Pelvic floor training: which sports are suitable?

Pelvic floor training: which sports are suitable?

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Which sports are good for the pelvic floor and which are harmful

A healthy and well-trained pelvic floor plays an important role, especially in the health of women. If the muscle is weakened, stress incontinence quickly occurs, which can severely limit the quality of life. Which sports are good for training the pelvic floor?

Excessive stress can weaken the pelvic floor - some sports are therefore less suitable for training. Others for it all the more. Experts explain the details.

Pelvic floor problems can lead to stress incontinence

The pelvic floor is stressed during many everyday movements - when sneezing or jumping, for example. Usually nothing happens at first. However, if the pelvic floor is already weakened or the load is too high, so-called stress incontinence can occur.

Women are particularly affected. Some lose just a drop of urine at a time, others can only do their everyday life with deposits. How can you prevent this from happening? "You can train the pelvic floor. However, there are a number of things that have to be taken into account, ”emphasizes Professor Daniela Schultz-Lampel, Director of the Southwest Continent Center at the Schwarzwald-Baar Clinic.

Jogging or volleyball are less suitable

The sports that put a strain on the pelvic floor are less suitable. These include, for example, trampoline jumping, jogging, volleyball and floor exercises. "If you regularly put a lot of strain on your pelvic floor, you can weaken it," emphasizes Schultz-Lampel, who is also a member of the expert council of the German Continence Society.

Physiotherapist Almut Köwing, also a member of the expert council, explains: “New studies show that the controlled loading of the pelvic floor when jumping is not as bad as previously thought. That is why it is now part of the functional training of the pelvic floor. ”But: This requires professional instructions and a good body feeling.

Strengthening sports that do not overload

It is therefore better: Those who have already had problems with incontinence or who are at risk from risk factors such as weak connective tissue, overweight and smoking are better off playing safe sports. These include, for example, walking, cycling and swimming. Yoga and Pilates also strengthen the pelvic floor without overloading it. (vb; source: dpa / tmn)

Here you will find suitable exercises: The best pelvic floor exercises for at home.

Author and source information

Video: Top 5 Pelvic Floor Exercises (January 2023).