Freedom from leakage or discomfort during training or performance.
For athletes, Pelvic Floor Physical Therapy is more than rehab — it’s a performance enhancer. By strengthening and relaxing the pelvic floor, athletes can move with greater power, control, and artistry — and sustain their careers for years to come.
At The Pilates RX, we believe everyone deserves to move freely and confidently. If you’re an athlete experiencing pelvic discomfort, instability, urgency, or leaking, consult our specialized pelvic health physical therapist. Your power begins at your core — let it support you from within.
Learn more here and book a free discovery call with us today to discuss your unique symptoms.
